How much should I eat?

diesel85

Hey everybody. I'm relatively new to MFP, I love this site!

I'm concerned that I'm not eating enough. I don't want my body to go into "starvation mode." So my question to you all is How much do should I eat for Optimal Weight loss? I made my food journal public so everybody can check it out. I've scoured the intenet but can't seem to get a straightforward answer, so I'm asking the experts here . Also, if anybody has any comments on my food intake like too much sodium, cholesterol, etc. It would be greatly appreciated. I know absolutely nothing about Nutrition I've been doing great on portioning my food and eating healthier than my norm. I have the motivation and tools to do this, I just dont want my lack of Nutrition knowledge to hold me back.

Thank YOU!
-Derek-

bsexton3

I would cut out most the Weight Watchers things. They look like they have a lot of sodium in them.

Also, I learned from this site it is not just losing weight, it is about changing my lifestyle. With that said, is this going to be your diet for the rest of your life? If not, you might lose weight, but when you get back to your "normal" diet, you will gain the weight back. That is what I did when I did South Beach several years ago.

For the past three months, I made my breakfast a serving of hot cereal (a variety of Bob's Red Mill)--steel cut oats, oatmeal, 5 grain, etc, or two eggs with turkey ham or bacon, and maybe a couple pancakes.
Lunch is often a cup of yogurt, fruit, muesli.
Dinner is salad, meat, veggies, and a bit of bread or rice.
Then, throughout the day, I eat fruit and veggies.

When thinking about eating something, look at the database in the food section. You can type in a food and check amount. This will give you an idea of what is a good portion size.

tjradd73

k...first and foremost...make sure that you have your settings right on your goals! make sure your activity levels are right and your goal weightloss per week are right so it gives you the appropriate amount of calories to eat. For example, i put that i want to lose 2lbs per week, i have a moderate active lifestyle and I said I wasn't going to work out at all...it told me i could lose 1.7lbs per week by staying under 1200calories per day. Make sure yours are all right!

once you do that...i would recommend eating as close to your calorie goal without going over as you can (exercise calories not included). if you workout...I would either eat none or no more than half of those calories on top of your normal goal.

and yes prepackaged food isn't the greatest choice but if its all you can get or have time for...stick with it! Definately make sure you are getting enough water though to flush out any extra sodium that you get from it! water suggestion...half your body weight in ounces. if you weigh 100lbs drink 50oz, 200lbs drink 100oz!! you get it

good luck

chrisdavey

How much do you currently weigh? Your base setting is at 2130 (is that aiming for 1lb per week loss or what?)

Good advice above. Sticking to non-processed foods is best. Don't forget your vegetables!

Try and get protein in every meal.

Stick to low gi carbs (oats, brown rice etc not sugary foods)

Try and hit your fibre targets.

(BTW the %'s for fat, protein and carbs are off by default IMO for people working out. I up the protein and reduce the carbs.)

4lafz

Just glanced at a few days. You should eat what you set your goals at - and I don't think you are. Eating exercise calories is controversial on MFP. Some say you must - some say they never do. Personally, I eat some of them when I am really hungry - but always have a few hundred left. I agree with those that say to eat real food - perimeter of the grocery store but I am not a "clean" eater and understand that time and other factors come into play - so I am not opposed to them as long as you are eating real fruits, veggies, protein and fiber also. Watch your sodium - it has reduced my loss many a week! Good luck!