Micronutrients!

allanrjudge

I made a thread the other night asking why i'm not losing weight. A few people pointed out to me how bad I eat (going by my diary). I genuinely didn't realise until I looked through and seen not only how over my limit I was with calories and macronutrients, but also micronutrients.
I just tracked foods and tried to stay within my calories, failing miserably.

Yesterday I ate a lot better and tried to stay on track with the numbers. On some of the micronutrients, for example Vitamin C, it says i've gone over by quite a bit. Is that a problem?

Also, I didn't workout yesterday, but when I do and it says for example that i've burnt 500 cals doing Insanity Max 30 (using a Polar HRM), how many of them calories would you recommend I eat back?

AnnPT77

Don't worry if you go over your micros. There are some that it's possible to over-dose on, but it's very (very) hard to do so just from normal food. (Megadose supplements, especially if over-consumed, could be a different story.)

Keep it simple at first. Just set your calorie goal at a reasonable level, try consistently to stay at or a tiny bit below it, get enough protein & some healthy fats, eat plenty of veggies and some fruits (for micronutrients and fiber), and you'll be fine. Your day today looks pretty good to me, at a quick glance.

Most people start by eating back 25%-50% of their MFP-estimated exercise calories. If you're doing steady-state cardio (consistent elevated/aerobic heart rate) and using a good HRM, you may be able to eat back 50-100%. (I've eaten 100% of mine, but I estimate them carefully.) Maybe start at 50%, monitor for a few weeks, see if you're losing at the rate you'd expect, then adjust if necessary.

Best wishes for good progress!

RodaRose

Your diary looks good. I had to look up mangetout
Do not worry about extra vitamin C some days. For water soluble vitamins, the body excretes any extra.