My diary is public, would love any suggestions.

proverbs31chick

I posted a topic today regarding the scale, it said I gained 2lbs. So any suggestions would be greatly appreciated. This past Saturday I did not record anyting. Please don't judge :laugh:

ashley0616

From a quick perusal, it looks to me like you could adjust your protein and carb intake. Try for a week or two to get 110 or so grams of protein and try to stay under 150 net carbs. (Subtract fiber from carbs to get your net - I would replace your sugar with fiber on your diary as MFPs sugar intake is silly low.) Make sure you watch your sodium intake, that can add water weight which sticks around for a while. Are you getting at least 64oz of water? If so, I would up that as well. Aim for your body weight minus 100 in ounces to flush out the sodium. I have also noticed that starting the day with protein - even adding yogurt or flaxseed meal or an egg to breakfast - helps tremendously with weight loss.

What do you have your loss settings to? 1lb a week, 2? You may want to look at it and adjust your caloric intake. It could be that you need more or less calories a day to shock your body into something. And finally, what does your workout schedule look like? Are you getting it in 5-6 days a week? Are you varying your routine? This will also help.

HTH!

melsinct

It looks like you are awfully high in sugars almost every day (I only went back a week). I am not well learned on the affects of too much sugar to know if that has anything to do with your gain. Maybe someone else could chime in?

themetra

I just glanced at your diary about a week back - sugar and sodium... lots of water to flush the sodium (I personally drink at least 3 litres a day) and look for low sugar options... I stopped eating bananas all together when I saw how high the carbs and sugar are. I don't eat yogurt just because I don't like the taste, but from what I could see, that looked pretty high in sugar also.

I also tend to eat kind of low carb. I try to keep my net carbs under 50g (carbs-fiber=net carbs)

Those are my sugestions :flowerforyou:

♥_Ellybean_♥

I only looked at a few days (back to last Wed).. but your carbs seem fine, your staying right around 115-130 carbs, and less Net Carbs... but MFP has a VERY low setting for Protein, and I noticed your just making your protein goals.. Try to go ABOVE and BEYOND MFP's suggested protein... also try and incorporate Protein in every meal... I think one morning you had just an apple.. which is a fast carb and spikes your blood sugar way up there... add some protein in there and it will slow that sugar down... and keep you feel longer as well... FIber is also essential in weight loss, and I don't see that your tracking it, but try and make sure your at least getting 28g of fiber a day ... that is the daily recommended limit of Fiber..

proverbs31chick

From a quick perusal, it looks to me like you could adjust your protein and carb intake. Try for a week or two to get 110 or so grams of protein and try to stay under 150 net carbs. (Subtract fiber from carbs to get your net - I would replace your sugar with fiber on your diary as MFPs sugar intake is silly low.) Make sure you watch your sodium intake, that can add water weight which sticks around for a while. Are you getting at least 64oz of water? If so, I would up that as well. Aim for your body weight minus 100 in ounces to flush out the sodium. I have also noticed that starting the day with protein - even adding yogurt or flaxseed meal or an egg to breakfast - helps tremendously with weight loss.

What do you have your loss settings to? 1lb a week, 2? You may want to look at it and adjust your caloric intake. It could be that you need more or less calories a day to shock your body into something. And finally, what does your workout schedule look like? Are you getting it in 5-6 days a week? Are you varying your routine? This will also help.

HTH!

Great thanks sooo much, how do I change my sodium and carb intake?

ashley0616

From a quick perusal, it looks to me like you could adjust your protein and carb intake. Try for a week or two to get 110 or so grams of protein and try to stay under 150 net carbs. (Subtract fiber from carbs to get your net - I would replace your sugar with fiber on your diary as MFPs sugar intake is silly low.) Make sure you watch your sodium intake, that can add water weight which sticks around for a while. Are you getting at least 64oz of water? If so, I would up that as well. Aim for your body weight minus 100 in ounces to flush out the sodium. I have also noticed that starting the day with protein - even adding yogurt or flaxseed meal or an egg to breakfast - helps tremendously with weight loss.

What do you have your loss settings to? 1lb a week, 2? You may want to look at it and adjust your caloric intake. It could be that you need more or less calories a day to shock your body into something. And finally, what does your workout schedule look like? Are you getting it in 5-6 days a week? Are you varying your routine? This will also help.

HTH!

Great thanks sooo much, how do I change my sodium and carb intake?

Sodium you can get under control by doing less fast food, less processed food and more fresh and home made foods. You can also switch to sea salt which you can use less of than regular table salt because it has a stronger flavor. You can also experiment with other herbs and flavorings to substitute salt when you are cooking at home. More water will also help counteract sodium intake. If it's hard for you to cook at home, search labels for "no salt added" or "low sodium" so you can keep track. Also beware of "diet" food - they are usually packed with sugar and salt to make up for lack of fat/taste. That goes back to just staying away from processed foods in general.

Carbs: You can do a few things. You can either cut back on high carb foods in general (bananas, breads, etc) or you can choose carby foods that are high in fiber. Apples, berries, vegetables especially green leafy ones, whole grains (look for no more than 3g sugar and at least 4g fiber per slice of bread), oatmeals, etc. Don't eat yogurt with fruit already mixed in. Try plain, nonfat yogurt (greek or not, greek has more protein and is thicker, not everyone likes it) and add your own toppings like berries and nuts and a little honey for sweetness. Mix good carbs like those listed above with a good protein (cheese, nuts, boiled egg, peanut butter, etc) for snacks and those will keep you full longer and you can do them for under 200 calories a snack. Just be sure to read labels and portion things out the way they are supposed to be portioned. I didn't know that a serving of whole wheat Ritz crackers was 5, for example, and used to eat more than that at a time.

If you need any more advise, or want to talk nutrition, I know a thing or two and would be more than happy. You can send me a message or friend me! We can always use more friends and more support!