OMG I'm eating twice the amount of calories I should be
rajedeasli
Posts: 1 Member
I just started with this website today and I discovered I am eating twice the amount of calories I should be to lose the amount I need to. Can anyone help me? I don't know how to cut it down. I thought the amounts and kind of food was totally healthy and I would lose weight. Now I realize that even some of the healthy stuff can be my worst choice
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Replies
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Just start gradually reducing your portion sizes until you get to your calorie goal. It is a learning process, after all.19
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“Healthy” is a skewed term. There’s no clean or dirty food. This is the problem with why most weight loss endeavors never work, because “healthy” doesn’t mean weight loss. Find your macro minimums and hit those numbers in a slight deificit to lose weight and adjust accordingly15
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We can prevent ourselves from eating in a calorie deficit by eating too much of any food, even what you deem 'healthy' food.
Are you using a food scale? Give your some time to learn how to weigh and log food accurately and work on decreasing the amount you are eating now to help you comfortably meet your calorie deficit to lose weight.7 -
There are many of us that are shocked to find out how many calories we were overeating when we first begin.
You will learn that many foods are very high calorie and you will learn to make better choices, and how much an actual portion size is.
It is a learning experience.
Personally, I choose to eat all foods, just a lot less than I did before.16 -
It is quite an eye opener isn't it? Try reducing your portion sizes. Then if you truly still feel hungry eat more veggies. You will soon get used to eating less. Best of luck.2
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Try to reduce portion sizes or find lower calorie substitutes for the same portion size.
It's a learning process, but you can do it.
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If you make your diary public perhaps some of the really smart people in this forum can look at what you ate and give you more specific pointers.8
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rajedeasli wrote: »I just started with this website today and I discovered I am eating twice the amount of calories I should be to lose the amount I need to. Can anyone help me? I don't know how to cut it down. I thought the amounts and kind of food was totally healthy and I would lose weight. Now I realize that even some of the healthy stuff can be my worst choice
Ya, I remember going through this with almonds - healthy, but much more caloric than I thought.
However, a common newbie mistake is choosing a weekly weight loss goal that is too aggressive for the amount one needs to lose. How many pounds until you hit your goal weight and what weekly weight loss goal did you pick?9 -
Double is a lot. How much do you need to lose, and how fast are you trying to lose it?0
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Today my foods included a small bag of Cheetos Hot Fries and Deep fried corn tortillas for tostada's. I also had avocado, cucumbers, blueberries, deli turkey, and other "healthy" foods. My opinion, there are no good or bad foods (unless you are allergic to or have an intolerance for), everything in moderation.
The problem with "healthy" is that it's usually just an advertisement gimmick. Read labels!!! Cinnamon bun flavored instant oatmeal has fewer calories than the apple one. Same goes for cereals, a lot of the kiddo "bad" cereals are actually better for you to lose weight than the "healthy" ones. My best friend was shocked when I showed her that my Cookie Crisp cereal had fewer calories per cup or gram than her Quaker Real Medley cereal....by A LOT!!!
I log food BEFORE I eat it, that way if I see that it is going to push me over my caloric limit, I know to decrease the portion size. I also eat back 75% of my exercise calories, if I really want a certain treat I check the calorie content and know how much I have to work out in order to have it. I will also highly restrict my caloric intake during the day if I know I'm going out to eat for dinner. (Eat This, Not That! is my go-to for dining out)6 -
rajedeasli wrote: »I just started with this website today and I discovered I am eating twice the amount of calories I should be to lose the amount I need to. Can anyone help me? I don't know how to cut it down. I thought the amounts and kind of food was totally healthy and I would lose weight. Now I realize that even some of the healthy stuff can be my worst choice
Hello and welcome!
Isn't logging the stuff you eat such an eye opener?
Think of it as an opportunity to make better choices!
Everything you eat should be evaluated as to whether it meets your goals!
Are you eating it because it is satiating? Satisfying some other need that is compatible with your goals? Does it provide you with the protein or fiber you need? Some of the healthy fats you need? If the Calories are too high, can you find a substitute, or modify the item you're eating, so that it becomes a better choice and more compatible with your current goals? Can you decrease the portion size without becoming too hAngry?
And you should definitely examine your goals AND make sure you understand how MFP works!
MFP does not expect you to only eat the base Calories you're "given".
You're actually expected to eat on top of that the ACTUAL amount of Calories that you spend over and above the level of activity you selected for yourself! So just because you start with a 1500 Cal eating target, as an example, this doesn't mean that you can't be more active and end up with a 2000 Cal eating target instead!
Also, just because everyone who joins MFP types in that they want to lose 2lbs a week... this doesn't mean that they have to, or that they SHOULD, or that it is even a good idea for them!
Your goals should be examined for sustainability and suitability.
Keeping to a deficit that doesn't exceed 20% of TDEE (25% of TDEE while still obese), means that people who have TDEEs in the 2000 to 3000 Calorie range can usually only afford to aim for a 1lb or 0.5kg rate of loss. Larger and more active individuals may be able to afford larger sized deficits since their TDEE is higher. There do exist some negative effects to consistently creating deficits that exceeds the 20%/25% of TDEE range.
All this assumes accurate calculations for food intake and for energy expenditure. You should probably use a weight trend application or web site and evaluate your progress every 4 to 6 weeks so that you can make adjustments based on your results over time.
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Sorry but cheetos and deep fried anything isn't healthy food. I eat chips as well but I make sure those are measured as well by buying 1 oz bags or measure it out on my scale if I purchased a bigger bag.
Use a food scale
Measure cups
Measure spoons
And also log it, it works.
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Eating healthy is well and good, but weight loss is all about the amounts. You will simply have to cut back on your portion sizes.
Don't be too confident in your calorie estimates unless you're weighing your portions, mind you. Even prepackaged food can contain more than it says on the label. If you're measuring by volume, the actual amount of food can vary wildly, either up or down. A kitchen scale is the indispensable tool for controlling our intake.2 -
It takes some time to get it right, you just have to work out what works for you and your body. Start by logging honestly and work on slowly reducing that down. The more you do it, the more you will find yourself making better choices.
Also, don't start at too aggressive a goal. When I first joined I was at a 1200 calorie allowance, doing barely any exercise, and could never sustain it and would eventually go off the rails. Since then I have been playing with the numbers and finding out what my body responds to. I now have my allowance at 1300 but workout 4-5 times a week which allows me to eat a lot more than 1300 (usually around 1500), I only stick to 1300 on rest days. Since making this change I am never hungry and lose consistently. Take your time and be patient with the process, it works!3 -
I remember that eye opener and the worst part was a lot of my calories were drinks..And that sucks!!! You found the answer and now you should have no problem now that you know what is wrong.
Do you want to open your diary for help? Most will be just cutting back and eating slower and if you are like me, make better choices in what you drink.1 -
rajedeasli wrote: »I just started with this website today and I discovered I am eating twice the amount of calories I should be to lose the amount I need to. Can anyone help me? I don't know how to cut it down. I thought the amounts and kind of food was totally healthy and I would lose weight. Now I realize that even some of the healthy stuff can be my worst choice
I hear you! I bought a tiny bag of smokes almonds at Starbucks last weekend thinking it's more healthy than the cakes. Fortunately I scanned it before opening it, it had over 300cal for 50g (one bag). I gave the bag away and just had the coffee. My big tip is log before you eat.8 -
I couldn't believe the amount of calories I was eating since using mfp! The calories in spreads, sauces ECT I'd never taken into account. It's about just making small changes..I've cut out butter and sauces plus I'm eating lots of protein and salad. As long as u don't go over your daily calories youl be fine. I still have 1 glass of wine a night but I go for a half hour jog to earn it!2
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missysippy930 wrote: »There are many of us that are shocked to find out how many calories we were overeating when we first begin.
Or simply how many calories there are in some things. Salads are a perfect example. Salads are what most people think of when they think "I need to lose weight and eat healthy". From a nutrient standpoint you are probably better off with a big salad than the equivalent in a Whopper Meal at Burger King but the reality is that it is easy to make salads with just as many calories. When I build a large meal salad, it is easy to be 900+ calories once I add in the dressing and cheese. Without doing the numbers, most people just look at it as "I am eating a LOT of healthy stuff" and there is truth in that but it still adds up.
It took me a bit getting started. At 387 we started with portion control. When the wife made dinner and took her portion, the rest was always fair game and I would eat the rest. I started with taking 1-2 portions and then packaging the rest up in single portions for lunches or leftovers. That got me to the 350's initially before I started going to the bariatric center for their non-surgical weight loss plan. That got me more info about things about my body that can affect my own weight loss (insulin resistance, metabolic syndrome) and we started on low carb/high protein and defined what that meant number wise. I found MFP by accident and went from there. It was a big wakeup and helped a lot.
It takes a bit to get started. I am more than happy to help with some of the things that helped me get going and what I do to make it work for me (even though I have a ways to go. Just send me a request if you wish.
Hang in there
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I was amazed when I learned that two tacos would be enough for me for dinner. I started out by eating a small portion at mealtime (generally much less than I was used to) telling myself that I could have more if I wanted it and was surprised to learn I really didn't need as much food as I thought I did. Try to cut back portions and allow yourself things you like in moderation. Be sure you weigh and measure to ensure you stay within your calorie allotment. I have found some "healthy" foods are just too high in calories for me. For example things like nuts, I save them for a special treat.11
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If you make your diary public perhaps some of the really smart people in this forum can look at what you ate and give you more specific pointers.
You could also friend some others whose diaries are open to their friends - a good way of seeing how menu plans can work and the sort of amounts people eat to lose weight. Friend people with similar lifestyles and goals. At the beginning I found it helpful to pinch meal ideas.4 -
FlyingMolly wrote: »Double is a lot. How much do you need to lose, and how fast are you trying to lose it?
^^^This, I was about to ask the same thing. Something sounds skewed in how you set up your profile/goals.
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FlyingMolly wrote: »Double is a lot. How much do you need to lose, and how fast are you trying to lose it?
^^^This, I was about to ask the same thing. Something sounds skewed in how you set up your profile/goals.
Not necessarily. I lose at a modest pace on 1500 per day. If I went back to caloric beverages, fast food lunches, and 2nd helpings at dinner I'd easily average 3k.9 -
rajedeasli wrote: »I just started with this website today and I discovered I am eating twice the amount of calories I should be to lose the amount I need to. Can anyone help me? I don't know how to cut it down. I thought the amounts and kind of food was totally healthy and I would lose weight. Now I realize that even some of the healthy stuff can be my worst choice
Well done on logging! That's really a big step!
Modify your portions, like people are saying. A quarter of an avocado, rather than half. Weigh out 28 actual grams of almonds, rather than a small handful. Little things like that will get you there.
Look at your foods. Which ones are hitting your calories the hardest and how much do you love them? If you love them lots, then have a bit less. If you're meh about them, switch them out for something lower calories. One of these items for me is milk. I'm meh about milk. I can switch it out for unsweetened almond milk in almost everything and save 80 calories a cup.4 -
FlyingMolly wrote: »Double is a lot. How much do you need to lose, and how fast are you trying to lose it?
^^^This, I was about to ask the same thing. Something sounds skewed in how you set up your profile/goals.
Not necessarily. I lose at a modest pace on 1500 per day. If I went back to caloric beverages, fast food lunches, and 2nd helpings at dinner I'd easily average 3k.
That's fair...and I don't disagree. I'd still like to know more about the OP's stats though. I still find something may be off with a beginner who's eating 2x what she needs to lose weight.1 -
FlyingMolly wrote: »Double is a lot. How much do you need to lose, and how fast are you trying to lose it?
^^^This, I was about to ask the same thing. Something sounds skewed in how you set up your profile/goals.
Not necessarily. I lose at a modest pace on 1500 per day. If I went back to caloric beverages, fast food lunches, and 2nd helpings at dinner I'd easily average 3k.
That's fair...and I don't disagree. I'd still like to know more about the OP's stats though. I still find something may be off with a beginner who's eating 2x what she needs to lose weight.
Agreed, stats would help clarify! More likely to be the case for someone who is smaller and female, although they could not have been eating at 2x maintenance regularly and for too long, even at that.0 -
rajedeasli wrote: »I just started with this website today and I discovered I am eating twice the amount of calories I should be to lose the amount I need to. Can anyone help me? I don't know how to cut it down. I thought the amounts and kind of food was totally healthy and I would lose weight. Now I realize that even some of the healthy stuff can be my worst choice
I hear you! I bought a tiny bag of smokes almonds at Starbucks last weekend thinking it's more healthy than the cakes. Fortunately I scanned it before opening it, it had over 300cal for 50g (one bag). I gave the bag away and just had the coffee. My big tip is log before you eat.
I am sitting in a Starbucks right now. I bring my own snack and just get a coffee.
And I'll get a Venti ice tea cup of ice for my water bottle for my next stop at the gym.
I can bring a 140 calorie granola bar or a 190 calorie Atkins bar in with me.
Or cash in some of my rewards and get a protein box. If I'm going to get 300-500 calories, it's not going to be a small item that will leave me hungry later.0 -
it's usually not considered appropriate to bring your own food where food is served5
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I lost 40lbs with MFP and (although I gained back 10 in the last two years, I am here again)
I learned so much I eventually was able to stop using it. I faithfully logged everything and began to make better choices. For example I don't put the same amount of food on my plate as my husband does. I dont get seconds, I gave up my daily dessert for home made fruit salad. MFP was instrumental in teaching me portion control and after I got the hang of it, I really started eating new and different foods and wasn't hungry. In the beginning I just restricted the foods I already ate to match the calorie goal and failed. I had to learn how to eat and what to eat. For example I now only eat half a cup of pasta or rice. Even though the serving size says 1 cup, the half a cup really satisfies me if I add in some extra protien and fresh veggies. Salad dressing was a real eye opener, too. MFP will help you learn all the better food choices. It was overwhelming at first but within a few days I got the hang of it and within a few weeks it becomes really easy.1 -
I just discovered the same thing! I thought I was doing fine, and my weight stayed within a 5 pound range. But I want it down. Not just for my appearance, by the way, but having to do with my back problems, and muscle mass. I'm one of those strange people who's become extremely skinny in the legs and glutes, and my weight is moving upwards into my abdomen and back. I was actually getting a hump! The weight on the front of me is literally pulling my back down. No muscle tone, my core is shot! Neck pain, sciatica.....just a mess.
So yes, the calorie counting is EXTREMELY eye-opening! Orange juice! OMG! Almonds! My beloved scones for breakfast! And Wine. Dear God, Red Wine. Our glasses are big, we have too much, get silly and start eating junk.
Chocolate is actually not as bad as I thought. And I've been trying to hit 1200 and actually get hungry! I've never been hungry. I just ate because I wanted to.
So this is my plan. I'm doing a posture makeover for starters. I got a posture brace for your shoulders, which you can wear about 3 hours a day. That helps keep you from slumping in your chair at the desk and trains those muscles. I'm trying to keep my body in "dance or skating" posture when I stand and walk. It aligns everything. I'm putting light weights on my ankles when I walk and do stealth leg exercises under my desk. This is at least half of the issue.
I'm going with 1500 calories, not 1200. This isn't going to work if I feel completely deprived.1 -
it's usually not considered appropriate to bring your own food where food is served
While that may be true in general, many places are fine with you bringing your own stuff if you are actually purchasing items there. The person you are referring too could opt to buy their coffee from Starbucks and sit in their car eating their snack and drinking the coffee. Starbucks loses nothing and gains nothing more from them being in their car. The same person sitting in Starbucks drinking their coffee and eating his or her own snack has the exact same impact on Starbucks.
Back when I ate what I wanted whenever I wanted to do so (oh, those days... ) I have done a similar thing. I love McDonald's fries but Burger King's ...no so much. I love BK's Whoppers though. And I like Wendy's Frosty's. None of the 3 places gave me any grief about bringing others inside because I was still spending my money there.
Some places would mind, others wouldn't. If I am going someplace for a coffee, I am going there for a coffee. That I am buying your $3 coffee doesn't obligate me to spend $4 on a bagel.
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