Week 1-4 : Diet
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I am given 1200 per day , the last couple of days I have gone over on calories and sodium.
My energy level is ok.
Had oral surgery last month so most of my calories are from "soft foods" soup or protein drinks. Not a fan of puree food. who is? ~~ Hence the sodium and calories overage ...... :ohwell:
I don't drink soda gave that up Feb 9 Diet Dew was my drink of choice.
that was a HUGE success for me I drank ONLY soda everyday NEVER water for about 12 years or more !
Feel so much better, working on my coffee in take now. Was drinking a pot a day with splenda and creamer now down to 3 cups.0 -
I eat above my BMR at 1600and if I work out very hard and am hungry, I eat back some of my exercise calories. I eat fairly clean, i actually don' t like junk food, I love wine and chocolate but I have been able to have it all in moderation in past 11 weeks since joining MFP. For now, diet is under control for me. I need to find more time for working out.0
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Tell me what your diet is like, sticking points, and how your energy levels are. Keep each other motivated as well. Everyone should get to know each other. 12 Weeks will go by very quickly!! Get ready for that Sunshine and warm weather. Well in PA it is still snowing i'm sure some of you have warm weather already and for that I am jealous =-)
I was on 1400 cals but I've recently calculated my cals with TDEE - 20%, that includes 1 to 3 hours of light exercise a week. I'm at 1651 Cals 40% Carbs, 30% Fat, 30% Protein. Since my workout is already included in the calculation, I don't eat my exercise cals back. I try to eat non processed food as much as I can and love to eat the color of the rainbow (veggies). I do find a hard time reaching that 1651 most days but I am trying. Protein is another area that I fall behind on. Carbs are my downfall - they add up fast! My energy levels are getting better every day. I do half an hour of cardio 3 times a week and just recently started strength training 3 times a week with dumbbells. NSV: I am now able to run on my elliptical for an hour without feeling like I'm dying or reaching for my asthma inhaler. :happy:0 -
MFP recommends 1200 calories for me, which surprisingly is hard for me to keep up with, I never seem to make it. I cannot follow their recommendations on sugar intake as mine needs to be higher for medical issues. But when I see that in red it irks me.
So far what I'm mainly working on is the portion control. I cook from scratch on an almost daily basis, so that's usually not a problem for me. While I will limit what I eat, I will not suddenly stop eating a wonderful food simply because it's high carb or high calorie. The compromise is the much smaller amounts.
Prime example, I'm making cabbage rolls today. It is a tradition and an old family recipe. Somehow I've got to figure out how to measure exactly what goes in and the calorie counts.
As for energy levels, I lag mid-afternoon. Whether this is from starvation or the BP meds, who knows. I also get extremely hungry around 9 or 10pm every night. I'm still up working at that point. Last night instead of eating, I ignored it. I'm starving this morning and want more than my blah oatmeal Help?! 0 -
I'm not a fan of 1200 calories a day. Doesn't work for me. I eat between 1600-1700 calories a day, and base that on a 17% deficit of my daily burn which is typically 2050-2100 according to my Fitbit and HRM.
I walk every day and am currently doing ChaLEAN Extreme 90 day strength training/cardio DVD which I love. I previously have done Jillian Michaels 30 Day Shred and Ripped in 30. I have let my gym membership expire because I love my walking/DVD workouts at home so much, and I do something pretty much every single day.
Looking forward to this 12 week challenge. I have 20 1bs to lose to get to my goal of 140... however, if my body fat percentage drops significantly and my clothes fit and I look great naked, I don't really care what the number on the scale says..:laugh:0 -
I'm eating between 1500-1700 calories a day. I try to stay on the lower end, but if I eat to the higher end I don't feel defeated. I lost weight before on 1300 cal a day, but it didn't stay off. I have insulin resistance and my blood sugar last time it was checked was in the prediebetes range, therefore I am trying to not eat a lot of carbs. and of course no sugar , white bread, or white rice. I do take a med. to help control the insulin levels and feel it is helping me. I try to keep carbs under 100, but it would probably be better for me to go lower.
Yesterday was a bad day because I ate out twice. I do so much better when I don't eat out!0 -
Have lost 17 lbs since the first of the year.....and about 30 lbs in the last 4-5 months.
BMR = 1463 Using a Body Media monitor for burn...averages 2300/day
Was eating 1400 cals a day average but stalled the last couple weeks so upped to 1700 cals this last week and a pound finally came off. I wasn't hungry at 1400 cals anymore....at 1700 hunger is back. I take this as a good sign.
Morning workout on elliptical 20 minutes.....then off to sedentary job....come home and do a fitness dvd for 30 minutes then jump on elliptical for 20-40 more minutes (most days). Get at least 1 rest day in....trying for two...just hate getting out of routine.
40/30/30macro....hit it most days. Going for whole grains, lean proteins and vegetables. Limited refined foods.Totally detoxed from sugar.
On level 2 of 30DayShred right now.....going to do P90X after I'm done.
Looking to lose 25 more pounds....mostly belly fat....some inner thigh. My main goal right now is to drop as much as I can before my vacation in May. 8 weeks away!!!!!0 -
My diet... wow... that's a loaded subject! LOL... I am pretty good with food. I do not crave or even want sweets, so that's not an issue. I eat a lean cuisine meal at lunch. I drink at least 8 bottles of water a day. And thru the week, I eat a sandwich and soup for supper or something equally low cal.
My Problems!!
1. Beer is my biggest downfall, this maybe an odd problem area for a woman but there it is. I know this should be an easy one. 96 calories per can of totally empty calories. Common sense says just dont do it!!! . BUT it's part of my life. In the evenings, my husband and I sit and talk and have a couple of beers together. It's just what we do, what we've always done, and our downtime. I do figure these calories into my total every day.
Also, most nights we eat very late. Then go to bed. I've read alot about eating late. Some advice says it's a no-no, some say as long as your under your calories, then your fine. So I just don't know.
2. Weekends - We have have a large group of friends. Almost every weekend year round we grill, go to the lake, etc... (again, beer is an issue as far as calories go) There is no part of any of our weekend life that is fitness or nutrient oriented. i.e. In my world, folks think fried okra or squash is healty because it's "vegetables"... LOL
I want and need to find a way to make all this work for me. I'm getting older but we still live a young and active lifestyle. I want to feel and look good and still be able to be a part of my world of friends and life!0 -
MY ENERGY IUS UP AND DOWN AND I CUT BACK ON COFFE SO I FEEL VERY WEIRD....0
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Tell me what your diet is like, sticking points, and how your energy levels are. Keep each other motivated as well. Everyone should get to know each other. 12 Weeks will go by very quickly!! Get ready for that Sunshine and warm weather. Well in PA it is still snowing i'm sure some of you have warm weather already and for that I am jealous =-)
Im trying to stay between 1457 and 1957 for my daily calories. When i work out I try to net 1457. Figuring out my calories has been my biggest problem. My energy is down most days. I work from 5:30am - 2pm, so I have a hard time getting 8 hours of sleep as this would mean I would need to be in bed by 8pm. I also suffer from allergies and I believe this contributes to why I'm so exhausted EVERY day. Last week I started following the Dash Diet Plan, which is basically exactly what you have recommended to all of us.
My biggest challenge is the lack of sleep. All I want to do after work is go home and take a nap and by the time I wake up it's too late to get to the gym because I need to get dinner and laundry and food packed for the next day before I get to bed. I'm at work right now and my eyes are burning and watering from my allergies and I'm yawning and can't wait to get to bed, but I know I need to get to the gym:yawn:
I also have a husband and daughter who refuse to give up the crap foods and so I have that temptation in the house too.0 -
I try to eat a high protein breakfast most or all mornings. This consists usually of a protein shake or eggs and toast. Lunches are often leftovers, grilled chicken breast or a tunafish sandwich. I have been trying to have a colorful vegetable with lunch like carrots or broccoli. Dinners are my biggest meal. It is usually something with 90/10 lean ground beef or chicken. I am trying to plan to eat a healthy snack between 2 and 5 pm because I noticed that I am usually really hungry then and don't make the best snacking choices. Nighttimes are hard for me not to go over my calories because I like to eat something before bed sometimes. I usually have completed logging my food by then and since I usually have enough calories I don't always put it.in which isn't a good practice for me because I am estimating and doing math in my head which I am not always good at. I aim for 1720 calories per day because that is what MFP recommends to lose one pound per week. I have lost 6 lbs since switching from losing 2 lbs per week to 1. That is in about 11 weeks. I used to do 1200 or 1300 calories per day but I wasn't losing much weight at all because I would go from one extreme to the other with my eating. I would like to do better with my diet for this challenge so I can lose more during this twelve week time period.0
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My diet consists of oatmeal for breaky, salad with protein and quinoa for lunch, fish or chicken with green veggies for dinner and fruit and yogurt for snacks recovery meals of pb and a banana on a wrap!
I eat 1400 calories per day plus whatever I burn during exercise.
My energy levels are awesome!0 -
I LOVE my red wine toooooooooI eat healthy during the week. Lots of fruits and vegetables. But, I LOVE red wine... and when I drink wine, I LOVE cheese and crackers. I think that's my biggest downfall.0 -
HI i eat very clean 80 % of the time i try to eat as much Organic that i can get i do not eat Processed . My down fall is Red Wine i use to have a glass a day IKNOW thats bad but i have cut back to where i will have a glass or maybe even 2 one night on the weekend .
I did follow the MFP calorie limit for awhile but they had me at 1200 Calories and i did that for a few weeks but stopped as i found i was starving all the time and had NO energy as i do go to the gym 5-6 times a week and i do yoga about that too.i stopped using MFP calorie limit as i find they are way out on there numbers. SO i went to another place that an girl on another group told me about and got my numbers from there. ANd added them to MFP I take in about 1450 Calories a day and i don't add back my workout calories but some days i will eat about 200 or so more it just depend on what my body is telling me i try really hard not to go under 1400 i eat every 2 or so hours 3 meals and 3 snacks . I am going to be 50 in a few weeks and i struggle with hormonal issues and i have a thyroid issue also and that had made it very hard for me to lose i didn't lose any weight for over a year no matter what i did but i have things on track now CROSSING MY FINGERS and have drop 10 lbs in the last few months i was just off from working out at ALL for the past 5 weeks as i tore my calf and i still lost a few lbs in that time. BUt the last week i have been back at the gym everyday . my diary is open if anyone wants to have a look and i am all for advise on making some changes
Best of luck to you all0 -
My diet is 2 protein shakes with normally fruit and almond milk. A banana with my breakfast shake. Then a healthy snack. For my actual meal a day it's normally 90% of the time chicken with veggies sweet potato salad or sweat potatoe fries. Then this week I am going to do Greek yogurt about an hour before my personal trainer because I've been getting dizzy durning workouts mainly due to my low bp. I have quit pop all together a couple a weeks ago and can't stand the taste anymore. After reading a book by Jullian I am cutting out everything white and eating every 4 hrs for 4 meals a day. I need to figure out how to cook fish and pork so I can eat something else besides chicken.0
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Trying to stick to 1500 calories and stay within my limits of carbs/protein/fats(40/30/30) Struggling as of late with chocolate cravings and wanting to eat everything in site (even when not hungry.) Usually eat a good breakfast with lots of whole grains, fruit, and protein.0
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MFP recommends 1200 calories for me and I usually make the mark, give or take 100 calories. When I'm good, I'm fantastic, when I'm bad, I am rediculous . The most exercise I get is a 2 mile run/walk on the treadmill any where from 4.8 mph to 6.2. I like the treadmill and eliptical becasue I feel that they are both great cardios and I feel like I get a lot for the 30 minutes. I struggle with breakfast because I get up at 4:00 am and usually don't want anything that early. I will eat at work at around 8:30, usually fruit. I like my diet because I eat exactly what I want, I just usually eat a portion that fits into my calorie count. I snack occasionally, usually something sweet, but I try not to start because I can't stop. Feel free to look at my diary. I weight and measure everything. I'm trying to stay away from gluten, but I do have it occasionally. Looking forward to the help and hope that I can help others.
You need to eat something as soon as you wake up to get that metabolism burning. Greek Yogurt with a 1/4 Cup of Granola perhaps? Or 1/2 small bagel with Natural PB. Start tomorrow. You got this!0 -
MFP recommends 1550 for me, and my PT agrees, so that's what I've been doing. I eat incredibly healthily during the week and have a cheat meal on a Saturday. My weight loss has hit a bit of a plateau (after losing 60lbs so far) so I'm considering doing that TDEE - 20% thing, or at least increasing my calories slightly as I think my deficit has been too big.
An average day:
breakfast - either porridge made with a bit of milk and mainly water, or poached eggs (1 yolk, 2 whites), toast and baked beans
snack: fruit/nuts/oatcake (either, not all!)
lunch: tuna or chicken salad
snack: see above
dinner: something like chicken again, or fish, with veg, or sometimes a jacket potato with tuna
snack: low fat natural yoghurt
I generally have my 5 a day, if not more. My biggest vice is coffee I guess. I only have it with milk, but my PT says that too much caffeine can hinder weight loss.
Is your goal is 1550 and you burn 1000 calories a day I would recommend eating 2000 to replace some of the fuel used during exercise this will assist in building a little muscle and put you in a better spot. You can only run at a 500-1000 calorie deficit for around 3-6 months before the scale stops moving generally. Do this for about 2 weeks break the cycle and then drop it back down again!0 -
I eat between 1400-1500 calories a day. I try to watch the amount of fat I eat. I also try to stay away from "white" carbs. I have a hard time drinking my daily amount of water. Keeping water bottles around me helps. 0
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I think that the most important thing is not to consider that one is on a diet, but a healthy eating plan for life, which includes treats, chocolate, pizzas, birthday do's, restaurant meals and so on. But all in moderation. The worst thing about a diet is that one sticks to it, loses the weight, then goes back to "normal" eating - which is what put the weight on in the first place!
Yeah "Diet" is just my word for what you put in your mouth daily. I guess I should rephrase "FOOD INTAKE" =p0 -
My diet... wow... that's a loaded subject! LOL... I am pretty good with food. I do not crave or even want sweets, so that's not an issue. I eat a lean cuisine meal at lunch. I drink at least 8 bottles of water a day. And thru the week, I eat a sandwich and soup for supper or something equally low cal.
My Problems!!
1. Beer is my biggest downfall, this maybe an odd problem area for a woman but there it is. I know this should be an easy one. 96 calories per can of totally empty calories. Common sense says just dont do it!!! . BUT it's part of my life. In the evenings, my husband and I sit and talk and have a couple of beers together. It's just what we do, what we've always done, and our downtime. I do figure these calories into my total every day.
Also, most nights we eat very late. Then go to bed. I've read alot about eating late. Some advice says it's a no-no, some say as long as your under your calories, then your fine. So I just don't know.
2. Weekends - We have have a large group of friends. Almost every weekend year round we grill, go to the lake, etc... (again, beer is an issue as far as calories go) There is no part of any of our weekend life that is fitness or nutrient oriented. i.e. In my world, folks think fried okra or squash is healty because it's "vegetables"... LOL
I want and need to find a way to make all this work for me. I'm getting older but we still live a young and active lifestyle. I want to feel and look good and still be able to be a part of my world of friends and life!
By all means drink the beer~! Here is what I want you to do. Whatever you burn a day calorie wise currently say 500 calories I want you to find a way to do an extra 200 calories a day this will counteract the beer. 1-2 drinks a day have some promising research on reducing stress less risk of heart disease and so on. Up to 10% of your diet can be empty calories if the rest of the diet is spot on and you compensate for the extra intake. I drink on a friday. But I kill myself all week to allow myself those extra 500-1500 calories I may consume. That is part of you and your husbands together time and that I would never take away from you!!0 -
I try to eat a high protein breakfast most or all mornings. This consists usually of a protein shake or eggs and toast. Lunches are often leftovers, grilled chicken breast or a tunafish sandwich. I have been trying to have a colorful vegetable with lunch like carrots or broccoli. Dinners are my biggest meal. It is usually something with 90/10 lean ground beef or chicken. I am trying to plan to eat a healthy snack between 2 and 5 pm because I noticed that I am usually really hungry then and don't make the best snacking choices. Nighttimes are hard for me not to go over my calories because I like to eat something before bed sometimes. I usually have completed logging my food by then and since I usually have enough calories I don't always put it.in which isn't a good practice for me because I am estimating and doing math in my head which I am not always good at. I aim for 1720 calories per day because that is what MFP recommends to lose one pound per week. I have lost 6 lbs since switching from losing 2 lbs per week to 1. That is in about 11 weeks. I used to do 1200 or 1300 calories per day but I wasn't losing much weight at all because I would go from one extreme to the other with my eating. I would like to do better with my diet for this challenge so I can lose more during this twelve week time period.
Late at night 10-12 almonds with a little cinnamon will blunt your hunger and allow you too finish the night strong.0 -
I LOVE my red wine toooooooooI eat healthy during the week. Lots of fruits and vegetables. But, I LOVE red wine... and when I drink wine, I LOVE cheese and crackers. I think that's my biggest downfall.
What I have found is the laughing cow cheese in a wedge about 50 calories and the I use nut crackers called blue diamond do 8 crackers for the wedge is 65 so it's only 115 calories0 -
I'm all about eating a rainbow and aiming for around 1800 calories. My dairy is open and anyone can view it. I do not do shakes, diet plans, protein supplements, etc. I eat real food and real food only. I don't deprive myself, I have treats.0
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Currently I've been trying to "eat clean." I've eliminated wheat almost entirely from my diet. I was having some problems with acne, despite being 25, and have noticed it has cleared up. I've been striving to eat 3 meals and 1-2 snacks a day. Old fashioned oatmeal is usually what I have for breakfast with some truvia. Then I eat the following for snacks and meals: protein meal bars (not really clean eating), tuna, salad with tuna, boiled eggs, raw or cooked veggies, yogurt, green smoothies, brown rice, chicken, fruit (bananas, oranges, apples, pears mainly), etc. I cheat pretty frequently and would like to bring that down to once a week. Also, I would like to start drinking some protein shakes as I add in more strength training. Any suggestions on protein powders?0
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I can do that!! It will certainly make cranking up the exercise even easier if I feel like I can enjoy my life without guilt! It's Awsome that you get the necessity of LIVING while trying to get back in shape and lose weight!!0
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I just upped my calories to 2000. I've stalled for weeks, and decided that I was starving my body due to my level of activity.
Breakfast: Two oatmeal packets, two eggs with Turkey Sausage, or Cheerios with bear naked granola
Lunch: Left-Overs. Salad, Wrapped sandwiches, pre-made meals
Dinner: Fish 2x, Chicken or Ground Turkey 3x, & red meat only once a week
Two Snacks a day
I never eat fast food. Soda is almost completely out of my diet. I do like an adult beverage, but never have more than two even when I drink. Most of the time, I will have a hot tea first then switch to a drink just so I won't have two drinks. It's a timed out event after my son goes to bed. I try to maintain a good sleep schedule during the week, but really enjoy sleeping in on the weekends that I don't have work. I'm active, I keep good food around, but haven't found my sweet spot for food intake yet.0 -
I enjoy a healthy low calorie vegetarian diet 90/10 rule. I allow myself 10% culinary pleasure a week (chocolateI think that the most important thing is not to consider that one is on a diet, but a healthy eating plan for life, which includes treats, chocolate, pizzas, birthday do's, restaurant meals and so on. But all in moderation. The worst thing about a diet is that one sticks to it, loses the weight, then goes back to "normal" eating - which is what put the weight on in the first place!
Yeah "Diet" is just my word for what you put in your mouth daily. I guess I should rephrase "FOOD INTAKE" =p) 0 -
I'm eating over my calories almost every day. I've been on MFP about a week. I'm starting to measure out portions and saw a post that says to plan your meals the day before. So, my goal is to implement that, I think that will help. I'm still feeling my way around on the site. I never realized how many calories I was actually taking in...aagghh! So glad my Dr. recommended a food diary. This one specifically.
I get stuck when I emotionally eat, knowing full well that I am. I need new tools to break that habit.0 -
My meals are pretty straight forward and the same with little variety (which works for me). Usually includes oatmeal, flaxseed, milk (soy), and some fruit. Lunch is a salad of some kind. I premake them in those tall chinese ice tea containers. i have a food scale(i suggest to get one to all) and i make 100gram packages of things in snack bags this include blueberries, stringbeans, snap peas, carrots ect. making 100gram baggies:
1. makes me feel like a drug dealer or some (jk but not really i feel like im doing something strange)
2. makes it easier for me to log what and how much im eating.
3. Keeps me on track and prevent me from wondering how much i ate
I usually prep my snacks twice a week and it takes about an hour but i can just grab and go premade baggies.
My meats are usually the same but in 3 ounce increments.
my diet issues right now is that i have a hard time getting enough protein and i never have time to cook chicken or things as such.
oh I also boil egg, usually 6 at a time and keep in the fridge.
I will take a pic if I get a chance so you guys can see.0
