need LOTS of help and input.... please

mbvenske

I'm stuck and trying to figure out what is going on. Everywhere you look it says that you need to eat all your calories. I'm wondering if you would all help me with this.

Would you mind going on your nutrition report for 30 days and see how many times you were above/below/close to your calories MFP says you should have. Also if you eat back any or all of your exercise calories. So mine would look like this.

MFP says I get 1780 cals. In the last 30 days I've fallen below that mark about 25 days after eating back 1/2 my cals. So on most days I am eating about 300 cals less than MFP says that I am supposed to. I am thinking about zig zagging to see if that helps me. I gained 3 lbs this week and it is driving me nuts!!!

Thanks for any help you all can give me. Have a great day!

hollyb9871

It would help if you would make your diary public so people could see what you are eating and how much exercise you are getting. Then people could give you more effective advice.

MinnieInMaine

It also helps to know what you've set your weightloss per week goal at...

My goal is set at 1.5 pounds per week so I get 1280 per day, then I exercise and burn usually around 400 so in the end, I actually get about 1700.
Some days I go over a little, some days I go under a little but I try never to go under 1200 net for the day. One day per week I'll go over by at least 500 calories. Not necessarily on purpose but there's always one day on the weekends where I'm out and about and can't always control or plan. So that's my cheat day and it actually does seem to help "reset" my metabolism as the theory goes.

Looking at my 30 day report for Net Calories, I usually hover around 1400 on a typical day.

mbvenske

Okay, I made my diary public. Thanks.

Katrob9

My net is normally between 800-1200. I know that is bad though! I think it is probably water weight from sodium. Don't be disheartened!

PJS323

I have a huge problem with the idea of eating back exercise calories. I know there are a lot of members on here that do, and if that works for them-great. I eat between 1250-1450 calories a day. I usually burn between 800-1800 calories a day. I don't eat back any of my exercise calories. Within 6 weeks I've lost over 22lbs, and this is after already losing 51 before. Yesterday I spoke to my trainer, and he said that you have to do what you feel works for you. He disagrees with the belief that 3500 burned equals a pound. I've been averaging 3.4lbs a week, but I work my *kitten* off. I eat very clean, and workout 6 days a week.

If you would like any advice, or ideas, feel free to add me as a friend, or ask. I like to be positive & supportive of myself & others. Good luck!!

mbvenske

... I eat between 1250-1450 calories a day. I usually burn between 800-1800 calories a day. I don't eat back any of my exercise calories. ...

So there are some days that you are burning more cals than you are eating? BTW Congrats on the loss!!

hollyb9871

Okay I looked over your diary and noticed a few things. You're meals aren't very well balanced, there are few veggies, lots of peanut butter and tuna. Also I can't tell if you are drinking water as it isn't logged on some days. Sodium levels are very high and several of your entries aren't accurate in the nutrition area, lots of items like tuna don't have a sodium number listed in your entry (faulty info in the system?). Lots of sodium causes a lot of problems with water retention. When in doubt most foods have a fair amount of sodium so if you're entry says zero I'd suspect that's a typo in the system. Try to balance out your meals and snacks with more fruits and veggies and lean protein, less processed foods.

Depending on how much you have to lose will also determine whether or not to eat back your exercise calories. If you have 25 pounds or less to lose it is recommended to eat them back. I started out at the end of Jan. needing to lose 20 lbs. and am now 4 lbs. from goal and if I don't eat back my calories I won't lose. I am set at a loss of 1/2 lb. a week but typically lose 1 lb. a week due to exercise.

I hope that helps good luck to you!

unhinge

I agree with the sodium comments. I started tracking my sodium and I have been astonished at the levels in some foods! I do eat my exercise calories back but only about 1/2 of them. I get WAY too hungry if I don't and that leads me to disaster! If my sodium count sky rockets I drink gallons of water!!!! I try to stay close to my cal intake on days when I do not get exercise (I don't count any exercise that does not get my HR up for an extended period) and eat healthy food, even snacks, when I exercise (NO junk). As far as zig zagging - I do this but stay well within the cal count MFP gives me.... on low days I might not eat any of my exercise cals. back and on medium days I eat 1/2 back and on high days I will try to get closer to my net. Hope this makes sense.

mbvenske

It does, thanks everyone.