Can someone look at my diary please? Not losing
k8andchr1smom
Posts: 72 Member
Hi.
Yes, I've seen the flow chart.
53 years old, 5'3 144, 35% body fat as per the bod pod, BMR 1188 per the bod pod. Sedentary but running (training for a 1/2 marathon) 3 times per week, 1 long run, 2 short ones. Training with a trainer 2 times per week, boot camp at the gym 2 times per week. 4 weeks in, no changes yet.
Yes, I've seen the flow chart.
53 years old, 5'3 144, 35% body fat as per the bod pod, BMR 1188 per the bod pod. Sedentary but running (training for a 1/2 marathon) 3 times per week, 1 long run, 2 short ones. Training with a trainer 2 times per week, boot camp at the gym 2 times per week. 4 weeks in, no changes yet.
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Replies
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Can't see diary.0
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Hey! Well I'm no expert but I took a peek at your diary. Have you calculated what your suggested macros should be? In my opinion, it looks like you might be a little heavy on the carbs and light on the protein. The other thing is, are you sure you're putting in every little thing you eat? Like every nibble at dinner time while you're cooking, treats when you visit a business and hit the dish, etc? Surprisingly those things can add up really quickly. The other thing is, you can't depend on the scale. Like if your weight starts ballooning, ok, then the scale will tell you. But if you're starting a training regimen, you may be building muscle so your loss may not reflect on the scale. And the only true measure of body fat would be to visit a doctor. Home devices can get you in the ballpark, but they're not completely accurate.
Great job on the half marathon training! I'm a runner myself
#runnersunite 17 -
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1. Are you measuring your solids with a food scale?
2. How are you finding entries like "creamy sweet potato bacon chowder"? Did you use the recipe builder to create that recipe?
3. Some days look to be incomplete. Is that the case?4 -
Agreed with Alex too - I was gonna ask if you measure your food (at least to begin with so you know how big that portion size is). I just forgot to mention it in my response.0
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goodbyemyfatness wrote: »Hey! Well I'm no expert but I took a peek at your diary. Have you calculated what your suggested macros should be? In my opinion, it looks like you might be a little heavy on the carbs and light on the protein. The other thing is, are you sure you're putting in every little thing you eat? Like every nibble at dinner time while you're cooking, treats when you visit a business and hit the dish, etc? Surprisingly those things can add up really quickly. The other thing is, you can't depend on the scale. Like if your weight starts ballooning, ok, then the scale will tell you. But if you're starting a training regimen, you may be building muscle so your loss may not reflect on the scale. And the only true measure of body fat would be to visit a doctor. Home devices can get you in the ballpark, but they're not completely accurate.
Great job on the half marathon training! I'm a runner myself #runnersunite
Car macros are at 22% for the 4 weeks. All recipes are using the builder. I don't cook so I don't nibble. And the body fat was done in the bod pod so I trust that it is accurate.
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1. Are you measuring your solids with a food scale?
2. How are you finding entries like "creamy sweet potato bacon chowder"? Did you use the recipe builder to create that recipe?
3. Some days look to be incomplete. Is that the case?
I use the builder for recipes. I use a scale for fat, protein and the occasional chips, cups for salads and fruit. The last incomplete day, aside from today is NYE and last Friday. Not sure what happened that day.0 -
it doesnt look like youre weighing your food, which makes me question how accurate your recipe builder recipes may be.5
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callsitlikeiseeit wrote: »it doesnt look like youre weighing your food, which makes me question how accurate your recipe builder recipes may be.
I actually do, or I use the nutritional info on the package. For example when I buy almonds I measure out 1 oz portions into bags. Do I measure the tomato I eat every morning? No. Do I weigh the avocado? Yes.2 -
Agree with Goodbyemyfatness -- Heavy on Carbs and very light on Protein. I'd recommend making sure you get at least (and this is still low) 70g protein / day.5
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callsitlikeiseeit wrote: »it doesnt look like youre weighing your food, which makes me question how accurate your recipe builder recipes may be.
I'd also add that some of your entries are probably not totally accurate. 75 grams of avocado is not 85 calories.
Get yourself a food scale, weigh all solids, including veg and fruit, measure all liquids.
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I'd also add that some of your entries are probably not totally accurate. 75 grams of avocado is not 85 calories.
That is possible but how do I know which entries are accurate?
Get yourself a food scale, weigh all solids, including veg and fruit, measure all liquids.
Again, I have one. I didn't think I ate enough vegetables to make a huge difference.
Thank you
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Your 1/2 an avocado weighs the same day in and day out, that just doesn't happen and the calorie content is too low.
Tighten up your logging and you'll start to lose weight.
You don't cook yet you use the recipe builder? That doesn't make sense.7 -
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k8andchr1smom wrote: »goodbyemyfatness wrote: »Hey! Well I'm no expert but I took a peek at your diary. Have you calculated what your suggested macros should be? In my opinion, it looks like you might be a little heavy on the carbs and light on the protein. The other thing is, are you sure you're putting in every little thing you eat? Like every nibble at dinner time while you're cooking, treats when you visit a business and hit the dish, etc? Surprisingly those things can add up really quickly. The other thing is, you can't depend on the scale. Like if your weight starts ballooning, ok, then the scale will tell you. But if you're starting a training regimen, you may be building muscle so your loss may not reflect on the scale. And the only true measure of body fat would be to visit a doctor. Home devices can get you in the ballpark, but they're not completely accurate.
Great job on the half marathon training! I'm a runner myself #runnersunite
Car macros are at 22% for the 4 weeks. All recipes are using the builder. I don't cook so I don't nibble. And the body fat was done in the bod pod so I trust that it is accurate.
Your carbs are not set at 22%. Not that it matters, I lost most of my weight on moderate carbs. (50/30/20)
It doesn't look like you are completing your Food page? Or are you purposely leaving 500-700 calories uneaten every day? You need to be eating those calories "earned" by your exercise. That is the way this site is designed to be used. You want 0 at the bottom of your food page. (Zero - not 600 or whatever you are leaving..eat!!)
Here: read these (the second one is a short video)
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
http://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1
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cmriverside wrote: »k8andchr1smom wrote: »goodbyemyfatness wrote: »Hey! Well I'm no expert but I took a peek at your diary. Have you calculated what your suggested macros should be? In my opinion, it looks like you might be a little heavy on the carbs and light on the protein. The other thing is, are you sure you're putting in every little thing you eat? Like every nibble at dinner time while you're cooking, treats when you visit a business and hit the dish, etc? Surprisingly those things can add up really quickly. The other thing is, you can't depend on the scale. Like if your weight starts ballooning, ok, then the scale will tell you. But if you're starting a training regimen, you may be building muscle so your loss may not reflect on the scale. And the only true measure of body fat would be to visit a doctor. Home devices can get you in the ballpark, but they're not completely accurate.
Great job on the half marathon training! I'm a runner myself #runnersunite
Car macros are at 22% for the 4 weeks. All recipes are using the builder. I don't cook so I don't nibble. And the body fat was done in the bod pod so I trust that it is accurate.
Your carbs are not set at 22%.
no, the setting is at 50% I keep mine at about 25% as per the nutrition pie chart
It doesn't look like you are completing your Food page? Or are you purposely leaving 500-700 calories uneaten every day? You need to be eating those calories "earned" by your exercise. That is the way this site is designed to be used.
No, I don't eat back my exercise calories. I have heard that the fitbit is very inaccurate and way over estimates what you burn. I'm not sure I could eat 600 more calories a day without eating junk food.
Here: read these (the second one is a short video)
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
http://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1
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k8andchr1smom wrote: »cmriverside wrote: »k8andchr1smom wrote: »goodbyemyfatness wrote: »Hey! Well I'm no expert but I took a peek at your diary. Have you calculated what your suggested macros should be? In my opinion, it looks like you might be a little heavy on the carbs and light on the protein. The other thing is, are you sure you're putting in every little thing you eat? Like every nibble at dinner time while you're cooking, treats when you visit a business and hit the dish, etc? Surprisingly those things can add up really quickly. The other thing is, you can't depend on the scale. Like if your weight starts ballooning, ok, then the scale will tell you. But if you're starting a training regimen, you may be building muscle so your loss may not reflect on the scale. And the only true measure of body fat would be to visit a doctor. Home devices can get you in the ballpark, but they're not completely accurate.
Great job on the half marathon training! I'm a runner myself #runnersunite
Car macros are at 22% for the 4 weeks. All recipes are using the builder. I don't cook so I don't nibble. And the body fat was done in the bod pod so I trust that it is accurate.
Your carbs are not set at 22%.
no, the setting is at 50% I keep mine at about 25% as per the nutrition pie chart
It doesn't look like you are completing your Food page? Or are you purposely leaving 500-700 calories uneaten every day? You need to be eating those calories "earned" by your exercise. That is the way this site is designed to be used.
No, I don't eat back my exercise calories. I have heard that the fitbit is very inaccurate and way over estimates what you burn. I'm not sure I could eat 600 more calories a day without eating junk food.
Here: read these (the second one is a short video)
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
http://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1
Fine. You asked what was wrong. We're telling you.
You're free to do whatever you want, have at it.
(edit, I bolded your answers since you messed up the quotes)4 -
No food is junk, it's just food.
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cmriverside wrote: »k8andchr1smom wrote: »cmriverside wrote: »k8andchr1smom wrote: »goodbyemyfatness wrote: »Hey! Well I'm no expert but I took a peek at your diary. Have you calculated what your suggested macros should be? In my opinion, it looks like you might be a little heavy on the carbs and light on the protein. The other thing is, are you sure you're putting in every little thing you eat? Like every nibble at dinner time while you're cooking, treats when you visit a business and hit the dish, etc? Surprisingly those things can add up really quickly. The other thing is, you can't depend on the scale. Like if your weight starts ballooning, ok, then the scale will tell you. But if you're starting a training regimen, you may be building muscle so your loss may not reflect on the scale. And the only true measure of body fat would be to visit a doctor. Home devices can get you in the ballpark, but they're not completely accurate.
Great job on the half marathon training! I'm a runner myself #runnersunite
Car macros are at 22% for the 4 weeks. All recipes are using the builder. I don't cook so I don't nibble. And the body fat was done in the bod pod so I trust that it is accurate.
Your carbs are not set at 22%.
no, the setting is at 50% I keep mine at about 25% as per the nutrition pie chart
It doesn't look like you are completing your Food page? Or are you purposely leaving 500-700 calories uneaten every day? You need to be eating those calories "earned" by your exercise. That is the way this site is designed to be used.
No, I don't eat back my exercise calories. I have heard that the fitbit is very inaccurate and way over estimates what you burn. I'm not sure I could eat 600 more calories a day without eating junk food.
Here: read these (the second one is a short video)
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
http://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1
Fine. You asked what was wrong. We're telling you.
You're free to do whatever you want, have at it.
(edit, I bolded your answers since you messed up the quotes)
Thank you. I didn't realize the quote thing was messed up/
I'm just confused as to how I'm eating too many carbs when my carb macro on MFP is 22%, and how I'm supposed to know if an entry is wrong.1 -
RuNaRoUnDaFiEld wrote: »No food is junk, it's just food.
That Is true. Thank you0 -
http://community.myfitnesspal.com/en/discussion/10621050/how-to-use-the-usda-food-database-mfp-food-database-for-accurate-logging/p1
Great starting point for learning to pick out the best entries in the database.3 -
k8andchr1smom wrote: »cmriverside wrote: »k8andchr1smom wrote: »cmriverside wrote: »k8andchr1smom wrote: »goodbyemyfatness wrote: »Hey! Well I'm no expert but I took a peek at your diary. Have you calculated what your suggested macros should be? In my opinion, it looks like you might be a little heavy on the carbs and light on the protein. The other thing is, are you sure you're putting in every little thing you eat? Like every nibble at dinner time while you're cooking, treats when you visit a business and hit the dish, etc? Surprisingly those things can add up really quickly. The other thing is, you can't depend on the scale. Like if your weight starts ballooning, ok, then the scale will tell you. But if you're starting a training regimen, you may be building muscle so your loss may not reflect on the scale. And the only true measure of body fat would be to visit a doctor. Home devices can get you in the ballpark, but they're not completely accurate.
Great job on the half marathon training! I'm a runner myself #runnersunite
Car macros are at 22% for the 4 weeks. All recipes are using the builder. I don't cook so I don't nibble. And the body fat was done in the bod pod so I trust that it is accurate.
Your carbs are not set at 22%.
no, the setting is at 50% I keep mine at about 25% as per the nutrition pie chart
It doesn't look like you are completing your Food page? Or are you purposely leaving 500-700 calories uneaten every day? You need to be eating those calories "earned" by your exercise. That is the way this site is designed to be used.
No, I don't eat back my exercise calories. I have heard that the fitbit is very inaccurate and way over estimates what you burn. I'm not sure I could eat 600 more calories a day without eating junk food.
Here: read these (the second one is a short video)
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
http://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1
Fine. You asked what was wrong. We're telling you.
You're free to do whatever you want, have at it.
(edit, I bolded your answers since you messed up the quotes)
Thank you. I didn't realize the quote thing was messed up/
I'm just confused as to how I'm eating too many carbs when my carb macro on MFP is 22%, and how I'm supposed to know if an entry is wrong.
You can figure out if an entry is correct by comparing it to reliable sources of information (for example, the USDA database). You'll also have to put a minimal effort into determining *how* much you're eating because that's an important part of reliable logging. Logging 150 grams of avocado every day when you're eating 150 some days and 180 other days is still going to result in potential problems even if you're using an correct entry for avocado.3 -
Well, for instance that avocado someone mentioned. Look it up on the USDA database to get the correct calories. A 75g avocado is about 105 calories. The other mistakes you are making could be adding 300-500 calories.
Then you aren't eating back exercise calories. I guess you could assume this is a wash - OR you could start making more accurate choices.
Here's a thread on the USDA food choices and how to use MFP with it:
http://community.myfitnesspal.com/en/discussion/10621050/how-to-use-the-usda-food-database-mfp-food-database-for-accurate-logging/p1
Read the threads we are linking for you.
One of those threads I linked in my last post talks about macros, too. If you want to eat 22% carbs, why wouldn't you have your food diary set that way?
The last few pounds of weight loss really requires accuracy in every detail, or you'll start under-eating (like you're doing) and then you'll develop health problems.2 -
Thank you for all of your help. I didn't think weighing--or not weighing--vegetables would make a difference. I do have 2 first degree relatives with eating disorder histories so I'm being mindful of that with regard to weighing everything I consume.
Have a good weekend everyone3 -
In my opinion, your taking in a lot of salt. I try to keep sodium at 1,500 gms per day or less. I f I go over that, or eat a very salty dish, like thai food, or ramen, which I love - not only do I puff up - but the scale shows some pretty ridiculous gains, which go back to normal, when I slightly restrict sodium. I had better luck with a consistent weight loss, when I stayed completely away from processed food.8
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I’ll just say that I had similar stats as you and it took me a long time to drop 20 pounds—more than a year. I noticed that I would drop 5 pounds every few months but weekly losses weren’t noticeable. I would keep at it! I ate about 1500 calories for the entire year, didn’t weigh my food at all so I was probably eating more at times. I had a similar running schedule as you too.1
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k8andchr1smom wrote: »callsitlikeiseeit wrote: »it doesnt look like youre weighing your food, which makes me question how accurate your recipe builder recipes may be.
I actually do, or I use the nutritional info on the package. For example when I buy almonds I measure out 1 oz portions into bags. Do I measure the tomato I eat every morning? No. Do I weigh the avocado? Yes.
Even if you're eating packaged things, you might consider still weighing the contents if they're calorie dense foods. There's no guarantee that the weight is the same as the label. For example, I have a single-serve bag of Panera Chips at my desk right now. The bag says there's 1 oz/28 grams inside, for 150 calories. Let's say I weighed it, and there were actually 32 grams of chips. The bag is now worth 170 calories, and if that happened with everything I ate that day, I'd be over without realizing it.
Edited to add:
To log something when it doesn't match the entry in MFP, you can adjust the quantity.
So continuing with the chips example...
Chips weigh 32 grams instead of 28, so here I have the MFP entry for the 1 oz bag (=28 grams). I've changed the serving size to be 1.14 - and here's the math.
32g actual weight - 28g listed weight = 4g extra. 4g extra/28g listed = 14% "bonus chips!"
So if I ate the whole bag, I'd have eaten 114% of one bag, or 1.14 servings.
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RuNaRoUnDaFiEld wrote: »Your 1/2 an avocado weighs the same day in and day out, that just doesn't happen and the calorie content is too low.
Tighten up your logging and you'll start to lose weight.
You don't cook yet you use the recipe builder? That doesn't make sense.
My husband cooks. And he's OCD about weighing every thing3 -
1. While you may have been trying for four weeks it looks like you've only been tracking for about two, give yourself time to see results. Be patient.
2. You have a lot of restaurant entries, and while there's nothing wrong with that I kind of try to limit that food for no other reason than I don't know exactly how they prepared their dishes because I wasn't in that kitchen. So while I'm hoping this slice of pizza has x amount of calories, I have to realize that it has a margin of error that may or may not put my calories off.4
This discussion has been closed.
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