Question concerning "Calorie in, calorie out."

slash334

As long as im taking in less calories than I'm burning per day I'll lose weight right?

My daily diet looks something like this:

Breatkfast = cinnamon oatmeal + coke zero (no calories)

lunch = salad or sometimes ill get a turkey and cheese sandwhich with some chips and a water

dinner = like 10 pizza rolls and a coke

With all of this combined I still have about 20 calories left over. Mind you, this is with "Lightly Active" highlighted as well, and I work in a fast paced retail envrionment getting cardio so i don't need to go to the gym really. And I don't always eat like that either, my breakfast is always oatmeal and water or some 0 calorie drink. Lunch is often healthy too, usually a salad or something nutritious, but my dinner is always something that satisfies any cravings i might have which helps me stay on track.

Thoughts?

Unknown

This content has been removed.

ninerbuff

If your concern is just weight loss, then it is just about CICO. You're obviously lacking in nutrient dense foods though and that WILL affect the efficiency of your body and eventually your health. Should try to balance it out more instead of just going for the whole "weightloss" look. Being right on the inside counts too.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

slash334

Reevaluate your goals. Eating like that might allow you to n lose weight but that doesn't make it a good idea. You have no fruits, no vegetables and you obviously don't put thought into macronutrients. 10 pizza rolls and coke is not a dinner. You are not 5 years old and it's time to start eating like an adult.

I may not eat like an adult but atleast I act like one.

You should try it sometime. It's nice.

Sage812

Where's the protein its all carbs?

here's what I typically eat: (1600 calories): about 130g protein, 57g fat, 170 g carb macros 40/30/30

Breakfast: peanut butter oatmeal, 5 egg white omelet, 1 cup almond breeze vanilla iced coffee
Lunch: salad with 6 oz chicken, nuts, feta cheese, 1 tbsp. ranch dressing and 1 piece of fruit
Dinner: 3/4 cup rice, 6 oz chicken and 2 cups of veggies
Snack: 200 calories whatever I want (usually icecream or popcorn)

slash334

Where's the protein its all carbs?

here's what I typically eat: (1600 calories): about 130g protein, 57g fat, 170 g carb macros 40/30/30

Breakfast: peanut butter oatmeal, 5 egg white omelet, 1 cup almond breeze vanilla iced coffee
Lunch: salad with 6 oz chicken, nuts, feta cheese, 1 tbsp. ranch dressing and 1 piece of fruit
Dinner: 3/4 cup rice, 6 oz chicken and 2 cups of veggies
Snack: 200 calories whatever I want (usually icecream or popcorn)

I've tried eating like that but I can't do it. I get sick after eating that for awhile. Plus I can't stick to it.

I like my pasta, my beer, cheese.

I lost about 47 pounds a few summers ago eating and maintaining a 900 calorie a day diet and doing heavy daily cardio. But I've gained about 20 of it back since then.

Eating nothing but fruits, veggies and chicken all day every day is not a realistic thing for me. It's just not and it never will. I'm too accustomed to processed foods.

SLLRunner

Reevaluate your goals. Eating like that might allow you to n lose weight but that doesn't make it a good idea. You have no fruits, no vegetables and you obviously don't put thought into macronutrients. 10 pizza rolls and coke is not a dinner. You are not 5 years old and it's time to start eating like an adult.

Reported for being a d-bag.

Um...well, I'm going to report you for insulting another user.

Okay,let's get real here. Yes, it's calories in/out as both niner and M27 said, but losing weight is also about meeting all your macros. With the dietary plan you describe that is not possible. I suggest you eat more fruits, vegetables, and nutrient dense foods to where you can reach your macros.

And, M27 is right--10 pizza rolls and coke is not dinner. However, a couple of pizza roles, yam, and asparagus with coke might be.

slash334

Reevaluate your goals. Eating like that might allow you to n lose weight but that doesn't make it a good idea. You have no fruits, no vegetables and you obviously don't put thought into macronutrients. 10 pizza rolls and coke is not a dinner. You are not 5 years old and it's time to start eating like an adult.

Reported for being a d-bag.

Um...well, I'm going to report you for insulting another user.

Okay,let's get real here. Yes, it's calories in/out as both niner and M27 said, but losing weight is also about meeting all your macros. With the dietary plan you describe that is not possible. I suggest you eat more fruits, vegetables, and nutrient dense foods to where you can reach your macros.

And, M27 is right--10 pizza rolls and coke is not dinner. However, a couple of pizza roles, yam, and asparagus with coke might be.

But that's extra calories. I wouldn't mind throwing in some healthy stuff in with those pizza rolls or pasta or whatever for dinner.

alexandriamarino

Can you elaborate on what you mean by 'get sick?' Because from a medical standpoint, switching to what the other poster eats will make you healthy...

I think you have your answer about calories in/calories out. Understandably the content of your diet is a little worrisome to a lot of us for your long term health

slash334

Okay please don't go around using words like "Macros."

What the hell is a Macro anyway.

This stuff just confuses me.

SLLRunner

Where's the protein its all carbs?

here's what I typically eat: (1600 calories): about 130g protein, 57g fat, 170 g carb macros 40/30/30

Breakfast: peanut butter oatmeal, 5 egg white omelet, 1 cup almond breeze vanilla iced coffee
Lunch: salad with 6 oz chicken, nuts, feta cheese, 1 tbsp. ranch dressing and 1 piece of fruit
Dinner: 3/4 cup rice, 6 oz chicken and 2 cups of veggies
Snack: 200 calories whatever I want (usually icecream or popcorn)

I've tried eating like that but I can't do it. I get sick after eating that for awhile. Plus I can't stick to it.

I like my pasta, my beer, cheese.

I lost about 47 pounds a few summers ago eating and maintaining a 900 calorie a day diet and doing heavy daily cardio. But I've gained about 20 of it back since then.

Eating nothing but fruits, veggies and chicken all day every day is not a realistic thing for me. It's just not and it never will. I'm too accustomed to processed foods.

You don't have to give up the foods you like at all. However, keep in mind that beer, pasta, and cheese are loaded with calories, so eating at a deficit at some point you will end up pretty darn hungry, which can lead to bingeing. If you cut back on some of the foods and just slowly add in some fruit and vegetables, your diet will be more rounded out. Of course, this has nothing to do with calories in/out, but it does have to do with satiation and eating nutritiously.

slash334

Where's the protein its all carbs?

here's what I typically eat: (1600 calories): about 130g protein, 57g fat, 170 g carb macros 40/30/30

Breakfast: peanut butter oatmeal, 5 egg white omelet, 1 cup almond breeze vanilla iced coffee
Lunch: salad with 6 oz chicken, nuts, feta cheese, 1 tbsp. ranch dressing and 1 piece of fruit
Dinner: 3/4 cup rice, 6 oz chicken and 2 cups of veggies
Snack: 200 calories whatever I want (usually icecream or popcorn)

I've tried eating like that but I can't do it. I get sick after eating that for awhile. Plus I can't stick to it.

I like my pasta, my beer, cheese.

I lost about 47 pounds a few summers ago eating and maintaining a 900 calorie a day diet and doing heavy daily cardio. But I've gained about 20 of it back since then.

Eating nothing but fruits, veggies and chicken all day every day is not a realistic thing for me. It's just not and it never will. I'm too accustomed to processed foods.

You don't have to give up the foods you like at all. However, keep in mind that beer, pasta, and cheese are loaded with calories, so eating at a deficit at some point you will end up pretty darn hungry, which can lead to bingeing. If you cut back on some of the foods and just slowly add in some fruit and vegetables, your diet will be more rounded out. Of course, this has nothing to do with calories in/out, but it does have to do with satiation and eating nutritiously.

Well. I don't know about anyone else but eating salads and fruits leaves me hungry after just a few hours.

Sorry but I gotta eat more manly-er foods than that. Hence pastas, cheeses meats etc.

geebusuk

There is absolutely loads of information out there - on here and around google.

Macro is macronutrient. There are three, basically; carbs, fat and protein.

When losing weight I wouldn't worry too much about the first two unless you find the numbers are REALLY low.
Getting enough protein in helps ensure your body is burning fat rather than muscle. You're not getting anywhere near the recommended levels for that (note, recommended levels are way higher than MFP targets.)

Have you tried eating the same calories of salad?
To match the calories in a serving of pasta, you need a hell of a lot of salad.

Eating a whole salad without dressing can be equivalent to a couple of spoonfulls of pasta - so no wonder you're getting hungry!

larrodarro

Okay please don't go around using words like "Macros."

What the hell is a Macro anyway.

This stuff just confuses me.

It is a breakdown of the food you eat into Calories, Carbs, Fat, Protein, Sodium and Sugar. It is a good tool to see how your overall goals are being met. And if I were you, I would weigh and measure everything you eat. Until you do that, it is hard to say how many calories you are really getting. Like the others, I would suggest more real food, and less processed food. But you can do it like I did with the milk in my coffee. I reduced it a little every week, until after a couple of months I was drinking it black. I did it so gradual it was hard to notice it.

Anyway, good luck with your loss.

Larro

geebusuk

It is a breakdown of the food you eat into Calories, Carbs, Fat, Protein, Sodium and Sugar

That is the standard display format MFP uses, maybe.
A macro (macronutrient) is specifically Carbs, fat and protein.
Calories are a unit of energy, sodium is a mineral (would be grouped with micronutrients) and Sugar is a type of carb.

DJ7203

I'm going to guess this is someone just trying to get attention.....

Unknown

This content has been removed.

AmyRhubarb

I like my pasta, my beer, cheese.

Me too, which is why I still eat them, and I still lose weight. You don't have to eat nothing but fruits & veggies, in fact I'd never survive on that. Like you, just eating a salad leaves me hungry in a short amount of time - unless it's a salad topped with meat and some good healthy fats.

Don't get bent when someone points out where you can improve - is that not why you're here asking questions? If you don't know what a macro is (I didn't either a couple of years ago), ask, or open a new tab on your browser and Google it! Learn new stuff - it's awesome!

As for your former weight loss success on 900 calories a day - duuuuude! You're a dude - you NEED more than 900 calories a day. I'm a 46 year old chick, and I lose eating 1800-2000+ cals a day! And like I said, I still eat pasta, beer and cheese, along with burgers, pizza, ice cream, candy bars, etc - they fit into my calories (and my macros! ). I don't eat only those things, but alongside healthier choices, like lean meats, veggies, fruits, nuts and healthy fats.

It's about eating the PROPER number of calories for your stats - you don't want to over eat, but you sure don't want to under eat either. You might lose some weight, but it's not sustainable, and it really sucks to eat so little when you could be eating more and still be successful. Plus you can kiss lean muscle goodbye along with any fat that comes off with a super low cal diet, and you end up with a slimmer, but still squishy version of your former self rather than a fit, lean, healthy strong version.

Eat your calories, find healthy foods that you like and eat them along side your pizza rolls and diet Coke. Or eat fewer pizza rolls and more healthy stuff - find the balance. Lose it and keep it off this time around, and still enjoy life and the foods you love!

Sage812

Where's the protein its all carbs?

here's what I typically eat: (1600 calories): about 130g protein, 57g fat, 170 g carb macros 40/30/30

Breakfast: peanut butter oatmeal, 5 egg white omelet, 1 cup almond breeze vanilla iced coffee
Lunch: salad with 6 oz chicken, nuts, feta cheese, 1 tbsp. ranch dressing and 1 piece of fruit
Dinner: 3/4 cup rice, 6 oz chicken and 2 cups of veggies
Snack: 200 calories whatever I want (usually icecream or popcorn)

I've tried eating like that but I can't do it. I get sick after eating that for awhile. Plus I can't stick to it.

I like my pasta, my beer, cheese.

I lost about 47 pounds a few summers ago eating and maintaining a 900 calorie a day diet and doing heavy daily cardio. But I've gained about 20 of it back since then.

Eating nothing but fruits, veggies and chicken all day every day is not a realistic thing for me. It's just not and it never will. I'm too accustomed to processed foods.

Yes, I eat some, fruit, veggies and chicken, but that's not all I eat...I would struggle with that too. And anyways I could mix up the chicken with other types of meat but its the most convenient at the moment and it tastes good so it works.

Well everyone has different tastes that's for sure. That's what works for me. However I can assure you everything I eat regularly is something I find absolutely delicious. Plain and simple if something tastes awful I won't eat it. I absolutely love my peanut butter oatmeal I have that down to a science. The egg white omelet is good too. I don't have anything against egg yolks I just want to meet my protein goals without going overboard in calories. The iced coffee is delicious I recommend it. My salad is far from boring. Chicken, nuts, feta cheese and some dressing tossed together is yummy. I like fruit. And as for dinner chicken, veggies and rice is pretty basic, but it doesn't have to be rice. It could be pasta and chicken, some type of sandwich whatever. As long as I have a protein, carb and veggie together I will meet my macro goals. And then I have a treat of whatever I want in a moderate portion...I don't feel deprived.

I guess you have to find what works for you but if you eat basically nothing but pasta, cheese and beer...well anybody could tell you that isn't balanced and I think you know that too. But yes weight loss comes down to calories in, calories out so you would lose weight if you were low enough in calories. To me fat loss is more important than weight loss per say so I try not to cut my calories too much and strive to meet my macros so I retain muscle while losing fat.

skruttan44

there is one issue I have seen over and over when people wonder about not losing weight, and no one has mentioned this after viewing their diaries, so I would love to hear others insight in this.

Macros are always mentioned, and calories highly rated. However, when viewing these peoples diaries, they are always consuming too much fat (and often sodium and/or carbs) even if they stick to the correct (supposedly) number of calories.
If one consumes too much fat on a consistent basis, wouldn't that perhaps stop weight loss even if calories are not over consumed?

I have only seen mentioning of that too high sodium levels might make them retain water weight, never anyone mentioning the too high fat consumption? It must have some affect?

FunkyTobias

If one consumes too much fat on a consistent basis, wouldn't that perhaps stop weight loss even if calories are not over consumed?

No.

skruttan44

thank you, I had been wondering about that for some time

lemurcat12

Eating nothing but fruits, veggies and chicken all day every day is not a realistic thing for me. It's just not and it never will. I'm too accustomed to processed foods.

IMO, eat what makes you happy; it's none of my business, but since you asked here...

I don't think the issue is "eating nothing but." It's eating more nutrient dense foods along with the stuff you feel like you can't give up. And you certainly don't have to eat only chicken. I eat lots of kinds of meat--plenty of meat is pretty low calorie for how filling it is. Maybe not so much so as chicken, but enough so that it easily fit into my calorie limit even when I was doing 1250 regularly.

You can add veggies and even fruit and keep most of what you are currently eating. Veggies in particular have few calories. If you are interested, just add them in and maybe change the portions of the other stuff more. Same with fruit, except it does have more calories (although some fruit is pretty low calorie).

lemurcat12

The only deal with not eating "too much" fat, whatever that is to you, is that it has more calories per gram. But if you stay within your calorie limit, no reason to eat less fat. A lot of people (including me) find that having a decent amount of fat (I aim for 30%) tends to make them feel more full, so actually makes it easier to stay within calorie limits. Also, there are benefits to having a particular amount of protein and many active people especially feel better with more carbs, so you have to figure out what balance works for you.

skruttan44

The only deal with not eating "too much" fat, whatever that is to you, is that it has more calories per gram. But if you stay within your calorie limit, no reason to eat less fat. A lot of people (including me) find that having a decent amount of fat (I aim for 30%) tends to make them feel more full, so actually makes it easier to stay within calorie limits. Also, there are benefits to having a particular amount of protein and many active people especially feel better with more carbs, so you have to figure out what balance works for you.

When I mentioned "fat", I meant the recommended amount recommended on MFP.

chunt87

As long as im taking in less calories than I'm burning per day I'll lose weight right?

My daily diet looks something like this:

Breatkfast = cinnamon oatmeal + coke zero (no calories)

lunch = salad or sometimes ill get a turkey and cheese sandwhich with some chips and a water

dinner = like 10 pizza rolls and a coke

With all of this combined I still have about 20 calories left over. Mind you, this is with "Lightly Active" highlighted as well, and I work in a fast paced retail envrionment getting cardio so i don't need to go to the gym really. And I don't always eat like that either, my breakfast is always oatmeal and water or some 0 calorie drink. Lunch is often healthy too, usually a salad or something nutritious, but my dinner is always something that satisfies any cravings i might have which helps me stay on track.

Thoughts?

I would suggest changing up the kinds of foods you eat
like instead of the cinnamon oatmeal, try some nonfat greek yogurt and mix in a tbsp of honey and maybe some sliced almonds

Lunch looks good but you could try maybe eating one you make from home and weigh your ingredients to get accurate nutrition facts, salads and sandwiches can be a slippery slope. That sandwich you get from a deli or resturant can easily pack 600-1000 calories, same thing with some salads.

Dinner, 10 pizza rolls is about 350 calories, you could replace that with something like a chicken breast and some green veggies, or some tasty homemade tacos

I know you dont like the m word from a previous post, but its important to make sure you get enough quality nutrients to fuel your body and activities.It could also help starve off those late day cravings you mentioned.

To help figure out where your calories should be you could try a fitbit or a jawbone up or something like that to see how lightly active you are because the opposite side of the spectrum could be true too where you could be eating far too little. Please make sure you are sleeping enough too.

You also mentioned that you eat many processed foods, like any change it is going to be hard because nothing that is easy is ever worth it

Iwishyouwell

Sorry but I gotta eat more manly-er foods than that. Hence pastas, cheeses meats etc.

Well enjoy that manly-er heart attack.

hearthwood

Yes you will lose weight, but keep in mind that 1 pound is 3500 calories, and sometimes it takes a while to get there. Depending how you set up MFP they have calculated your calorie consumption to lose 1 to 2 pounds a week.

I am not to certain if the 10 pizza rolls are helping, but if you stay within your calorie goal the weight should still come off.

yungibear

I like my pasta, my beer, cheese.

Me too, which is why I still eat them, and I still lose weight. You don't have to eat nothing but fruits & veggies, in fact I'd never survive on that. Like you, just eating a salad leaves me hungry in a short amount of time - unless it's a salad topped with meat and some good healthy fats.

Don't get bent when someone points out where you can improve - is that not why you're here asking questions? If you don't know what a macro is (I didn't either a couple of years ago), ask, or open a new tab on your browser and Google it! Learn new stuff - it's awesome!

As for your former weight loss success on 900 calories a day - duuuuude! You're a dude - you NEED more than 900 calories a day. I'm a 46 year old chick, and I lose eating 1800-2000+ cals a day! And like I said, I still eat pasta, beer and cheese, along with burgers, pizza, ice cream, candy bars, etc - they fit into my calories (and my macros! ). I don't eat only those things, but alongside healthier choices, like lean meats, veggies, fruits, nuts and healthy fats.

It's about eating the PROPER number of calories for your stats - you don't want to over eat, but you sure don't want to under eat either. You might lose some weight, but it's not sustainable, and it really sucks to eat so little when you could be eating more and still be successful. Plus you can kiss lean muscle goodbye along with any fat that comes off with a super low cal diet, and you end up with a slimmer, but still squishy version of your former self rather than a fit, lean, healthy strong version.

Eat your calories, find healthy foods that you like and eat them along side your pizza rolls and diet Coke. Or eat fewer pizza rolls and more healthy stuff - find the balance. Lose it and keep it off this time around, and still enjoy life and the foods you love!

+1! It would be wise to that this person's advice, OP! Like he said, we're not here to make fun of you or criticize you. We have no motive to bring you down. The MFP community is here to help you with any questions you have, whether it's something you want to hear or not.

lisaabenjamin

Reevaluate your goals. Eating like that might allow you to n lose weight but that doesn't make it a good idea. You have no fruits, no vegetables and you obviously don't put thought into macronutrients. 10 pizza rolls and coke is not a dinner. You are not 5 years old and it's time to start eating like an adult.

The OP took offense to this, and I can kinda see why. Maybe there was a "nicer" way of getting the point across....but....actually I agree. The truth can hurt and sometimes you gotta take a little tough love!

At 30 years old you are way into adulthood (like it or not) and as an adult, who is on MFP because he wants to lose weight and become healthier, can't you see that drinking coke for breakfast and pizza rolls for dinner is not very healthy? If you want to lose weight, then yes, sure, as long as you're eating at a calorie deficit, you will lose weight no matter what you eat. But will you be healthy? Nuh-uh.

And saying you're just "too used" to processed foods to make a change, well sorry, that's just an excuse. If you're not prepared to make a change, then you're not prepared to change. That said, don't try to change too much at once because that will be unsustainable. Make small changes to your lifestyle gradually. As someone said, instead of eating 10 pizza rolls, why not have 2 or 3 and replace the rest with vegetables? Snack on fruit instead of chips, or choose lower calorie chips. make your own pasta salads that have less creamy/mayonnaisey dressing and more protein like tuna or chicken.

No-one's saying you gotta eat salad all the time, but to be *healthy* you do need to make some adult decisions and work out what is good for your body. I suggest doing some reading up on the subject of nutrition - perhaps some nice person will post the sexypants link to help this guy out. I really sympathise with you because it's hard when you're starting out and you don't really know what you're doing, but (for the most part) the people in these forums are here to help and encourage.

Good luck!

rsclause

I had to quit reading. I am sorry but you are eating like crap. I am not trying to be mean either. We all know that if you eat at a deficit mathmaticly you should lose weight. The make up of the foods you do eat not only make progress harder but lack common sense nutrition. Do what you want but I recommend trying to strike a balence of nutrition and exercise. I was eating "decent" food prior to my weight loss journey. Now I eat some really good nutritional foods and feel great. Do me a favor and replace just one bad meal a good nutritional meal. I am a breakfast guy, switch to oatmeal and some fruit and nuts. Give it a month and see what happens. Than pick another meal. start small and build. Best of luck to you.