Can someone please look at my food diary and help me!

2

Replies

  • fevermaps
    fevermaps Posts: 162 Member
    I didn't look at your diary because the bottom line is calories in vs calories out is how you lose weight.

    If you are eating items that are high in sodium you will see that reflected on the scale....make sure to drink lots of water.

    You don't need to cut back carbs if you don't want to and limited refined sugar is a good idea however sugar from fruit and whatnot is not something to be horribly concerned about.

    How many calories is your goal? Are you eating back exercise calories?

    I say focus your meals around protein and watch sodium and you should see a shift soon!

    Good luck!

    I am drinking 8 glasses of water a day at a minimum. I have cut out most refined sugar. I had a cheat day so to speak and had a triangle of chocolate but i have been eating healthy so i'm just a bit discouraged.
    I have about 1200 calories a day and eat more if i exercise but i don't eat it all back.
    Thanks for the advice!
  • Nacho12
    Nacho12 Posts: 162 Member
    Here's a tip I hope helps you. It helped me.
    Without looking at your food diary, be sure that you
    have a protein for breakfast, 3 fruits and 4 veg during the day.
    Have 2 light carbs before dinner. Try this for 1 week:
    Breakfast :Protein, Fruit, carb
    Lunch :2 veg, 1 fruit , 1/2 protein carb
    snack :fruit
    Dinner :2 veg 1/2 protein
    Then plug in your food.
    High sodium impedes your progress, too, so don't add salt.
    Good luck!
  • fevermaps
    fevermaps Posts: 162 Member
    I never even thought about that! Thanks!
  • fevermaps
    fevermaps Posts: 162 Member
    You are already at a healthy weight, so loss will be slow. I notice your goal seems to be set at 1200. I think that's probably too low for you. I'd recommend working out your TDEE, and subtracting 20% from that for your daily goal. (See the In Place of a Road Map thread here for info.) Since you're already light, you should aim for about 1/2 pound a week of loss. I know that seems glacially slow, but anything faster isn't healthy for someone your size, and you just risk losing muscle.

    Reset your calorie goal higher, eat healthy, continue to exercise, and above all, be patient. It could take a few months to lose those last few pounds. Good luck!

    Thanks a lot! I am happy to lose half a pound a week just been discouraged when it's been nothing in 3! I am overall wanting to eat healthy for the long term so it's not a race so it's not about how fast i lose but i just didn't know if i was eating as healthy as i think i am!
  • fevermaps
    fevermaps Posts: 162 Member
    Have you tried strained yogurt? It has a lot more protein, and less of the sweet whey, so it's really filling.
    Don't forget, if you're carrying a kiddo around and exercising a lot, you may have more muscle than before. It weighs more than fat, but looks good on you.

    I'd switch from measuring pounds to the actual measuring tape, if possible. You could also just stick with the diet that gives you the best energy levels. If you can stick to a diet that makes you feel healthy and energetic, your figure will take good care of itself.

    I've never heard of strained yogurt? What is it?
  • BaileyBoo13524
    BaileyBoo13524 Posts: 593 Member
    I wouldn't worry in the least about cutting the fruits just because of excess sugar/carbs, It also doesn't matter what time of day you eat fruit or any other meal for that matter. That being said I agree with others about cutting down your sodium intake and drinking more water as well as upping your calories.
  • NRSPAM
    NRSPAM Posts: 961 Member
    It could take a little time, if your metabolism is messed up. I think though, it may not be a calorie problem, as much as it is what you're eating. Remember, PFF; protein, fat, fiber, try to include those in all your meals. Higher protein, moderate fat, and fiber from fruits and veggies with all your meals, as often as possible. Be creative, and try to "sneak" veggies into your dishes. Also, I noticed you're not drinking enough water, unless you haven't been logging it. You NEED water if you want to lose weight, it is a very important part of the fat burning process, and will also help flush out any excess sodium. My diary is viewable, if you would like to take a look to see what I mean. :happy: Hope this helps! Good luck!
  • fevermaps
    fevermaps Posts: 162 Member
    Does anyone know how much sugar should i be consuming a day?
  • NRSPAM
    NRSPAM Posts: 961 Member
    It could take a little time, if your metabolism is messed up. I think though, it may not be a calorie problem, as much as it is what you're eating. Remember, PFF; protein, fat, fiber, try to include those in all your meals. Higher protein, moderate fat, and fiber from fruits and veggies with all your meals, as often as possible. Be creative, and try to "sneak" veggies into your dishes. Also, I noticed you're not drinking enough water, unless you haven't been logging it. You NEED water if you want to lose weight, it is a very important part of the fat burning process, and will also help flush out any excess sodium. My diary is viewable, if you would like to take a look to see what I mean. :happy: Hope this helps! Good luck!

    Forgot to mention, also, I've noticed you have a lot of cheese in your diet. A lot of cheese can cause constipation, which could also be the problem...:wink:
  • fevermaps
    fevermaps Posts: 162 Member
    It could take a little time, if your metabolism is messed up. I think though, it may not be a calorie problem, as much as it is what you're eating. Remember, PFF; protein, fat, fiber, try to include those in all your meals. Higher protein, moderate fat, and fiber from fruits and veggies with all your meals, as often as possible. Be creative, and try to "sneak" veggies into your dishes. Also, I noticed you're not drinking enough water, unless you haven't been logging it. You NEED water if you want to lose weight, it is a very important part of the fat burning process, and will also help flush out any excess sodium. My diary is viewable, if you would like to take a look to see what I mean. :happy: Hope this helps! Good luck!

    I just haven't been logging it! I do drink water, i just forget to log it! I just went to have a look at your diary and it seems to be closed.
  • btoblake
    btoblake Posts: 9 Member
    It's usually called Greek yogurt. It's pretty trendy in NY, people are eating it for breakfast or lunch and snacks. I really liked chobani and missed it when I went dairy free. (chobani.com)

    I went back through your food diary, and I think I figured out why people are worried about your sugars and sodium seeming high, despite the foods being reasonable. You just aren't getting a lot of veggies, so the proportions are a little off. In theory, a good diet starts with a plate half full of veggies. If you want an easy adjustment, the cute little bite sized veggies can make a nice snack (I like baby carrots) and putting salad greens alongside of one of your usual meals would probably be easy.
  • Unknown
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  • eyeshuh
    eyeshuh Posts: 333
    Does anyone know how much sugar should i be consuming a day?

    I am not an expert by any means, but I have read that you don't need to worry about sugar unless you have a diet restriction like diabetes. I'm not sure why everyone thinks sugar is the culprit unless it is causing you to go over your calorie goal.

    Since you have so little to lose, just focus on hitting your calorie goals and don't NET below your BMR. Exercise, eat right, have patience. It'll come off.
  • Unknown
    Unknown
    This content has been removed.
  • eyeshuh
    eyeshuh Posts: 333
    Does anyone know how much sugar should i be consuming a day?

    I am not an expert by any means, but I have read that you don't need to worry about sugar unless you have a diet restriction like diabetes. I'm not sure why everyone thinks sugar is the culprit unless it is causing you to go over your calorie goal.

    Since you have so little to lose, just focus on hitting your calorie goals and don't NET below your BMR. Exercise, eat right, have patience. It'll come off.

    There is a group on here based solely on the theory of sugar
    they reccomend no more than 20 grams of sugar daily

    Huh. Well, whatever works for you I guess. You can see from my open diary that I eat all the sugar I want and have never had any issues with losing weight. I am on track for another half pound this week.

    If you are trying to go super low on sugar, you should probably talk to a doctor first. Really, you should talk to a doctor first if you are trying ANY huge dietary restriction like that.
  • adriennepaolini
    adriennepaolini Posts: 28
    Alright hon when they are referring to processed sugars they are talking about processed starch/carb foods. Spaghetti Noodles breads things like that. Being under your count by too far can cause a plateau as well staying close is you best bet. If the weight isn't "coming off" maybe try with measurements instead for tracking weight. The old saying of muscle weighs more than fat is true BUT sometimes our body needs to build up muscle to burn extra calories before you can lose weight. (and honestly hon sometimes the prebaby body never comes back). Be healthy and don't go to extremes
  • mhorn2142
    mhorn2142 Posts: 319 Member
    Just a thought... as you are already pretty small, try focusing on your body composition instead. Don't focus so much on the number on the scale, instead look at how your body looks and focus on toning and building muscle. just some thoughts on how to think about it differently. Maybe then the weight will move and you will have a nice tight body to go with it. :-)
  • kcritter77
    kcritter77 Posts: 162 Member
    Have you just recently started working out in the past 3 weeks also? Or were you working out before?
  • fevermaps
    fevermaps Posts: 162 Member
    Have you just recently started working out in the past 3 weeks also? Or were you working out before?

    Nope just in the past 3 weeks!
  • Some_Watery_Tart
    Some_Watery_Tart Posts: 2,250 Member
    Try varying your workouts to keep your body guessing. Personally, I saw my clothes fitting better a couple weeks after cutting out anything processed. I make a lot of stuff from scratch that has the same calories as the pre-made items, but I see better results now without that junk clogging my system. Plus it's cheaper!
  • KenosFeoh
    KenosFeoh Posts: 1,837 Member
    I think you would benefit from adding at least one fruit or one vegetable to each meal. (I'm working on this, too.)
  • kcritter77
    kcritter77 Posts: 162 Member
    Have you just recently started working out in the past 3 weeks also? Or were you working out before?

    Nope just in the past 3 weeks!

    I'm guessing that with the water your muscles are retaining due to the new workout plus the amount of sodium you eat, you are probably retaining quite a bit of water. Try replacing some of the processed foods with whole, fresh vegetables and see if that helps. Also, 8 glass of water (64) ounces is a starting point. You should probably be drinking twice that at this point.
  • Sunniva88
    Sunniva88 Posts: 6
    Have you found out what your BMR is? If you eat below that most days hitting a plateu will be pretty likely. Maybe that is what has happened? If so there are a number of things you can do: http://www.drlisawatson.com/weight-loss-plateau :)
  • fevermaps
    fevermaps Posts: 162 Member
    Have you found out what your BMR is? If you eat below that most days hitting a plateu will be pretty likely. Maybe that is what has happened? If so there are a number of things you can do: http://www.drlisawatson.com/weight-loss-plateau :)

    Hey its 22.
  • wahmx3
    wahmx3 Posts: 633 Member
    I didn't look at your diary because I don't really believe that what you eat plays any significant role in weight loss. How much you eat and what you do play the majority of the role in weight loss. If you're being honest with your food intake the weight will come off although with only a little to lose it will probably be slow.

    I don't agree at all, it is 80% eating and only 20% exercise when it comes to losing weight. Especially when you only have a few pounds to lose (if any), what you eat is super important. Watch the sugar and sodium like everyone else suggested.
  • fevermaps
    fevermaps Posts: 162 Member
    Thanks everyone!
  • Iron_Feline
    Iron_Feline Posts: 10,750 Member
    Have you found out what your BMR is? If you eat below that most days hitting a plateu will be pretty likely. Maybe that is what has happened? If so there are a number of things you can do: http://www.drlisawatson.com/weight-loss-plateau :)

    Hey its 22.

    LOL - nope that is your BMI - your BMR is about your calorie amount.

    Read this it's very good at explaining stuff.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    Also it's only been 3 weeks - you don't need to lose weight so it will be much harder, and I hate to be the one to say it but since you have had a baby your hips 'may' have changed and you may never fit back into those size 8 jeans - sorry.
  • GoTeamMeaghan
    GoTeamMeaghan Posts: 347 Member
    You are already at a healthy weight, so loss will be slow. I notice your goal seems to be set at 1200. I think that's probably too low for you. I'd recommend working out your TDEE, and subtracting 20% from that for your daily goal. (See the In Place of a Road Map thread here for info.) Since you're already light, you should aim for about 1/2 pound a week of loss. I know that seems glacially slow, but anything faster isn't healthy for someone your size, and you just risk losing muscle.

    Reset your calorie goal higher, eat healthy, continue to exercise, and above all, be patient. It could take a few months to lose those last few pounds. Good luck!

    ^^ this
  • fevermaps
    fevermaps Posts: 162 Member
    Have you found out what your BMR is? If you eat below that most days hitting a plateu will be pretty likely. Maybe that is what has happened? If so there are a number of things you can do: http://www.drlisawatson.com/weight-loss-plateau :)

    Hey its 22.

    LOL - nope that is your BMI - your BMR is about your calorie amount.

    Read this it's very good at explaining stuff.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    Also it's only been 3 weeks - you don't need to lose weight so it will be much harder, and I hate to be the one to say it but since you have had a baby your hips 'may' have changed and you may never fit back into those size 8 jeans - sorry.

    Ha oops sorry read it wrong.
  • fevermaps
    fevermaps Posts: 162 Member
    BMR is 1376

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