Please look at my food...

Just off the top. Your diet is very carb heavy which is not a bad thing but I would try to get veggie carbs in --instead of the bread carbs you are eating.

Also, do you have a healthy bathroom schedule? .5 pound could be a much needed bathroom break. :bigsmile:

You arent eating all of your carbs, your body is looking at itself in starvation mode.

PoN,

I agree with Reesy. Your meals are carb loaded. And you have very little protein (turkey and an egg). Remember, carbs are immediate energy but proteins are the slow burn... keeping you fuller longer. Carbs from veggies are the best, fruit are ok (but watch the natualr sugar) and grains can be a no-no in large quantities.

I would recommend adding non fat, low sugar yogurt (I like Fage, greek yogurt) with some fresh or frozen berries/other fruit in the morning. If you can't seem to get the protein in, try adding a protein drink (I get my whey protein in powder form from Cost Plus Nutrition) mid day.

Good luck!

Calories Carbs Fat Protein Fiber Sodium
Total: 1,393 274 13 54 34 3,074
Your Daily Goal: 1,750 240 58 65 15 2,500
Remaining: 357 -34 45 11 -19 -574
*You've earned 460 extra calories from exercise today

Ok, first--

WAYYYY high in sodium--that is the big thing I noticed. Recommended levels are no more than 2500 a day and you're getting over 3000. You've got to bring that down. It will cause you to retain water and keep your blood pressure elevated.

Second--maybe lower your carbs, up your protein a bit.

Third--you're not eating all your calories! You've got to eat to keep your body fueld or it WILL hang onto every drop it can get. Trust me on this one!

Fourth--good fats are needed and you're not getting a whole lot of fats. You might need to add in nuts, PB, etc. to get in some good fats.

Fifth--message banks and ask him for more in depth help on crunching numbers.

I agree with shore rider--your sodium is too high, which causes you to retain fluids--hence weight. Especially if it was so terribly hot when you worked out, then even more liquids were lost in sweat and trying to replenish the body. Here is a thought: try no exercise, eating only your allowed calories, fat, etc. and keep your sodium level below 1500 mg. Try for a day or two and see the results.

Reesy: Do you mean carbs from the light bread or carbs from the fruits? And no, I've never had healthy bathroom schedules. Ever. But, since I went yesterday, I don't think that is the issue. :bigsmile:

I was talking about the bread carbs--bagel at breakfast and then bread throughout the day. Even though you are not eating your recommended carbs, these numbers are all recommendations and you will need to find the right balance. Someone mentioned the high sodium--salt will kill you--not literally I don't think but certainly will kill your weight loss hopes and dreams. Are you drinking enough water to flush this out?

I wouldn't worry about half a pound but I know the game it can play on you mentally. Everyone has offered some great advice. Just find the right balance for you. The weight will move---promise. :happy:

By the way, remember to give me this advice when I start wigging out about my numbers. :bigsmile:
(not to say you are wigging out though) :bigsmile:

Photo,

Try to think of it this way. Leaving calories on the table is kind of like baking a cake and not using all of the ingredience; it MAY work, but it's not going to look like the picture, and it may not work at all. For the goals you set up to work, you have to follow them. You can be a few calories off, sure, but over 300, that's a lot, goals aren't going to work if you're that far off.
Also, you're WAAAAAY light on fat. Contrary to popular belief, fat is NOT bad for you, saturated fat and hydrogenated fat are, but not all fat. Your brain uses fat extensively, and your cell membranes use fat as well, so make sure you aren't so light on the fat. 3rd thing is, as all others were saying, your carbs are way off, better to be lower then your goal with carbs and have extra good fat and protein, then to be high on carbs and low on everything else. Remember, carbs are essentially your fuel, when you don't use those carbs, they become body fat. So try to keep your carb intake at or below recommendations, also try to eat carbs in small doses, as your body can only process so many at once, even if you stay within your daily calorie goal, if you eat more carbs then your body can immediately use in one sitting, some of it will turn to fat.
A side note, if you have too much protein, your body will eventually turn it to sugar if it doesn't need it, but the process takes a lot longer then with carbs, and it burns more energy to do so, so if you do need to go over in your calories, make it protein (or fiber is fine too), as long as you don't go signigicantly over in protein for a really long time, there aren't really any health risks (by a really long time I would mean being over by say 25% or more for over a month straight ... as an example)

Banks:: Are you still with us???


"so if you do need to go over in your calories, make it protein (or fiber is fine too),"

you said to go over in fiber if I have too instead of carbs. How do you have fiber without the carbs. Fiber is in breads/cereals and fruits. Which are all high in carbs. How do I get fiber without carbs?

TUNA.....high in fiber and 0 carbs. I mix mine with 30 grams of plain yogurt (about 2 TBSP) and eat it like that .... without the bread.

Well, you can still have carbs, just stay under, there is a lot of food out there with lots of fiber but little carbs. For example. Almonds have 8 grams of carbs, and 5 grams of fiber, and consequently they have 9 grams of protein too and 14 grams of unsaturated fat. That's a power food right there!

oppps.....another thing you can make is egg salad. I use yogurt for that, too, rather than mayonnaise. And again, sometimes I just leave out the bread if I don't have enough carbs or cals left

Great Job, its just finding out what works for your body. WTG :drinker: