Critique my food diary.

amanda31606
amanda31606 Posts: 7
in Health and Weight Loss
I've been tracking calories for over a month now... I feel like I've improved my diet quite a bit over that time. But there is always room for improvement. I repeat a lot of my meals. I'm wondering if there's some tweaks I can make that will help with my weight loss. I'm aiming for 1-2lbs per week & I haven't lost anything this week. I realize that will happen, but I haven't been exercising (stressed with work, tired, working opposite shifts of my fiance, just kind of down in the dumps) so I really want my diet to be the best it can be! I would really appreciate some feedback.

I'm eating 1200 calories per day, but most days aim for a little lower (100-200 lower) since I am currently not exercising.

Replies

  • neanderthin
    neanderthin Posts: 10,207 Member
    Just don't deprive yourself, that never works. Also it's the deficit that counts, maintain that and you'll lose. Don't complicate things.
  • smc864
    smc864 Posts: 570 Member
    I would adjust your macros (fat, protein, carbs). MFP sets them at default percentages that are too high in carbs and too low in protein. You can go to your settings and adjust the percentages to something like:

    carbs 35%, protein 35%, fat 30%
  • donjessop
    donjessop Posts: 186
    This is just my opinion, but I think you should still aim for that 1200 calories and not try to sneak in lower. Your body does need a certain amount of energy to operate effectively and 1200 calories is generally thought of as the lower limit. I think what you may need to do is change a few other things around.

    - Sleep. It is really important to get enough sleep when you are losing weight as it gives your body the opportunity to recharge and get ready for the next day. Not getting enough sleep may be contributing to that tired feeling.
    - Stress. Stress releases cortisol which in turn tells the body to store everything that it can find into fat. Your stress from work, the opposite shifts, your tiredness, all contribute to increasing the stress. I was reading a comment recently where someone talked about how meditation was their their ticket to reducing stress. It doesn't have to be long, just 5 - 10 minutes where you completely free yourself from your worries and just let yourself ... be.
    - Protein. I think you're doing a great job there increasing the protein in your diet.
    - Water. Not sure what your water intake is, but the generally accepted level of water intake is, no not 8 cups, but enough water to turn your urine clear or a light yellow. You can drink more, but you should strive for at least "clear pee". For some that is 8 cups, for others it is 10 cups (that's me) and for others it may be more.
    - Mix it up. I noticed that occasionally you seem to eat something like 8 ounces of chicken. While that isn't necessarily a bad thing, your body may be expecting a more balanced approach to nutrition in that you are mixing carbs, fats and proteins all together. Try coming up with meals where you are getting all three macro nutrients together. For short term energy you need the carbs and for longer term you need the protein. If you have a meal with carbs and protein you should have the necessary energy to last to the next meal, hopefully helping with the tired feeling.

    Above all, stay positive. You are doing something that most people are reluctant or unable to do so you are already a winner. Try different things and see what works. Everyone is different and what works for me may not work for you and vice versa. You will hit your goal.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Hit your calorie goal, don't shoot under it...especially with a paltry 1200 calorie goal...it already includes a massive deficit from maintenance for weight loss. Do you exercise? If you do you should be netting to that calorie goal...meaning you eat more (just don't overestimate your burn).

    Also, you're dietary fat is pretty low...might want to hit that macro, it's pretty essential to proper nutrition and good health. People cut out all the fat because fat makes you fat right? Wrong...the '80s are over...dietary fat is essential to many functions including hormone regulation...proper hormone balance is necessary for effective weight loss.
  • TigerBite
    TigerBite Posts: 611 Member
    I've been tracking calories for over a month now... I feel like I've improved my diet quite a bit over that time. But there is always room for improvement. I repeat a lot of my meals. I'm wondering if there's some tweaks I can make that will help with my weight loss. I'm aiming for 1-2lbs per week & I haven't lost anything this week. I realize that will happen, but I haven't been exercising (stressed with work, tired, working opposite shifts of my fiance, just kind of down in the dumps) so I really want my diet to be the best it can be! I would really appreciate some feedback.

    I'm eating 1200 calories per day, but most days aim for a little lower (100-200 lower) since I am currently not exercising.

    Don't shoot for lower, MFP already has you at a deficit @1200 ... If you exercise, you should be eating those calories back, thus netting 1200 ...
  • PhearlessPhreaks
    PhearlessPhreaks Posts: 890 Member
    Amanda, I looked at your diary and here are my suggestions:

    #1- net 1200. if you have 200 calories left, have a nice big glass of milk or something. Use it up. Your body needs it.

    #2- VEGGIES. I had to go back 4 days to see something green in your log that wasn't a packaged prepared thing. Spinach, broccoli, zucchini, etc... are amazing sources of vitamins and minerals, and are low calories. Also, being fibrous they will help keep you feeling full, particularly when paired with protein and a proper amount of fat. Seriously, spinach salad topped with some fruit, cheese, nuts and a tad of dressing is the best lunch ever.

    #3- Greek yogurt. Do it, it's a great source of protein, and it's delicious.

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