New at this and am having trouble...

StephCoff1969
Posts: 357
Ok so I just started journaling and I am surprised at my numbers... I really don't understand all of my numbers, but am always under my calories and over on just about everything else.. How do I find a balance? I really don't know how to change all of this to where my calories will be met but not go over on sugar and stuff.. Please help me.. I am totally confused..
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Unless you have a medical condition where such things are important - don't stress over sugar or sodium - they're both hard to keep in the black at the levels MFP sets by default. Sodium will make you retain water so it might make your weight gain/loss kind of jumpy depending on sodium intake but it's not going to keep you from losing real weight over the long term.
Your macro numbers can be adjusted though when you figure out how you want to shape them; many people go with a 40/30/30 setting (Carbs, Protein, Fat) rather than the default. You'll just have to start tweaking your food choices to get those numbers to line up.0 -
First of all, you REALLY need to eat more. The days you've logged seem to be about 600-700 calories; you should be hitting that 1200 mark or you're not providing your body with enough fuel for your daily activity.
The numbers other than your calories are macronutrients, the components that make up calories and provide your body with the nutrition it needs. I think MFP defaults you to 65% calories from carbs, 20% calories from fat, and 15% calories from protein. You may want to adjust these percentages as you learn more about them. How to make the numbers work: if you're going over on sugar, eat food with less sugar in it. Cut out soda and replace it with chicken - lower sugar, higher protein, more balanced macros. By paying attention to your macros and trying to meet them, you'll end up making healthier choices.0 -
First, did you set your goals or did you go with recommended? If you set your goal, then you probably set them too low. If you are going with the recommended, then you need to review your diary. I had the same problem when I started and it was an eye opener. First, look at what you are going over on. If its sugar, for example, then look and see what you are eating/drinking that has the most sugar content. Then, replace those things with something else to eat/drink. Like, if you drink soda on a daily basis (which has tons of sugar) then you might want to think about replacing it with either a diet soda, green tea, or something with a lot less sugar. Also, when you log your exercise, it allows for more room everywhere, not just calories.
That is why MFP works, it shows you what you should be eating and where you need to change!
I hope this helps!0 -
Thank you for responding, but now I am lost... What is macros? Sorry for so many questions, I am very new at this...0
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Thank you so much everyone... I think that I need to look at everything from a different stand point, you guys rock...0
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Macros are the three "Umbrella" nutrients - Carbs - Fat - Protein; inside each of those is subdivisions or micros but really it's the big three most people focus on.0
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Macros are the three "Umbrella" nutrients - Carbs - Fat - Protein; inside each of those is subdivisions or micros but really it's the big three most people focus on.
So I should focus more on these three and not be overly worried about the others? I think that is what I am getting... Maybe lol0 -
Thank you for responding, but now I am lost... What is macros? Sorry for so many questions, I am very new at this...
Macronutrients - the three big ones are carbohydrates, protein, and dietary fat. Very, very simply:
Carbohydrates provide you with energy. Simple carbs are basically refined sugars, found in soda, baked goods, etc. Complex carbs are vegetables, fruits, whole grains like whole wheat, kernel corn, etc.
Protein provides you with the building blocks to retain and build muscle, and it's extremely important to meet this macro while dieting so your body will retain muscle while losing fat.
Dietary fat is important for hormone regulation and will help with things like clear skin and healthy hair.
Anything else you choose to track generally falls under the "micronutrient" category - sugar is a type of carbohydrate, saturated fat is a type of fat, etc. You can choose to track these based on your research or a doctor's recommendation. I personally track sodium because staying under helps reduce bloating.0 -
Macro is short for macronutrients Protein Fat and Carbohydrate- and MFP tends to automatically include sugar which is a simple carbohydrate.
I rely on complex carbohydrates to get a good balance (Starches - rice, wholewheat pasta, oats in the form of porridge, potato or sweet potato and crispbread as I can't eat yeasted bread. I go by the default balance for these of 55% but lots of people on MFP don't seem to eat much carbs. You have to find out what works for you and your lifestyle.
IF you cook from scratch You can add me as a friend to get an idea of the diary system but please don't ask if you eat out all the time or rely on processed food as I can't really help you.
Good luck it IS doable once you find your way0 -
I wouldn't worry about going over on protein - as I am sure you have it set to MFP standards which is low, I wouldn't worry about going over on fat and sugar either. I would look at your carbs -- try to keep your carbs lower by eating real food - not processed carbs - if you do this then your sugar and sodium should go down automatically. If most your sugar is from fruit or veggies - I wouldn't worry about it. That's just an easy way to start out. You are close to my age and I have found that by doing many calculations that upping that age when you figure your calories does make a difference. When I was trying to follow the eat more rules it gave me 1500 to 1600 calories -- when I figured it at a different website and it took my age into consideration it lowered it to 1290 -- big difference - I guess that slower metabolism makes a difference. Of course, if you work out and burn calories you need to replentish those so if I work out like I am suppose to the 1500 is probably ok - but I am so inconsistent that I think that is what hindered my weight loss - along with other things
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Ok, so I think I am understanding the macros a little better... Thank you for such detailed answers, they have helped me tremendously.. I know that I will get there...0
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Macro is short for macronutrients Protein Fat and Carbohydrate- and MFP tends to automatically include sugar which is a simple carbohydrate.
I rely on complex carbohydrates to get a good balance (Starches - rice, wholewheat pasta, oats in the form of porridge, potato or sweet potato and crispbread as I can't eat yeasted bread. I go by the default balance for these of 55% but lots of people on MFP don't seem to eat much carbs. You have to find out what works for you and your lifestyle.
IF you cook from scratch You can add me as a friend to get an idea of the diary system but please don't ask if you eat out all the time or rely on processed food as I can't really help you.
Good luck it IS doable once you find your way
Yes I do cook at home almost all of the time.. I may eat one meal out every two to three weeks if not longer... I will add you. I can use all the help I can get... :happy:0 -
You definitely need to be eating more calories. You should eat a minimum of 1200 and then if you are doing any exercise you should eat those calories too. Better to figure out your TDEE and then subtract 15-20%. Try this site:
http://www.fitnessfrog.com/calculators/tdee-calculator.html
Macros are your protein, fat and carbohydrate %--these are your body's building blocks. You need all of these macronutirients, but how much of each differs from person to person depending on their individual needs and wants. I have read that minimally you need about 0.5 grams of fat per lb of lean body mass and 0.8 grams of protein for optimal functioning--the rest of your calories can come from carbs. The less refined/processed these carbs are, the better for your body. Therfore sugar from apples is better than sugar from soda--because the apple has fiber and other micronutrients. Plus, the apple will keep you full where the soda will just spike your blood sugar.
Keep reading these forums and you will start to get a much better idea of how this all works and what will work best for you. Don't get discouraged!0 -
trial and error is the only way!! or read the labels before you eat so you know if you want to spend your calories on something that will go over on sodium or over on protein!0
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Too much Pepsi and not enough Protein.0
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If you cut out 'pepsi' it will reduce your sugar numbers instantly. If most of the other things you eat are natural things like fruit as said above you do not have to worry about the sugar number.
Some of the days you have only eaten around 800 calories which is far too low and unhealthy. As others have said if you just make healthy choices of things to want to eat for the rest of your life for a few days/weeks, making sure that your calorie number is where it should be. After this time you will understand more about the macro numbers and may want to change them manually. i.e. I want to have more protein so I have my macros set for 40%carb, 40%protein and 20%fat.
It is a sharp learning curve, but there is plenty of support and motivation from people on this site. My diary is open if you want to look at my choices and also happy if you want to send friend request for future motivation.0 -
Hi and Welcome!
You will find that there are lots of opinions on this website and lots of voices. We all have the same goal; to be healthy and happy. So come on in the waters fine
I agree with Crystal and Weezoh, I would suggest not to stress out too much just yet with the macros (which is a fancy word for Carbohydrates, Protiens, Fats, & Sugars, "the components of food"). Especially if you have struggled with an EDNOS in the past, please focus on eating to hit your calorie goals without being under. Later when that feels easy, then you can start to include things like having your total cholestorel under 300, etc. The only thing you might want to keep in mind is some people feel less hungry if they get more of their calories from protien rather than carbohydrates.
Good luck, we all believe in you!0 -
Thank you all so much for taking the time to answer my questions.. I think that like you have said I will focus first on my daily calories and then follow with everything else..
Some said the pepsi, and yes I do need to cut this out. I am doing much better though drinking one instead of five or six, I am a work in progress...0 -
Thank you all so much for taking the time to answer my questions.. I think that like you have said I will focus first on my daily calories and then follow with everything else..
Some said the pepsi, and yes I do need to cut this out. I am doing much better though drinking one instead of five or six, I am a work in progress...
You'll fit here nicely, as we are all a 'work in progress' lol0
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