Input on my food diary, please? :)

rachelleh09

Hi! i've been using fitnesspal for a little while now. I was just wondering if anyone would mind taking a look at my food/exercise diary and giving me some feedback/criticism/suggestions. it would be greatly appreciated and feel free to add me as a friend. im looking for my friends on here, it helps keep me motivated to see other peoples progress and know others are seeing mine. thanks

chelsie5791

Your diet is awesome. I wish i had the will power to have that kind of diet.

Rae6503

I eat a lot and like to suggest to others to do the same. I don't know that 1200 calories is a good goal for you. And you should definitely never NET below that (I saw a day that was 800). If you can lose weight while eating more, why not do it? You'll be happier, healthier, and more likely to stick with it. What is your weekly goal set to? I'd make sure it is a pound a week not 2. I'd also recommend eating back all your calories. I'd also suggest upping your protein levels. I've changed my ratios to 40% carbs, 30% protein and 30% fat.

But I am not an expert, this is just what has worked for me.

rachelleh09

thanks. why don't you think that 1200 is a good goal? what do you think would be a better goal? I do have it set to 2 pounds a week, so that would be why it is at 1200 a day. thanks so much for the feedback rachel6503 ill take it all into consideration

stormieweather

Your choices look good. I have one suggestion and one observation.

I suggest that you increase your protein percentage to at least 30% and decrease your carbs to 40%. You can do this in Goals > Change Goals > Manual. I've had much better luck with my protein high and my carbs a little lower. I simply don't lose when my carbs are too high.

The observation is that there is at least one (BIG) error that I saw in your database selections.

La Soyarie - Tofu Burger Traditional, 1 burger 75 g 150 5 9 112 15 6

This says that this item has 112g of protein and 150 calories. That cannot be possible as each gram of protein and carbs has 4 calories (fat has 9). So 112 grams of protein has to be 448 calories at a minimum (just the protein, never mind the carbs and fat in that item). So keep in mind that anyone can enter any food item and get it all wrong. So double check your food entries against the packaging until you have a solid base of accurate favorites built up. A few errors like this one can throw all your hard work out of the window.

Good luck, and keep up the good work!

rachelleh09

I did realize that must have been off. i have been paying more so attention to calories than i have with carbs and protein. sounds like it makes quite the difference? im going to take that into consideration and change my percentages ithink then

greatdragon

Your diet is amazing. much better then mine

Rae6503

thanks. why don't you think that 1200 is a good goal? what do you think would be a better goal? I do have it set to 2 pounds a week, so that would be why it is at 1200 a day. thanks so much for the feedback rachel6503 ill take it all into consideration

Read this.

http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

For those of us without a lot to lose, 2lbs a week isn't very realistic. Some people say it'll lead to "starvation mode" but I think the main reason not to is that it's just too hard. Slow and steady weight loss is best. It's easier, it's healthier, it'll be easier to keep off. 1200 is the absolute minimum a woman should eat. Most of us should probably eat more. Why eat the absolute minimum when you can lose by eating more?

rachelleh09

I changed my goals. I changed the protein and carbs, as suggested by you and another and I changed my cal goal to 1300. I do exercise almost every day and I eat at least 1200, though I know my net should be 1200, I never feel deprived of food.

AI1108

I agree with all the above posters:

1.) Your diet looks great! Keep it up!
2.) Increase in calories is a great idea. You don't look like you have a lot to lose and it would def be easier with a little more energy.
3.) Increase in protein. Maybe even a protein supplement if you need <- Would also be a good increase in calories.

Alsoo...
4.) Looking at your exercise diary... I'd add some strength training in there. The more muscle .. the higher your metabolism.. the faster your weight loss. Plus you'll have that definition & physique when you get to your goal weight, not to mention the added long term health & fitness benefits for when you're older. I saw the best results in my weight loss when I added strength training to my regimen.

Feel free to add me if you'd like support & motivation. Good luck!

rachelleh09

thankyou thankyou I did change my ratios and increase calories a bit tonight after the feedback. unfortunately, im recovering from a herniated disk bulge in my lower back which limits the strength training I can do. I do some handweight exercises for my arms and a few core strengthening exercises and stretches from my chiropractor but I have to be really careful. I have just been able to work up doing cardio and exercise machines within the last two months after being on bedrest. I can only do things that have no impact on my lower back really. I cant run or anything and its killing me, i used to play soccer

bluebird321

my opinions
more protein -- especially in the morning
no sugar in the morning in fact, excise as much sugar as possible. Stay away from sugary starchy fruit.
cut down on the carbs
stay consistent with the leafy greens