Help needed

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mandykasase
mandykasase Posts: 110
in Health and Weight Loss
In November 2010, i decided i needed to do something about my increasing weight gain as i reached 200 pounds. I joined the gym and got a workout plan drawn up. By christmas, i had lost 13pounds and dropped 2 dress sizes. i have my fitness plan changed every 4 weeks but in the last 4 weeks i havent's lost any weight. A friend recomeded MFP site after i asked her about what i might do to get things moving again. i excercise regularly and my net calories are 1500. does anyone have any suggestions on what i might be doing wrong or what i need to do. I think my problem is food, so does anyone know what i should be eating and how much. This might sound silly but when i know not only what i need to eat but how much it will be easier as i won't be guesing what an ideal portion should be. i'm thinking of drawing up a food schedule to follow so i don't pick, but i don't know what it should contain.
Please help.

Replies

  • AggieCass09
    AggieCass09 Posts: 1,867 Member
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    If you make your diary public, we can take a peek and offer suggestions :-)

    Generally, I suggest avoid anything that is processed (fast food, packaged stuff, anything in a bag/box, etc) and eating lots of natural fruits and veggies. Make sure you are drinking lots of water also.

    Starting the day with a high protein meal always keeps me full and helps me avoid eating crap later. Planning all of your meals before you eat them is a life saver!

    Good luck!
  • anorton45
    anorton45 Posts: 62
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    Have you logged in your information and set a goal? MFP will give you a daily calorie goal based on your current info. It won't break it down in to portion size or quantity of meals, but I find having a daily goal gives me a starting point. I'm currently trying to do 3-4 400 calorie meals and a couple of lighter snacks, depending on the exercise and calories burned for the day. On light days I adjust accordingly.

    and if your net calories are 1500 after your exercising, it's possible you're not getting enough to eat and that's slowed you down to a crawl. Gotta eat those calories burned during exercise to keep you closer to your goal.

    Example. Eat 1500
    Burn 800
    Net = 700....

    should eat around 2200 give or take.

    If you're eating your exercise calories, you might need to adjust your goals with your current info and decrease just a smidge of what your eating?
  • NoAdditives
    NoAdditives Posts: 4,251 Member
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    As far as what foods goes, you should be eating lots of fresh fruits and vegetables, whole grains, lean meats and low fat dairy. Make sure to get at least 8 glasses of water per day, a couple more when you exercise. (I get 24oz while I'm at the gym.) Avoid all processed foods and refined sugar. When I cut out refined sugar I dropped almost 4 pounds in one week!
  • reikichris
    reikichris Posts: 85
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    Here are a few things that have worked for me.

    • I plan my meals using the food diary a week in advance and stick to it. It helps me stick to my diet and gives me more variety in my meals as I am never rushed to figure out what to eat.

    • I measure out the food I eat to make sure I am getting proper portions.

    • I make sure to include raw fruits and vegetables in my daily snacks, as well as in my meals.

    • I avoid processed foods (for the most part) and make homemade whenever possible.

    • I drink on average 10 cups of water per day.

    I hope this helps you!

    I know how frustrating it is to plateau, but keep at it!

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