Please check out my diary-- what am I doing wrong?

I had a quick peak at your diary and the only thing I can suggest is to try to cut back on some of your calories:) With my 2 pound a week goal I eat 1200 plus some of my exercise calories...so I try to stay in and around 1400-1500.

How are you tracking your exercise calories? Are you using a heart rate monitor, using the site's estimate, guessing?

I think that your calorie goal is too high and your sodium intake is very high. Keep up the good work! You can do it.

I just noticed that most mornings you don't eat breakfast!!! Big no no....your metabolism will slow down! On the days that you do eat breakfast, you're not eating a balanced meal. The sodium intake is sometimes too high, drink tons of water to flush it out. Good luck! I hope I've helped somewhat:)

You are doing great and I am now hungry for a salad with feta cheese. :laugh: This is what I found...skipping meals...your body might be confused and protecting it's caloric intake/fat from skipping them. The other thing I noticed is your water intake. If you are excercising as much as you are, you should be drinking a lot more water to make up for the lost water from sweating.
I'm only on 25 days of this, so my advice may not be 100% accurate, but from what I see, those are some areas that might be making it so the scale isn't budging. Good luck hun!

OK a couple of things.

First, when you log your exercise, are you going by your own heart rate monitor or machine read out? I think MFP's totally are a little over estimated- you have to factor in weight and intensity....When I started, I first got 500+ calories burned from 35 minutes of elliptical- but in reality its only about 350-ish. So you could actually be getting more of a calorie budget than you should.

Other things- try and make sure your meals are in the same ballpark as far as calories go- if I stay in the 300-400 range for each meal, I hit my target dead on.

Make sure you watch your sodium, and your fat/carb/protein ratio. I do a 20/40/40 split, and it works.

KEEP TRYING, tweak what you have to, and don't give up! You can do this!!

I would say eat every 2 to 3 hours small meals, 200 to 400 calories, lower your sodium intake, drink more water minimum of 8 glasses more if you can. balance your calories from fat you seem to be over on that quite a bit, up your fiber and protein intake. Hope this helps. Good luck

Less sodium, more balanced meals. And eat more than an apple at beakfast!

I guess I'm going to say the same as everyone else, some days you earn a lot from exercise but you don't see you eat enough on those days. I would say the same about your sodium intake; I have found on the days my sodium is high, I hold onto fluid. Drink plenty of water to compensate. Sometimes it can just take a while, it's taken me 51/2 months to lose 23lbs, you're making really great lifestyle changes, eating well and getting a lot of exercise, only good things can happen :-)

OK a couple of things.

First, when you log your exercise, are you going by your own heart rate monitor or machine read out? I think MFP's totally are a little over estimated- you have to factor in weight and intensity....When I started, I first got 500+ calories burned from 35 minutes of elliptical- but in reality its only about 350-ish. So you could actually be getting more of a calorie budget than you should.

Other things- try and make sure your meals are in the same ballpark as far as calories go- if I stay in the 300-400 range for each meal, I hit my target dead on.

Make sure you watch your sodium, and your fat/carb/protein ratio. I do a 20/40/40 split, and it works.

KEEP TRYING, tweak what you have to, and don't give up! You can do this!!

Everyone's percentages are different.... 40% protein may not be necessary for many people.
I eat 45% carbs, 30% protein, and 25% fat. I build muscle very quickly and do not seem to need more protein than I am taking in....
Anyhow.... Since I know that you don't eat PHO everyday I am not going to say WATCH The sodium Keep it around 2500 and you are fine. Although this could have something to do with you regaining this one time around. Weigh once a week on the day after a really structured day and you won't see so many ups and downs and it won't frustrate you cuz you will have had no idea you were even up and down. I weigh every friday and I don't think about how i was a pound up the day before because- well I didn't know i was
I think the most important thing is eating on somewhat of a schedule and I agree; even out your calories pretty well. I eat 300-400 at each main meal sometimes more and then 100-250 for each snack. This is especially important if you are working out often. Keep fueling for your recovery. The fresher the better, the shorter the ingredients list, the better! :-D
You seem to be doing well, just keep it up!!!!! You are going to get this!!!

Maybe for your body's sake. Mix up your workout often, keep it guessing :-D Keep at it, it will come off.

Hi, I actually have lost 5 pounds in 2 weeks. I am working out, alot of cardio, burning about 800 calories per day and when it says I can eat more, I do not, I stick to my 1200 calories a day, except today, I cheated. So its working. Stick to your initial calories and do alot of cardio and you'll keep loosing. You can see my diary.

Good point, Shanally- a 20/40/40 split isn't for everyone- you have to really listen to your body and figure out what works for you. I saw a nutritionist/trainer and this was the recommendation for me.

Keep at it- you're getting lots of good advice

Hey,

I read an interesting article the other day about calorie deficits that I think you should read (it's another topic in the MFP posts).

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits?hl=calorie+deficit

With as much exercise as your getting on some days, you may not be eating enough. Or you may not be eating enough of the correct thing. It is important to fuel your body properly. If you eat 1200 calories then exercise and burn 800 calories, in reality you only provided your body with 400 cals. You are not giving your body what it needs to be successful (this is just an example).

Also, skipping meals and consuming too many calories during a meal will make you store fat. Spread your food out over the day.

Calories are important, but every calorie isn't created equal. I can eat 1200 calories worth of cake a day and lose weight, but that wouldn't be healthy. Each day in addition to counting calories I ask myself these questions:

1. Did I eat enough servings of fruits and vegetables?
2. Did I drink enough water?
3. Was I active enough?
4. Did I eat whole grains?
5. How can I make tomorrow better?

Most importantly, weight loss takes time. Don't be too hard on yourself. There are a lot of frustrating moments, but quitting is worse than continuing on. I gained back 15 lbs that I lost because I allowed my frustration to take over. If you are eating healthier today than you were in the past and you are exercising more don't stop because of the scale. Celebrate that accomplishment and appreciate how far you've come.

I would say eat smaller meals and snack throughout the day.

Also, maybe cut back calories by 200 or so a day, if you can? I try to stay around 1200, net.