How many calories do you set for in a day?

WalkingGirl1985

I'm having some trouble losing more weight..I'm still hovering between 190-192, and I really really wanna break 190 and get in the 180's and I know what to do..lately, I have been eating poorly and I'm trying my best to stay strict and back on track as well as eat more filling foods/snacks..I do find myself hungry a lot more these days. I'm thinking about changing my caloric goals..keep carbs between 150-200, up my protein and watch my sodium..any advice how I should do this?

melodyg

You can change your goals by going to goals and manually changing the ratio of carbs/protein/etc. You can also change the nutrients you track under "food". I know that I keep an eye on sodium, and also upped my protein to 25% (though I rarely reach that) and decreased carbs to 45%. I'd keep an eye on fiber too, since it is more filling. MFP has low recommendations... the USDA recommendation is between 25-35 grams of fiber/day.

WalkingGirl1985

I do like how MFP has me at 1450..that's perfect. I've had 1200 calorie days and I'm still way to hungry to stop at that. lol

Rynatat

I know this has been said a lot in the past by many people, but exercise. I LOVE food, so although I'm set at 1200 cals, I exercise so I can eat more. Once I bumped up my exercise for a couple months, I started noticing the loss. I knew it wouldn't be fast, I didn't want it to be; I wanted to burn the fat off slowly so it will be easier for me to keep it off long term. I don't worry too much about going over on protein or fiber, but I do try my best to limit sodium (avoid processed foods if possible & I don't ever add salt to my foods), I track high fat and high sugar foods, and have noticed in the last year that I am more likely to choose a whole fresh apple over a cup of apple sauce! It's taken a year to adjust, and to lose 20 lbs, but it's been worth it when I realize I can keep this up 4-Life!

PS - I fall off the "ideal eating wagon" a lot. I enjoy good food too much! But I have a small digital scale so I can weigh out ALL my foods and log as accurately as possible: but the biggest thing is the exercise. I've only lost 20 lbs in 1 year, but everyone I know (including my BIL who is an ex-body builder/PFT & owns his own health food store) says I look like I've lost A LOT more than just 20 lbs (they're venturing 35-40lbs!).

So... the moral of the story: if you do this the tortoise way, you will see long term results although it may take some time but you can stick to it and maintain; if you do this the hare way, you may be one of the lucky ones to see results very soon, but they will fall apart the moment you go back to your old you (it is near impossible to stay good forever if you didn't start out that way!):flowerforyou:

carl1738

Cut back on breads, pasta, high carb veggies like corn and potatoes, and rice. Try to eat a bit more of protein rich foods like tuna, chicken, etc. An egg white omelette is great with a bit of chicken and cheese tossed in. Very filling and no carbs! Protein shakes are another option, low calorie and low carb. Have you thought of trying strength training to help get over your plateau? Adding muscle boosts the metabolism and makes weight loss a lot easier. As far as sodium goes, read labels and try to choose lower sodium versions whenever possible and keep drinking lots of water.

WalkingGirl1985

I've already cut back on pasta..maybe once a week? Bread well..I only have 2 slices per day for PB&J sandwiches and of course, I'll add carrots to it. Pretty good! Protein..I'm working on, and have been getting better. :happy:

LotusF1ower

I'm having some trouble losing more weight..I'm still hovering between 190-192, and I really really wanna break 190 and get in the 180's and I know what to do..lately, I have been eating poorly and I'm trying my best to stay strict and back on track as well as eat more filling foods/snacks..I do find myself hungry a lot more these days. I'm thinking about changing my caloric goals..keep carbs between 150-200, up my protein and watch my sodium..any advice how I should do this?

Actually, if you re-read your own posting very carefully here, you have hit the nail on the head with why you are finding it so difficult.

You say you have been eating poorly and you have been eating more filling foods/snacks......

Make sure you eat protein at every meal as it is very filling, leave out snacks. If you eat foods that a protein and fibre filled and are nutritious, you will not need any snacks.

Watch you are not a protein type body, if you are, the more carbs you eat, the more you will crave. The more protein you eat, the less carbs you will want, it takes a few days, but eventually it all evens out and gets balanced.

Never skip any meal, if you do, you will get ravenous and may then grab a quick snack.

You can breeze this, you will get there xxx

sara_xo

I ususally aim to finish what ever my trainer makes my meal plan for that month.. Normally it can range from 1200 - 1800 depending on what he thinks I need to work on. But my Fiber is normally above 30g's per day so that I know I'm Eating things that are more dense.

Rynatat

I've already cut back on pasta..maybe once a week? Bread well..I only have 2 slices per day for PB&J sandwiches and of course, I'll add carrots to it. Pretty good! Protein..I'm working on, and have been getting better. :happy:

PB&J is hi-calorie hi-sugar, hi-fat; if it's on white bread it's even worse. Lotus said something you may want to really monitor: are you a Protein Profile? I am, and when I eat more protein, I cut back on carbs & don't crave them much. I also up my fibre intake: if you have problems just by eating foods, add something like Gaia ground Chia seeds - they add flavour to yogurt - plain non-fat - and salads - instead of croutons or other hi-carb choices.
Carl mentioned strength training: YES! I actually had one of the Linemen I work with today ask if I've been lifting:happy: I asked if he wanted to arm-wrestle and he declined . But seriously, strength training has been a life-saver to an xtent. When you build muscle, your body needs to "feed" it, although it wants to "feed" it protein and healthy veggies & fruits over fats, carbs and general junk food.

Remember: it takes up to 30 days to reprogram your pre-set body-blue print. Try it for a month & if it doesn't work, then you haven't lost anything, go back to the way you were before :flowerforyou: