Help please..I am going over my sugar intake everyday

specialtreat

:sad: My diary is public. I have only just started here at MFP and I am going way over my sugar intake everyday.
I do not consider myself to be a big meal eater, my main problem is snacking on ALL the wrong things ALL day long. I am trying very hard to stop this and wanting to lose 10-15kgs.
Please, advice and recommendations on where I can change my sugar intake, are welcome and will be appreciated :flowerforyou:

cramernh

Well.... if you keep having that Biggest loser shake all the time, yeah, your sugars are going to be over everyday - but that is not your only problem.


You are ****NOT**** eating enough on the days you work out.... You are putting yourself at risk for illness, injury and other medical problems if you dont actually eat. Your net intake is way too low.

You really should ditch the shakes and learn how to have actual meals that have real proteins, vegetables, healthy fats....on a regular basis.... shakes are 'ok' but not for longevity purposes.

Better meal planning throughout the day would be key here.

omanitshann

I'd ditch the shakes. They don't seem that heathy if they contain that much sugar. Replace it with vegetables, or an actual meal.

tnorth82

I stopped counting sugar as I was over every day from my fruit intake. I focus on fat, sat fat and calories.

Chood5

I stopped counting sugar as I was over every day from my fruit intake. I focus on fat, sat fat and calories.

Why stop counting sugar and focus on fat? So are twizzlers and pop tarts the perfect food since they are low fat?

mrseelmerfudd

you need to eat more, especially during the days you exercise. can you find another shake not as high in sugar? plenty of people on here will be able to suggest alternatives for you

specialtreat

Well.... if you keep having that Biggest loser shake all the time, yeah, your sugars are going to be over everyday - but that is not your only problem.


You are ****NOT**** eating enough on the days you work out.... You are putting yourself at risk for illness, injury and other medical problems if you dont actually eat. Your net intake is way too low.

You really should ditch the shakes and learn how to have actual meals that have real proteins, vegetables, healthy fats....on a regular basis.... shakes are 'ok' but not for longevity purposes.

I just am not THAT hungry, I have the shakes because I figure they are better than having nothing.. Oh and for night time meals I am actually having a lot more veges than I log. Still trying to work out how to add everything. We have steamed veges most nights for the week my husband is home [he works 1 week on 1 week off] including potato [I have 1/2 a potato] sweet potato, corn, carrots, fresh beans and broccoli.
The week my husband is away, yes I get very slack with feeding myself. Still trying to figure all this out.

HMVOL7409

I stopped counting sugar as I was over every day from my fruit intake. I focus on fat, sat fat and calories.

I stopped counting as well bc I eat alot of dairy and fruits. I pay attention to added sugar in foods and drinks; I try to avoid those.

SteveTries

Your daily sugar intake isn't actually very high, I wouldn't worry about it. I think the target number is pretty low.

If you don't mind me offering unsolicited advice I'd suggest there are other things that are a problem.

You aren't eating enough overall cals on some days
Those meal replacement shakes are garbage, better off with food - more nutritious and more filling
You've only been recording for a few days so it may not be truly indicative but it suggests you aren't eating nutritious, filling meals and are grazing on bits and pieces - some good (nuts) some bad pizza.

Browse the diaries of your MFP friends for some ideas if you need them, pls feel free to add me and you can browse mine also. It's quite a steep learning curve this fatloss lark so it's good to ask for help.

L33TBl0nde

I stopped counting sugar as I was over every day from my fruit intake. I focus on fat, sat fat and calories.

Why stop counting sugar and focus on fat? So are twizzlers and pop tarts the perfect food since they are low fat?

Was thinking the same WTF, if you read this womans diary, you would know that her sugar intake DOESN'T come from fruit. I agree, that fruit sugar is very well to take in - but candy bars and such is a bad idea in the long run.

My advice is to eat more and more healthy - eat veggies, fruit, protein - fill your stomach with good stuff and workout, don't eat as you do now, since you'll get even more hungry for candy. Find some sorts of fruit which you really enjoy and let that be your "treat"...

waitresschick85

Just one of those shakes has almost all of your daily intake of sugar. Instead of having those why not try an egg white omelet with turkey bacon or a hard boiled egg and a banana. Eating fruits will also cause you to go over your sugar. Try substituting some vegetables instead of fruit sometimes. Like for a snack have some carrot sticks (not the baby carrots they have a lot of sugar) with 1 tbs. of low fat ranch. Honestly though I wouldn't worry so much about sugar. Look more at your calories and carbs. If your sugars are coming from fruits then they are not the refined white sugar that causes weight gain (the sugar in the shakes is refined however). Hope that all made sense! Good luck!

nancydresssler

Try keeping just a little sugar in the house dont do completely without it will only make u want it worse, And really think about it before u stick it in your mouth,

:flowerforyou: :flowerforyou:

waitresschick85

Those meal replacement shakes are garbage, better off with food - more nutritious and more filling

danifo0811

+1 for more real food to make it sustainable. Low Cal diets do work but they are hard to change to real life so once people start eating again then they tend to regain. I also have trouble with feeling full with shakes so I don't use them or Smoothies as a meal.

Your biggest loser shakes and mocha account for 60g of your 100g sugar intake. Try to figure out alternatives.

I have also upped my sugar limit as MFP seemed to be too low for some fruit and yogurt. As long as my macros and calories are close to target, my sugar is around 80g (@ over 1800c).

waitresschick85

I have to agree with this also

psuLemon

You don't need to count sugars as it's a type of carb and if you are withing moderate carbs, you are fine. The biggest ones to track are Carbs, Protein, Fats and Sodium and even sodium is iffy. I still lose weight and cut fat with 4000+ mg of sodium and I have blood pressure of 110/70.


Here is what I see wrong with the diary. Most days, you bare get enough calories and furthermore, you bared get 50 g's of protein. I would also suggest dropping meal replacement shakes and get some good protein powder. I believe EAS is huge in Australia so I would get that and it's awesome. Also, you need to get your calories up; 900-1000 calories is only going to make you lose muscle and slow your progress. A body needs fuel in order to burn fat and lose weight. Too little and your body will conserve energy by storing whatever calories it gets as fat. Let me put it simple. Every women I have worked with to set up calories for is eating 1700+. Many of them are 2000+ and that is with mostly weight training and little cardio. So if you want to do this right, look up BMR and TDEE, estimate your TDEE and then cut 20%. Also make sure you are weight training (heavy enough you fail at 8-12 reps) and add a little cardio & yoga.

http://www.shapefit.com/basal-metabolic-rate.html

Helloitsdan

Say it with me!

SHOOOOO
GAHHHHH

=D

specialtreat

I stopped counting sugar as I was over every day from my fruit intake. I focus on fat, sat fat and calories.

Why stop counting sugar and focus on fat? So are twizzlers and pop tarts the perfect food since they are low fat?

Was thinking the same WTF, if you read this womans diary, you would know that her sugar intake DOESN'T come from fruit. I agree, that fruit sugar is very well to take in - but candy bars and such is a bad idea in the long run.

My advice is to eat more and more healthy - eat veggies, fruit, protein - fill your stomach with good stuff and workout, don't eat as you do now, since you'll get even more hungry for candy. Find some sorts of fruit which you really enjoy and let that be your "treat"...

Have you seen how much fruit I am eating?? and where are all my candy bars? 1 flake that I can remember, and as for the shakes I Have had 4 since starting here. Not every day. as for the Pizza it is a fortnightly dinner my husband brings home. I have gone from 4-5 slices to 2 small ones and I even cut them in half so they are not full size slices. i am making changes..
I am still researching and learning all about healthier choices.

cramernh

Say it with me!

SHOOOOO
GAHHHHH

=D

I knew you would be around the corner! LOL!

psuLemon

Say it with me!

SHOOOOO
GAHHHHH

=D

I knew you would be around the corner! LOL!

It's because he is a creeper, lol.

cramernh

I stopped counting sugar as I was over every day from my fruit intake. I focus on fat, sat fat and calories.

Why stop counting sugar and focus on fat? So are twizzlers and pop tarts the perfect food since they are low fat?

Was thinking the same WTF, if you read this womans diary, you would know that her sugar intake DOESN'T come from fruit. I agree, that fruit sugar is very well to take in - but candy bars and such is a bad idea in the long run.

My advice is to eat more and more healthy - eat veggies, fruit, protein - fill your stomach with good stuff and workout, don't eat as you do now, since you'll get even more hungry for candy. Find some sorts of fruit which you really enjoy and let that be your "treat"...

Have you seen how much fruit I am eating?? and where are all my candy bars? 1 flake that I can remember, and as for the shakes I Have had 4 since starting here. Not every day. as for the Pizza it is a fortnightly dinner my husband brings home. I have gone from 4-5 slices to 2 small ones and I even cut them in half so they are not full size slices. i am making changes..
I am still researching and learning all about healthier choices.

Listen - you asked for help and everyone here is helping and giving you some good tips and areas that we all see you definitely need to make changes on.

Its up to you to make the changes happen, otherwise, you can go on with the way you are doing things and ultimately be the reason why your health declines because you are simply not eating right, eating enough, nor getting the right kinds of foods in.

cramernh

Say it with me!

SHOOOOO
GAHHHHH

=D

I knew you would be around the corner! LOL!

It's because he is a creeper, lol.

But Dan is the kind of creeper you want around.... 8-)

happymiche

I'd substitute the shakes for smoothies--use unsweetened coconut, almond, or cow's milk, fresh (frozen) fruit, spinach, and unsweetened plain yogurt. You'll still see sugar on your diary, but it's healthy sugar--from the fruit.

StarvingDiva

Your shake is a big culprit. You may want to look for a very low sugar protein shake.

specialtreat

You don't need to count sugars as it's a type of carb and if you are withing moderate carbs, you are fine. The biggest ones to track are Carbs, Protein, Fats and Sodium and even sodium is iffy. I still lose weight and cut fat with 4000+ mg of sodium and I have blood pressure of 110/70.


Here is what I see wrong with the diary. Most days, you bare get enough calories and furthermore, you bared get 50 g's of protein. I would also suggest dropping meal replacement shakes and get some good protein powder. I believe EAS is huge in Australia so I would get that and it's awesome. Also, you need to get your calories up; 900-1000 calories is only going to make you lose muscle and slow your progress. A body needs fuel in order to burn fat and lose weight. Too little and your body will conserve energy by storing whatever calories it gets as fat. Let me put it simple. Every women I have worked with to set up calories for is eating 1700+. Many of them are 2000+ and that is with mostly weight training and little cardio. So if you want to do this right, look up BMR and TDEE, estimate your TDEE and then cut 20%. Also make sure you are weight training (heavy enough you fail at 8-12 reps) and add a little cardio & yoga.

http://www.shapefit.com/basal-metabolic-rate.html

Thank you :smooched: I am really struggling to get my head around all of the eat more to lose more. I still haven't worked out what BMR and TDEE are or how to work them out.... I haven't started weight training yet. Just getting into some sort walking routine and adding a bit of cardio in, then I will tackle weights.
Also the link takes me to a website it says is no longer available?

smor27

Ditch that Biggest loser shake.. that is your biggest issue, in my opinion. There are better alternatives. As for the yogurt try watch the nutrional values. Try to get higher the protein less sugar. Watch getting the yogurts with fruit already added they tend to be higher in sugars. Get plain if possible and maybe add your own fresh fruits. Watch your processed foods they tend to have higher sugar content go for things like fruits. Yes they also contain sugars however that sugar is better for you.

Gwoman2012

I think everyone is up in arms because the first day available has those two shakes. I went back a few days and I agree with you, that you actually don't drink them that much. It looks like most of your sugar is coming from fruit...I wouldn't worry about that kind of sugar. The days you have a shake I wouldn't have more than one and then I would really try not to eat anything else with "added" sugar the rest of the day.

kaylz0106

I stopped counting sugar as I was over every day from my fruit intake. I focus on fat, sat fat and calories.

Why stop counting sugar and focus on fat? So are twizzlers and pop tarts the perfect food since they are low fat?

Was thinking the same WTF, if you read this womans diary, you would know that her sugar intake DOESN'T come from fruit. I agree, that fruit sugar is very well to take in - but candy bars and such is a bad idea in the long run.

My advice is to eat more and more healthy - eat veggies, fruit, protein - fill your stomach with good stuff and workout, don't eat as you do now, since you'll get even more hungry for candy. Find some sorts of fruit which you really enjoy and let that be your "treat"...

i only browed the last week but she actually get 31 in sugar from two piece of fruit, they were the highest sugar intake on her list so the highest amount is coming from fruit.....however, do agree this isnt a bad thing and I think that the OP should concentrate on getting some more calories in her before she struggles with counting all the other bits. If shakes are for convenience as they are with me, I know for a fact that there are hundreds of shakes available that are far far lower in sugar and will bump up your protein levels.

But as I say point 1 would be finding your footing with the calories. Takes a while to get your head around it all, still trying myself but it gets easier not sure if my diary is open for you to browse but feel free to add me if it isnt available.

SassetG

Im not a dietician, but I know that supplements called Chromium Polynicotinate are supposed to help cut out sugar cravings. You should do some research on it. My brother is a chocoholic, and the supp's help with that for him.

specialtreat

I stopped counting sugar as I was over every day from my fruit intake. I focus on fat, sat fat and calories.

Why stop counting sugar and focus on fat? So are twizzlers and pop tarts the perfect food since they are low fat?

Was thinking the same WTF, if you read this womans diary, you would know that her sugar intake DOESN'T come from fruit. I agree, that fruit sugar is very well to take in - but candy bars and such is a bad idea in the long run.

My advice is to eat more and more healthy - eat veggies, fruit, protein - fill your stomach with good stuff and workout, don't eat as you do now, since you'll get even more hungry for candy. Find some sorts of fruit which you really enjoy and let that be your "treat"...

Have you seen how much fruit I am eating?? and where are all my candy bars? 1 flake that I can remember, and as for the shakes I Have had 4 since starting here. Not every day. as for the Pizza it is a fortnightly dinner my husband brings home. I have gone from 4-5 slices to 2 small ones and I even cut them in half so they are not full size slices. i am making changes..
I am still researching and learning all about healthier choices.

Listen - you asked for help and everyone here is helping and giving you some good tips and areas that we all see you definitely need to make changes on.

Its up to you to make the changes happen, otherwise, you can go on with the way you are doing things and ultimately be the reason why your health declines because you are simply not eating right, eating enough, nor getting the right kinds of foods in.

Yes you are right I have indeed asked for help and I am taking on board all the information and suggestions, but to say my sugar is not coming from fruit and is coming from candy bars is just not true!! 3 small mandarins will put me over my sugar for the day, but surely they are better than grabbing a candy bar I would would normally have with a coffee?
Yes the shakes are high in sugar. They are not an every day staple for me, if you look back past today you would see that!

specialtreat

I stopped counting sugar as I was over every day from my fruit intake. I focus on fat, sat fat and calories.

Why stop counting sugar and focus on fat? So are twizzlers and pop tarts the perfect food since they are low fat?

Was thinking the same WTF, if you read this womans diary, you would know that her sugar intake DOESN'T come from fruit. I agree, that fruit sugar is very well to take in - but candy bars and such is a bad idea in the long run.

My advice is to eat more and more healthy - eat veggies, fruit, protein - fill your stomach with good stuff and workout, don't eat as you do now, since you'll get even more hungry for candy. Find some sorts of fruit which you really enjoy and let that be your "treat"...

i only browed the last week but she actually get 31 in sugar from two piece of fruit, they were the highest sugar intake on her list so the highest amount is coming from fruit.....however, do agree this isnt a bad thing and I think that the OP should concentrate on getting some more calories in her before she struggles with counting all the other bits. If shakes are for convenience as they are with me, I know for a fact that there are hundreds of shakes available that are far far lower in sugar and will bump up your protein levels.

But as I say point 1 would be finding your footing with the calories. Takes a while to get your head around it all, still trying myself but it gets easier not sure if my diary is open for you to browse but feel free to add me if it isnt available.

THANK YOU :smooched: :flowerforyou: yes I need to find my footing with my calories, and yes the shakes are for days when I am either just not very hungry but know I need to have something or for my really busy days, like today. I do have 5 children youngest being 2 1/2 and a husband that works out of town for a week at a time. Maybe a protein shake would be better for these times? Thank I will add you