Can someone look at my diary plz?

pickulz76

Hi...Since im relatively new to this...can someone plz look at my diary and see if it looks ok?

Also, I am still a little confused about net calories...what number should they be at? What am I aiming for over there?

For excercise..I have a HRM so I am pretty accurate there. And I do a mixture of strength training/Cardio etc.

Thanks!

McKayMachina

Hey, there. I just took a look.

Looks like your default net is 1200. Today you logged 418 calories burned through exercise raising your net goal to 1618. So 1618 is the number of calories you should consume for the day. MFP has already built your deficit in for you, so don't try to under-eat to "get an edge". It will stall your metabolism. (I've been eating my exercise calories since January and I feel great and my weight loss is right on track.)

Try to get no fewer than 8 cups of water per day.

Looks like your nutrition levels are good otherwise. Hope that helps get you started.

robin52077

after just a quick glance, I can already see a few things:

protein should be set higher, the defaults are really low, aim for 1 g per lb of goal weight
track fiber instead of sugar. make it to 25g a day and you will ensure that your carbs are of the "good" variety.
and raise your calories. as close to goal as you are, you should only be set at 1 lb per week to start and move it to .5 per week when you get to the last ten pounds. And you should not be set at sedentary. Try at least lightly active, if not active. Mine has to be set at very active to come out right, the estimates here are pretty low.
And invest in a food scale if you don't have one. Weigh all your portions precisely.
Remember it is about 90 nutrition and only 10% exercise at this stage of the game. Eat right, and eat ENOUGH. Too little can be just as bad as too much. You need to NET at the very LEAST 1200 a day and you are falling short. That is the bare MINIMUM to be healthy. You really should eat more than that.
Your NET is on your home page, you should be aiming to get that to your calorie goal for the day (currently 1200 but hopefully soon more)
if you eat 900 then work out for 300, you only have 600 net and need to eat 600 more for a total of 1500, which is 1200 net.
Aim for a net equal to your goal, and aim for your diary to be as close to 0 remaining as possible including eating the added calories from exercise.

mizzsolero

have to say, i want to eat all the food you ate the 6ht, that looked amazing! and i think your doin fine! take your time to adept to the changes in your diet! that way youll less likely fall back onto old habits (my habit is binging rolls of bread!)

velvetkat

I only have a couple things to add. Be careful when picking foods from the database as they arent always correct so dont just pick the one that looks the best for your diary. I noticed that your skim milk has no sodium. Every one I looked at in the database had at least 125mg per serving. This could throw off your sodium count a lot if not careful and if you are not losing weight this may be a contributing factor.

Also its up to you whether you eat your exercise calories or not as see what works for you. Some people do and some people dont. Both sides work for the people that post about it but you have to see what work for you personally.

One last thing: eat your fruit earlier in the day as the natural sugars are high and metabolize better early in the day.


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McKayMachina

Some people will tell you not to track sugar, but I disagree with that.

Here's why: http://www.myfitnesspal.com/blog/McKayMachina/view/you-re-not-fat-because-of-fat-106837

TL;DR: Sugar can convert to fat. There are very strong, undeniable links between sugar consumption and obesity. Most people get enough fiber by eating more veggies anyway.

sineadgrowden

ive just got 1 thing to add when puting coffee/tea add the milk and sugar separate as it says there's no fat sugar ect in your coffee

pickulz76

Thank you sooo very much!!!
I was just adding whatever looked right from the database..never really verified my actual skim milk etc from the onein the database! Big mistake. Will do so now! Good point!
and for tea..will add milk separately...never take sugar in my tea or coffee...so thats not a problem.

I didnt know we could change our protein goals etc...but will look into that.

Thanks for all ur suggestions and help!

AlsDonkBoxSquat

Looks pretty good, just make sure that your getting at least 1200 calories in a day, I noticed that 2 days you fell below. That being said, it looks like you are eating more on days you exercise, so that's good then.