How can I be OVER in my calories all the time if I'm always
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Water couldn't make you under or over on calories since it's calorie free. If you are hungry all the time maybe try eating more food less often.0
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4 drinks is going to be 400 calories on its own more than likely..That's quite a bit when you are talking about 1600 total calorie intake for the day. I love my booz too, but sometimes you just have to say no thanks and eat just about anything else that would help you stay full.0
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If you aren't adding your exercise calories burnt than your calculations won't be correct, dancing counts as calories burnt
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If anyone has a recommended grocery list, that would be FANTASTIC! Thank You all so much for your input, I can really see now that the processed foods and the drinks are not helping me toward my goal. And if it's not helping it's not worth it. 0
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Thank You for your help, I do know that I need to eat better. It is a little difficult living with two boys/men in their mid 20's; one who can eat a POUND of pasta and not gain an ounce and the other (my boyfriend) who is very built. Unforunately, the way his body takes in food is not anywhere near the way MY body takes in food...and he just doesn't seem to get it.
I'm always way under my Carbohydrate levels and way over on my Protein...and I just don't like seeing the RED, telling me I'm doing something wrong, I thought a lot of protein was good?? I eat protein bars, Triscuits have carbs yes but they are good in fiber too, so are apples, I usually have cocktail shrimp at some point during the day (just ran out), I use sugar-free syrup although my trainer told me eating foods that are deemed 'fat free' or 'sugar free' usually means they are high in something else that isn't good for you either so to steer clear of those things for the most part. I eat lean meats, I eat my vegetables, my weakness is cheese...I was born in Wisconsin, raised on cheese my whole life, I cannot give that up, but I have tried to subdue it slighly.
This morning I had 2 pieces of bacon, half a sausage patty, a very small amount of egg whites, and a half a piece of whole grain breadm a Special K Protein bar two hours later, 6 Triscuits two hours after that...we'll see how today goes.
To make matters worse we leave for vacation Tuesday morning for a week...Lord help me!
Protein is good - natural protein. Protein bars not so much because they have so other crap in them - sugar, gmos, corn syrup - the list goes on and on. Triscuits have whole grain flour meaning they take anything wholesome, ground it down, removed nutrients and then enriched it because their processing removed anything good for you. Remember you are in charge of everything that goes into your body so saying "It's hard because there are other people, etc" isn't going to help you in this lifestyle change. Chances are they're eating crap too and could also benefit from cleaner eating.0 -
Thank You for your help, I do know that I need to eat better. It is a little difficult living with two boys/men in their mid 20's; one who can eat a POUND of pasta and not gain an ounce and the other (my boyfriend) who is very built. Unforunately, the way his body takes in food is not anywhere near the way MY body takes in food...and he just doesn't seem to get it.
I'm always way under my Carbohydrate levels and way over on my Protein...and I just don't like seeing the RED, telling me I'm doing something wrong, I thought a lot of protein was good?? I eat protein bars, Triscuits have carbs yes but they are good in fiber too, so are apples, I usually have cocktail shrimp at some point during the day (just ran out), I use sugar-free syrup although my trainer told me eating foods that are deemed 'fat free' or 'sugar free' usually means they are high in something else that isn't good for you either so to steer clear of those things for the most part. I eat lean meats, I eat my vegetables, my weakness is cheese...I was born in Wisconsin, raised on cheese my whole life, I cannot give that up, but I have tried to subdue it slighly.
This morning I had 2 pieces of bacon, half a sausage patty, a very small amount of egg whites, and a half a piece of whole grain breadm a Special K Protein bar two hours later, 6 Triscuits two hours after that...we'll see how today goes.
To make matters worse we leave for vacation Tuesday morning for a week...Lord help me!
Protein is good - natural protein. Protein bars not so much because they have so other crap in them - sugar, gmos, corn syrup - the list goes on and on. Triscuits have whole grain flour meaning they take anything wholesome, ground it down, removed nutrients and then enriched it because their processing removed anything good for you. Remember you are in charge of everything that goes into your body so saying "It's hard because there are other people, etc" isn't going to help you in this lifestyle change. Chances are they're eating crap too and could also benefit from cleaner eating.
I did not know that about Triscuits! Well dang, guess those will have to go too...I don't mean to make excuses, they just add to my frustration because they can eat whatever they want and it doesn't matter, lol. Meanwhile, I'm busting my behind at bootcamp every day and counting calories and they're splitting a pizza and a case of beer! lol.0 -
If anyone has a recommended grocery list, that would be FANTASTIC! Thank You all so much for your input, I can really see now that the processed foods and the drinks are not helping me toward my goal. And if it's not helping it's not worth it.
http://www.eatcleandiet.com/uploaded_files/downloads/ecd_grocery_list.pdf
http://www.thegraciouspantry.com/clean-eating/ She has terrific recipes
Hope this helps!0 -
agreed, I eat a lot but I usually only eat fruit and veggies.
Amazing job on your weight loss btw!Eating less =/= eating healthier.0 -
It may seem that they can eat whatever but it will show up soon or later. High processed carbs contribute to high tricyclerides which figures into heart disease. You don't have to give up the triscuits completely but if you're eating them every day, try replacing them a few times a week with actual whole grains. - rice, millet, oatmeal, quinoa, etc. Play around a bit with grains, cook up some chicken breasts on the weekends and freeze a few so you can chop some up and toss it in a salad or omelet, etc. This is the time to get creative. You can do this! :flowerforyou:0
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If anyone has a recommended grocery list, that would be FANTASTIC! Thank You all so much for your input, I can really see now that the processed foods and the drinks are not helping me toward my goal. And if it's not helping it's not worth it.
I spend maximum $150 a month for 2 people so about 6 months ago someone on MFP asked me how. I made a list of our favourites and since that time several people have messaged me for how I spend so little so here it is;
If others want to critique, feel free.
20 granny smith apples = $4 (.77 lb No Frills)
3kg box of frozen chicken = $28 (Costco)
Low-fat meatballs = $5 (No Frills)
Frozen vegetables (2 kg) = $4 (Walmart)
Tuna (11 cans) = $7 (Shoppers Drug Mart)
20 red/green peppers = $8 (No Frills/Walmart always price matched to Chinese grocery stores which sell peppers for .40-60 regularly)
Baby spinach bucket = $3 (Walmart)
Cottage cheese (2 tubs) = $4 (No Frills)
Fresh pineapple (2) = $3 (No Frills)
Brown Minute rice = $5 (Walmart)
Diet pepsi 7 x 12-pack cases = $21 (Shoppers Drug Mart - this is a sale price, the only time I'll buy - hubby's vice not mine)
Whole wheat crackers (3) = $4.50 (Walmart or No Frills max $1.50 each)
All-Bran or Fiber One (2) = $7 (Walmart)
Cheerios = $3 (No Frills or Walmart or other cereal hubby will eat that’s on sale)
Onions (bag) = $1 (No Frills)
Celery = $1 (No Frills)
Zucchini (4) = $2 (No Frills
Garlic cloves (3) = $0.50
Yogurt (16) = $4 (No Frills)
Whole wheat pasta (1) = $1 (No Frills or Walmart)
Pasta sauce (1) = $1 (No Frills)
Canned beans (4) = $3 (Wamart, Great Value brand is always .78 great!)
Whole-wheat bread (2) = $4 (No Frills)
Soup (6) = $3 (No Frills or Walmart, I buy 10+ when it’s on sale for .49)
Calorie wise salad dressing = $2
Milk (4L): $4
Bananas (10): $2
Broccoli (7): $7 (Walmart)
That’s $141 so I often buy another $10 worth of additional vegetables, a little each week to prevent spoilage.
My protein powder is only $29 for 69 servings (5 lbs) so I didn’t add that in.
*My list changes monthly depending on the veggies and fruit on sale, I haven't bought meatballs since I made this list 6m ago either so there is some variety in meat but in the past 3 years I’ve only spent $90-170 a month since food shouldn’t be an investment , your house, family and possessions are.0 -
Sleep, and the alcohol isnt helping0
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Triscuits have whole grain flour meaning they take anything wholesome, ground it down, removed nutrients and then enriched it because their processing removed anything good for you.
This is NOT true - read the ingredients list on the box (I happen to have one in my drawer)
Whole grain soft white winter wheat, soybean oil, salt
This is not processed down at all - Triscuits are actually a great source of whole grain!
My bad, you're right. I was thinking Ritz, which I just looked at because my hubber eats them. I'm gluten free so the stuff stays away from me.0 -
Heather, this is a terrific list. Thanks for posting!0
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First you can change your daily calorie intake. On your home page you can go to goals and change things around. Yea we are all here to lose weight and get support but each of our bodies have different needs and each of us has something a little different in mind as to our ideal body image. I had to change my goals to more protein since I am training for a fitness comp. I need to burn fat and build muscle at the same time. I think even my calories are to low right now.
Plus, this isn't a race. It's a life long comment to changing for the better. You need to love and except yourself right now to be able to let go of the past, forgive yourself and move on. With that being said, you need to have carbs and protein with every meal you eat. For example And apple with sunflower seed butter. apple=carbs sunflower seed butter=protein and healthy fats.0 -
After reading your post and taking a look at your profile information, there is one thing sticking out like a sore thumb to me. Your weekly weight loss goal is set too high. You are 5' 7" and you currently weigh about 153 pounds. You want to lose about 10 - 15 pounds overall, but you want to drop them fast. You've already lost 3.5 pounds in 17 days but it's not moving fast enough for you. This is where the problem is!
The last 10 pounds is, by far, the hardest to lose. When you get down to that level, your body can't handle large calorie deficits like it could if you were very overweight. However your daily calorie goal is only 1,200. This tells me that you have your weight loss goal set to 2 lbs per week. My personal opinion is your weekly weight loss goal should be set at .5 lb per week for a more gradual weight loss. It's not fun to hear, but it's the best way to do it. If you change your weekly goal to .5 lbs you will have a higher calorie goal everyday and I'm positive you won't be going over by eating 1800 a day as long as you exercise.
The next things to address are food choices and exercise routines. You would probably see results a lot faster by incorporating some new exercises and eating healthier foods. But, that's for a different thread I guess. I wish you the best of luck!
*Edit - If I'm wrong about your weekly weight loss goal then I apologize. But 3.5 lbs in 17 days is still pretty good! You're seeing results and the rest will come with time!0 -
Have you tried eating more protein? Protein takes longer to digest and keeps you fuller longer than the low-fat carbohydrate choices (like waffles or special k bars...) Just a thought...maybe it will curb the constant hunger so that you can stay within your calorie goals.0
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if you incorporate healthier food options, you will feel better and you will enjoy eating them too! You won't want chips or fried foods.
you mentioned in another post you had bacon, half a sausage patty and only a little bit of egg whites. Now this is just my .02 cents, but eat more of egg whites, either no bacon or no sausage (1 or the other if you really want it) then do whole wheat or multigrain bread - 1 slice or 2 if you want - dry.
I eat Activia yogurt and kashi go lean crunch(usually 1 cup) almost everyday for breakfast. it's yummy and it's packed with Fiber and Protein that keeps me full longer. I have a snack of veggies - peppers and cucumbers with 1 tbsp of hummus!
My lunch will change day to day - pb&J for protein or a salad with grilled chicken (1 piece) and EVOO and balsamic vinegar.
I snack again - some crackers - KASHI TLC Fire roasted veggie crackers - or pretzels - and to be honest, I count out the serving size so I know exactly what i'm eating and how much. I leave the boxes at home and bring my snacks in containers.
If I do longer runs on some days, I will up my protein and/or carbs and I fuel up after runs too.
Remember pasta is okay to eat too, it has carbs that are fuel and give you energy to work out.
I used to eat pasta all the time - growing up my father needed to have it for dinner all the time. I've gotten to the point where I treat myself to pasta when I know I need to run 7+ miles or so.
I like to tell myself everything in moderation.
I also think cutting out the alocohol would benefit you too - has a lot of sugar. If you think you really can't do this- then cut down to only drinking one night - and limit yourself. I have a friend that has a hard time cutting back the alocohol intake and complains that she hasn't lost weight even though she is watching all her calories in her food intake.
To be honest, if you really want to lose weight -just tell yourself you are doing this for you, to be healthy. You will be better off in the end if you realize you are making a lifestyle change - not just cutting down your food intake and still being hungry. You need to fuel your body with the right food. You will then see a change - but not overnight
You will be able to do it, just start swapping out the processed foods for healthier, fresh options.
Also, if it helps - do your own grocery shopping and prep all your meals/snacks at the beginning of the week or every night. I usually make my lunch and snacks the night before - after I work out/eat dinner. IT reminds me and helps me to stay healthy
hope that helps. 0 -
First you can change your daily calorie intake. On your home page you can go to goals and change things around. Yea we are all here to lose weight and get support but each of our bodies have different needs and each of us has something a little different in mind as to our ideal body image. I had to change my goals to more protein since I am training for a fitness comp. I need to burn fat and build muscle at the same time. I think even my calories are to low right now.
Plus, this isn't a race. It's a life long comment to changing for the better. You need to love and except yourself right now to be able to let go of the past, forgive yourself and move on. With that being said, you need to have carbs and protein with every meal you eat. For example And apple with sunflower seed butter. apple=carbs sunflower seed butter=protein and healthy fats.
That's perfectly said -- it's a life long committment to changing for the better. ::) thumbs up0 -
not to repeat a lot of people on here, but they have it right. Lean protein and fiber! It will keep you fuller longer and give you more energy for those blossoming muscles!0
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You need healthier options. You def. do not have enough veggies and proper protein.
Each meal should consist of a protein, complex carb and a veg is what my trainer says. And also lots of water!0 -
Great suggestions! I might try some myself.0
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Heather, this is a terrific list. Thanks for posting!
Anytime!0 -
Here are my suggests with the example you gave
Yesterday
7:00 a.m. Breakfast
Eggo Waffles (instead do a whole wheat waffle)
Syrup (instead use fresh fruit and neufchatel cheese or peanut butter and some slice banana)
Butter (skip the butter)
9:00 a.m.
Special K bar (instead hand full of Almonds and a some fruit or veggie)
11:00 a.m.
Apple Slices
3 Cheese Cubes ( instead try some Greek Yogurt)
1:00 p.m.
Side Ceasar Salad ( add some grilled chicken and dip your fork in the dressing instead of pouring it on the salad. )
3:00 p.m.
6 Triscuit Crackers (Rice cakes plain or add something on top if you feel you need more that day. Probably add these to a rice cake will be about the same cals as those 6 Triscuits TBLS peanut butter, or 1TPS neufchatel cheese)
5:00 p.m.
Cookie ( Greek yogurt)
6:30 - 7:30 p.m. Boot Camp
8:30 p.m.
6 chicken nuggets w a little BBQ sauce (instead get some grilled chicken (you can find this in the freezer section or you can cook it a head and freeze it). in a whole wheat wrap with lettuce or sprouts some cherry tomatoes and there are some really yummy dressing made with Greek yogurt you can find at the store).0 -
You are eating a ton of carbs and drinking a lot of calories.
Cut the drinks. Eat more protein.
I don't eat that often either. I do better with 3 square meals a day and that is it.0 -
I have pretty much entirely given up alcohol since starting my food journal. On a 1200 cal diet I cannot justify the extra 400 cals a couple of drinks provide. I have just upped to 1400 cals and 1/2 a lb a week loss to see if I still lose at that rate. If not, it'll be back down to 1200, but like you, I was hungry all the time on 1200. Since getting a HRM I realise I am really not burning much, even though I do a lot of pretty hard core exercise. I guess I am just very efficient! An hour of very high intensity aerobics this morning burned just 371 cals, a hard raced 10k - 622cals. That's NOTHING. I think I have been overeating.
But yeah, giving up alcohol is a good place to start.0 -
it's all processed food. try adding fresh veggies and fruits and good proteins0
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Like everyone else said add more protein and if you need to up your calories then do so. Not everyone is made to lose 2 pounds or a pound a week.. so play around and see what happens.
I also like to plan out my meals for the day.. so I know exactly what I am eating and I'm less likely to deviate from that then.
A protein bar that I like is the Builder Bar by Cliff. It's all natural and has none of that processed junk in it.. so you can eat it with out feeling guilty. You can get them wal-mart for pretty cheap.
Also try switching out white bread for whole grain bread or waffles for whole wheat ones. In my opinion they don't taste any different and they are much healthier for you.0 -
I agree more protein and better food choices. Your choices are not nutritionally dense.and not only that, you may be eating more calories than you think (esp with the condiments!).0
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The reason everyone suggests veggies is that (besides being healthy), they are very low cal and they are very filling. So, if you have a whole cup full of veggies, a 4 oz serving of protein, a small side salad with fat free or low fat dressing and an extremely small helping of carbs, you have a very filling meal. Try experimenting with different kinds of vegetables - my husband hates them, but is starting to eat more of them. Try broccoli or summer squash steamed, brussel sprouts roasted and caramelized, mushrooms sauteed, snow peas and/or bok choy stir-fried, asperagus grilled, cabbage mixed with brown rice and stir-fried, eggplant rolled in bread crumbs and browned, carrots boiled with a pinch of brown sugar and lemon, fresh or frozen peas, celery stuffed with peanut butter (healthier than on bread or crackers), or steamed green beans with dill and lemon. Soooo many different healthy options that fill you up and keep the calorie count down!0
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