Frustrated Lurker

Looking at your diary, I would greatly increase your protein and reduce your carbs. Maybe eat a more of a ratio of 40% protein, 30% carbs and 30% fat. I would try to eat more satisfying, nutrient rich meals spread out throughout the day. Also, I would cut out the ice cream and cakes. Feel free to add me as a friend and look in my diary. Exercise looks great. Good luck and keep it going.

If your daily needs are 1900, then you wouldn't want to eat 1900 to lose. A deficit of 500 would put you at one lb a week, so 1400 a day plus eating back your exercise calories would be what the math says. Still one pound a week is not a bad pace, it seems like you're in the ballpark as far as calories go. If you're feeling hungry or deprived then you can experiment to find what satisfies you and keeps you feeling full.

A pound a week is excellent! I'm focusing on 1/2 lb a week.. it is what it is.. I'm flexible with my diary and not perfect so I'm thrilled with 1/2 lb a week. You should be very happy with your weightloss. It comes down to calories and quality of the calories. You could work out 7 days a week, but if you don't stick to the calorie number and quality then it usually won't result in a weightloss. You're doing well! Good Luck!

Hi folks (and Jenna),
you can easily see a long report and also the sugar intake by going to the bottom of her food diary page and clicking on view full report(printable). Adjust the date. Many of the days are well over 70g of sugar, some over 100. The recommended daily limit for women is 24g - and does not pertain to naturally occurring sugars like that in fruits.

Thanks for reaching out Jenna, best of luck. I think 1 pound/week is fantastic, and it's great that you're getting so much exercise as well. I would consider trying to sneak in vegetables a little at a time until you can start to appreciate them on their own (they really are very healthy and you can eat a mountainous salad with little calories and great nutritional benefit). Zucchini muffins, extra veggies in spaghetti sauce, spinach smoothies, add zucchini and mushrooms to your scrambled eggs, etc.

Although someone else has pointed this out. Let me be even more clear.

Breakfast
Breakfast
Breakfast

Second point is almost as important though it sounds like you're aware of it: consistency. I know when my son was younger and we were doing Tae Kwon Do together (at least 3 times per week), that consistency helped tone up and drop what little bit of additional weight I had at the time.

Most of my weight loss came about simply because I gave myself the time (and protected it, no excuses) to walk consistently. Not all at once in a day, but spread out through the day so that I could walk with some intentionality on reaching a daily goal (that I gradually increased over time).

About the most radical thing I did with my food intake was wean myself off sugary drinks. Bye, bye Dr. Pepper. My iced tea was a half & half combination of sweetened and unsweetened to drop the overall sugar content. Oh, I did drop the size of my evening ice cream intake and went from the "big bowl" to a dessert bowl. BUT, I didn't give it up. I did eventually lose my taste for eating it each night. I will occasionally have a dessert when I'm eating out.

That brings me to the third point. If you had a consistent demand for 1600 calories (includes a deficit of 500 calories per day for 1 pound per week loss AND the fueling of your need for additional fuel for physical activity) you should consider a starting point of 400 calories at breakfast, 200 as a mid-morning snack, 400 for lunch, 200 for afternoon snack and then 400 for dinner. You could lower dinner a little to increase lunch and breakfast. But the thing I found to most important was eating breakfast...a real breakfast, not just a piece of toast or some breakfast bar. Yes, I have to make the time and effort for it, but I have discovered that it very important...otherwise the effects of gnawing one's arm off because you are starving is not a good one.

You can adjust accordingly. As long as there is some consistent deficit that doesn't trigger a starvation effect (and all the hormones that trigger some other very difficult to overcome effects) you can get there.

Just a few things for your consideration.

I will send you a friend request.

Your calories per meal are all over the place. It's not about getting your calories in, it's really about quality. You really need to eat breakfast and keep your meals no where over 600-700 calories, which I know I have done it a few times. Once in awhile are ok, but if your really looking to lose weight you need to spread your food out. Meals should be 300-400 for a female.

Why? Where have you got these rules from? I skip breakfast more often than I eat it, and usually have an evening meal that is more than 600 calories. I haven't had any problems losing weight.

I'd like to second JesterMFP. I don't usually eat until after my first job - at which point I've been awake roughly 6 hours. And I'm on track for 2 pounds a week lost. I like to save most of my calories for dinner. 1000 calories at a block? YEAH! Let me feel like I'm EATING something.

1lb per week weight loss - you're doing fine.

And I agree with Jester - eat when you want, when it works for you. Also, eat above your BMR. It will definitely benefit you in the long run.

Agreed!

You do NOT have to eat breakfast if you don't want it, it's not going to make any difference. And you certainly don't have to stick to 300-400cal meals, I have no idea what that's all about?!

How do you gauge your cal expenditure for karate? Are you wearing an HRM or other calorie output device? MFP settings are set way too high, as if you were doing nothing but kumite. I find that working katas and basics are more akin to strength training. On average, I output about 200 cal per class. Sometimes higher for a more intense class, sometime lower when there aren't as many push-ups and sit-ups thrown out there.