Please critique my diet, not losing weight

Ok so I viewed a few weeks of your log and your going over carbs, sugar and sodium ALOT!! yeah that needs to stop asap, a lot of people always say oh just watch calories and don't worry about macros, not really you have to watch EVERYTHING that mfp puts up(calories, carbs, fat, protein, sodium and sugar, too much of all these will make you fat or just not lose weight. if you stay within calories but go over anything else all the time it will hinder weight loss! Try to stay within the goal for all of them, once in a blue moon I too go over something but it will usually be one thing and it wont be that much more!

That's weird, i only watched calories and lost 225lbs... I guess it doesn't work.

That's great that you were able to only watch calories and still lose weight but for most people it just doesn't work that way. too much salt, sugar, carbs and fat are not good for health or weight loss. I know that's how it works for me and many other people I know.

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'll use an extreme example to drive my point home. What if she doesn't revise her tracking and just cuts calories by 2000?

Err, OP thinks she's eating 1700 and doesn't eat exercise calories back. How does she cut 2000 cals, exactly? Eat nothing and exercise more?

I know what you're getting at, though. Yes, if she manages to reduce actual calories by setting her target lower, then of course she will start to lose.

Here's the problem, though - that probably works if you tend to eat the same things frequently. You can just cut out 10% of your usual amount of breakfast cereal, etc. But if you have a varied diet, you need to develop the skill to log pretty accurately (none of us are going to be perfect in this regard) because 10% less of yesterday's pint of cherries just does not translate well into today's baked potato without the calorie info.

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.

The cut of pork matters too. Pork sirloin chops are about 113 cal per 3oz portion but pork center rib chops are about 179 cal per 3 oz portion. I'm honestly not sure why there is such a difference but that's from both nutritional labels on the meats that I've seen in stores and confirmed on the USDA food databse (link below).

I used to think all pork must be as lean as the sirloin until I actually checked the labels. Yikes!

http://ndb.nal.usda.gov/ndb/foods

This content has been removed.

This content has been removed.

OP, accurate logging DOES matter, for some people more than others. If you're doing triathlons, it matters for you, because your body needs fuel. You're looking for the "sweet spot" in terms of caloric intake where you can adequately fuel your workouts but still lose weight. You're going to have a narrower range that allows you to meet both goals than someone who doesn't work out the same way you do.

That said, I do think you're probably eating more than you think due to inaccurate database entries. The way to fix that is to make 100% sure that you're picking the correct entries, then weighing your food. Look for entries marked without an asterisk or ones that include "USDA," make sure you're using the Recipe Builder tool for any homemade food, and always log each component part of what you eat (add the eggs and oil/butter separately rather than choosing an entry that says "scrambled eggs," for example. That's a generic example, but you get the point).

Please don't just start cutting another 10%-20% off your total without getting an accurate picture of what you're eating. You're just compounding the measurement error at that point, and if you're working from inaccurate data, you can't reliably predict the results.

Lastly, I'm a fellow coffee "enthusiast" (my nice way of saying "total addict") and I'd rather stick a fork in my eyeball than give up my Starbucks! Have you tried their sugar-free syrups?

I was going to say the same about coffee - never ever giving it up! SF syrups and truvia go a long way.

It looks like you get something (frappe, sandwich, etc) from Starbucks everyday. Set up a challenge for yourself and commit to one week (or a coupel days per week) without anything from Starbucks. Make your coffee and egg sandwich in the morning (it takes a couple minutes) and see how much A.) better you'll feel without all that processed, sugary garbage - B.) How many calories you save and C.) MONEY! I think those three things are pretty motivating, at least for me. I think you'll also see the scales starting to move in the right direction

This content has been removed.

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...

As people have pointed out, you're not eating 1700 calories, you're eating far more than that, but don't realise because you're not logging accurately. Secondly, as people have pointed out, you are over-estimating your exercise calories.

Hi Jennifer,

I'm short and over 40 with about 20 lbs to lose. I am within medical weight, but the very high end of it. If I lose 20 lbs I have a BMI around 23, now I'm right, smack at 25. This puts me in a category of very slow and very careful weight loss/logging and it can be frustrating at times to work hard at something and see small (or no) results. Congratulations at keeping at it, working out and seeing little result can be really tough.

Here's some observations: like many have said, you don't eat in a very balanced way and what that lends itself to is binging or just misery because of unstable blood sugar. It impedes results and won't help much in the long term as you get upwards through your 30's. The vegetable thing needs improved and some great suggestions have been made (putting them in smoothies etc) I also suspect the calories are significantly off, also mentioned.

I'd start with deciding what and why I want to lose and for how long you want to keep it off. You can spend a decade eating badly and then dieting. Also, be realistic about budget: often people won't spend at grocery fearing a big bill, but if you add up all those little somethings at restaurants you will see you spend far more. If you want to change, you have to actually learn how to change and how and what will work for you. This is the only thing that will lead to weight loss that won't yo-yo. We all eat crappy at times, but changing the way you eat will benefit you forever. I'm from a family of overweight people and one, eating disordered mom who has always weighed 20 lbs less than me- even at 70 something and even when I was 13 though she is 2 inches taller. One good thing is she did feed us quality food, just my sister and I can eat too much of it.

My Weakness: creamy, buttery, nutty, cheesy and occasionally sugary. I have a serious caffeine addiction that I struggle with that often gets in my water way (2 pots of coffee to 2 glasses of water I've been known for) I've slowly worked on all of it throughout my life. I don't hate vegetables, but they are never going to be my #1 choice, even though I can cook well. I like other people's salads far more than my own, I believe this might be some weird phenomenon.

Worked and working for me:

Tupperware: you work as a nurse and say you are mainly sedentary with bursts of busy. There is far too much eating out and grabbing hungry at Starbucks. I know this drill, been there myself with kids/job etc. I suggest finding a book that pre plans exactly what you get to eat every day with a few choices to avoid things you don't like. Spend a day doing the grocery thing & a day to pack tupperware for up to 3 days of meals for work, under 400 calories. Yes, it's a pain. You won't have to do this forever, but it will offer a good example of balanced eating.
Other days, tired days, crazy days, lazy days we all have:

Some ideas: Replace those pork chops with easy to cook, low fat chicken sausages (make sure they are the low fat kind, under 200 calories each) and mix them with some acceptable veg that you can tolerate, usually there are one or 2.

The veg problem: Stay far far away from canned, high sodium vegetables. They are dreadful and could kick a vegetarian off vegetables for life they are so gross. The ONLY veg ever in a can that is ok is corn or peas and frozen is so much better for sodium. Buy pre cut fresh or high quality frozen veg- the former being better. It's a bit more $$ but if you actually eat them, it is better. Buy those fresh salad with dressing mixes and stay in portion control. It's better than nothing and though the dressings are often high fat, it will get you in the groove of eating veg. There are also some new chopped veg salad options that are good in my market.

Soup with vegetables will be even better come fall. Try to buy good brands that are organic as they tend to have better veg in them.

High quality quick foods: hummus, chili, white bean or black bean soups are good for take to work lunch. Many now come in cartons that don't weigh a ton to carry. Pacific brand is excellent.
Kashi makes great microwave meals that use higher quality ingredients. A bit more $ but far less than restaurants. There are a few other choices in the organic frozen section that are both nutritious and lower calorie. There are also frozen meals of higher quality being made by more conventional companies nowadays.
Take out, restaurants: no more than 2x a week. Sounds hard, but most healthy people are on about that much a week. Starbucks has some good options: protein boxes with hummus and veg, lean turkey etc. The hot sandwiches etc are no-go.
Middle eastern food if you must do take out: Hummus with cucumber and half the pita they give works in a pinch. Subway is also not too terrible if you stay in the low-cal options.
Dairy? Are you lactose intolerant? I see minimal calcium which has recently been shown to help with weight loss. That combined with the low green veg means you are getting very minimal calcium. If you can eat yogurt (real yogurt NOT fruit loop colored) do. It's a good treat & the greek varieties will ump protein for working out. If you hate yogurt, skim milk sugar free instant puddings are great. I bought some tiny 1/2 cup mason jars at target and make 2 varieties and stack them in my fridge for dessert. 70 calories each and easy.
Caffeine drink addiction: skinny latte with skim milk works, no-sugar vanilla. no whipped. You will adjust fast to this and it's not all that different. I too am a caffeine addict but I only drink coffee (with 1/2 and 1/2 because I want to enjoy it!) I used to have this thing for the peppermint mochas, just ask my thighs...
No fast food, ever on non cheat day. No reg soda ever.

Tazo passion tea was suggested, it's awesome! Personally, I use stevia sweetener to make it sweet to avoid the chemical of splenda.

Exercise counting: huh? thousands of calories? I have no idea where you are getting these figures, you don't weigh enough to burn this much. I weigh 137 and after an hour on an elliptical I have used a grand 325 calories and only if I'm drenched in sweat.
Eating extra exercise calories. I allow maximum of 100 calorie increase for exercise over my daily max food. Period. I can burn 500 calories or 100, no more than 100 extra in food. I am far more inspired by progress in the long run and this makes sure my exercise shows results that make me inspired.

One day a week off to eat fun stuff, but no more than 500 calories over your reg diet calorie allotment. It's not a day to binge, it's a day to enjoy. Sure, have some pizza or ice cream but don't eat a 600 calorie breakfast that day.

Know: living on caffeine, carb, fat and protein. This is a recipe for weight gain and as you hit closer to your 40's (my age) it will make your hormones go insane and cellulite/headaches/flab will just blossom like springtime with this diet every year past 35.

Good luck and I know it's hard, but it can be done and is worth it. If you want to challenge to eat well each week to my exercise 4-5 days a week, I'm game. I eat well, but I'm a lazy bones and can use the motivation.


Another Jennifer

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!

This is to benefit you not so much the op. The sugar thing... it's true it makes you hungrier, but it doesn't make it more difficult to burn fat.

Cheat meals are good, 1-2x a week, depends how big you are. If you're big do 2, if you're not that big do 1.

The best way to increase metabolic rate is through "INTENSE" exercise. That will keep metabolic rate elevated. Muscle really doesn't play much of a role, you have to eat more to maintain that muscle so it doesn't matter.

According to a number of recent studies I have seen referenced, a high intake of sugar actually does make it more difficult for the body to burn (process) fat usage - It's not actually my own opinion.

Yes, I forgot to mention that the resistance/weight training has to be as intensive as one can handle. The best is to train for maximum muscle strength and not for maximum muscle size (body building style training), focusing on overall fitness. Again, this is not based on my own opinion, but the most recent and credible material I have been able to find in last year or so.

If given the choice between eating and having coffee the way I like it with milk and sugar I would go with coffee so I get the coffee thing trust me. My trainer had me cut the milk in half and switch from sugar to sweetleaf stevia it's a compromise and it's helped.

I agree - I'd rather eat less of something 'bad' than more of something 'good' if I loved the 'bad' thing that much. If It Fits after all.

Of course in order for that to work you've got to have a) calculated your required calories correctly and b) calculated how many calories you're eating accurately.

If given the choice between eating and having coffee the way I like it with milk and sugar I would go with coffee so I get the coffee thing trust me. My trainer had me cut the milk in half and switch from sugar to sweetleaf stevia it's a compromise and it's helped.

I agree - I'd rather eat less of something 'bad' than more of something 'good' if I loved the 'bad' thing that much. If It Fits after all.

Of course in order for that to work you've got to have a) calculated your required calories correctly and b) calculated how many calories you're eating accurately.

right now i think that is what is important here is the using the food scale and accurately logging. The OP can worry about the good bad and ugly types of food once she has got the logging down. OP also dont trust the calorie burns on MFP way too high. Good luck.