Can someone look at my diary?

OK_Girl

I've been tracking for one week now. I've not lost any real weight- but It is my time if the month and I think I am bloated.

Apart from coming in too low on protien, I am going over on sodium, which is frustrating b/c I really try to avoid salt!

Does any one have any time to peek and see where I can make improvements? I really need to find time to make non-meat protien sources, Canned beans etc are really high in salt.

MTBrob

I've been tracking for one week now. I've not lost any real weight- but It is my time if the month and I think I am bloated.

^^^^Probably your problem ..

Change your macros up like protein carbs and fat. adjust them where you feel more comfortable with your food choices and stick to that .. Why did you adjust your calories from 1600 to 1290 ?

Do you exercise?

As for sodium, just drink water to balance that out ..

BlackKat75

I get bloated at my time of the month, but I do try to drink a lot of water and that can help with some of it, so for right now my advice is water, water, water.

I just had a quick look at your diary, and right now I would say that if you're really trying to focus on protein / sodium amounts, you'll have to log everything, and not just do quick calorie additions. I've been on MFP since February, but I've really only gotten super-serious with tracking recently and I've found how much was slipping through the cracks because I wasn't logging *every single thing* that I was eating.

As for sodium, it can be hard, but the easiest way of cutting it down is trying to avoid processed foods. I notice that your Italian bread is fairly high in sodium (480mg per two slices), so maybe you want to look at finding another type of bread.

Love your login name, we used to have a lovely polydactyl cat with many, many extra toes!!

EccentricDad

I've been tracking for one week now. I've not lost any real weight- but It is my time if the month and I think I am bloated.

Apart from coming in too low on protien, I am going over on sodium, which is frustrating b/c I really try to avoid salt!

Does any one have any time to peek and see where I can make improvements? I really need to find time to make non-meat protien sources, Canned beans etc are really high in salt.

You can almost always buy a "low sodium" version of a food if you MUST buy processed foods. I found a no sodium added version of black beans yesterday. And as long as you are avoiding preservatives (especially sodium nitrate) then you won't get all the sodium that comes with the meats too.

1500 or less sodium a day is a good goal to have. The best way to to do this is to stop making 5 ingredient or more recipes and just keep things simple.

WendyTerry420

I've been tracking for one week now. I've not lost any real weight- but It is my time if the month and I think I am bloated.

Apart from coming in too low on protien, I am going over on sodium, which is frustrating b/c I really try to avoid salt!

Does any one have any time to peek and see where I can make improvements? I really need to find time to make non-meat protien sources, Canned beans etc are really high in salt.

I won't go near a scale during TOM. Drink extra water and weigh again next week before making any drastic changes.

OK_Girl

I've been tracking for one week now. I've not lost any real weight- but It is my time if the month and I think I am bloated.

^^^^Probably your problem ..

Change your macros up like protein carbs and fat. adjust them where you feel more comfortable with your food choices and stick to that .. Why did you adjust your calories from 1600 to 1290 ?

Do you exercise?

As for sodium, just drink water to balance that out ..

Hi, I haven't changed any of my calorie goals- but I did look through and they seem to fluctuate. I went in and looked at the goals settings- and it is set to a 500 calorie deficit per day, and 45 min of exercise 5 times a week. 1290 does seem a bit low- but there were days the goal looked to be allot higher- those were also the days I was hiking allot- maybe that is why it looks different each day?

I do exercise- 45 minutes per day but apart form that I am a house wife and part time massage therapist, so my days are spent sedentary.

OK_Girl

I get bloated at my time of the month, but I do try to drink a lot of water and that can help with some of it, so for right now my advice is water, water, water.

I just had a quick look at your diary, and right now I would say that if you're really trying to focus on protein / sodium amounts, you'll have to log everything, and not just do quick calorie additions. I've been on MFP since February, but I've really only gotten super-serious with tracking recently and I've found how much was slipping through the cracks because I wasn't logging *every single thing* that I was eating.

As for sodium, it can be hard, but the easiest way of cutting it down is trying to avoid processed foods. I notice that your Italian bread is fairly high in sodium (480mg per two slices), so maybe you want to look at finding another type of bread.


Love your login name, we used to have a lovely polydactyl cat with many, many extra toes!!

Hi, those 180 quick cals are ALL bowls of cereal! I finally got around to logging those in properly today. I log everything that goes into my mouth. Yesterday I was under my cals, so I ate a bowl of cereal in the evening. I have used that log in name for some 15 years. It is easy for me to remember. I had a poly cat, too. her name was digit. When I moved to the UK I gave her to a lady who just recovered from cancer. I was so sad to see her go. I think she was part bob cat or something, too, she was HUGE and found in a field in upstate WA- and had tufts in/on her ears, large legs- this was like a 20lb cat. So laid back and easy going. Loved her!

OK_Girl

WHOA! I looked back at my sugars and I am going to stop drinking the probiotic drinks. 11 grams right there. But listen, this is ODD. I have been logging gala apples- at 11 grams. One day I messed up and logged a generic apple and it logged in at 32 grams of sugar! What is up with that? That is quite a difference.

I am still a bit confused as to how many calories I am allowed per day. It seems there is a different amt every day, and I haven't changed any settings. I did just come off of vacation where I was doing allot of exercise and those days it seemed to allow me more calories.

OK_Girl

I've been tracking for one week now. I've not lost any real weight- but It is my time if the month and I think I am bloated.

^^^^Probably your problem ..

Change your macros up like protein carbs and fat. adjust them where you feel more comfortable with your food choices and stick to that .. Why did you adjust your calories from 1600 to 1290 ?

Do you exercise?


Here is what my settings look like...
YOUR DIET PROFILE TARGET
Calories Burned
From Normal Daily Activity 1,790 calories/day
Net Calories Consumed*
Your Daily Goal 1,290 calories/ day
Daily Calorie Deficit 500 calories
Projected Weight Loss 1.0 lbs/ week

As for sodium, just drink water to balance that out ..

EccentricDad

WHOA! I looked back at my sugars and I am going to stop drinking the probiotic drinks. 11 grams right there. But listen, this is ODD. I have been logging gala apples- at 11 grams. One day I messed up and logged a generic apple and it logged in at 32 grams of sugar! What is up with that? That is quite a difference.

I am still a bit confused as to how many calories I am allowed per day. It seems there is a different amt every day, and I haven't changed any settings. I did just come off of vacation where I was doing allot of exercise and those days it seemed to allow me more calories.

Fruit sugars aren't that important to track as they are sugars already ready for burning. It's the "added sugars" and the sucrose (table sugar) that you need to watch.

nc90

Hi, I haven't changed any of my calorie goals- but I did look through and they seem to fluctuate. I went in and looked at the goals settings- and it is set to a 500 calorie deficit per day, and 45 min of exercise 5 times a week. 1290 does seem a bit low- but there were days the goal looked to be allot higher- those were also the days I was hiking allot- maybe that is why it looks different each day?

I do exercise- 45 minutes per day but apart form that I am a house wife and part time massage therapist, so my days are spent sedentary.

The fluctuation is the calories you burn from exercise. You'll notice on the days you log cardio that you've "earned" ___ calories from exercise today. Your settings to the 1290 are for your NET calories which equal calories from what you eat minus calories from working out.

astrampe

Stop panicking about sugars and sodium and such - don't log quick calories - that is misleading and won't help you find out what works...
A week is not enough, especially because you are in the middle of TOM...
I lost 60 pounds by just staying within calories - I run a lot so I drink loads of water and don't worry about the sodium....
I look better since starting heavy weights, so I make sure I get my protein in - your's look really low.....
Oh, and so many bowls of cereal won't do any good - replace it with a high protein snack like cottage cheese, greek yogurt, almonds or something you like - you can have 3/4 of a cup of 0% yogurt for 180 cals, and it will keep you full and do a lot more good than a bowl of sugared cardboard...:laugh:

kellicci

To me 1290 a day seems low. I know MFP sets most women at 1200 but you should check out the Road map thread and figure out your TDEE. You might be surprised you can actually eat more and you'll feel better.

I think the difference in the apples is that different kinds are different sizes galas are usually on the smaller side. I wouldn't worry too much about that though you seem to have gotten the hang of logging everythign you eat. Just keep it up.

You may not see a big loss the first week. For me after 4 weeks I've lost about 3.5 total. Pretty good when my overall goal was to lose10 pounds, but I lost water weight gained some back lost some fat gained weight during TOM and finally lost again (yes all in the first month!)....it's never a straight line to the finish.

OK_Girl

Stop panicking about sugars and sodium and such - don't log quick calories - that is misleading and won't help you find out what works...
A week is not enough, especially because you are in the middle of TOM...
I lost 60 pounds by just staying within calories - I run a lot so I drink loads of water and don't worry about the sodium....
I look better since starting heavy weights, so I make sure I get my protein in - your's look really low.....
Oh, and so many bowls of cereal won't do any good - replace it with a high protein snack like cottage cheese, greek yogurt, almonds or something you like - you can have 3/4 of a cup of 0% yogurt for 180 cals, and it will keep you full and do a lot more good than a bowl of sugared cardboard...:laugh:

Sorry but I disagree. A bowl of cereal in the morning for breakfast is not doing me any harm. I eat organic, high fiber cereal. It is not sugar coated cardboard. And one bowl a day sin't going to hurt me. I can't stand to eat anything at all in the mornings so I think I am doing pretty good since I am eating breakfast at all. And eating just some cottage cheese or 180 cals of yogurt isn't going to keep me full as there are no carbs or fiber in that. I know you meant well but you misunderstood maybe, my cereal- once a day and of a high quality.

OK_Girl

WHOA! I looked back at my sugars and I am going to stop drinking the probiotic drinks. 11 grams right there. But listen, this is ODD. I have been logging gala apples- at 11 grams. One day I messed up and logged a generic apple and it logged in at 32 grams of sugar! What is up with that? That is quite a difference.

I am still a bit confused as to how many calories I am allowed per day. It seems there is a different amt every day, and I haven't changed any settings. I did just come off of vacation where I was doing allot of exercise and those days it seemed to allow me more calories.

Fruit sugars aren't that important to track as they are sugars already ready for burning. It's the "added sugars" and the sucrose (table sugar) that you need to watch.

Thank you, Dustin. Maybe I should stop tracking sugars. I really appreciate all your help!

TheRealParisLove

Until your TOM is over, just practice logging and weighing/ measuring your foods. I noticed that your protein is set crazy low, do you suffer from gout or renal problems that would be exasperated with additional protein in your diet?

Don't worry about sugar from fresh foods, but make note of sugar totals from any packaged products like dressings and beverages. Maybe instead of a probiotic drink, just take a probiotic supplement or eat plain low fat or non fat yogurt and add your own flavorings with real fruits and nuts. Be careful with dried fruits as it can be very high in calories and carbs.

If eating protein isn't a problem, try to get up to 100 grams a day. You may want to increase your fiber to 25 minimum a day as well, especially if you aren't accustomed to eating 100 grams of protein a day, so that you stay regular.

TheRealParisLove

1500 or less sodium a day is a good goal to have. The best way to to do this is to stop making 5 ingredient or more recipes and just keep things simple.

Haha! My protein smoothies usually have more than 5 ingredients. I love my kitchen and I utilize it fully. I'm usually able to keep my sodium under 2500 mg a day when I cook at home, it's when I dine out that I run into issues.

OK_Girl

Until your TOM is over, just practice logging and weighing/ measuring your foods. I noticed that your protein is set crazy low, do you suffer from gout or renal problems that would be exasperated with additional protein in your diet?

Don't worry about sugar from fresh foods, but make note of sugar totals from any packaged products like dressings and beverages. Maybe instead of a probiotic drink, just take a probiotic supplement or eat plain low fat or non fat yogurt and add your own flavorings with real fruits and nuts. Be careful with dried fruits as it can be very high in calories and carbs.

If eating protein isn't a problem, try to get up to 100 grams a day. You may want to increase your fiber to 25 minimum a day as well, especially if you aren't accustomed to eating 100 grams of protein a day, so that you stay regular.

Hi, I didn't set my protien, the program set that amount for me. All those numbers were preset when I logged in my height and weight. I don't eat dairy and I don't eat alot of meat- but I am trying to increase that. I have heard allot of people say I need to increase my protien so I may look into manually changing that setting.

OK_Girl

after a quick look at some other resources, I seem to be set to the correct amt of protien needed per day. I might not meet that all the time, but I am confused about why I should double the amount. From what I have read it doesn't increase muscle mass and can put stress on kidneys. I do have a form of rheumatoid arthritis and the medications I take already stress the kidneys so I don't want to overburden them.

Can someone please tell me the reasoning for so much protien?

For now I am going to leave my settings alone and focus on meeting the goals. It has been too little time to see results and if I fiddle with it too much, early on, I won't know what's working and what's not. I've not been hungry or tired. There is allot going on in my body with autoimmune disorder, inflammation and vit D defficiency, arthritis and digestive issues. I'm taking your advice about the probiotic tablet over the sugary drink, however. Thank you!

Folks there has been allot of good info given and I need to close my diary now, and process. Thank you for all your input!!

SusanLovesToEat

after a quick look at some other resources, I seem to be set to the correct amt of protien needed per day. I might not meet that all the time, but I am confused about why I should double the amount. From what I have read it doesn't increase muscle mass and can put stress on kidneys. I do have a form of rheumatoid arthritis and the medications I take already stress the kidneys so I don't want to overburden them.

Can someone please tell me the reasoning for so much protien?

For now I am going to leave my settings alone and focus on meeting the goals. It has been too little time to see results and if I fiddle with it too much, early on, I won't know what's working and what's not. I've not been hungry or tired. There is allot going on in my body with autoimmune disorder, inflammation and vit D defficiency, arthritis and digestive issues. I'm taking your advice about the probiotic tablet over the sugary drink, however. Thank you!

Folks there has been allot of good info given and I need to close my diary now, and process. Thank you for all your input!!

Just a quick note under the wire :-) My husband has also just started MFP with me and he also has an autoimmune disorder similar to rheumatoid arthritis. He has his blood drawn monthly to monitor his kidneys. He also did not notice any weight loss during the first week and even had a weight gain-you can imagine how this affected his mood! But he stuck with it and now has started to lose. For him, increasing water consumption and lowering sodium to around 1500-2000 per day was key. He does not eat dairy and had to watch his cholesterol but has no problems keeping his protein up with fish, some lean meat, and whole wheat bread... Good luck! MFP rocks!