A healthy diet that will drop some weight???Help!! >.<

lizpire

The scale just won't go down
Is there any healthy diet that exists out there
that will drop my weight down quick?
If not can you guys give me examples of what
you do eat and what you try to stay away from???

mmwerner

I'm sorry to here that
I'm guessing you have hit some kind of a plateau, if you change your food diary to PUBLIC I can maybe offer a little more insight as to how you can alter your diet, of course I'm no expert.

Don't give up girlie!! you can do it!

lizpire

Ok I just changed it
Thanks for the help

mmwerner

From the looks of your food diary, you are hitting your calorie goal for the most part and seem to be on track. I don't want to tell you to do anything unhealthy or detrimental to your body, but the only thing I might suggest is to meet whatever your calorie goal is before you even include the extra calories you get back for exercising and make that all you eat for the day.

For me personally, I just count the exercise as extra, like the "cherry on top" and usually never eat those extra calories.

Just a suggestion, Good luck to you!

ilovegreg05

If you're weight loss has stalled, do more cardio as suggested or lower your calorie intake.

Another thing to be aware of is: logging EVERY single piece of food that enters your mouth. Small "none tracked" cheats add up!

mrmanmeat

The scale just won't go down
Is there any healthy diet that exists out there
that will drop my weight down quick?
If not can you guys give me examples of what
you do eat and what you try to stay away from???

Stay away from wheat/breads/pasta.
Eat meat, veggies, fruits.

And, most importantly, EXERCISE.

Chairless

What you usually eat, just less of it. Combine with more general activity.

Worked for me.

BAMFMeredith

Ditto to the other posters. What is your exercise routine like? And are you logging EVERYTHING you eat/drink? If you'd like to take a look at my diary for ideas, it's public. I've been losing very steadily and slowly, tracked in my measurements and on the scale, haven't really hit a plateau at all since late January. I've also manually adjusted my calories and macros to suit my needs better.

callmeBAM

Stay away from wheat/breads/pasta.
Eat meat, veggies, fruits.

And, most importantly, EXERCISE.

I don't exercise. (I know, hate hate hate)
I don't count calories (I know, more hate hate hate).

EAT REAL ****ING FOOD.
Stay away from wheat/breads/pasta/rice.
Eat meat, veggies, fruits, eggs, milk.
Cut out anything processed.

Do this and I promise you will lose weight, and be healthier in the long run.

Recap: Eat meat, veggies, some fruits and nuts, eggs, WHOLE milk. NO SNACKING ON ****. If you get the munchies have some almonds or cheese. Something filling but not processed or full of sugar or bad fat.

That's my 2 pennies. :bigsmile:

legnarevocrednu

What's your sodium like? I notice that the days I exceed on my sodium, the next day I have gained. So make sure to keep that down, and drink plenty of water!

contingencyplan

My advice to you, and this is what worked for me (lost 121 lbs so far) is you can pretty much eat whatever you want and not have to follow any specific diet as long as you watch your overall calorie count and PREPARE EVERYTHING YOURSELF in your own kitchen using fresh ingredients. If it was prepared in a restaurant or came in a box or a wrapper don't eat it. Substitute ingredients when necessary to reduce calorie count/fat/whatever else needs to be reduced, but beyond that, just keep on eating what you want as long as you're prepared to invest time in the kitchen cooking it yourself.

That's what I've done and I lost 121 lbs combined with regular exercise (mostly calisthenics and jump rope)

Bear in mind a few things you will hear people say:

1. Don't eat breads/pastas
-I eat whole grain pasta for dinner every night and a 93% lean cheeseburger on a whole grain bun everyday. Also big on cereal.

2. Stay away from cheeses
-I put reduced fat cheese on virtually every meat product I cook

3. Stay away from animal products
-Cheeseburgers, fish, dairy,chicken, burritos, all staples of my "diet".

Basically what I'm telling you is this: Don't follow a diet. Eat WHATEVER YOU WANT (within your overall calorie range) and don't listen to anyone who tells you you have to stay away from certain foods completely. Just PREPARE EVERYTHING YOURSELF in your own kitchen from fresh ingredients. As I said above I've lost 121 lbs doing this and exercise so I pretty much laugh in the face of anyone who tells you that you need to cut certain foods entirely from your diet or deprive yourself of anything to lose weight.

Zichu

Eat less?

I don't think she should be eating less, but eating more.

Her calorie goal is at 1250. Tuesday she burnt 434 calories and ate only 1385 calories. Which would come out in the end as only 951 calories.

Monday, she burnt 667 calories and ate only 1403 calories. Which again, comes to 736.

I know people would moan about starvation mode and such, but I'm not going to start going on about that. I'm just going to point out that this is definitely not enough calories for your body to function at 100%. You should find out your BMR, log all of your exercise and eat 250 to 500 calories less to lose 0.5 to 1lb a week. Eat back at least 1/2 of your exercise calories back.

secretlobster

There is no diet that will make you lose weight faster if you are hitting your calorie goal. Unless you're already really close to your goal weight, calories are most important.

But if you want to lose water weight, avoid processed foods, salty foods and sugars. Most of your food should be meat and vegetables.

cheesy_blasters

I've been having this issue too but I just started so I'm going to be patient. I think I need to do more exercising (more variety, more challenging). Maybe that's the issue you're having too? It's really frustrating but sometimes the best thing to do is experiment and try new things. I just switched my % around and am trying to watch my sodium a bit more. We'll see what happens!

jackieatx

Go veg, or at least cut out red meat, soda, and refined sugars.

BTW, I have dropped almost 10 pounds in a month by cutting out red meat and fowl. Just saying. It's not that hard, either.

Elzecat

Eat less?

I don't think she should be eating less, but eating more.

Her calorie goal is at 1250. Tuesday she burnt 434 calories and ate only 1385 calories. Which would come out in the end as only 951 calories.

Monday, she burnt 667 calories and ate only 1403 calories. Which again, comes to 736.

I know people would moan about starvation mode and such, but I'm not going to start going on about that. I'm just going to point out that this is definitely not enough calories for your body to function at 100%. You should find out your BMR, log all of your exercise and eat 250 to 500 calories less to lose 0.5 to 1lb a week. Eat back at least 1/2 of your exercise calories back.

This. ^

k8ermarie

Personally, I don't think dropping the weight QUICK will last. For a healthy weight drop and a long lasting weight stability it needs to come off slow. (In my opinion)

However, I had hit a plateau and I got out from under it by upping my calories. But I am at the GYM 5-6 days a week.

Also, just because the scale isn't moving doesn't mean inches aren't coming off! Did you measure your body when you first started? Start watching those inches.

Good luck to you and just stick with it. Everyone is different and you will find out how to beat that plateau.

k8ermarie

What's your sodium like? I notice that the days I exceed on my sodium, the next day I have gained. So make sure to keep that down, and drink plenty of water!

Good advice in general. I didn't think my sodium would do that. But I do notice that I exceed my sodium a lot. Thanks!

charanne52

I don't see any vegetables in your diet.

auroranflash

http://www.fat2fitradio.com/tools/bmr/

Run your numbers. Choose how active you are. Eat in that range. Weight/resistance training and cardio.Walk and/or run. Make your own food and plan your meals. Lots of meat and veggies. Lots of protein. Lots of water. Stay active. Exercise doesn't just have to be 'scheduled', it can just be choosing to move around instead of sitting on the sofa.

Ditch any 'trigger' foods like chocolate, chips, biscuits, whatever your hang-up is, or eat them sparingly.

GIVE IT TIME. If you do the above things and are consistent, there is no reason why you can't lose body fat % and gain muscle.

Best of luck.

*EDIT: Oh, and make sure you are logging everything and being honest with yourself. Be realistic with calorie burns and educate yourself on calorie counts in food. Buy a food scale if you need to. Most people grossly underestimate the amount of calories in their food. Portion size is important... figure out whether it works for you to spread your calories out through the day, eat more at night (what I do), or just have three meals a day. Drink water with your food. It helps.

ilovegreg05

Stay away from wheat/breads/pasta.
Eat meat, veggies, fruits.

And, most importantly, EXERCISE.

Do not listen to this guy^^


Eat whatever you want. Just make sure it's in moderation and fits into your daily macro-nutrient goals.

spotofdirt

Prepare all your food yourself. I suggest adding sodium levels to your diary so you can keep track of that. I looked through your diary and im pretty sure you are exceeding sodium levels each day. Most things you get from places like Rubios and Which Which are going to be packed with salt. I try to only eat out once a week and prepare all my foods from scratch at home so you can control everything that goes into your food. Seems to be working well so far for me. Good luck!!

robichek

I'm 100% in agreement with CallmeBAM. And do NOT listen to anyone who tells you to eat fewer calories and exercise more. That is ridiculous and a recipe for failure. Really.

Raise your fat intake to above 70 grams a day (GOOD fat only, avocados, olive oil, coconut milk, some nuts). Raise your protein intake (EAT MEAT, eggs, seafood) - this will also help raise your fat intake level. Lower your carbs to under 100 grams per day. Eat as many calories as you can without going over 100grams of carbs a day (you'll notice that it's nearly impossible to overeat if you keep your carbs limited.) You'll be forcing yourself to eat mostly meats and vegetables. And honestly, stop exercising so much.

Eliminate all processed sugars and grains. ALL of them. Just get sugar from fruit (again, you'll find yourself limited by the 100 carb rule). You will find yourself more satisfied if you get rid of the carb cravings and I have found that it is ONLY possible if you raise your fat intake, because it satisfied your body like nothing else. And you will NOT gain weight by raising your fat intake.

Good luck.

bcattoes

I eat as many vegetables as I can. I like them cooked better, so most are cooked, usually in olive oil. I eat some fruit, but much less than vegetables. I eat a lot of beans (hummus, beans and rice, bean soup, bean burritos, etc.) and a lot of fish, mostly grilled or seared. I eat meat, but much less than fish and bens, and try to keep it lean. I eat whole grains, mostly in the form of brown rice, quinoa, granola bars or wraps. I drink mostly tea, water and wine.

I occasionally have really high calorie days, though I still strive to eat healthy. But, I do occasionally have unhealthy foods that I love.

And, most importantly, I exercise nearly everyday. Some days intensely, others not so much, but I try not to be sendentary all day very often.

This ^^ keeps me healthy and fit and allows me to eat foods that I like without being hungry or gaining the weight back.

ETA: I also eat almonds almost every day, and peanut butter or other nuts occasionally.

auroranflash

Honestly, I don't limit carbs, I just try to hit over 100g protein (optimally 150, but usually fall a bit short) a day. It's a lot more liberating to think "Let me make sure I hit my protein macros today" instead of "I can't have _____ because I'll go over my carbs" and it all works itself out in the wash. It really doesn't have to be that extreme, promise...

cheesy_blasters

Honestly, I don't limit carbs, I just try to hit over 100g protein (optimally 150, but usually fall a bit short) a day. It's a lot more liberating to think "Let me make sure I hit my protein macros today" instead of "I can't have _____ because I'll go over my carbs" and it all works itself out in the wash. It really doesn't have to be that extreme, promise...

I have been using that approach and it's worked so well for me. Thinking positively!

cheesy_blasters

Eat less?

I don't think she should be eating less, but eating more.

Her calorie goal is at 1250. Tuesday she burnt 434 calories and ate only 1385 calories. Which would come out in the end as only 951 calories.

Monday, she burnt 667 calories and ate only 1403 calories. Which again, comes to 736.

I know people would moan about starvation mode and such, but I'm not going to start going on about that. I'm just going to point out that this is definitely not enough calories for your body to function at 100%. You should find out your BMR, log all of your exercise and eat 250 to 500 calories less to lose 0.5 to 1lb a week. Eat back at least 1/2 of your exercise calories back.

Thanks for this. It's a really simple way to explain it and it makes so much sense.

robpett2001

Eat less?

I don't think she should be eating less, but eating more.

Her calorie goal is at 1250. Tuesday she burnt 434 calories and ate only 1385 calories. Which would come out in the end as only 951 calories.

Monday, she burnt 667 calories and ate only 1403 calories. Which again, comes to 736.

I know people would moan about starvation mode and such, but I'm not going to start going on about that. I'm just going to point out that this is definitely not enough calories for your body to function at 100%. You should find out your BMR, log all of your exercise and eat 250 to 500 calories less to lose 0.5 to 1lb a week. Eat back at least 1/2 of your exercise calories back.

Thanks for this. It's a really simple way to explain it and it makes so much sense.

Yes, I think this is spot on -- and very well explained. If you consistently eat well below the number of calories your body needs just to simply operate (your BMR), you're going to run into problems.

I'll also underscore auroranflash's suggestion about using the BMR tool here:
http://www.fat2fitradio.com/tools/bmr