Pissed
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I can see her diary.0
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courtneyfabulous wrote: »Unless there's another way to view someone's diary on the app without being their friend? I seem to only be able to view friend's diaries- does anyone know?
I can see her diary with our being her friend. You must click to view the profile.0 -
courtneyfabulous wrote: »
I'm on a computer right now. Should just be able to click on her name/profile.0 -
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Ok well anyways- according to IIFYM.com TDEE calculator if you have a sedentary job then your TDEE is 1887 and BMR is 1641 (not including exercise)
In this case you will want to eat less than 1887 calories but more than 1641 calories a day. If you exercise then eat back those calories but not all of them because MFP overestimates activity calories (but you already know this).
If you have a lightly active job (a lot of standing) your TDEE is 2051, if you have an active job (where you're on your feet and running around) your TDEE is 2215, and if you have a very active job like construction worker you TDEE is 2215
(BMR remains the same)
I hope this is helpful.0 -
ThatUserNameIsAllReadyTaken wrote: »
Oh thanks!1 -
I see the diary, and a 2000 calorie goal seems high for someone who is 5'3" and trying to lose weight. My maintenance goal at 5'5" is 1800. I'm not an expert. Just an observation1
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TDEE is your maintenance calories so for weight loss you have to eat less than this. Generally you want a deficit between 250 and 500 calories but not to go below your BMR or it can cause muscle loss and other health problems. I like to stay about halfway between my 2 numbers.0
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I weight things especialy things that are not a "unit". ( like a bagel, i just scan the barcode. It is faster).
I do sports. I don't take a 2nd plate.
My journal is open.
So you aren't weighing everything. I recommend starting. Either that, or decrease the number of calories you allow yourself to accommodate the calorie errors from not weighing. Decrease by about 250 a day and you should start losing about half a pound a week, even with your current logging habits.0 -
Ok looked at the diary- it looks like you're going over your daily calorie goal quite often. You go way under from time to time as well. Basically you want to hit your calorie goal- not go under and definitely not go over, especially for days on end. You could eat up to maintenance once a week or so but that's it.
You're not losing weight because you're not in a calorie deficit1 -
courtneyfabulous wrote: »Ok well anyways- according to IIFYM.com TDEE calculator if you have a sedentary job then your TDEE is 1887 and BMR is 1641 (not including exercise)
In this case you will want to eat less than 1887 calories but more than 1641 calories a day. If you exercise then eat back those calories but not all of them because MFP overestimates activity calories (but you already know this).
If you have a lightly active job (a lot of standing) your TDEE is 2051, if you have an active job (where you're on your feet and running around) your TDEE is 2215, and if you have a very active job like construction worker you TDEE is 2215
(BMR remains the same)
I hope this is helpful.
Is this TDEE -20%? If it is just the TDEE that would be maintenance calories and the OP would not lose. I would aim for the BMR as the goal and if you do exercise only eat back 1/4-1/2 of the calories accounted for.0 -
Also the daily calorie goal changes from day to day- is that because of exercise or because you have been changing it? What is your calorie goal before factoring in exercise?0
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Flipping through your diary it looks like you are over-eating on some days, under-eating on others, and are likely averaging out at maintenance which would be the reason the weight hasn't changed much. Your daily goals fluctuate, so I assume you're adding exercise. I'd take a good look at those exercise calories, only eat back 50% of them at the most, and stay under your goal by that much every day for a month and you will likely start to drop weight again. Portions don't matter, servings don't matter, cups don't matter, no volumes of anything matter. What matters is calories. You'll need to buckle down and be more consistent and compare your calories for exercise to other calculators to see if they are accurate, and still don't eat back more than 50% of them to start. Don't practice cheat meals or cheat days.
Google flexible dieting, the good news is that you exercise obviously so you will earn back some calories doing that. It's much harder if you don't exercise (but still possible). Consider what MFP sets you at to other sites with diet calculators like IIFYM.com to see where you should be. IIFYM.com will give you macros that you can set on MFP (if you are a premium user), and if you stay within those macros you will stay within your calories and burn fat and retain muscle.
Consistency seems to be the problem imho.0 -
Remember 1 pound of fat is 3500 calories.
So you have to burn or not eat that many calories to lose a pound.
So to lose 1 pound a week you have to be 500 calories under your TDEE for a week straight.
To lose half a pound a week (which is easier for some people because you get to eat more per day) you have to be 250 calories under your TDEE for a week straight.
Trust the math.
Figure out your TDEE
Eat/exercise the amount of calories you need to for your weight loss goals
Be consistent, keep going.0 -
I want to second (or third) the idea of weighing everything. I started out using a scale only for meat and cheese. Recently though, I started weighing things like salad dressing, vegetables, pretty much everything else. I was surprised by how over or under my measurements were.1
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I know it can be so frustrating feeling like you are doing everything right or that your efforts should be "good enough" to see results... like I said I was there for almost a year. I was walking and hiking and eating clean whole organic foods and cut out foods I had sensitivities to and sugar... I hired a personal trainer, I worked out like crazy lifting weights and doing cardio... still no weight loss... I seriously thought life was just unfair or something was wrong with me!
But it turns out I just wasn't in a calorie deficit. Simple. So simple. Not necessarily easy... but simple.
I started tracking everything, hitting my calorie and protein goals, kept exercising, and suddenly everything clicked and the numbers on the scale started ticking down. Not quickly or consistently- I plateau for about 2 weeks then lose for about 2 weeks... but over time it's working.
You just have to give it a chance and be accurate & consistent & patient.
You have a few things already going well for you- you're not undereating protein (most people make the mistake of not eating enough protein), and you're exercising. You just need to hit your calorie goal.0 -
Desk job1
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Desk job
In that case your TDEE (maintenance calories) without exercising is 1887. If you never exercised and ate this many calories you would stay at the same weight you are now.
You need to have a calorie deficit created either by burning calories with exercise or eating fewer calories. Both is best.
There are different guidelines about deficits... but maybe start with trying to hit 1700 calories a day and eating back about half your exercise calories. That way you'd have a mild deficit of at least 187 calories a day (probably more on days you exercise). You can expect to lose about 1/3 pound a week doing this.
If this is too slow for you, you could make your daily calorie goal a little lower, like 1650. Then you will lose almost half a pound a week.
I wouldn't lower your calories much more or you'll be eating below your BMR which will make you really hungry and I believe it's considered unhealthy to do that- at least in the info I've come across.
Let us know how it goes!
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It's better to eat the most calories you can while still seeing weight loss (in other words don't drop calories very low to start off). Eventually you will lose weight and probably hit a plateau and will then need to drop your calories a bit more- since a 200 pound person burns fewer calories than a 215 pound person.
If you start off with too few calories from the start then you will feel hungry and tired all the time and you will have no where to go when you need to drop your calories down because they're already low so you'll get stuck.
On the other hand if you start off with your calories too high you won't lose weight or you will lose very slowly and it will be frustrating.
Try to find that perfect in between spot for yourself- everyone is a little different. Calorie and TDEE calculators are only so accurate.0 -
If you don't log food accurately, how do you expect to know how much you are actually eating, and how much you need to eat for weight loss?
I mean, there is a little room for error, but not as much as you would seem to be wanting to use.
Really, tighten up your logging. It's all about calories in and calories out, and without good records you can't possibly expect good results.
So find good entries in the database to use, and use them. Check them against labels or established food databases like the USDA.
Log everything. It takes me five minutes a day, so the excuse of it being too complicated is just that - an excuse. If you don't have computer access, write it down and log it when you do. I did that a lot.
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MsRuffBuffNStuff wrote: »I see the diary, and a 2000 calorie goal seems high for someone who is 5'3" and trying to lose weight. My maintenance goal at 5'5" is 1800. I'm not an expert. Just an observation
I agree with this. I'm 5'4" and my maintenance is just under 1800. If you are not losing you are eating too much and not moving enough. Tighten up your logging as others have said and it should work for you. I know it can be frustrating but just keep working at it, it doesn't happen over night.0 -
I, too, am a meat and potatoes kind of person and ate few, if any, vegetables or fruit. I didn't lose weight until I started eating vegetables and fruit.
For vegetables, I eat tomatoes and baby carrots (taste better). And mixed vegetables with dip. I don't like mushy foods so I buy a bag of raw mixed vegetables (carrots, broccoli, and cauliflower) and Greek Yogurt Spinach Dip. The vegetables aren't bad when I dip them. But do watch the calories on the dip you choose. Every calorie counts so don't go overboard.
Have you tried spaghetti squash? It's an acceptable substitute for pasta and very low calorie. It has almost no taste so it is perfect for adding your favorite seasonings or adding to your favorite meat dish. The best part of all is that it is very easy to bake.
For fruit, I stick with lower calorie ones. I like grapes, strawberries, plums, oranges, and apples. Bananas are good but higher in calories so I limit them. I don't eat canned fruit because of the sugar in the syrup. I don't eat dried fruit because it is higher in calories.
Do some research on "probiotics". A friend of mine is preaching this to me. He may be right because when I added more vegetables to my diet, I started losing weight again.
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