I've opened up my food Diary, Can someone help me out here?
Replies
-
if you don't have a timeline, you might benefit from doing some reverse dieting, get your calories up by a few hundred, then resume your current level of calories. google
themacroexperiment for an example (about page)0 -
This content has been removed.
-
Increasing your protein would also help balance your sugars...0
-
It's time for a diet break my friend.0
-
This content has been removed.
-
You don't have to drink them...think lean meats, cottage cheese, Greek yogurt, eggs and egg whites, string cheese, beans and lentils...0
-
This content has been removed.
-
This content has been removed.
-
Krisstastic_ wrote: »My a1c is at 5.7% which is absolutely excellent, my sugars are consistent between 4 and 8, but i would rather get protein from increasing meats rather then drinking them and having all those carbs included.
When I first started tracking I was shocked by how low my protein was! I fixed that with chicken, eggs, greek yogurt, string cheese, and protein powder. It took some experimenting to figure out how to work them into what I was already eating, but I've gotten myself up to averaging @ 90-100 grams per day on @ 1,600 cals, and I still eat lots of carbs
. I just try to make sure I get a big hit of protein for each meal and then build everything else around it. It's really helped me feel fuller and I feel like I am seeing better results from my strength training now. 0 -
Krisstastic_ wrote: »arditarose wrote: »It's time for a diet break my friend.
i am intrigued by this but until i can mentally allow myself to increase my calories, its making me want to crawl out of my own skin. But as i said earlier, i am going to have to start getting ready for this, as 15lbs is not far away from having no choice but to switch to maintenance.
You've lost a lot of weight. You haven't taken a break. You simply are not burning the same amount of calories when you work out now as you when you were bigger. Sorry I don't know if anyone posted this link already.
http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/
0 -
This content has been removed.
-
It was hard for me to come out of the "lose" mentality. I ended up in the ER once, and then got put on exercise restriction later. I found taking a week off from counting really helped me let go and relax. I would do a week on, week off from logging my calories. Eventually, I just quit counting, but that was after I was maintaining for a while..Go on a logging vacation 0
-
This content has been removed.
-
This content has been removed.
-
Krisstastic_ wrote: »Krisstastic_ wrote: »My a1c is at 5.7% which is absolutely excellent, my sugars are consistent between 4 and 8, but i would rather get protein from increasing meats rather then drinking them and having all those carbs included.
When I first started tracking I was shocked by how low my protein was! I fixed that with chicken, eggs, greek yogurt, string cheese, and protein powder. It took some experimenting to figure out how to work them into what I was already eating, but I've gotten myself up to averaging @ 90-100 grams per day on @ 1,600 cals, and I still eat lots of carbs. I just try to make sure I get a big hit of protein for each meal and then build everything else around it. It's really helped me feel fuller and I feel like I am seeing better results from my strength training now.
i did a little tweaking in my logs for the next few days and increased my protein up to 90+g, as i said i would start eating more closer to goal on my days off then i have been
Isn't that one of the great things about logging? You can pre-log what you are going to eat and then play around with it to get the numbers you want
Good luck! 0 -
This content has been removed.
-
Krisstastic_ wrote: »Krisstastic_ wrote: »Krisstastic_ wrote: »DancingMoosie wrote: »For starters, try to meet the protein goal MFP gives you. It is just a minimum, but you are getting about half of your goal, less some days.
I will see what i can do, but on a 1470 calorie diet, i find that eating a high amount of protein to hit that goal doesnt really leave me a lot of room left for anything else in my life lol..
Just an observation from looking at your diary: some days you have from 1/4 to 1/3 of your calories from puddings and chocolates. Perhaps switching out some of that for a protein drink (Bolthouse Farms has a great double protein chocolate flavor) or other protein sources might help you meat your protein goal. I'm not saying to eliminate those things. That would sound preachy.
lol those are my low carb things, is there a lot of carbs in these drinks? since i am currently just getting out of being diabetic, id rather try just eating more meat then to drink anything that might have too high carbs in it.. pudding is no sugar added and so are the little chocolate bars, although i mostly eat those for the 12g of fiber they pack.
Can you explain "getting out of being diabetic?" This would no doubt create a whole new set of circumstances for you and might best be addressed by your doctor.
meaning up until 11 months ago when i started my weight loss, i was 252lbs, and on 130 units of fast acting insulin and 60 units of slow insulin. Since my weight loss i have since stopped needing insulin, i don't need pills, its now diet controlled. Drinking a drink high in carbs just for the protein isn't something that would help me keep my previously horrid diabetes under good control now.
That's awesome, if everyone approached their health issues like you have it would alleviate so many problems. Unfortunately, a quart bottle of Bolthouse has 29 grams of carbs & 64 grams of protein so knowing your situation I wouldn't have recommended it.0 -
This content has been removed.
-
Ok I had this problem maybe it's the same for you. I didn't go back into mfp and reset my goals. When you loose more weight you should be allotted less calories. I figured mfp would automatically do this but it doesn't. So I lost my first 40 lbs eating at 1350 cals when I reconfigured it gave me like 1200 and it's not loosing at the same speed. Just that 1200 is the least amount it gives you.0
-
yeah stay away from brands like bolthouse. You can find many protein powders with only 1-2g of carbs per serving.0
-
VintageFeline wrote: »Just look up Fitness Blender on Youtube. They only do either bodyweight cardio or the superset style strength training. Some have both, some are separated into the cardio, upper and lower body. I'm on the second of their 8 week programmes having previously just been winging it myself and I've yet to do the same workout twice!
actually fitnessblender.com is the same thing but easier to find videos. they do all kinds of videos(not just bodyweight or superset style strength training) from Hiit,to strength training,tabata style,pilates,yoga,some barre,and so on. there is something there for everyone. they also have beginner routines and most are free. the 8 week programs cost (they also have 4 week programs as well) but are yours to keep for life for that one price.. Their videos are really helpful.0 -
Krisstastic_ wrote: »perhaps a day on and day off from logging and just going by my own instincts might help ease me into it.
lol ive always had the mentality that i will be logging forever, even in maintenance.
You've gotten some good advice here. Congrats on your awesome loss so far!! You're doing great.
I have very similar stats: 5'3" - 5'4", 150 lbs. My calorie goal should be around 1460, but I change it up. And it's really helped me. I have also really slowed and almost "Stalled" in my weight loss. And honestly, what has helped is the "diet break". During my period I bump up my calories to around 1600-1700; we are typically naturally hungrier around our TOM and so I'm of the mind to eat more to help ease some of the symptoms (the hungriness, grumpiness, etc.). It has really helped me to get the weight loss going -- but it's still very slow. I also average between 3-5 pounds a month now, which is quite fine by me. And that is with a 3-4 days calorie increase.
I'd recommend a couple things:
Re-think your expectations. It is very true what they say about "closer to goal weight, slower the loss" -- you are doing great in a 4-lb loss over 4 weeks, really you are. There are months where I lose two pounds!
Consider a diet break; take a couple days to up your calories by 300-400 calories, or even up to maintenance.. No, you won't immediately gain weight! It'll allow your metabolism to change and hopefully get out of a funk. And if you happen to do this around your TOM, you might notice an easier period.
Start using a Trendweight app, or similar to track your weight daily. This is more of a psychological thing, but you can see awesome data and a trend line showing a weight loss...even if it's slow, it's still a loss and a nice red line showing that you're doing it right and losing.
Consider intermittent fasting. I have used this method over the past couple months. I only chose 2 days/week to go "low calories", around 1k/day *typially my busiest days at work, so that I don't feel hungry. I have tried this off/on for the past couple months (usually only do it 2 days/week, for like 2 weeks out of the month). It has also helped me break these little stalls I get. I guess the idea between IF and calorie increase is to get our bodies and metabolism out of a routine.
The protein thing -- you're right it may not directly relate to weight loss if you follow the CICO. However, I agree with upping your protein intake to at least 80-90g/day. Protein is satiating and helps reduce lean muscle mass loss. There are days where I am still a bit low, and other days where I hit 120g protein. Greek yogurt, cheese, seafood snacks, beef jerky, and lean meat are my go-tos, but I also have a protein or nutritional shake now and then.
Good luck! You are doing awesome.
0 -
CharlieBeansmomTracey wrote: »VintageFeline wrote: »Just look up Fitness Blender on Youtube. They only do either bodyweight cardio or the superset style strength training. Some have both, some are separated into the cardio, upper and lower body. I'm on the second of their 8 week programmes having previously just been winging it myself and I've yet to do the same workout twice!
actually fitnessblender.com is the same thing but easier to find videos. they do all kinds of videos(not just bodyweight or superset style strength training) from Hiit,to strength training,tabata style,pilates,yoga,some barre,and so on. there is something there for everyone. they also have beginner routines and most are free. the 8 week programs cost (they also have 4 week programs as well) but are yours to keep for life for that one price.. Their videos are really helpful.
You're right! I had a bit of a brain fart. I forget because although I do all my scheduled workouts I sort of forget about the pilates and yoga aspects, probably because I endure them more than enjoy them, heh.NikkiMichelleS wrote: »Krisstastic_ wrote: »perhaps a day on and day off from logging and just going by my own instincts might help ease me into it.
lol ive always had the mentality that i will be logging forever, even in maintenance.
You've gotten some good advice here. Congrats on your awesome loss so far!! You're doing great.
I have very similar stats: 5'3" - 5'4", 150 lbs. My calorie goal should be around 1460, but I change it up. And it's really helped me. I have also really slowed and almost "Stalled" in my weight loss. And honestly, what has helped is the "diet break". During my period I bump up my calories to around 1600-1700; we are typically naturally hungrier around our TOM and so I'm of the mind to eat more to help ease some of the symptoms (the hungriness, grumpiness, etc.). It has really helped me to get the weight loss going -- but it's still very slow. I also average between 3-5 pounds a month now, which is quite fine by me. And that is with a 3-4 days calorie increase.
I'd recommend a couple things:
Re-think your expectations. It is very true what they say about "closer to goal weight, slower the loss" -- you are doing great in a 4-lb loss over 4 weeks, really you are. There are months where I lose two pounds!
Consider a diet break; take a couple days to up your calories by 300-400 calories, or even up to maintenance.. No, you won't immediately gain weight! It'll allow your metabolism to change and hopefully get out of a funk. And if you happen to do this around your TOM, you might notice an easier period.
Start using a Trendweight app, or similar to track your weight daily. This is more of a psychological thing, but you can see awesome data and a trend line showing a weight loss...even if it's slow, it's still a loss and a nice red line showing that you're doing it right and losing.
Consider intermittent fasting. I have used this method over the past couple months. I only chose 2 days/week to go "low calories", around 1k/day *typially my busiest days at work, so that I don't feel hungry. I have tried this off/on for the past couple months (usually only do it 2 days/week, for like 2 weeks out of the month). It has also helped me break these little stalls I get. I guess the idea between IF and calorie increase is to get our bodies and metabolism out of a routine.
The protein thing -- you're right it may not directly relate to weight loss if you follow the CICO. However, I agree with upping your protein intake to at least 80-90g/day. Protein is satiating and helps reduce lean muscle mass loss. There are days where I am still a bit low, and other days where I hit 120g protein. Greek yogurt, cheese, seafood snacks, beef jerky, and lean meat are my go-tos, but I also have a protein or nutritional shake now and then.
Good luck! You are doing awesome.
Diet breaks have to be for longer than two or three days to have the desired effect, particularly for someone who hasn't taken one at all during 11 months of eating at a deficit. IF is nothing to do with why one should take a diet break, it's just a style of eating that suits some people better, especially if they prefer to eat larger meals.0 -
@VintageFeline -- I never said IF was directly related or the same to a diet break, only that there *may be* similar effect in that the increase/change in calories affects metabolism, and goes with a change in psychological thinking (e.g., changing/upping intake, changing routines, etc shouldn't be seen as setback or too scary)
And for the OP, a longer break may be good after 11 months; I've read usually 10-14 days is ideal. However I have found a shorter break works well for me once a month & will continue to use it, though it may be more of a "controlled break" than a true break. Just was giving her options & suggestions that have worked for me.0 -
This content has been removed.
-
Krisstastic_ wrote: »I had changed my calorie goal to 1650 but that only lasted like 20 min before i felt very uncomfortable and changed it back to 1460. Its been 11 months of about the same calorie goal.. i didn't even eat any higher then this when i was heavier... Lol.. sigh.. only i could lose almost 100lbs and then screw myself up mentally instead haha.. good lord im so broken.
You should seek therapy, no shame in it. hugs0 -
This content has been removed.
-
What percentage of your exercise calories do you eat back? You should really not count on losing weight through exercise. Not when you are supposed to eat back exercise calories.0
-
Oh. And your body doesn't need a "diet break". Your body is a super sophisticated bean counter and it knows what to do with a calorie deficit - it dips into its fat stores for energy.0
-
This content has been removed.
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394K Introduce Yourself
- 43.9K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 432 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.9K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions