Please Look At mY Food Journal And Tell me Whats Wrong

deevatude

why am i stuck at 180? its been 4 weeks and im not losing

susannamarie

Your food diary is not public.

mallory3411

You have to open your food diary for helpful suggestions...

Without looking at it all I can suggest is:

- Are you measuring all your food (kitchen scale, measuring cups, measuring spoons) Often we "think" a portion (or a cup, tbsp etc) are a certain size but when measured they aren't.

- Are you tracking your sodium? Drinking your water?

- How many calories are you eating? Too little and you can gain, too much and you can gain.

deevatude

i made it public

marci423

I can't see it.........

Mdin1029

still not public

MuffyTopps

i made it public

It isn't showing up - did you maybe make it "friends only?"

Jorra

http://www.myfitnesspal.com/account/diary_settings

Scroll to the bottom, click public, then click save.

deevatude

i made it public to everyone

beccci91

what is your BMR?

From the looks of it you are eating wayyyyyyyy too much!

mallory3411

I would start tracking your sodium. You eat a lot of processed foods which can make you retain water.

You don't eat a lot of fresh foods. Where's the veggies and fruits? You eat cookies and cheetos with breakfast, a can of tuna for lunch and sometimes broccoli for dinner. I would add more fresh foods and much less processed foods.

When you add in things into your tracker make sure you are measuring the foods, weighing them if needed and using the nutrional information on the packages you have.


Try making meal plans and making full meals with all food groups. Fruits, veggies, lean meats and grains.

mauibound2

From what i can see i would replace french fries and onion rings with baked potato using spray butter and lite sour cream. i would replace cheetos with pretzels or fruit or triscuits. Looks like just too many calories from not so good choices. You really have to make a lifestyle change and just replace "bad" foods with healthier choices and it will work. I know it is not easy but I have found I really like a lot of other things besides junk food. Most of the fast food places do have salads and grilled chicken also Subway is a quick healthy lunch or dinner too. Chili's rocks when it comes to lighter food so it is about changing the way we order. you can do this just keep trying. When you have to have the junk food just go for smaller portions I say portion control is key to all of this plus some exercise like walking. Ok thats my 2 cents

Jorra

what is your BMR?

From the looks of it you are eating wayyyyyyyy too much!

A goal of 2000 calories is perfectly reasonable for anyone who is larger or taller. Telling someone they are eating too much without knowing any information about them is irresponsible. If they take your advice and undereat, it will damage their metabolism and prevent weight loss.

OP: Please provide a little more information about yourself like your height, current weight, and goals. That will help us better advise you.

beccci91

what is your BMR?

From the looks of it you are eating wayyyyyyyy too much!

A goal of 2000 calories is perfectly reasonable for anyone who is larger or taller. Telling someone they are eating too much without knowing any information about them is irresponsible. If they take your advice and undereat, it will damage their metabolism and prevent weight loss.

OP: Please provide a little more information about yourself like your height, current weight, and goals. That will help us better advise you.

That is why I asked what his/her BMR is.

deevatude

5'7 , 180

goal is 150

i workout 90 minutes a day and eat 1530 calories a day

Reeny1_8

Ok I'm still new at this myself but here is what I can see. Are you drinking water? On a few of the logs I looked at there is no water marked down at all. Another thing I noticed on your profile is that sometimes you go days without logging in. Not sure if it's because of computer access or not, if you can try to log in every day this is just what I can see, someone who has been on here longer and is more experienced could maybe tell you more I will do what I can to help encourage you to do your best :flowerforyou:

Ready2Rock206

I would probably spread out the calories through the day. You're eating a gigantic breakfast and almost nothing later in the day. Try eating a balanced meal at all 3 meals including more fruits/veggies. Maybe limit the cheetos and other fun foods to one serving once or twice a week.

Jorra

5'7 , 180

goal is 150

i workout 90 minutes a day and eat 1530 calories a day

According to this, your BMR is 1604. Your TDEE (how much energy you use in a day) is much higher than that given your workout schedule. As long as your entered your information into MFP correctly and log your exercise, you are safe following the recommendation MFP gives you. If that is 2000, you should eat 2000.

As I mentioned earlier, eating too little can stall your weight loss and do damage to your body. Eat at a moderate deficit. Follow advice the others have given you as well about incorporating more fresh foods and less "junk" food into your diet. It will make a difference.

yarn_nerd

I only looked over the last week. However, I noticed that your daily calories are oddly spaced out (tend to have high calorie breakfast/lunch and very little dinner). I also noticed a lot of processed foods which tend to be calorie dense and nutritionally sparse. Didn't see much in the way of fresh veggies.

Are your entries estimates? I noticed on a couple days it looke like you may have duplicate entries (for instance you have 2 different sandwiches listed for the same meal, and on another you had a hot pocket and 2 diffferent "main dish" type entries).

In general, here is my advice.

Eat mostly food grown from plants (not processed in a plant). This means eating less processed foods and more whole, fresh foods. Think veggies, lean proteins (not in a can/carton, etc), some fruits, and whole grains. Try to cut back on "convenience" foods, as those are really only convenient for the food companies. They tend to be more expensive (versus cooking for yourself and are certainly not doing our waistlines any favors as they are rarely filling). I would also suggest limiting your "junk food" snacks. I notices quite a few cookie/chip type entries. As for dairy, keep it low fat and no sugar, greek yogurt with fresh fruit and/or a dollop of honey is a much better option than sweetened fruit flavored yogurts.

What is your water intake like? I didn't notice any entries but many of us don't bother to track it. It's very possible you are eting due to thirst. I like a slice of lime/lemon in my water, and even cucumber slices sometimes to change it up.

Don't get too discouraged. This is a process and a learning experience. It's taken years for most of us to learn the bad habits we are now trying to reverse. The weight didn't come on overnight, so it's only logical that it doesn't come off over night.

Best of luck!

biddy249

Too much junk in your diet. Cut the processed foods and add more fruits, veggies, and lean protien. Have a more balanced diet and you will find yourself feeling better and more than likely will see postive results.

susannamarie

Using MFP's BMR tool I got 1604, which (if sedentary) would give you a total daily caloric need of ~1925. Your goal is 1590, which should give you a daily deficit of 335, which is between .5 and 1 lb/week.

You've got a bunch of untracked days -- what happened there? Given that you tend to eat a fair amount of snacks (NOT JUDGING, just looking for the source of error) it would be easy to accidentally eat enough more than your goal to cancel out the days when you have been tracking and under.

I notice that you're logging and eating your exercise calories. Have you included exercise in your activity level? If you have, you shouldn't eat your exercise calories -- those calories are for above and beyond the daily activity. If you include exercise in your activity level AND enter/track your exercise separately, you're effectively counting the exercise twice. Choose one.

deevatude

I would probably spread out the calories through the day. You're eating a gigantic breakfast and almost nothing later in the day. Try eating a balanced meal at all 3 meals including more fruits/veggies. Maybe limit the cheetos and other fun foods to one serving once or twice a week.

i workout in the morning on an empty stomach, so after that im starving.


i work 8 hours a day so im constantly walking around.

it seems like i have duplicate entries because i eat the same things over n over again lol

deevatude

Using MFP's BMR tool I got 1604, which (if sedentary) would give you a total daily caloric need of ~1925. Your goal is 1590, which should give you a daily deficit of 335, which is between .5 and 1 lb/week.

You've got a bunch of untracked days -- what happened there? Given that you tend to eat a fair amount of snacks (NOT JUDGING, just looking for the source of error) it would be easy to accidentally eat enough more than your goal to cancel out the days when you have been tracking and under.

I notice that you're logging and eating your exercise calories. Have you included exercise in your activity level? If you have, you shouldn't eat your exercise calories -- those calories are for above and beyond the daily activity. If you include exercise in your activity level AND enter/track your exercise separately, you're effectively counting the exercise twice. Choose one.

i shouldnt include exercise in the activity level thing? cuz i did.

i didnt know there was a difference

Ohjeezitskim

I'm not a doctor or anything but I'd definitely cut down your calories for breakfast. Cheetos are like the worst snack you can eat, replace that with pretzels or even grapes. And like a lot of people said space your calories out more, and start looking at healthier foods, and not processed.

AbiNichole

Everyone has been giving great advice on changing your eating habits. Great job on the 90 mins of exercise daily. That's tough. Especially w/ a full time job. But you can't out exercise a bad diet. Trust me, I've tried. :laugh:


You should change your diary to track sugar and sodium also. Once you change it to track those things that you are waaaayyy over every day.

The main things are the following:

1.) Eat less sugar
2.) Eat less salt/ sodium
3.) Eat more whole foods and limit your processed food.

I try to aim for 4-5 veggies, 2-3 fruits, 2-3 lean protein, and max 2 complex carbs.Focusing on hitting a healthy quota each day helps me feel like I'm not on a diet. Hope that helps. Good luck!

scottc561

Alot of good replies here, but a few things I would add. It's not so much about when you eat or how often. That is often told to people and it's incorrect. If you wanted to eat all of your calories in one big meal that's fine( I can't do it myself but alot do). Also I don't think it's what your eating besides the fact you are probably eating alot of sodium which causes you to retain water, along with alot of carbs that do the same thing.

Now of course you should eat healthier with less processed foods and more veges and fruits. But I doubt that is what is causing you to not lose. Hell one professor ate a twinkie diet and lost like 30 lbs. lol. I am not saying that is a good way to go, but I think people get to caught up on the whole "eat healthier" mindset and that is great but it is not necessarily what's causing you to not lose. You may be overworking yourself with 90 minutes of intense cardio(if that's it), you may have medical issues that are keeping you from losing, there may be alot of other issues, like underestimating your calories your logging into your diairy. I think you will have to really sit down and try to figure it out, maybe go to the doctor and see if you have any medical issues first.

Di3012

what is your BMR?

From the looks of it you are eating wayyyyyyyy too much!

A goal of 2000 calories is perfectly reasonable for anyone who is larger or taller. Telling someone they are eating too much without knowing any information about them is irresponsible. If they take your advice and undereat, it will damage their metabolism and prevent weight loss.

OP: Please provide a little more information about yourself like your height, current weight, and goals. That will help us better advise you.

2000 calories could also be a person's maintenance level and if she is doing that, she will lose nothing, only maintain.

FairuzyAmanuzy

Track your salt and sugar.

dntworribhappi

Yeah, try to eliminate the processed foods. Try to eat more veggies, fruit, and lean proteins. I was similar to you in being stuck at the same weight, or around the same five pound window for months. When I made these changes, it jump started my weight loss again, thank goodness!

heatherterp

I suggest you spread your calories more evenly through the day. try a glass of skim milk before bed. the protein is slow acting and will feed you all night. How is your fiber intake? Watch the snacking.

deevatude

i started at 211lbs and my profile was set to 2 pounds per week which put me at 1350 calories. i still worked out 90 minutes a day and lost a lot of weight at first in the beginning.

then i hit a plateau at about 185lbs which i was stuck at for 3 months, next at the begining of march i upped my caloric intake to 1510 and lost 5 pounds in a week. since then ive been stuck at 180lbs

i usually eat the cheetos and cookies at work because thats all they have there