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

fevermaps
fevermaps Posts: 162 Member
in Health and Weight Loss
Hello. I am 25 and 127.6 lb and 5'4. I have lost no weight and it's been 3 weeks now. I am exercising also. I am getting very disheartened.

Could someone please have a look and see where i am going wrong? I have noticed that i don't look as bloated in the stomach area but i have lost nothing!

I know i am not massive or anything but i would just like to get back down to the weight i was before my daughter (lose 8 or 9 lb)

Any advice would be appreciated!
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Replies

  • Mokey41
    Mokey41 Posts: 5,769 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.
  • RachelSRoach1
    RachelSRoach1 Posts: 435 Member
    Well it seems like what you're eating has a significant amount of sodium, that you may want to cut back on a little. I couldn't tell you a no fail way to get the weight loss going except to tell you what you could do to make your diet more "perfect" which is cut back on sodium, perhaps eat a little more, and drink more water.

    As far as eating more... sometimes varying your caloric intake can jump start things.. although your intake seems to jump around a little bit as it is. I dunno!
  • Jemmuno
    Jemmuno Posts: 413 Member
    Try cutting processed sugar you seem to always be over. Also, when you eat fruits eat them in the morning so that you can use the sugar you get from them for fuel, so that your body doesn't store that sugar as fat. For the rest of the day eat mostly veggies and protein. This may or may not help each persons body is different.
  • bearwith
    bearwith Posts: 525 Member
    Your sodium levels look high - this will retain water which shows up as weight on the scales.

    Try drinking lots more hot water rather than cold, add a tablespoon of lemon juice to the first cup you drink in the morning.

    Are you exercising everyday?
  • DavidKBrewer
    DavidKBrewer Posts: 53
    My wife had the same thing when we started this. I was shedding pounds and she wasn't losing at all (or barely). But after probably 5 weeks of being true to her calories and exercise she noticed her ring was looser and she fit better in her clothes. Then the scale finally started showing some progress.

    Stick with it.
  • julzrus
    julzrus Posts: 5
    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!
  • Jackdog89
    Jackdog89 Posts: 57 Member
    Try cutting processed sugar you seem to always be over. Also, when you eat fruits eat them in the morning so that you can use the sugar you get from them for fuel, so that your body doesn't store that sugar as fat. For the rest of the day eat mostly veggies and protein. This may or may not help each persons body is different.

    I was just going to say the same thing. You're over on your fats and sugars just about everyday. Hope this helps. ;)
  • stackhsc
    stackhsc Posts: 439 Member
    your last week looks ok net cal wise but the first few weeks looks like you were way under your net.... maybe ?????
  • michaela4910
    michaela4910 Posts: 544 Member
    My wife had the same thing when we started this. I was shedding pounds and she wasn't losing at all (or barely). But after probably 5 weeks of being true to her calories and exercise she noticed her ring was looser and she fit better in her clothes. Then the scale finally started showing some progress.

    Stick with it.

    Excellent, very encouraging.
  • sarahbrown1015
    sarahbrown1015 Posts: 92 Member
    Try cutting processed sugar you seem to always be over. Also, when you eat fruits eat them in the morning so that you can use the sugar you get from them for fuel, so that your body doesn't store that sugar as fat. For the rest of the day eat mostly veggies and protein. This may or may not help each persons body is different.




    I agree with this. Since you are pretty small to start with going over on your sugar and carb intake everyday might be keeping you stuck. Also drink more water!!!!
  • fevermaps
    fevermaps Posts: 162 Member
    Your sodium levels look high - this will retain water which shows up as weight on the scales.

    Try drinking lots more hot water rather than cold, add a tablespoon of lemon juice to the first cup you drink in the morning.

    Are you exercising everyday?

    Yes i exercise every day! Plus i just started Zumba on top once a week.
  • fevermaps
    fevermaps Posts: 162 Member
    Try cutting processed sugar you seem to always be over. Also, when you eat fruits eat them in the morning so that you can use the sugar you get from them for fuel, so that your body doesn't store that sugar as fat. For the rest of the day eat mostly veggies and protein. This may or may not help each persons body is different.




    I agree with this. Since you are pretty small to start with going over on your sugar and carb intake everyday might be keeping you stuck. Also drink more water!!!!

    Hey, i have cut out most sugar in my tea e.t.c but i like having some natural yogurt e.t.c but this makes me go over. I eat fruit and that makes me go over too!
  • blu_meanie_ca
    blu_meanie_ca Posts: 352 Member
    Even if you don't wish to go low carb, you still need to be aware of your carb intake. It is very hard to loose weight when your body is flooded with extra insulin (which it's job is to convert carbs to body fat). If you want to have sugar in your tea, that's fine. But, you then need to adjust else where.
  • fevermaps
    fevermaps Posts: 162 Member
    Even if you don't wish to go low carb, you still need to be aware of your carb intake. It is very hard to loose weight when your body is flooded with extra insulin (which it's job is to convert carbs to body fat). If you want to have sugar in your tea, that's fine. But, you then need to adjust else where.

    I didn't think i was having too much bad sugar as i eat fruit and yogurt but i didn't realize this was a problem! Will adjust my intake and see what happens.
  • Richie2shoes
    Richie2shoes Posts: 411 Member
    Your calories seem fine to me, but what do I know? Are you taking measurements? I'd suggest doing that because there are probably changes that aren't reflecting on the scale.
  • fevermaps
    fevermaps Posts: 162 Member
    I know i have been over on sugar but in the morning if i want to have some musili it takes up 11grams! I don't think i should have to cut out on everything, should i?
  • christabel6
    christabel6 Posts: 173 Member
    Could you use something else instead of sugar to get that sweetness you want, eg Truvia?
  • fit4lifeUcan2
    fit4lifeUcan2 Posts: 1,458 Member
    No matter what suggestions you take, whatever you do...don't give up. It may take you longer to start to drop the weight than others. I cut out most processed carbs and eat about 3 servings of fresh fruit a day instead. Eat about 3 to 5 servings of fresh veggies a day and watch my salt.
  • fevermaps
    fevermaps Posts: 162 Member
    Could you use something else instead of sugar to get that sweetness you want, eg Truvia?

    I dont usually put sugar in my drinks and i have cut out all sweets really. I am getting frustrated as it seems i have to much sodium and sugar in my diet however if i have a kiwi and some museli i seem to go over so what do i do? What can i eat? If i have to get my calories to a certain amount most things have sodium and sugar in so what can you eat?
  • shotpurple
    shotpurple Posts: 4 Member
    Are you sure you're recording your portions correctly? I find a lot of the measures on here don't bear much relation to reality. Some people are happy being really precise (like me), others aren't. If you *can* bear to do it, try measuring/weighing everything - even just for a week, to make sure you're not actually having loads more than you thought. Remember that the info on most food packets is for a 'portion', rather than the whole contents. I bought a set of digital pocket scales off of Ebay (pretty cheap), very useful if you're out and about. But yes, you will get interrogated / be given odd looks by anyone who sees you weighing stuff, so fair enough if you don't want to do that.

    Good luck!
  • fevermaps
    fevermaps Posts: 162 Member
    Are you sure you're recording your portions correctly? I find a lot of the measures on here don't bear much relation to reality. Some people are happy being really precise (like me), others aren't. If you *can* bear to do it, try measuring/weighing everything - even just for a week, to make sure you're not actually having loads more than you thought. Remember that the info on most food packets is for a 'portion', rather than the whole contents. I bought a set of digital pocket scales off of Ebay (pretty cheap), very useful if you're out and about. But yes, you will get interrogated / be given odd looks by anyone who sees you weighing stuff, so fair enough if you don't want to do that.

    Good luck!

    I have scales and weigh out all my portions very accurately so it def can't be that! Thanks for the suggestion though! :)
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    Step back here for a minute.

    You are not overweight. You want to get back into a certain size jeans that you wore before. These are vanity pounds. And your body is going to fight you all the way on them.

    If you really want to lose that last little bit, then yes, you are going to have to be super strict on what you eat, and possibly give up muesli and cut down on fruit. And the past few days you've been over on calories.

    Are you doing any strength training at all? I think if size is more important than the number on the scale, then maybe that could help.

    I hope this doesn't sound too harsh,...
  • FoundProdigal
    FoundProdigal Posts: 32 Member
    Keep in mind, if you are working out you are building muscle...muscle, I believe is heavier then fat...so don't get too discouraged by not seeing the numbers change on the scale yet...it will come...in the meantime you're getting healthier. :)
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 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!
  • Jemmuno
    Jemmuno Posts: 413 Member
    I should also note with my comment when I mean processed sugar this also includes carbs. Carbs are converted straight to sugar in your body. So, maybe the problem isn't the amount of sugar you put in your tea, but the types of carbs your eating. Look at the labels and see how many ingredients are on the back of your carb items. If there are more than 5 or 6 ingredients and some chemical names you can't pronounce then those foods are processed, even if they say Whole Grain on the front.
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Keep in mind, if you are working out you are building muscle...muscle, I believe is heavier then fat...so don't get too discouraged by not seeing the numbers change on the scale yet...it will come...in the meantime you're getting healthier. :)

    Muscle isn't heavier than fat....it is more dense. Honestly with eating at a deficit and doing cardio she isn't building muscle.
  • btoblake
    btoblake Posts: 9 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.
  • Nacho12
    Nacho12 Posts: 155 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!
  • millerll
    millerll Posts: 873 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!
  • DeniseMCronin
    DeniseMCronin Posts: 27 Member
    You are eating a lot of Tesco own brand foods and they sneak in a lot of sugar into their products to mask poor quality, tasteless ingredients. I was in Tescos yesterday with a friend and she was looking at a bag of frozen mixed veg to add to a stirfry and there was sugar in there. When compared to a branded similar product it had no sugar in it. Also they add way to much sodium to foods. M&S have way less sugar & sodium in their products.

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