Please critique my diet, not losing weight

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I see tons of sugar/ carbs and no fiber and vegetables. Also I noticed that you eat a lot of the same things... I would try changing up your foods a little and eliminating the Starbucks with syrups in the morning. Make your own cup of coffee with a little cream and you will save a lot of calories so you can eat better, healthier, and more calorie dense foods through out the day.

I would try improving the accuracy of your counting by using some kitchen scales and measuring as much as possible in grams.

Also, your calorie goal is pretty close to my maintenance goal. Without knowing your height or weight (I'm just a little older than you) it certainly sounds as though you're just eating at maintenance.

Finally, you are probably over-estimating your exercise calories. On Monday you earned 2,097 calories. You record twice the number of calories from biking than I do in a Spin class for the same length of time. A heart rate monitor would help you with this.

So - the main "tweak" appears to be accuracy - accuracy in measuring your food and accuracy in measuring your calorie burns. You've got the hard stuff sorted (resilience, persistence, commitment etc)

I see you using a lot of 'cups'. Are you using a scale for everything? Cups are not accurate. Same with tablespoons etc for solids. Weigh everything. 8oz of pork every time... how are you doing that? Those frozen fish fillets, did you weigh them? Most frozen items are heavier than what the label says. My guess is you're eating more than you think.

I suggest that you avoid sugar, especially refined, as much as possible, as it only makes you hungry for more and makes it more difficult for your body to burn fat. Don't replace sugar with sweeteners as that has the same effect, your brain reacts the same way.

Choose only one day a week when you indulge yourself in snacks and sweets, like a frappuccino, or any food you fancy, just so you at least can handle short term goals (like: no frappuccino today, but on Saturday? Mmmmm!!!!) but on a daily basis, stay away from all kinds of refined and pre-prepared food, instead prepare and cook everything yourself from fresh produce. This will ensure that your taste buds are not overloaded and you'll soon find your taste buds normalised and being a lot less hungry.

In regards to exercise, aerobics is not very effective for losing weight. The main factor is to increase the resting metabolic rate, which can only be done in two ways: eat more or build more muscle. Obviously, eating more doesn't fit with your goal, so the solution is to build more muscle and the way to do that is resistance training, which also has a vast number of other benefits you simply won't get with aerobic exercise. You only need to spend an extra 30-45 minutes, 3 times a week, with 5-6 simple basic exercises, to make a big difference. Don't stop your aerobics though, as that is the best to train your heart. However, if you're not doing HIIT (High Intensity Interval Training) aerobics, I suggest you start doing it, as it is by far the most efficient form of aerobic exercise.

Finally, as another commenter mentioned: it's a marathon, not a sprint! Keep your main focus on the effort and process, not so much the end goal. Be the person who never skips a workout! Be the person who always does the best workout you can, on any given day! Be the person who cooks their own healthy food, every day! Be the person who only drinks frappuccinos once a week!

Always look forward and never give up!

All the best!

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You mention not liking veggies. Have you thought about incorporating them into a smoothie? I drink a green smoothie every morning for breakfast. It doesn't taste like veggies, but I'm still getting all the benefits.

Okay I guess I don't understand how 1700 calories average, before any exercise is too much to lose any weight in four months when I exercise at least an hour most days with high intensity. But obviously you're right as its not working...

looking at your diary, you're not accurately logging. how many grams of applesauce are in that 1/2 cup?

for a few days, log everthing your way... then weigh everything and log it elsewhere. Look for differences.

All that being said, you're either eating more than you think you are... or you're eating at/above your TDEE.

If you aren't losing, the simple answer is "eat less" instead of "eat clean, cut this, do this workout, etc"

Okay I guess I don't understand how 1700 calories average, before any exercise is too much to lose any weight in four months when I exercise at least an hour most days with high intensity. But obviously you're right as its not working...

Okay starting off I'm 5'10 and 199lbs.

I will address the coffee first, I know this is a poor spot in my diet. But I'm actually coming from 1-3 frappucinos a day.

Second I know my veggie count is low, I just don't particularly like them. But will make am effort to incorporate them into my diet more.

I do have a food scale so will start using oz more than cups for measurement. But how I get 8oz of pork chops evrytime? I slice them when cooked and put them in baggies.

I have been using mfp for calorie expenditure. I'm currently a charge nurse so I'm pretty sedentary at work with bursts of activity. I will be moving to a different position which I hope to be more active in. I work three nights a week. 14 hours a night. I do not usuaally eat my exercise calories back because I do believe they are too high. I do have a heart rate monitor somewhere I need to find it.

Thank you all for your advice

None of that matters, you're eating to much. A lot of people told you the same thing they just said it differently.

Overestimating exercise calories? The bottom line is CI-CO. Unless you have a metabolic issue, you can figure out the actual formula inside the black box of your metabolism by looking at the result.

If you are maintaining, then CICO is balanced. End of story. If your tracking tells you differently, you need to revise your tracking.

I have been using mfp for calorie expenditure.

If no one has already addressed this, the MFP calorie burns are far... far... far... to high. Get a HRM. And good luck!!

At the risk of being too "micro"..... I'd be suspicious of that calorie count for the pork chops. You list them at 280 and sometimes have them twice per day, and I realize that is a pretty standard MFP food entry. But everything I see with a bit of research lists 8oz of pork chop at anywhere from 380 - 505 calories per serving. If true, this would be anywhere from 200 - 425 calories a day off on your log. It's hard with items like this as they vary wildly depending on where you look, but I tend to estimate really high on them just to be safe.
Just a thought - genuinely trying to help.

Thanks that is genuinely helpful.

Just reiterating because I had an 8oz pork chop this past weekend. With a marinade (that got scraped off prior to cooking) of fish sauce, a little oil, and brown sugar, calorie count was supposedly 545 cals. Man, it was good