Joined January 24, 2012 and need HELP

crikee15

After browsing through your diary, I agree with what was said earlier: you need to up your water intake and lower the amount of sodium you consume. I would also take a look at your macros, because MFP's default for protein is very low. Many people on this site recommend 1g protein per lb of body weight, but that can be a little extreme depending on how much you actually weigh. I would suggest you try to set a higher protein goal and cut down (if not cut out) the amount of processed/fast food because it seems like the majority of your carbs come from there. I also recommend incorporating vegetables and/or fruits into your diet (preferably with each meal); you barely eat any and when you do they're miniscule amounts and covered with sauce. I don't know what your life or schedule is like, but I always find that it's easier to control what I eat and try to get the right nutrients if I plan out my meals ahead of time. Good luck!

nytdreamer80

Thank you for taking the time to read through my diary. I agree, I do need more fruits and veggies. How do I reset the amounts ( protiens, cafbs, ect?). What should they be set at??

adamb83

1) Drink at least 8 servings of water every day ESPECIALLY if you are working out.
2) Watch sodium, fat, and sugar - not just calories.
3) Add 2 days of strength training to your weekly workouts (you HAVE to build lean muscle - lean muscle burns calories more consistently throughout the day, so helps you burn fat quicker while working out and when at rest too)
4) Change up your routine - doing the same thing every day is the worst thing you could do for weight loss. Your body adapts, so even if you're burning the calories, your body no longer feels challenged - it knows what to expect, so it stores up the calories it anticpates needing, to burn at the time of your exercise.. and that's it. Like I said, add two days (apart - like Mondays and Thursdays) of strength training, and try not to do the same cardio every day.

Good Luck!

nytdreamer80

1) Drink at least 8 servings of water every day ESPECIALLY if you are working out.
2) Watch sodium, fat, and sugar - not just calories.
3) Add 2 days of strength training to your weekly workouts (you HAVE to build lean muscle - lean muscle burns calories more consistently throughout the day, so helps you burn fat quicker while working out and when at rest too)
4) Change up your routine - doing the same thing every day is the worst thing you could do for weight loss. Your body adapts, so even if you're burning the calories, your body no longer feels challenged - it knows what to expect, so it stores up the calories it anticpates needing, to burn at the time of your exercise.. and that's it. Like I said, add two days (apart - like Mondays and Thursdays) of strength training, and try not to do the same cardio every day.

Good Luck!

Thank you! Do you think something as simple as switching up from the stair stepper to elliptical will work.?? Or get off the cardio machines al together for a bit ?

cmacohio1975

I peeked at your food diary- you seem to be way over on your sugar and sodium every day, even though your calorie intake is on target. Good luck- 30 lbs is quite an achievement. I joined Jan 21st and have only lost 5 lbs so far... 40 more to go lol.

crikee15

Thank you for taking the time to read through my diary. I agree, I do need more fruits and veggies. How do I reset the amounts ( protiens, cafbs, ect?). What should they be set at??

Under "My Home" there's a tab for "Goals", click it and change your goals, you can reset your macros but also other nutrients to reflect what you want to accomplish. I would put your protein at the very least at 25%-30%, but I think the MFP default is like 15%? I can't remember what the original settings are, but you can always increase it a little and when you feel comfortable with it increase it some more.

adamb83

Thank you! Do you think something as simple as switching up from the stair stepper to elliptical will work.?? Or get off the cardio machines al together for a bit ?

---Yes, switching up machines is a good start. You can also do completely different workouts on the same machine, if necessary.

For exmaple: On the treadmill, one day could be a 30-minute jog at a low incline, and another day you could do the same 30 minutes, but slow down the speed and boost the incline up to 10 or 12. This way, you're doing cardio but you're also working different muscles - one day you're more focused on aerobic/endurance training, the next you're focused on muscle toning (legs).

I also suggest speed intervals for blasting calories and changing things up - one minute run, one minute walk, one minute run, one minute walk, for about 20-30 minutes. Run as fast as you can, then walk at a steady pace. It's insanely effective.