DIARY IS OPEN AND I NEED YOUR HELP
MeIShouldB
Posts: 578 Member
I haver lost a total of 30 pounds, but I still have alot more fat on my body than I would like. Mostly belly, upper arms, and thighs. I have started at some more weight training to my routine. I am stick right now at 194. I have a better idea of the body I'm trying to get to, but not sure how to get it.
THIS IS MY GOAL >>>https://www.facebook.com/ashley.maag.18?ref=tn_tnmn#!/photo.php?fbid=488008191270160&set=a.426490180755295.104721.100001829499685&type=3&theater
My diary is now open (AHHHHH). Also, I haven't changed my goal in about 10 pounds or so. I appreciate any help.
THIS IS MY GOAL >>>https://www.facebook.com/ashley.maag.18?ref=tn_tnmn#!/photo.php?fbid=488008191270160&set=a.426490180755295.104721.100001829499685&type=3&theater
My diary is now open (AHHHHH). Also, I haven't changed my goal in about 10 pounds or so. I appreciate any help.
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Replies
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First let me say congrats on the 30 pounds. I am almost there.
I took a look at your diary and this is what I see:
1. No fresh fruits or veggies. You need to eat those.
2. You have a lot of processed snacks (rice cakes, protein bars etc.)
3. I don't think you may be eating enough.
I would try at least eating 1/2 of those excersie calories back. I know my weight loss had slowed down when I was not eating enough. I was only losing like .4 pounds a week. Then when I ate more I lost 1.4 pounds.
If you friend me you can see my diary.0 -
First let me say congrats on the 30 pounds. I am almost there.
I took a look at your diary and this is what I see:
1. No fresh fruits or veggies. You need to eat those.
2. You have a lot of processed snacks (rice cakes, protein bars etc.)
3. I don't think you may be eating enough.
I would try at least eating 1/2 of those excersie calories back. I know my weight loss had slowed down when I was not eating enough. I was only losing like .4 pounds a week. Then when I ate more I lost 1.4 pounds.
If you friend me you can see my diary.
I do not log my veggies. I'm also thinking I'm not eating enough. If you notice, I usually don't eat my 1940, let alone the exercise cals.0 -
Veggies count as calories, so you need to log them. Everything counts. Also, how long have you been stuck? And if you just start a heavy weight training routine, you probably have water retention.0
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Remember that just like it took time to put the pounds on, it takes time to take them off. You usually put on weight from the core out, & take it off from the extremities in. So I would just encourage you to continue dieting & exercising, your current loss is great, & you'll see the fat in your arms & thighs slowly start to go away, & finally the belly. That said, I think you should be at 1600 calories/day, so if you're recording everything, then it does look like you're not eating as much as you should. This would cause your body to go into a starvation mode & want to hang onto the calories, by slowing your metabolism (although some people don't believe this happens). Also agree w/ bluvsu that you need to try to get your calories from actual food....not powders and/or processed foods. Sometimes a supplement can help you to get something you need without as many calories, but it's always better to eat real food & much more satisfying. Keep up the good work! :-)0
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Be gentle with me folks. It was REALLY hard for me to open my diary to judgement. When ur big all ur life last phrase you wanna hear is "you ate THAT?"0
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Veggies count as calories, so you need to log them. Everything counts. Also, how long have you been stuck? And if you just start a heavy weight training routine, you probably have water retention.
Stuck about a week and a half between 194.-194.50 -
Remember that just like it took time to put the pounds on, it takes time to take them off. You usually put on weight from the core out, & take it off from the extremities in. So I would just encourage you to continue dieting & exercising, your current loss is great, & you'll see the fat in your arms & thighs slowly start to go away, & finally the belly. That said, I think you should be at 1600 calories/day, so if you're recording everything, then it does look like you're not eating as much as you should. This would cause your body to go into a starvation mode & want to hang onto the calories, by slowing your metabolism (although some people don't believe this happens). Also agree w/ bluvsu that you need to try to get your calories from actual food....not powders and/or processed foods. Sometimes a supplement can help you to get something you need without as many calories, but it's always better to eat real food & much more satisfying. Keep up the good work! :-)
Thank you0 -
I went back about a week and you are going over your fats every day. A lot of processed high salt and fat foods, I think you need to cut down on that.0
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I concur with the posters here saying too much in the way of processed foods. I'm hazarding you are not getting enough fiber, and I can see you are high in fats and sodium (Processed foods are high in both).
Also, log your veggies and fruits. You might be a grazer when it comes to the veggies, and downing 300 or so calories there.
Also, bear in mind, you are not just losing body fat. You are also converting body weight from fat into muscle, and muscle is heavier than fat. You can see the results here by recording your neck/hips/waist.0 -
I went back about a week and you are going over your fats every day. A lot of processed high salt and fat foods, I think you need to cut down on that.
Actually thanks for pointing out the fat thing. The internet version of MFP doesn't break down what TYPE of fat ur eating. But the app on my phone shows saturated, unsaturated, trans, and all. My thing is this, I eat alot of nuts. If we are eating the GOOD fats does it matter as much?0 -
I concur with the posters here saying too much in the way of processed foods. I'm hazarding you are not getting enough fiber, and I can see you are high in fats and sodium (Processed foods are high in both).
Also, log your veggies and fruits. You might be a grazer when it comes to the veggies, and downing 300 or so calories there.
Also, bear in mind, you are not just losing body fat. You are also converting body weight from fat into muscle, and muscle is heavier than fat. You can see the results here by recording your neck/hips/waist.
Muscle is not heavier than fat it is denser than fat, so if you gain muscle you will LOOK smaller but WEIGH the same or more.0 -
You have a lot of sodium most days, water retention could be part of your problem.0
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because it's denser, it's often used interchangeably with heavier. one cubic inch of muscle IS heavier than one cubic inch of fat.I concur with the posters here saying too much in the way of processed foods. I'm hazarding you are not getting enough fiber, and I can see you are high in fats and sodium (Processed foods are high in both).
Also, log your veggies and fruits. You might be a grazer when it comes to the veggies, and downing 300 or so calories there.
Also, bear in mind, you are not just losing body fat. You are also converting body weight from fat into muscle, and muscle is heavier than fat. You can see the results here by recording your neck/hips/waist.
Muscle is not heavier than fat it is denser than fat, so if you gain muscle you will LOOK smaller but WEIGH the same or more.
Log your veggies! you might be retaining a lot of water right now, so make sure you're drinking a lot and keeping up with your workout.0 -
Lots of protein shakes each day also. Can you reduce it to possibly 1 and get whole food for the other protein?0
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I looked back about 5 days and saw hardly any fresh fruits or veggies. As long as you're eating at a deficit, you will lose weight (though plateaus do happen) but you should really try to incorporate fruits and veggies into your diet. Undoubtedly, you're missing out on a lot of micronutrients with your current diet.
Edit: If you're eating them and not logging them, then you might not be eating at a deficit. They can add up. Heck, I ate 135 cal of broccoli this morning alone, especially fruits.0 -
Lots of protein shakes each day also. Can you reduce it to possibly 1 and get whole food for the other protein?
I will try. Its so convenient.0 -
Lots of protein shakes each day also. Can you reduce it to possibly 1 and get whole food for the other protein?
I will try. Its so convenient.
I know and some of them are so yummy ;p0 -
Lots of protein shakes each day also. Can you reduce it to possibly 1 and get whole food for the other protein?
I will try. Its so convenient.
I know and some of them are so yummy ;p
Amen0 -
congrats on your lose this far
you asked if you can eat to many good fat the answer YES you can that goes for natural sugar also
here is a few ideas for good fats
Avocados
coconut oil
Almond butter
Nuts butters
Nuts
Olives
Fish like Salmon tuna
I limit myself to 20 % fat on a 1600 calorie diet0 -
I looked thru your diary for a few weeks and paged back a month or so. I think the basic nutrient breakdown is good for now. You seem to be on a regular exercise routine, so things are progressing very well. I did notice that you have not seemed to adjust the calories down much. As we get fitter and lose weight two things happen. First, your body needs less to function because of the fat loss, and because of the exercise you are getting fitter so the workouts burn a little less.
I am not in agreement with all this starvation mode talk I see. It has a minor impact until you get to a much leaner physique. One study I was reading cited a case where they took very lean males and subjected them to a very low caloric intake for a period of 8wks. In simple terms, there metabolism reduced by approximately 30%. How lean you are has a bit impact on how much a restricted diet will affect your metabolism. I suggest you might want to consider reducing the calories marginally and see how that goes. Myself, I always find the most efficient fat loss with the carbs on the lower side, but that is just me. Experiment an you will find out what works for you.
I would ask if you are measuring much of your food with a kitchen scale? We tend not to be very good judges when it comes to estimating, so a using a cheapo kitchen scale for a while can really help give you some perspective on that aspect. Its not a big deal. This is particularly important with your starchy carbs. We all love them, and its is very very easy to end up eating a whole lot more than we think.
As for the food types, I would ask how are your moods, energy and cravings? If those are all fairly reasonable, don't change anything other than maybe the quantities. The absolute most important thing is you balance those things and this fits your lifestyle. You will find your tastes are going to change over time. It all comes with time and patience. You are doing very well. Just keep paying attention.
Protein shakes are just a convenient way to get protein, nothing more. If you are in bind use em, otherwise go for meat. Meat tends to be a bit more filling.0 -
congrats on your lose this far
you asked if you can eat to many good fat the answer YES you can that goes for natural sugar also
here is a few ideas for good fats
Avocados
coconut oil
Almond butter
Nuts butters
Nuts
Olives
Fish like Salmon tuna
I limit myself to 20 % fat on a 1600 calorie diet
I eat alot of salmon, nut butters, and nuts0 -
I looked thru your diary for a few weeks and paged back a month or so. I think the basic nutrient breakdown is good for now. You seem to be on a regular exercise routine, so things are progressing very well. I did notice that you have not seemed to adjust the calories down much. As we get fitter and lose weight two things happen. First, your body needs less to function because of the fat loss, and because of the exercise you are getting fitter so the workouts burn a little less.
I am not in agreement with all this starvation mode talk I see. It has a minor impact until you get to a much leaner physique. One study I was reading cited a case where they took very lean males and subjected them to a very low caloric intake for a period of 8wks. In simple terms, there metabolism reduced by approximately 30%. How lean you are has a bit impact on how much a restricted diet will affect your metabolism. I suggest you might want to consider reducing the calories marginally and see how that goes. Myself, I always find the most efficient fat loss with the carbs on the lower side, but that is just me. Experiment an you will find out what works for you.
I would ask if you are measuring much of your food with a kitchen scale? We tend not to be very good judges when it comes to estimating, so a using a cheapo kitchen scale for a while can really help give you some perspective on that aspect. Its not a big deal. This is particularly important with your starchy carbs. We all love them, and its is very very easy to end up eating a whole lot more than we think.
As for the food types, I would ask how are your moods, energy and cravings? If those are all fairly reasonable, don't change anything other than maybe the quantities. The absolute most important thing is you balance those things and this fits your lifestyle. You will find your tastes are going to change over time. It all comes with time and patience. You are doing very well. Just keep paying attention.
Protein shakes are just a convenient way to get protein, nothing more. If you are in bind use em, otherwise go for meat. Meat tends to be a bit more filling.
I do have a kitchen scale and it's pretty great.0 -
Be gentle with me folks. It was REALLY hard for me to open my diary to judgement. When ur big all ur life last phrase you wanna hear is "you ate THAT?"
I am so NOT a small girl. I was small when I was 7 years old. I weigh now 240.6 and was at 267. Please don't worry about what others are saying. I know SO hard to do. But shut them out.
I want to write more but gotta go to work.
Please add me as a friend.0 -
Congrats on your success so far! I would agree with some previous posters that you need to log those fruits and veggies. You need an accurate picture of what you are truly eating.
If the bars and proteins make you full and satisfied, that's up to you, but I can't imagine that the amount of processed food is good for you. Maybe switch out a few of the "fake" foods (fat-free sugar-free creamer might be a good one!) for some more whole foods. Who really knows if any of the weird chemical crap we eat hinders weight loss, but I do know how much better I feel when I eat more fresh foods, good fats, and fiber.
Keep up the good work!0 -
OK FOLKS I'M ALSO GONNA POST MY TDEE, BMR, ALL THAT GOOD STUFF. IN CASE ANYBODY HAS SUGGESTIONS ON TWEEKING CALORIES TO MEET MY GOAL.
Thefitgirls website: BMR-1686, TDEE-2023 (BASED ON PICKING LITTLE TO NO EXERCISE SINCE I'M BASICALLY SITTING OTHER THAN MY WORKOUT
IIFYM: TDEE 2158, BMR 1692
FITNESS FROG: TDEE-2023 BMR 16860 -
I went back about a week and you are going over your fats every day. A lot of processed high salt and fat foods, I think you need to cut down on that.
Actually thanks for pointing out the fat thing. The internet version of MFP doesn't break down what TYPE of fat ur eating. But the app on my phone shows saturated, unsaturated, trans, and all. My thing is this, I eat alot of nuts. If we are eating the GOOD fats does it matter as much?
You're right the fats you're eating should be good fats(as you've said they are)...nuts, coconut, avocado, olives, olive oil, etc. But you should also try to keep your diet close to the recommended amounts of protein, carbs, & fats. If you overeat in one area, then you're shorting yourself somewhere else. Either that or you're going over on calories. I think it's most important to get the recommended protein, then carbs and/or fats. Also the fats tend to be very high in calories, so you're using up a lot of calories that should be going for proteins & carbs, if you overeat on fats. Also, to me, fats are just not as filling as carbs from fruits/veggies.0 -
Veggies count as calories, so you need to log them. Everything counts. Also, how long have you been stuck? And if you just start a heavy weight training routine, you probably have water retention.
Stuck about a week and a half between 194.-194.5
1.5 weeks is not a plateau or even a stall. You should just wait it out for another 3 weeks. If after a month your weight doesn't change, then you should evaluate your position.0 -
I went back about a week and you are going over your fats every day. A lot of processed high salt and fat foods, I think you need to cut down on that.
Actually thanks for pointing out the fat thing. The internet version of MFP doesn't break down what TYPE of fat ur eating. But the app on my phone shows saturated, unsaturated, trans, and all. My thing is this, I eat alot of nuts. If we are eating the GOOD fats does it matter as much?
I would suggest not limiting fats. Dietary fats do not equate to body fat and in fact, high fat diets are better for satiety. The only fat to stay away from is transfats as it's a synthetic fat and your body cannot process it. Eliminating process foods will just improve quality of food (more nutritious foods - so vitamins and minerals, etc..). Also, lower process foods will eliminate sodium which can prevent some water weight... but it will not prevent fat loss.0 -
OK FOLKS I'M ALSO GONNA POST MY TDEE, BMR, ALL THAT GOOD STUFF. IN CASE ANYBODY HAS SUGGESTIONS ON TWEEKING CALORIES TO MEET MY GOAL.
Thefitgirls website: BMR-1686, TDEE-2023 (BASED ON PICKING LITTLE TO NO EXERCISE SINCE I'M BASICALLY SITTING OTHER THAN MY WORKOUT
IIFYM: TDEE 2158, BMR 1692
FITNESS FROG: TDEE-2023 BMR 1686
If you are going to do TDEE, you need to include exercise and not eat back exercise calories. I would suggest redoing the calculations with exercise built in.0 -
Veggies count as calories, so you need to log them. Everything counts. Also, how long have you been stuck? And if you just start a heavy weight training routine, you probably have water retention.
Stuck about a week and a half between 194.-194.5
1.5 weeks is not a plateau or even a stall. You should just wait it out for another 3 weeks. If after a month your weight doesn't change, then you should evaluate your position.
Sounds good to me0
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