Can someone look at my good dairy and help me?
Mariela223
Posts: 29
I started almost a month again lost 3 lbs, this past week I haven't lost anything. Can someone look at my dairy and tell me if I'm doing anything wrong? I'm 5'2, 30 years old and weigh 142. My goal weight is 130.
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Replies
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You need to set it to public so we can view.0
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Oh didn't know it was private, let me change it. Ty0
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Anyone?0
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You shouldn't panic over 1 week. It is normal for the scale not to move for a few weeks. The scale only gives off a number and doesn't account for all that your body goes through. There are things like body composition, water retentions, bowels, hormonal changes, etc. that takes place and the scale doesn't account for it. Since you have been losing, stick with it a few more weeks and give it time.0
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what exercise are you doing to burn over 600 calories per day?! stop using the mfp exercise database as it massively overestimates and get a heart rate monitor. or you can go here and calculate your TDEE -10, 15 or 20% to get how many calories you should eat each day to lose 0.5-2 lbs per week. this number includes your exercise activity so don't log of eat back exercise calories if you do this.
take your measurements and be patient
read this: http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here0 -
1 week.... patience.0
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Weight loss isn't trackable over the period of weeks, it takes months to establish any clear trend. Your weight will naturally fluctuate and even if you are losing fat at a steady rate that loss can be hidden by changes in water retention. This is especially true as a woman with your monthly cycle.0
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THROW THAT SCALE AWAY !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Track your inches not your weight ! That scale will mess with your mind and will drive you insane! You want to focus on losing fat and inches not what the scale says, the scale can't tell you how much muscles you are building, it can't tell you how much fat you have lost, it can't tell you how much hard work your putting in.. Please throw that stupid thing away. Focus on wearing a old pair of jeans, or a dress etc.0
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Im using fitbit , you think the calories are wrong? I try not to eat them back anyways. I do Zumba every day for 45 plus I walk a lot because I live in the city. I swim sometimes too. But thanks I'm going to check out the link .0
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what exercise are you doing to burn over 600 calories per day?! stop using the mfp exercise database as it massively overestimates and get a heart rate monitor. or you can go here and calculate your TDEE -10, 15 or 20% to get how many calories you should eat each day to lose 0.5-2 lbs per week. this number includes your exercise activity so don't log of eat back exercise calories if you do this.
take your measurements and be patient
read this: http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here0 -
First, I'll echo what others are saying about being patient. You have very little to lose, so you SHOULD lose that weight slowly.
The only other thing I have to say is that based on the very standard-looking serving sizes I'm seeing for the last few days in your diary, it looks like you don't weigh your food. Now, weighing your food is not an absolute necessity for everyone, BUT. If your weight loss is not keeping pace with your deficit, it's time to take a good HARD look at serving sizes. I used to eyeball everything and it turned out I was ALWAYS wrong.
Being off by just a little on peanut butter can mean a lot of calories, and stuff like that adds up over the course of a day or a week or a month.
Things worth weighing:
1. Nuts and nut butters
2. Meat
3. Fruit (fresh or dried). I don't know if it has something to do with the agricultural zone I live in, but 1 apple or 1 pear or 1 banana or 1 tomato or whatever in the database is always WAY smaller than the fruits I buy, that is, the fruits I buy have between 20% and 100% more calories than "1 piece" in the database)
4. Caloric beverages (milk, juice, beer, wine) unless you drink from a cup that has measurements on the side
5. Cheese
6. Pasta, rice, other grains, potatoes
7. Oils, butter
8. Canned goods like beans
Things not worth weighing
1. Packaged foods with nutritional information marked per PIECE i.e. cookies, slices of bread, tortillas; or per PACKAGE if you eat the whole package
2. Food you don't prepare yourself (at a restaurant, at a friend's house)0 -
I started almost a month again lost 3 lbs, this past week I haven't lost anything. Can someone look at my dairy and tell me if I'm doing anything wrong? I'm 5'2, 30 years old and weigh 142. My goal weight is 130.
Even though we all know that most of what drives weight loss is eating at a deficit, many of us believe that eating a certain way will help staying at that deficit.
I went back in your food diary well into March and want to congratulate on your real good efforts. It is great that you eat so many types of fruit, because their fiber, vitamins and minerals are very beneficial. I would however like to suggest that you increase your vegetables also, because you are a bit low on them.
The things that was the most obvious for me is your protein intake. In a bout a month your were twice a little bit over ( which is good ) and twice your were only a few grasm short ( once 2 grs and once 11 grs ) . The rest however is kind of bad with shorting yourself anywhere from 25 -almost 60% and that is not a good thing. Protein in all forms is very healthy and especially beneficial when on a weight loss regimen. I suspect that eating more prtein would maybe keep you from eating so much extra sugar ( apart from the fruit ) in the form of candy, sweets, chocolates and bars. I would maybe make a few minor changes and see how that works for you. I think your diet is not awful, awful, but with minor changes could be much better, especially if you exercise as much as you report.
Apart from that......patience....:o).
Good Luck !
PS. I also wonder if you should eat a little bit more at meal time ( especially lunch ) , especially the meal before exercising and less food that you consider snack food, because it keeps you grazing all day, which means you think of and are involved with food all day.....which I think is not advantagious for weight loss from a psychological standpoint. I also understand that it might only look that way from your log.0 -
Im using fitbit , you think the calories are wrong? I try not to eat them back anyways. I do Zumba every day for 45 plus I walk a lot because I live in the city. I swim sometimes too. But thanks I'm going to check out the link .
This is probably not the problem. You are at 1200 without exercise which means you probably put sedentary and if you live in a city and walk a lot you aren't sedentary as MFP actually uses it. In a similar situation I find the fitbit to be pretty accurate.0 -
Can I see your *bad* food diary first please?0
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Im using fitbit , you think the calories are wrong? I try not to eat them back anyways. I do Zumba every day for 45 plus I walk a lot because I live in the city. I swim sometimes too. But thanks I'm going to check out the link .
This is probably not the problem. You are at 1200 without exercise which means you probably put sedentary and if you live in a city and walk a lot you aren't sedentary as MFP actually uses it. In a similar situation I find the fitbit to be pretty accurate.
I eat between 1300 -16000 -
What would I put? Not sure if I put sedentary , will check now0
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Im using fitbit , you think the calories are wrong? I try not to eat them back anyways. I do Zumba every day for 45 plus I walk a lot because I live in the city. I swim sometimes too. But thanks I'm going to check out the link .
This is probably not the problem. You are at 1200 without exercise which means you probably put sedentary and if you live in a city and walk a lot you aren't sedentary as MFP actually uses it. In a similar situation I find the fitbit to be pretty accurate.
I just checked my settings and I have it as lightly active0 -
You seem to eat really well. I would give it more time. I seem to drop weight and then stay the same and then drop again. How often are you weighing?0
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Just be patient. When you are within10-15 pounds of your goal weight, then it will come off slower. Try going a month without weighing, you may only lose 2-3 pounds a month which is perfectly healthy.
Your diet looks healthy and if you are exercising that much, then there isn't much I can suggest other than have patience and don't give up!0 -
I also use Fitbit, and love it. Make sure you go in to your MFP settings and click on allow negative adjustments. This helps you to get a realistic calories burned from your Fitbit activities. "Good Luck"0
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I honestly wouldn't worry about not losing weight over just one week. Body weight can fluctuate at times due to several factors which include hormonal changes, changes in sodium intake, and muscle increase. One thing that I did notice is that you aren't logging water intake. If you're eating sodium and not drinking water, it may cause weight to fluctuate. Hope this helped.0
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Cut your sugar. Replace the fruit with dark green vegetables. They are nutrition dense and have great potassium. Maybe shoot to stay under 50 grams a day. Once your blood sugar drops your body will be able to begin using fat as fuel. As long as sugar is up so are fat maintaining compounds in the blood0
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A few things
1. One week isn't long enough to plateau. I have gone the past 3 weeks with no scale movement, but I know I'm eating at a deficit so it'll fall off eventually
2. Don't go by the MFP's calorie count of exercise calories. Google other websites and get a better idea of how much you burned there. Also, I might do 40 minutes on the elliptical, but I only log 30 minutes because MFP calories are way too high for the elliptical.
3. Try to eat between NET 1400-1500 calories a day. If you're exercising 3-4 days a week, at your height at weight, your TDEE is around 1800-1900. So, to lose half of a pound per week, which is healthy, you can eat as much as NET 1550 cals a day and lose half a pound. BUT, that's as long as you're counting your exercise calories and to correct that read #20 -
Cut your sugar. Replace the fruit with dark green vegetables. They are nutrition dense and have great potassium. Maybe shoot to stay under 50 grams a day. Once your blood sugar drops your body will be able to begin using fat as fuel. As long as sugar is up so are fat maintaining compounds in the blood
THIS0 -
You seem to eat really well. I would give it more time. I seem to drop weight and then stay the same and then drop again. How often are you weighing?0
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There could be a reason you may not have lost the weight in a week. If you are actively working out, and if you are eating everything you should, chances are you could be gaining muscle and burning fat at the same time. If your weight is still the same after a week, do not be discouraged. Your next step should be to see how many inches you have lost. Chances are you are losing the inches. If not, then you may have to make an adjustment in how much protein to consume. Proteins will make a huge difference in your health and fitness goals. If you are exercising regularly, it is very important that you consume the proteins. It will aid in weight loss and help increase your metabolism.0
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I just checked my settings and I have it as lightly active
Oh, okay. I wasn't being critical, just saying that I don't think the fitbit adjustments are the problem (I don't actually think there is a problem, it just takes time when you are close to goal). IME, the fitbit does a good job of adjusting if your daily activity is more than MFP predicts, and thus adding 100-400 calories to your basic goal even before exercise (as yours seems to be doing) is not likely to be a concern.0 -
There could be a reason you may not have lost the weight in a week. If you are actively working out, and if you are eating everything you should, chances are you could be gaining muscle and burning fat at the same time. If your weight is still the same after a week, do not be discouraged. Your next step should be to see how many inches you have lost. Chances are you are losing the inches. If not, then you may have to make an adjustment in how much protein to consume. Proteins will make a huge difference in your health and fitness goals. If you are exercising regularly, it is very important that you consume the proteins. It will aid in weight loss and help increase your metabolism.0
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I just checked my settings and I have it as lightly active
Oh, okay. I wasn't being critical, just saying that I don't think the fitbit adjustments are the problem (I don't actually think there is a problem, it just takes time when you are close to goal). IME, the fitbit does a good job of adjusting if your daily activity is more than MFP predicts, and thus adding 100-400 calories to your basic goal even before exercise (as yours seems to be doing) is not likely to be a concern.
Oh don't worry I didn't take it the wrong way.0 -
THROW THAT SCALE AWAY !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Track your inches not your weight ! That scale will mess with your mind and will drive you insane! You want to focus on losing fat and inches not what the scale says, the scale can't tell you how much muscles you are building, it can't tell you how much fat you have lost, it can't tell you how much hard work your putting in.. Please throw that stupid thing away. Focus on wearing a old pair of jeans, or a dress etc.
Yes I just measured myself for the first time today so I will be tracking that. Thanks0
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