Please view my diary!

As your profile is closed, can you give us some idea of what you do and how long you do it to get the burn you record? HRMs are at best an estimate and some people have a naturally high heart rate. You may get a better result simplifying things and going by the MFP burn. Remember for an accurate measurement you should also take off the calories you would have burned just sitting on your bum during that time as they're already included.

Also, very fit people capable of keeping exercise going for a long time, like I assume you must do, have got used to that form of exercise and got very efficient at it, so your burn may not be as high as you estimate.

When you have a good idea of what you're burning and, you should eat as close as you can to MFP's daily calories. You MUST keep your net calories at least 1,200.

MFP works with the automatic settings if everything you put in is accurate. 0.5 - 1lb a week is the perfect loss to aim for over the long term, You only get those big losses when you first start!

Good luck!

I think you understand lower sugar, i wouldn't say you have to cut out anything sweet you like, but just less often, or something equally as satisfying with less sugar
As for the yogurt, to still get the benefits of the product without the crap that it brings, buy plain and do your own flavors. Add fruit, extracts (less often lol.), nuts, agave nectar, honey, etc. Yes, depending on what you do it could make it higher sugar, but you know what you're consuming.

FROM A FITNESS PROFESSIONAL:
1. EAT BACK ALL YOUR EXERCISE CALOIRES- Leave no more 150 left for the day
2. Increase your protien, seriousl yyou are not eating enough protien.

Then anwser:

Are you wearing a HRM during your exercise or taking guesses at the burn??



OKay, jut checked your diary- YOU ARE WORKINGOUT TO MUCH ADN NOT REPLACING WHAT YOU NEED. Sometimes you workout 3 times a day, this is not safe, not healthy or reccomended especially if you are not going to properly replace your caloires or supplement correctly.

First thing: Eat enough. Don't try to crash diet or starve yourself (I think you agree, based on your posts). This will turn around and bite you!

After a very long plateau (months and months), I finally started losing this year. Here is what I did:

1) Do not cheat. No unlogged foods, no "free" days, no weekends off, no cheats, period. Allow yourself to eat reasonably (no more than maintenance) once or twice a month, but never, ever, unchecked feeding. Log it all!

2) Log it all. Every morsel, bite, cooking oil, a french fry off a child's plate, a taste while cooking, a 15kc drink...every single thing. Every single day. Get in the habit of noticing exactly what and how much you are putting in your mouth. It is extremely easy to obliterate your deficit with an oversight here or there. After you've done this for a long time (maybe a year), you'll be more consious of what you're eating.

3) Weigh and measure everything. Do not estimate. People who estimate portion sizes are usually off by a significant error rate. http://www.livestrong.com/article/374687-losing-weight-with-portion-control/ . You can completely erase your deficit by errors in portion sizes. Even if you're only off by 100 calories a meal, at the end of the day, that's 300 calories and you've nearly eaten back your deficit.

4) Eat enough protein. Protein helps you feel full and satisfied, and is usually from healthier foods (chicken, fish, greek yogurt, eggs, etc.). If my protein is too low, my fat and/or carbs are too high and I bloat. A good allocation is 40% carb, 30% fat, 30% protein. Make sure you hit it every day (or are within 5% of it). Keep the fat at or under 30% and carbs are the rest.

5) Do something different for exercise. Take a break, limit cardio and incorporate strength training. Do different types of cardio, for me, it was running. I'm a terrible runner and it is a real struggle for me, but until I started putting forth the effort to run, my cardio was useless because it was so easy for me. But give your body a break, at least one day a week, NO exercise for fitness. Go have fun instead.

7) Patience is the most important thing. It takes weeks for my body to catch up to my deficit. If you give up or change too much too soon, you'll never know if it was working or not. I had 6 weeks (this year) where I didn't lose anything. I stuck to it, because I know that I am doing it right. I am positive I am eating enough and working out enough and so, I have to lose weight. And eventually, I did. The average weight loss for this year (including the 6 weeks of nothing) is 1 pound per week. Right on target. So hang in there and never give up.

Good luck! :flowerforyou:

well you or normal people might say its unhealthy...but in professions of acting, modeling that's all normal for us.....you can see the results in biggest lossers. how they workout so much and eat less cal and lose like 50-80 kg in 5months....they get checked by the doctors.... we do as well and trust me they say theres nothing wrong with it if you do it for s short period of time

Did.... you.... just.... show The Biggest Loser as a model for healthy weight loss? Really? A reality TV show? Seriously?

First of all, those people are morbidly obese, you're talking body fat percentages well into the 50% range and higher. this translates into an energy reserve high enough to supply 4000 to 6000 calories a day without eating 1bite of food.

Second, these people have serious medical issues that are life threatening, and therefore extreme measures are taken (and if you notice, they post this on the show).

Third, the things these people do are monitored by doctors and sports medical professionals at all times, FOR THE SOLE REASON THAT IT IS ABSOLUTELY DANGEROUS. The only reason the doctors allow it is because of the immanent possibility of death from obesity. If someone was say, 40 or 50 lbs overweight, no nutrition specialist with any kind of degree would allow people to do what they do.

Fourth, they DO NOT only eat fruits and veggies on the show, they eat whole grains, and proteins, and healthy oils all the time, as they should.

And last (this is not TBL related), becoming healthy for life has VERY LITTLE to do with BMI, BMI isn't even a valid individual number for most people, long term good health is a combination of healthy body fat %, healthy lean body mass, and receiving all the macro and micronutrients you need to function daily. You cannot, as an adult of normal height, receive the correct macro and micro nutrients you need off 1000 calories a day or less, this is a well known fact. You put your health at risk doing this long term (more than a few weeks at most), you risk your immune system, your hair,skin, nails, your endocrine system, your digestive tract, and your cardio-respiratory system by not giving your body the vitamins and minerals it needs to function properly.

That's it, I'm done with this, it's maddening that someone would offer up this kind of unhealthy advice.