Exercise without eating healthily - Is it counter productive?
Josh_lol
Posts: 317 Member
Hey MFP! 
So I'm opening this thread just asking for some opinions and views and stories about everyone's weight loss journeys.
So to start off with, my diet is pretty poor. It's why I'm overweight and it's only until lately that I've been losing weight because my lifestyle has become a lot more active (warehouse job and going to the gym 5-6 times a week).
At the moment, weight is dropping off me despite my poor diet. I was looking to gain some insight from other people on what I should do in terms of eating healthier (will I still feel energetic or lose weight at a rate where it's not classed as healthy?) and if anyone else has been through a similar situation where they were eating high amounts of calories a day (2500-3500) and still losing weight. Did you hit a brick wall? Did you start gaining again?
Anyway, I'm looking forward to reading your comments
P.S - If anyone wants to view my food log, the key is "josh"
So I'm opening this thread just asking for some opinions and views and stories about everyone's weight loss journeys.So to start off with, my diet is pretty poor. It's why I'm overweight and it's only until lately that I've been losing weight because my lifestyle has become a lot more active (warehouse job and going to the gym 5-6 times a week).
At the moment, weight is dropping off me despite my poor diet. I was looking to gain some insight from other people on what I should do in terms of eating healthier (will I still feel energetic or lose weight at a rate where it's not classed as healthy?) and if anyone else has been through a similar situation where they were eating high amounts of calories a day (2500-3500) and still losing weight. Did you hit a brick wall? Did you start gaining again?
Anyway, I'm looking forward to reading your comments
P.S - If anyone wants to view my food log, the key is "josh"
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Replies
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Height, weight, age, activity level without exercise?
It is possible that 2500 for you is a cut
But if you're not weighing and logging your food you have no idea how many calories you're eating
Eating crap is not ideal for overall nutrition and health but it won't stop you losing weight if you're at a defecit0 -
Insight
Weigh and log your foods
Aim for a minimum of 0.64g protein per lb bodyweight (minimum ...more would be better)
Aim for 0.35g fat per lb bodyweight (minimum again)
Aim to eat a wide range of vegetables and fruit, lean proteins, oily fish
Don't demonise foods as good or bad ...it's just food ...make if work0 -
Thanks for the tip It seems the macros on my food diary for protein are around that mark but the fats are a little higher. 0
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Height, weight, age, activity level without exercise?
It is possible that 2500 for you is a cut
But if you're not weighing and logging your food you have no idea how many calories you're eating
Eating crap is not ideal for overall nutrition and health but it won't stop you losing weight if you're at a defecit
I'll update the main post with my info. I do log my food. But I don't make my own recipes so I usually have to go off of MFP's database so there will be some errors there.
Since I can't edit the main post for a while, I'll just put it here.
I'm 5"9', currently 256 lbs (18st4), 22 years old with a very active job in a warehouse. I also exercise at the gym at least 5 times a week aiming at doing 45 mins of cardio a day.0 -
To answer the question in your title, yes - I always say you can't outrun your mouth!0
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IF you protein intake is adequate then I guess you can get away with it. However a lot will depend on your genetics if you go that route.
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Make sure you get the right nutrients, even if you mix them with less healthy food. Also pay attention to your body. You may discover that when you're not active, you're not that hungry. Respect that, and don't make yourself eat just out of habit.
Good luck!0 -
I think it depends what your goals are. If you are losing weight while eating what you want and can keep up that level of activity, and your goal is weight loss, then it's a win!
Eating a lot of fast food, take out, packaged food will mean there are quite a lot of additives and possibly a lot of salt and sugar. But if they don't concern you and you are just looking to lose weight then it looks like what you are doing is working. Is it healthy? I would say not really.... will you lose weight? Looks like you will.
Personally if I was in your shoes, I would try and keep an eye on sodium and hydrogenated fat levels and I find they are the most worrying things in junk foods. Other than that I would ensure I was getting plenty of protein (the MPF recommendations are usually very low) and just wait and see what happened on the weight loss front. If the weight loss slowed down I'd then look at diet again and see what I could cut out or eat healthier lower calorie versions.0 -
Yeah thanks dudeMake sure you get the right nutrients, even if you mix them with less healthy food. Also pay attention to your body. You may discover that when you're not active, you're not that hungry. Respect that, and don't make yourself eat just out of habit.
Good luck! I've noticed a big increase in my appetite since a week ago when I started going to the gym. I'll drink some water before I do eat just to make sure it is actual hunger and not thirst/boredom bringing it on. 0 -
blueboxgeek wrote: »I think it depends what your goals are. If you are losing weight while eating what you want and can keep up that level of activity, and your goal is weight loss, then it's a win!
Eating a lot of fast food, take out, packaged food will mean there are quite a lot of additives and possibly a lot of salt and sugar. But if they don't concern you and you are just looking to lose weight then it looks like what you are doing is working. Is it healthy? I would say not really.... will you lose weight? Looks like you will.
Personally if I was in your shoes, I would try and keep an eye on sodium and hydrogenated fat levels and I find they are the most worrying things in junk foods. Other than that I would ensure I was getting plenty of protein (the MPF recommendations are usually very low) and just wait and see what happened on the weight loss front. If the weight loss slowed down I'd then look at diet again and see what I could cut out or eat healthier lower calorie versions.
Good idea dude. A lot of people are recommending eating more protein which I think I'll consider doing. Like you said, watching hydrogenated and saturated fats and sodium is also a good idea because losing weight and being healthy are 2 different things.
I'll just have to wait and see in the somewhat near future if the weight loss slows or starts to become more dependent on what I'm eating.0 -
I have to say..... I wish I could lose weight eating what you do LOL 0
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blueboxgeek wrote: »I have to say..... I wish I could lose weight eating what you do LOL
It's actually what made me post this in the first place to see if anyone else has been in this situation. I have a feeling it won't last forever but I guess I'll have to wait and see. I know I eat fast foods a little too often and should look at cooking for myself when my family gets fast food instead.
It's a shame the food diary can't track 6 macros or it would be easier for me to track sodium as well.0 -
I'd also encourage you to start weight lifting or do some sort of bodyweight exercise routine, if you aren't already.0
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blueboxgeek wrote: »I have to say..... I wish I could lose weight eating what you do LOL
It's actually what made me post this in the first place to see if anyone else has been in this situation. I have a feeling it won't last forever but I guess I'll have to wait and see. I know I eat fast foods a little too often and should look at cooking for myself when my family gets fast food instead.
It's a shame the food diary can't track 6 macros or it would be easier for me to track sodium as well.
It does track sodium (and other things) by default. It's the Nutrition tab that shows the breakdown, not just fat/carbs/protein.0 -
blueboxgeek wrote: »I have to say..... I wish I could lose weight eating what you do LOL
It's actually what made me post this in the first place to see if anyone else has been in this situation. I have a feeling it won't last forever but I guess I'll have to wait and see. I know I eat fast foods a little too often and should look at cooking for myself when my family gets fast food instead.
It's a shame the food diary can't track 6 macros or it would be easier for me to track sodium as well.
It does track sodium (and other things) by default. It's the Nutrition tab that shows the breakdown, not just fat/carbs/protein.
Thanks for the tip
I just realised I can view a full report of all my macros for a day or range of days. 0 -
You're losing weight, because you're in a deficit. If to lose weight is your only goal, then you're golden. If you want to be healthier, then you look to the food's you're eating. Remember, it's important during weight loss to get enough protein, to retain muscle mass.0
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Josh, you don't have to go all or nothing right away. A few days a week, make yourself a sandwich on whole grain bread instead of eating fast food. Buy 14 servings of fruit and vow to eat two a day for a week. Get a box of high fiber cereal for your breakfast. That kind if thing! Better nutrition DOES make you feel better in my experience.
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Height, weight, age, activity level without exercise?
It is possible that 2500 for you is a cut
But if you're not weighing and logging your food you have no idea how many calories you're eating
Eating crap is not ideal for overall nutrition and health but it won't stop you losing weight if you're at a defecit
I'll update the main post with my info. I do log my food. But I don't make my own recipes so I usually have to go off of MFP's database so there will be some errors there.
Since I can't edit the main post for a while, I'll just put it here.
I'm 5"9', currently 256 lbs (18st4), 22 years old with a very active job in a warehouse. I also exercise at the gym at least 5 times a week aiming at doing 45 mins of cardio a day.
Even putting you at moderately active you get
From here http://www.weightloss-calculator.net
Which is why you're losing weight
Great
You have an active life now
Make sure your exercise programme is working for you. I'd advise a strength programme 3 times a week like
http://stronglifts.com/5x5/
Cardio ...at least 2 x 30 minute sessions
Rest days
Dietary wise ...start to slowly improve ...whilst continuing to weigh and log accurately. Do not use other people's entries, make your own entries, scan barcodes, use the recipe builder and save go to meals0 -
Beware that as you lose more, you'll need to eat less or move more to keep losing weight, as your BMR and TDEE decrease as you lose weight. Good luck 0
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rockmama72 wrote: »Josh, you don't have to go all or nothing right away. A few days a week, make yourself a sandwich on whole grain bread instead of eating fast food. Buy 14 servings of fruit and vow to eat two a day for a week. Get a box of high fiber cereal for your breakfast. That kind if thing! Better nutrition DOES make you feel better in my experience.
Yes, i totally agree with this^^.
I'm not the greatest clean eater myself (but i'm bloomin' Gwyneth Paltro compared to you Lol).
Having Take Aways and Ready Meals more than twice a week would just make me feel bloated and lethargic tbh.
Try making yourself some Pasta Salads that you can pre-make and store in Tupperware type containers, Sandwiches on Brown Bread are pretty filling too and definitely try eating more Fruit, Veg & lean Meat!
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rockmama72 wrote: »Josh, you don't have to go all or nothing right away. A few days a week, make yourself a sandwich on whole grain bread instead of eating fast food. Buy 14 servings of fruit and vow to eat two a day for a week. Get a box of high fiber cereal for your breakfast. That kind if thing! Better nutrition DOES make you feel better in my experience.
I guess a slower transition would be easier. Thanks for the adviceLiftng4Lis wrote: »You're losing weight, because you're in a deficit. If to lose weight is your only goal, then you're golden. If you want to be healthier, then you look to the food's you're eating. Remember, it's important during weight loss to get enough protein, to retain muscle mass.
Yeah. MY protein intake as of late hasn't been as high as it could've been. And with me doing loads of cardio, it probably will eventually eat away at my muscle mass if I'm not doing strength training.Height, weight, age, activity level without exercise?
It is possible that 2500 for you is a cut
But if you're not weighing and logging your food you have no idea how many calories you're eating
Eating crap is not ideal for overall nutrition and health but it won't stop you losing weight if you're at a defecit
I'll update the main post with my info. I do log my food. But I don't make my own recipes so I usually have to go off of MFP's database so there will be some errors there.
Since I can't edit the main post for a while, I'll just put it here.
I'm 5"9', currently 256 lbs (18st4), 22 years old with a very active job in a warehouse. I also exercise at the gym at least 5 times a week aiming at doing 45 mins of cardio a day.
Even putting you at moderately active you get
From here http://www.weightloss-calculator.net
Which is why you're losing weight
Great
You have an active life now
Make sure your exercise programme is working for you. I'd advise a strength programme 3 times a week like
http://stronglifts.com/5x5/
Cardio ...at least 2 x 30 minute sessions
Rest days
Dietary wise ...start to slowly improve ...whilst continuing to weigh and log accurately. Do not use other people's entries, make your own entries, scan barcodes, use the recipe builder and save go to meals
Thanks for that, dude The stronglifts 5x5 seems pretty interesting. I could do 3 weight lifting days when I go to the gym.MarziPanda95 wrote: »Beware that as you lose more, you'll need to eat less or move more to keep losing weight, as your BMR and TDEE decrease as you lose weight. Good luck
Yeah. That's why I was wondering if anyone else in this situation has hit a brick wall and changed their diet to get the last bit of weight off.ExRelaySprinter wrote: »rockmama72 wrote: »Josh, you don't have to go all or nothing right away. A few days a week, make yourself a sandwich on whole grain bread instead of eating fast food. Buy 14 servings of fruit and vow to eat two a day for a week. Get a box of high fiber cereal for your breakfast. That kind if thing! Better nutrition DOES make you feel better in my experience.
Yes, i totally agree with this^^.
I'm not the greatest clean eater myself (but i'm bloomin' Gwyneth Paltro compared to you Lol).
Having Take Aways and Ready Meals more than twice a week would just make me feel bloated and lethargic tbh.
Try making yourself some Pasta Salads that you can pre-make and store in Tupperware type containers, Sandwiches on Brown Bread are pretty filling too and definitely try eating more Fruit, Veg & lean Meat!
A lot of people have been recommending lean meats and more fruits and veg. Maybe I could have certain days of the week where I make a dinner like chicken and vegetables. I have a bag of whey protein that I occasionally use but will probably start to make more use of it. I sometimes make smoothies but the fruit juice I add in probably makes it a little higher in sugar than it could be from just eating the plain raw fruits.0 -
1. Don't give out your password. That's like handing out your signature. Rather, in settings change your permissions on what outsiders can see.
2. If your macros are good and a little high on the fats, and you are losing weight, you are healthy. The exercise helps a lot, too. I found diet supported weight loss and added exercise made me healthier.
3. Just tweak your diet. Add more vegetables and fruits (without looking at your diary, I am guessing this is where you might be weak).0 -
If you don't cook, rotisserie chicken from the grocery store or Sam's Club is a great, fast source of protein. Pick one up on the way home from work while the rest of the family gets carryout. You could eat a half chicken for dinner, and use the rest for sandwiches or over salad/rice/quinoa for lunches.0
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https://cdn1.sph.harvard.edu/wp-content/uploads/sites/30/2013/04/HEPApr2013.jpg
http://www.fitness.gov/eat-healthy/how-to-eat-healthy/
Those are great links to get you started on your journey toward a healthy diet. It is possible to get yourself into a healthier groove. Try adding in healthier items. As you add whole grain breads, water and veggies, you'll find that you eat less crap.
Fruits taste much sweeter when they don't have to compete with Ben & Jerry's ice cream.
Congrats on kicking off your journey!
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At 22 you may be able to get away with it, but a poor diet will catch up with you as you age whether you are at a healthy weight or not. You can feel so much better!0
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I'm so jealous
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Looks almost identical to my diet a few months ago.0
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pstegman888 wrote: »If you don't cook, rotisserie chicken from the grocery store or Sam's Club is a great, fast source of protein. Pick one up on the way home from work while the rest of the family gets carryout. You could eat a half chicken for dinner, and use the rest for sandwiches or over salad/rice/quinoa for lunches.
I cooked myself a steak tonight. Does that count? XD0 -
daniwilford wrote: »At 22 you may be able to get away with it, but a poor diet will catch up with you as you age whether you are at a healthy weight or not. You can feel so much better!
Yeah. I plan on letting healthier food choices into my life a little at a time. That way, I'm not giving up everything at once and I can still have the occasional fast food meal if it's what I actually want to eat.0 -
1. Don't give out your password. That's like handing out your signature. Rather, in settings change your permissions on what outsiders can see.
2. If your macros are good and a little high on the fats, and you are losing weight, you are healthy. The exercise helps a lot, too. I found diet supported weight loss and added exercise made me healthier.
3. Just tweak your diet. Add more vegetables and fruits (without looking at your diary, I am guessing this is where you might be weak).
I changed my settings to public now 0
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