Please critique my food

lmdee73

I'm not perfect by any means, but I have worked with a nutritionist previously and here are my suggestions...

limit your carbs after lunch....in fact, don't have any if at all possible.

increase your veggies

include 2-4 oz minimum of protein at every meal

try to eat a mid morning and mid afternoon snack.....again, including protein. Most people that find success eat several smaller meals through the day. You have to remember, that in order to increase your metabolism and lose weight, you have to feed your body. If you're note eating enough, just as eating too much, your body shuts down and starts storing it for later.

change up your cardio a bit....especially if you've been doing the same thing every day. If the treadmill is your go to machine, use the elliptical, etc. Add some weight lifting to your routine as well

and last but not least....you should try to drink a minimum of 100 oz of water every day....some have even said at least a gallon.

Just my two cents. Good luck!

newcs

I'd also suggest the "eat more to lose more" tactic and adding healthy fats. I eat almonds daily...it boosts my protein and my good fats. I use almond butter at breakfast which satisfies my hunger from overnight.

KarenontheBeach

It's interesting that many responses say your calorie intake is too low. Mine is the same (1200 daily); it wil what WFP calculated for me. I have just started but having successful weight loss so far. I've always heard to just change up the diet/exercise when you stall - I am not necessarily sure you want to add more calories. I am no expert and still learning myself. I'd know I'd be frustrated with 3 weeks at the same place, though. Hope you have a break though soon.

But she isn't eating 1200 calories. Only 900 on most days. That's why we are all saying, Eat more! Please eat more!

prettylittlegreekdoll

haven't had the chance to read through all of the responses - so if this is a duplicate...sorry!

but i've always had success when I change up my foods - you said your lunch has been pretty much the same - change it up!!

islandmonkey

She is eating LESS than 1200 calories/day; and burning 300-400 in calories daily so netting around 800-900. The NET should be 1200 minimum.

You're right, you are no expert!

It's interesting that many responses say your calorie intake is too low. Mine is the same (1200 daily); it wil what WFP calculated for me. I have just started but having successful weight loss so far. I've always heard to just change up the diet/exercise when you stall - I am not necessarily sure you want to add more calories. I am no expert and still learning myself. I'd know I'd be frustrated with 3 weeks at the same place, though. Hope you have a break though soon.

jnhu72

Definitely try to eat more in my opinion-as someone who has tried and failed miserably to eat below 1200, I can tell you I bumped up to 2100 and have lost 10.6 lbs in the last 11 days.

GeoJenna223

I second, third and fourth the "Eat More!" comments.

Here is why:

From July to November of last year I ate about 1200 cals/day and exercised burning 400-800 cals per day 5x a week doing an hour of cardio followed by 30 mins of weights. I gained and lost the same 5 lbs. In November, I saw a nutritionist. She upped me to 1700-1800 cals/day with the same exercise routine. From November to now I have lost almost 30 pounds, went from a US size 18 to a size 10 in pants and a US16 dress down to an 8 or a 10. Shirts went from an XL to a M.

Good luck! you can do it.

Oh, and I saw your other post, you should totally stay in NOLA! New Orleans rocks Stupid boys don't.

Josette89

You are getting quite a bit of animal protein as well as protein from your veggies. i know that it is so so so hard (because I'm trying the same thing) but maybe you can cut out that much animal protein, unless you are strength training. And water water water. I have a 32 oz bottle that I fill with water everyday and make sure I drink it all, and when it is empty I fill it up and drink all of that. I do this three or four times a day. I try to stay away from soda and juice, I drink a minimal amount of milk (and it is either skim or 2% reduced fat) I eat a lot of low calorie things throughout the day so I don't feel hungry and I don't go over my calories. Hope this helps you! Good luck

etsdolls

I went and look at your food chart and you only have it for a week, have you only been dieting for a week and lost 6 pounds? If so I can't see what your complaint is. But I have noticed two things . 1- You are getting to much sodium and 2- most days you have a lot of calories left to consume. I don't know how much your calories are, but you may not be eating enough.

OnionMomma

I was at a stand still for about 25 days. I added in more calories per day and changed my routine to include weight lifting. I was amazing. In the first 7 days I lost 2 pounds. Just by eating more and lifting weights in addition to my cardio.

This week I weighed myself and I'm done another 1.5 lbs this week.

Dayquasar

I would suggest lower sodium foods, more veggies (broccoli, sweet potato, green beans etc) maybe some green smoothies, it's my excuse for everything since they give so much energy and nutrients, - http://www.vega-licious.com/category/vegan-recipes/green-smoothies/ , I love em, or I have base recipe here- http://girlwholovestheworld.blogspot.com/2012/01/awesome-green-smoothie.html , Hope this helps

Banana, kale, and berries make such a divine green smoothie! I've found banana eliminates the taste of kale and mango smoothens out the taste.

Yup I always tell people add that banana trust me! lol I love pineapple or strawberries in mine so far they are my fav, I keep adding other things as well, like dulse, flax, chia seeds, and sesame seeds.

popat89

Seems like you have been eating too little for too long. I'm going to venture to say adding cardio isn't going to help.
I would suggest a metabolism reset for 2 weeks and then focusing on TDEE - 250 calorie deficit and sticking with that for at least 3 weeks.

jenlichfield

More protein. Definitely. Every meal and double the amount you're currently eating.

It'll help you feel full for longer too. And I'm with the posters who said less sodium. Increase your weights at the gym, make sure you do them before any cardio. Lift heavy, get lots of rest and eat more.

alleycat88

Thank you guys so much! I definitely noticed the sodium and found out the culprit is the smoked salmon for lunch so that is being cut out.

And I have only tracked one week consistently but been at it for almost two months (to the person that asked about that)

artslady96

I agree with everyone who said that you must eat more nutritious food, especially if you are exercising but not logging it in MyFitnessPal. I was in a similar situation a week ago, and someone recommended that I eat more nutritious, clean food, drink more water, and watch my sodium intake, and it has worked like a charm. You should not eat less than 1200 calories each day or net less than 1000 calories each day. Good luck, and feel free to friend me if I can support you on your journey.

tluurtse

I'm not trained in this or anything, but I have read A LOT about this stuff in order to learn the best way to lose weight. In the last 4 weeks, I've lost 9 pounds, so something is right. Everyone is different, so please keep that in mind. You could get very complicated & count your carbs, protein, fat, etc. I've found that is boils down to some simple things: Eat enough & often & exercise, both cardio & weight training.

Eat enough:
Find out what your basal metabolic rate (BMR) is. This number is how many calories your body would burn if you were in bed all day. The number will probably be surprisingly high. Subtract 500. Hell, subtract 750 & you'll be eating more than you are now. I'd say just subtract 500. Any more, your body thinks it's starving & holds onto everything it can so you don't starve to death. Once you're eating at this level, you're eating enough. Eat every 2-3 hours. I'm not talking full meals, but just spread your calories out. Be sure to have snacks between meals of about 100 calories. This keeps the metabolism going in between meals. Here is a link to calculate your BMR: http://www.bodybuilding.com/fun/bmr_calculator.htm

Exercise:
Doing 30 minutes on the elliptical is boring. Plus, your body gets used to it pretty quick. Change it up. Also, try some interval training (90 seconds of walking, 45 seconds running, & repeat for the half hour). Interval training helps burn more calories. Weight training (or doing squats, push-ups, crunches, etc. if you don't have access to weights) is a good thing. It builds muscle which burns more calories at rest than fat does. Here's an article on interval training to explain the mechanics of why this is better: http://www.bodybuilding.com/fun/alwyn8.htm

Good luck!

40tmw

Wow, that is kinda rude. Sorry I didn't look that carefully and mis-spoke. Thank you for your expertise.....

She is eating LESS than 1200 calories/day; and burning 300-400 in calories daily so netting around 800-900. The NET should be 1200 minimum.

You're right, you are no expert!

It's interesting that many responses say your calorie intake is too low. Mine is the same (1200 daily); it wil what WFP calculated for me. I have just started but having successful weight loss so far. I've always heard to just change up the diet/exercise when you stall - I am not necessarily sure you want to add more calories. I am no expert and still learning myself. I'd know I'd be frustrated with 3 weeks at the same place, though. Hope you have a break though soon.

ImKindOfABigDeal40

You look very healthy in your pics. How close are you to your ideal weight? Remember, the closer you are to your goal weight, the harder it is the shed those last few pounds. My guess is to keep doing what you are doing and practice some patients.

stronglikebull

up your calories, especially if you insist on increasing your exercise.
reduce carbs, reduce sodium, increase protein, increase fat.
increase vegetables.

lift heavy weights.

Shelgirl001

More water and more produce would be helpful, from what I see there. Use some extra protein to add more calories, also.

alleycat88

You look very healthy in your pics. How close are you to your ideal weight? Remember, the closer you are to your goal weight, the harder it is the shed those last few pounds. My guess is to keep doing what you are doing and practice some patients.

i am the most impatient person. lol!

I am 15 pound away from my ideal weight