Wanting your honest feedback!

Confession: I did not actually go through your diary......but:

If you are seeing results and happy with them then don't change anything! Keep it up. 13 lbs is great progress so don't discount that. What do you consider yo-yoing with your weight? I am continually losing and gaining a lb pretty much every other day, its just my natural cycle of things I guess. I also wonder if you are seeing a bit more of that working with your personal trainer (and don't thake that to mean I think you should stop that), they tend to push you in different way in each session so your body is not getting used to a routine. It is great, but it may lead to more water weight from muscle recovery. If you feel a little sore and are a little heavier it just means you worked extra hard, so embrace is as success and don't hate it

Yeah I lose weight similarly, nothing for a while then a big drop, I think alot of people do that. I still think you should just keep moving foreward the same way; I think you are getting great results, but obviously its up to you what you want to do. The only thing that might help out is lifting if that is not in the routine, not sure what exaclty you meant by "sets of exercises" but I am thinking that is lifting. If you are not; lifting can make alot of visual changes to your body and help with the weightloss too, but make sure you talk to your trainer about learning to do it properly and working that into the plan, no use killing yourself since it sounds like you are working out a pretty good amount already.

how often do you weigh? it might be you are weighing too often and that is why the "yo-yo" is so obvious. I like to weigh everyday (even though I shouldnt) because I am a numbers girl. However I only record my weight once a week and on the same day and time each week that way it is a true weight reflection. I think being girls, tie in hormones and water/bloating..... and boom you have a pound gained one day and two lost the next.

you are doing great. dont be discouraged. be strong and positive on your journey to a better you

Honestly. I did not see one piece of fruit or a vegetable logged in your diary. Your trainer should know better if he knows what you are eating. Try to ditch the processed food and eat plenty of fresh vegetables and fruits and some lean protien (which are a way short of as well) chicken breast, turkey breast, tuna, salmon, and beans to name a few. Also stay away from the simple carbs like bread. That alone would make a huge difference.

Good luck!

If I were you I would do the following (esp if you are exercising a lot):

Log better (noticed days you started but didn't finish)
Always eat at least your 1200 goal (if you stay with that )
Up your protiens...some days you are great and way over the set limit from MFP but protien helps when you are working out


Other then that...if you don't own a kitchen scale get one...helps with accuracy.

I glanced through your diary very quickly. First off, what's this NOS stuff you drink/eat for breakfast? I'm not sure that's the best choice. I get that, if you're like me, you wake up rushed and have to hurry out the door. Invest in a big ol' canister of 1 minute oatmeal. Measure 1/2 cup, 1 cup water, and throw it in the microwave. Pop in 2 pieces of your low calorie bread in the toaster. Jump in the shower or go through your morning routine (let the microwave keep beeping at you). Toss the oatmeal in a coffee mug, toss in 2 teaspoons of brown sugar, butter your toast with minimal butter (or jelly) and run for the door. I fill a glass with water to take, too, or water with crystal light in it.

You should be eating every 3 hours. Go to Calorie Count.com and use the free calculators to see how many calories you must burn a day to lose your goal weight. Take that number and divide by 6. You should eat more calories in the morning and 1st snack then at dinner and your night snack. It should gradually decrease. So, my biggest meal is breakfast and it's supposed to go down from there. My goal is 1,900 calories a day. I eat 5 meals a day b/c I don't like eating late at night (6th meal). That gives me 380 calories/meal. I can pull some calories from my 2 snacks and put them towards breakfast, lunch, and dinner.

I'm lazy so I like having an apple and yogurt for one snack every day. You'd be surprised at how filling greek yogurt can be.

Eat more protein! Protein fills you up and helps rebuild your muscles.

Drink 80 oz. of water a day or more. You're going to urinate like crazy the first couple of days but after that your body will get used to it. Drink water with every meal. Make goals for yourself. I have a 24 oz. plastic walmart cup that I fill with water. I drink 4 of them at work. My goals are 10am, 11:30am, 1:30pm, 3:30pm. I have a desk job so I always watch the clock. If I'm slacking, I'll chug it. But I get it in!

Well, those are my tips. Make sure you eat 5-6 meals a day and drink tons of water. Also, muscle burns more calories than cardio. You may burn 300 calories running but the second you're doing running, your calorie burn stops (essentially). You may burn 150 calories lifting weights for that same time period but you keep burning calories long after you've stopped...like when you sleep, watch tv, etc. Make sure you never miss a chance to lift weights!

Congrats on your loss so far and keep it up!!

Protein for sure. Try to get it in smaller areas, like nut butter on an apple, or string cheese with deli turkey as a snack, for example.

I'd definitely consider swapping out your current breakfast at least a few days a week. Or try blending protein powder, frozen berries, and unsweetened almond milk. It makes a great, filling smoothie, and has way less processed junk than the Carnation.

Sodium can be a secret saboteur, so watch that for sure. When you eat a lot of processed foods, the sodium count adds up fast.

Good luck! 13 lbs is a great start, and you should be proud of the work you've done so far.

To be honest, I think your diary are full off crap foods. If you're doing this for more than just weight loss I would start adding more food made from scratch and include a lot more vegetables. Vegetables are good since they will keep you filled up (aka not hungry) and they will provide you with essential micro nutrients.

I saw a lot of supplements on there - stop with that and eat real food. That's my greatest advise.

Regarding a more detailed break down I would say you need more protein to be able to repair and build muscles (which is already hard to impossible for woman on a calorie deficiency anyway).

I wish you all the best!

Your carbs are high and your proteins are low. MFP preset them out of balance, you need to adjust them. Cut out processed foods and eat clean. Water to drink and lots of it.