can someone look over my food diary???

Nopedotjpeg

Seeing as you're 5'1", 1200 NET calories isn't unrealistic. Just realize this means eating your exercise calories. I know that might be difficult for some people to do because of the mentality of weight loss. If so, then include your exercise in your TDEE (total daily energy expenditure). TDEE is your calorie goal if you're looking to maintain your weight. From that you would reduce between 500 calories per day to lose a pound per day (theoretically). Realize this is theoretical, and while Laws of Thermodynamics do remain intact, your macros and just normal body fluctuations will make your weight loss vary. I personally wouldn't decrease it much past 500 calories since you're smaller.

I'm using http://www.fitnessfrog.com/calculators/tdee-calculator.html and according to it, your TDEE with no exercise is 1763. That means about 1263 calories before including exercise calories.

ChasingSweatandTears

Just as a nutrition tracking suggestion, I wouldn't use one of the spaces on trans fat. It's not in most foods anyway, and it looks like you never go over a couple grams on any given day. I suggest tracking either fiber or sodium-- making sure you get enough fiber and not too much sodium is worthwhile. Good luck!

I agree that she should track her fiber or a different nutrient instead, but unfortunately with as much processed and fast food as she is eating, her diet is more than likely full of trans fats, but the database is flawed. You can't go by the database for trans fats here. Trans fat is not in most food in their whole and natural forms no, but once you get into processed food and fast food and most kinds of packaged goods, it's in just about everything It just doesn't look like it is.

Here is a link to what the FDA allows in the way of rounding. That is why fat-free cool whip says 0 trans fats, even though it has partially hydrogenated oil as one of it's primary ingredients. Now tell me, how something can have oil and be fat free? It can't.

http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064932.htm

This is why I read food labels and if it says "partially hydrogenated" anywhere on it, I don't eat it. Unless I just have to satisfy a craving for something specific.
I just wanted to share this information from our wonderful friends at the FDA as it surprises me just how many people still don't know.

Hannahk90

Thanks guys for all the input, I guess I was trying to fool myself into thinking I could eat anything if I stayed under my calorie limit. I don't cook very much because I work all day and go to school I know excuses ..excuses ...well for breakfast I love my oats and yogurt ...is that very bad... I guess where I need help is lunch and dinner..
I did try that pre cooked chicken but to be honest it had a funny smell and I didn't like it . Thanks everyone I do feel very bad now about all my junk food. By the way I seriously started trying to eat under my calorie goal about 3 weeks ago , I started at 160 and this morning I weighted 154 and I am only 5'1. I just feel that with all this counting calories, walking and zumba, I should be seeing better results.

I'm in the same boat with being busy. I work and go to school, so finding the time to cook is very difficult sometimes. I started bringing my lunch to work and I will either make a sandwich of turkey breast (lean protein), whole grain bread, romaine lettuce, etc, or a salad and a small container of balsamic vinaigrette (you don't want to put that on until you are actually prepared to eat). I prepare the stuff at night and put it in the fridge so I can just grab it in the morning. Also, if you have a Trader Joe's by you, a lot of their pre-cooked stuff, while not better or as good as actually cooking yourself, are way better than other pre-packaged meals. They don't use any preservatives in their frozen foods since freezing is a preservative in itself. Those are a life saver for me a lot because when I get home at 9pm most days after having been gone all day, the last thing I want to do is cook anything for dinner.

Hope this helps

CaroSeraMince

Just as a nutrition tracking suggestion, I wouldn't use one of the spaces on trans fat. It's not in most foods anyway, and it looks like you never go over a couple grams on any given day. I suggest tracking either fiber or sodium-- making sure you get enough fiber and not too much sodium is worthwhile. Good luck!

I agree that she should track her fiber or a different nutrient instead, but unfortunately with as much processed and fast food as she is eating, her diet is more than likely full of trans fats, but the database is flawed. You can't go by the database for trans fats here. Trans fat is not in most food in their whole and natural forms no, but once you get into processed food and fast food and most kinds of packaged goods, it's in just about everything It just doesn't look like it is.

Here is a link to what the FDA allows in the way of rounding. That is why fat-free cool whip says 0 trans fats, even though it has partially hydrogenated oil as one of it's primary ingredients. Now tell me, how something can have oil and be fat free? It can't.

http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064932.htm

This is why I read food labels and if it says "partially hydrogenated" anywhere on it, I don't eat it. Unless I just have to satisfy a craving for something specific.
I just wanted to share this information from our wonderful friends at the FDA as it surprises me just how many people still don't know.

YESYESYESTY

kprangernix07

WOWZA! A lot of people have said cut out fast food... and while I agree, you also need to get your veggies and fruits in!!! You're suposed to have 4-5 a day MINIMUM! I know we all struggle with this, but not only will your weight suffer, but so will your health in the long run. Check out a book by Kris Carr called "Crazy Sexy Diet". It changed my whole outlook on veggies!

Also! Cut out the sugary drinks, and start drinking good ol fashioned water - and LOG IT! If you dont like the taste, add a slice of cucumber or lemon / lime / Orange. But you have got to give your body lube to flush out all the crap!!! If you're only drinking 1 Dr. Pepper a day, you're screwing your body over in regards to weight loss, and overall health!

Good luck!

ka97

Thanks guys for all the input, I guess I was trying to fool myself into thinking I could eat anything if I stayed under my calorie limit. I don't cook very much because I work all day and go to school I know excuses ..excuses ...well for breakfast I love my oats and yogurt ...is that very bad... I guess where I need help is lunch and dinner..
I did try that pre cooked chicken but to be honest it had a funny smell and I didn't like it . Thanks everyone I do feel very bad now about all my junk food. By the way I seriously started trying to eat under my calorie goal about 3 weeks ago , I started at 160 and this morning I weighted 154 and I am only 5'1. I just feel that with all this counting calories, walking and zumba, I should be seeing better results.

I can totally relate to crazy busy. For me, I had to learn to plan ahead and prep ahead when I do have the time (e.g. weekends). When I cook, I try to make at least double the recipe, and the freeze everything in single serving sizes. That way I always have a quick meal on hand that I can just reheat for lunch or dinner. Soups, chilis, stirfry's all work pretty well. My slowcooker has become a huge asset becuase I can do a little prep work on a weekend morning, and then have dinner for that night and at least three other nights depending on what I am cooking. Another thing I have found that works well, is when I am grilling chicken or turkey breast for dinner, I grill some extra but take them off the grill when they are slighty underdone. Then I cut them into pieces and freeze them; I can them use them to make a quick weeknight dinner with some veggies and rice or pasta or in a salad. The other thing I do is I cut all my produce on Sunday. I plan out my lunches for the week and put whatever veggies I need into single serving containers. Last thing, hard boiled eggs and greek yogurt make for a great quick snack and will give you some good protein.
Also...there are always going to be times when take out or eating out is unavoidable. Do some research on the places near your house or work, or those you go to often. Most chain restaurants will have their nutritional information online. Find those that have a reasonably healthy option and know that when you need to eat/take out you will have a plan for where to go and what to order. I have at three different take out options near home, so when I am out running errands and I need a quick lunch, I know exactly where to go and what to order, and I can feel reasonably good about it.

ka97

If you want to try the slowcooker route, skinnymsslowcooker.com is a great resouce. They have a facebook page as well.