Please Shame ME

Dayle1984 wrote: »

Just on a very quick (less than 2 min) look at your diary, I agree with the others. It looks like you may not be measuring properly, or at all. Do you just use what comes up in the database for your entries? I've heard that info is not usually reliable, so I look up ingredients online and create items under my recipes and foods. For example you have 2 tbsp. of PB listed on 3 different dates, and it is listed as 70 cal, 90 cal, and 178 cal. 2 tbsp. of PB would be 180-200 calories depending on the brand I believe. I would also echo what someone else said about trying to eat out less, and eat less packaged foods. It takes time and energy but it is worth it. Finally, my nutrition coach suggested I do not eat carbs at breakfast, since I workout in the evening, not sure if that would be applicable to you. All the best!

VeryKatie wrote: »

If your fitbit is correct, then 1500 will give you a 1 lb a week loss. Give it a try. I think you're on the right path - you identified your issues, took responsibility, and came up with a plan.

However, your backup plan (if 1500 doesn't work) should be to try a 250 calorie deficit (so 1650-1750) if you're still binging though, rather than go back to something you know doesn't work (1200 calories - no carbs won't help if you're eating that much of a deficit. You will still feel too hungry).

With only 15-30 lbs to go, 0.5 lb loss a week is fine. That's where I get 250 calories from. It's better to make a little progress each week than to continue binging and gaining.

An alternative might be to try either 1200 plus eating back 50% of your exercise calories OR 1500 plus eating back 50% of your exercise calories.

I think that would be the main problem. Eating too little for how active you are (causing you to over eat in the end).

Looks like you're set to eating 40% protein, 30% fat, the rest carbs.. so if you get your food to meet those macros as best possible, that won't be the reason you feel hungry (if still hungry, it's either not enough fiber or not enough calories). If you still feel hungry, try adding more fiber (which if you don't have diabetes or aren't insulin resistant I would personally recommend tracking instead of sugar in your diary). Aim for 25-35 g fiber a day too. It might be hard with only 30% carb. You can play around with that a bit too. A lot of people do 30% protein, 30% fat, 40% carb.

What is that Asian looking entry in your diary today? Don't just trust the bar code scanner. It's wrong like 50% of the time for me. Make sure your entries are correct and that they match the packaging.

Also... start weighing your food. You have 2 slices of bread in there today. An actual slice is probably bigger than that. Get a food scale that measures in grams (which is more accurate than ounces). With not much left to lose, you might have to be more diligent on logging.

When I eat out, I typically log all the food as 1.1 of a serving. I hope to cover any overage the kitchen did with oils and serving sizes by doing this. You can try that too. Remember also for some foods the restaurants will be sneaky. Online their nutritional info will list the salad without dressing, or the pasta without sauce, or for 1/2 the plate, or without sides, etc. So really be on the lookout for that and add the missing items as well (eg. McDonald's has their salad dressing listed under condiments).

Also, try to make sure at least 80-90% of your calories come from nutrient and macro dense foods (meat, dairy, fiber, veg, fruit, etc). Save the 10-20% for treats. I noticed on Aug 10 that 27% of your 1573 calories came from cupcakes, mochi (?), and popcorn. Those foods are less likely to make you feel full. And that doesn't even consider that your lunch with pizza (while not inherently bad) didn't contain a lot of protein for the number of calories (I find pizza typically leaves me hungry).

Nuts also pack a high calorie punch. If you find they keep you feeling full, then keep going for it... but personally, even though they're high fat, they never feel like a lot of food to me. Again, on Aug 10 you had nuts twice that day. Maybe just stick with one time a day max (I'm including the peanut butter).

I also notice you're having what appears to be a protein drink in the morning frequently - with bread and peanut butter. Again, this isn't necessarily bad. But eating food rather than drinking a drink might make you feel more full.

You can try playing with your calorie distribution. If you're eating at night, why not try a smaller breakfast or lunch so that you can have a bigger dinner? I also tend to snack a lot in the evening... a small after work snack helps me not eat before I make dinner, and a bigger (like 800-900 calorie) dinner helps make me feel full. You can also try eating dinner later in the evening, like around 8:00 to help keep you full while you sleep.

enterdanger wrote: »

I struggle with eating out too. As a single person I was too poor to eat out. When I did it was a big deal and I'd get an appetizer or dessert with my entree because it was a special occasion, and always the drinks! For my husband eating out was a way of life. When we first got together and had dual income it was awesome and we ate out a couple times a week, him with his salad and me with my steak and cheesecake....I gained quite a bit. But I paid him back. Once we were married he put on 30lbs with each of my pregnancies (I only put on like 20 with my sons). lol.