Poor eating choices resulting in solid but not great week #SELFCHECK
HakeemTheDream89
Posts: 167 Member
No matter how many times I walk it all equals to nothing If I can't control the food intake.All week long I've eaten after 8 pm which is not good sign.Add insult to injury it's usually a very heavy sodium meal.Right now I just got done from stuffing my face of clearly bad sodium food.Now I gotta walk for an 1 hour and 30 minutes before I can lay down.At this point I'm doing dis service to myself by eating high sodium and processed meals.If I just cut back on half of what I eaten this past week.I would've been having a great week nutrition n exercise wise. .
This is a #SELFCHECK and reminder not to over eat and think you can bail out your heavy sodium meals with late night walking around house for x amount of time.I must get back to balance and nutrition meals and making sure I eat no greasy food and no later then 6 pm like I done the first 3 weeks of this journey.
This is a #SELFCHECK and reminder not to over eat and think you can bail out your heavy sodium meals with late night walking around house for x amount of time.I must get back to balance and nutrition meals and making sure I eat no greasy food and no later then 6 pm like I done the first 3 weeks of this journey.
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Just curious, but why is eating after 8 pm bad? or eating at night time, in general.4
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Whenever you want to over eat or eat what you consider a 'bad meal', try eating it in front of a mirror in just your undies. Just the thought of doing this makes me think of how I'll feel and look and it usually stops me in my tracks. On another note though, weight loss is a long process and your habits were not developed over night, healthy habits will not come over night either. Keep picking yourself backup when you fall off track and just keep pushing. You can do this
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Fatvaporizer wrote: »Just curious, but why is eating after 8 pm bad? or eating at night time, in general.
It isn't, as long as you stay within your daily calorie target. If a person stops snacking at night but shifts the calories earlier it won't help them lose weight.1 -
Fatvaporizer wrote: »Just curious, but why is eating after 8 pm bad? or eating at night time, in general.
Because I'm super notorious for eating and then laying in bed or falling to sleep after words like sumo wrestler.2 -
abneyhakeem89 wrote: »Fatvaporizer wrote: »Just curious, but why is eating after 8 pm bad? or eating at night time, in general.
Because I'm super notorious for eating and then laying in bed or falling to sleep after words like sumo wrestler.
Nothing wrong with eating then going to bed either as long as you are under you calorie goal for the day. Also Nothing inherently wrong with that late night meal being high in sodium unless you are on low sodium diet for medical reasons. Just realize you may be a bit heavier in the am due to water retention.6 -
abneyhakeem89 wrote: »Fatvaporizer wrote: »Just curious, but why is eating after 8 pm bad? or eating at night time, in general.
Because I'm super notorious for eating and then laying in bed or falling to sleep after words like sumo wrestler.
I ate dinner at 8 last night. Unless eating late causes issues while you sleep (heartburn, acid reflux), there's nothing wrong with it. Those calories don't automatically turn into fat.4 -
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abneyhakeem89 wrote: »Fatvaporizer wrote: »Just curious, but why is eating after 8 pm bad? or eating at night time, in general.
Because I'm super notorious for eating and then laying in bed or falling to sleep after words like sumo wrestler.
I work graveyard, sometimes I come home, eat a snack, get ready for bed and crash out. ..as long as you are in a deficit, time doesn't matter2 -
I eat right before I go to bed every night. Usually a bowl of hot cereal and cocoa. It really helps me sleep. I cannot go to bed hungry.3
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Yep, I gotta agree with you there, OP. No amount of walking can undo excessive eating if I really go to town with it. I think everyone can spontaneously, without much thought or even awareness, consume an extra 500 kcal that were unplanned. But who spontaneously, without trying or planning, burns 500kcal? Give yourself a little more credit, OP. Small changes, done consistently, will make a big difference in the long run. You are on a good path and just your awareness is a significant change right there.
Do you have a medical reason to limit sodium, OP? Sodium isn't inherently harmful in the absence of particular medical conditions. E.g. a cardiologist I saw many years ago told me to eat more sodium (vagal syncope, low blood pressure). As a commenter above said, a high sodium meal will cause water retention, but that by itself isn't harmful either.0 -
Agreed with those who have said that eating right before bed makes no difference when it comes to weight loss. I often eat and sleep and am losing weight.
Have you been over your calories? If yes, by how much and how many times this week?
Weight loss is all about calories. I eat chocolate and ice cream daily but make sure to log it.1 -
I usually walk before dinner. It is only a problem eating right before bed if you have trouble with reflux or I'd it interferes with your sleep. As long as you ate in a deficit them timing of meals doesn't matter.0
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abneyhakeem89 wrote: »Fatvaporizer wrote: »Just curious, but why is eating after 8 pm bad? or eating at night time, in general.
Because I'm super notorious for eating and then laying in bed or falling to sleep after words like sumo wrestler.
I work graveyard, sometimes I come home, eat a snack, get ready for bed and crash out. ..as long as you are in a deficit, time doesn't matter
Overall, you're right that it doesn't matter. I will say that for me though, if I don't give myself a set of rules to follow I break down easily. This may be what the OP means. I set a rule that I don't eat after 8:00 PM as well, but not because it's bad for my health. I do it because I tend to snack after I put the kids down for bed. It's easy to justify having a snack or two when the house is calm, laundry is done, dishes are clean, and you're sitting there watching TV. I can blow my entire calorie deficit apart in a few short hours so I set a time restriction. It's just to help me mentally keep my focus.0 -
There are many nights I get home after 10:00 pm and then start preparing dinner. I don't finish eating until around 12 AM and then I go to bed. Timing is nothing. Calorie deficit is everything.3
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abneyhakeem89 wrote: »Fatvaporizer wrote: »Just curious, but why is eating after 8 pm bad? or eating at night time, in general.
Because I'm super notorious for eating and then laying in bed or falling to sleep after words like sumo wrestler.
I work graveyard, sometimes I come home, eat a snack, get ready for bed and crash out. ..as long as you are in a deficit, time doesn't matter
Overall, you're right that it doesn't matter. I will say that for me though, if I don't give myself a set of rules to follow I break down easily. This may be what the OP means. I set a rule that I don't eat after 8:00 PM as well, but not because it's bad for my health. I do it because I tend to snack after I put the kids down for bed. It's easy to justify having a snack or two when the house is calm, laundry is done, dishes are clean, and you're sitting there watching TV. I can blow my entire calorie deficit apart in a few short hours so I set a time restriction. It's just to help me mentally keep my focus.
That's a very good reason, with me, my snack is pre planned in. I know that throughout the night, I'm usually too busy to eat a lot, so I have something planned before I go to sleep, so when I wake up I'm not ravenous.0 -
I remember a few of your past posts, OP, and think you shouldn't be so hard on yourself. It's all about progress and being aware of what leads to us overeating or not sticking with a plan, so even when you aren't perfect (and who's perfect?), make it a learning experience. So long as you are getting in the walking and sticking to the calorie goal, that's fabulous.abneyhakeem89 wrote: »All week long I've eaten after 8 pm which is not good sign.
Does this make it hard to control the calorie intake? Are you going over? If so, might it help to plan for a little something later than what your current dinner is? Unless it affects sleep or makes you feel bad, there's no problem with eating later vs. earlier if the calories are the same. I work late and sometimes workout after work, so often get home after 8 (sometimes after 9), so I almost always eat dinner at 9 or 10. I did this while losing all my weight too (95 lbs) and it was fine. In fact, since I ate late, I didn't ever think about snacking afterwards.it's usually a very heavy sodium meal.
There may be health reasons to cut down on the sodium, but for weight loss all that happens is water weight. That can be unmotivating, but if you know what's going on, don't let it bother you, and the important thing is that it doesn't actually hurt fat loss, so just stay calm and stick the to plan!If I just cut back on half of what I eaten this past week.I would've been having a great week nutrition n exercise wise.
If you are struggling with overeating just remember that it's a big change and so long as you are making progress, that's great -- again, don't beat yourself up for not being perfect.
One thing that helped me was thinking about each day at the end of the day or the next morning and if I'd gone off plan figuring out why -- often it was things like not having the foods I wanted to eat available that I could plan for next time.2 -
Just a few questions
a) are you meeting your calorie goal? I seem to recall you saying that you were trying to come in under it which is not at all necessary.
b) I know you're on a low sodium diet for medical reasons, so that IS important. what are the salty foods you are having trouble with? Maybe there are some healthy substitutions that could be made...maybe spend an afternoon in the supermarket checking out lower sodium foods that are still convenient and tasty, like roasted seaweed instead of chips or low sodium peanut butter or salsa (don't judge, it's actually delicious!)
c) are you running out of calories before the day is over? Then the answer might be having a slightly smaller breakfast and lunch and saving a few hundred calories for night time and plan it...I always have a skinnycow frozen truffle bar for 100 calories after dinner/before bed.
All the best and stop being so hard on yourself, it's a long process with a big learning curve...at least you have started.1 -
Thanks for all the advice and I will apply all the information into a form of action. To answer some people's questions September 30th I was hospitalized due to chest pain and inflammation build up gas in chest also. Since then I've controlled my inflammation and working on lowering my sodium intake due to high blood pressure . I was 455 as of september 30th .i don't have a scale so I haven't weighed myself since then. I have been under every calorie goal before and after I adjusted the goals . My food diary is public and 100% accurate .I can gurantee you this is a lifetime change not a thirst for temp. success . The salty food s that I have trouble with our bread and chips . If it's not a home cooked meal you can best believe I will be eating a sandwich and chips or processed meat along with fries or tater tots. An sadly when I eat these meals I overload on the sides. It's clearly like I can't find a middle ground either I grub heavy one part of the day or starve myself throughout the day usually out of fear of the worst.
One thing I can agree is a perfect day would be to burn 1,000 plus calories and have less then 1,800 sodium level and have around 1,500 food calories consumed.That would be the perfect day and best of me nutrition and exercise wise0 -
abneyhakeem89 wrote: »Thanks for all the advice and I will apply all the information into a form of action. To answer some people's questions September 30th I was hospitalized due to chest pain and inflammation build up gas in chest also. Since then I've controlled my inflammation and working on lowering my sodium intake due to high blood pressure . I was 455 as of september 30th .i don't have a scale so I haven't weighed myself since then. I have been under every calorie goal before and after I adjusted the goals . My food diary is public and 100% accurate .I can gurantee you this is a lifetime change not a thirst for temp. success . The salty food s that I have trouble with our bread and chips . If it's not a home cooked meal you can best believe I will be eating a sandwich and chips or processed meat along with fries or tater tots. An sadly when I eat these meals I overload on the sides. It's clearly like I can't find a middle ground either I grub heavy one part of the day or starve myself throughout the day usually out of fear of the worst.
One thing I can agree is a perfect day would be to burn 1,000 plus calories and have less then 1,800 sodium level and have around 1,500 food calories consumed.That would be the perfect day and best of me nutrition and exercise wise
Why are you trying to net only 500kcal? That is not healthy nor sustainable.2 -
@daniip_la My goal is too eventually eating under 2,000 calories daily and burn more then 1,000 calories a day .. How is that not healthy or sustainable? I'm only asking because I'm trying to be informed0
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If you eat under 2000 and burn 1000 during exercise.. that net's you 1000 calories.. which is not enough. 1500 or so is where you should be net after exercise at the bare minimum, and really quite a bit higher for someone who is your size.
Obviously those aren't exact, but only netting 1000 calories is not a good long term sustainable goal.
I'm just a shade under 6ft, am around 190, and I eat 1900-2000 calories a day w/exercise and could probably still eat a bit more. I started at almost 400lbs... and if you start yourself that aggressive you are going to end up being hungry alot and binge or just be really tired. It's going to take time, but you got this.. just don't try to do much at once.1 -
People should not consume less than 1200 calories a day that is a minimum to have the body function properly.
quote="abneyhakeem89;37972775"]@daniip_la My goal is too eventually eating under 2,000 calories daily and burn more then 1,000 calories a day .. How is that not healthy or sustainable? I'm only asking because I'm trying to be informed[/quote]
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OP - firstly, congratualtions on making the changes you have and being proactive in changing your health for the better.
I had a bit of a look at your diary and just a couple of suggestions that may be helpful. Try using entries that get the weight in grams, many of yours have chicken drumstick 1 and then the calorie count, it just isn't as accurate as it could be. Also ditch the cups etc and please use scales.
If inflammation is a health issue for you, maybe as time goes along you could start to introduce more vegetables and fruit into your daily diet. This would help cut down your reliance on pop tarts, tater tots etc and broaden your taste buds and give you vital micro nutrients.
Many people who are new to veggies find a great way to enjoy them is baked, with a slight drizzle of olive oil, dash of salt and garlic. Now is the time to have a look at google for easy and yummy ways with vegetables etc. If you aren't into that sort of food just yet, consider, a multi vitamin but perhaps consult with your Doctor first due to the medical issues you have mentioned.
There seems to be a history here that other posters have mentioned, I haven't seen your posts before, but I wish you all the best. This is going to be for the long haul mate so read as much as you can on MFP and have a good look at those here who have had great success maintaining and often competely overhauling their lives.
You really are doing a great job and I wish you success.1 -
Thank you Mr Magic for the informative and inspirational post you made. @rebeccaculp87 Now that I understand how it works I get you 100% thanks for information.1
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@HippySkoppy thanks for knowledge and if I have fruit I def. eat it once a day.I also agree that I must replace the high sodium intake food with veggies or more fruit1
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1500 calories is the absolute minimum that any man should NET...which means that's how many are left AFTER you count your exercise.
If you burn 1000 calories, you should be eating 2500 to reach your goal.
To net 500 would be starvation level for anyone, let alone a man your size.
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abneyhakeem89 wrote: »@daniip_la My goal is too eventually eating under 2,000 calories daily and burn more then 1,000 calories a day .. How is that not healthy or sustainable? I'm only asking because I'm trying to be informed
I forgot to check back on this thread, but you already got some great answers from others. I was 368lbs when I started, I know the temptation to get the weight off fast. But do it the healthy way. Your body will thank you.1 -
Others have already pretty much said everything there is to say
My two cents: a quick glance at your past 2-3 days does not raise the low calorie flags your statements up-thread did.
In any case, at your current size you will easily lose a lot of weight and as fast as (or even faster than) you should while eating 2500-3000 Calories a day.
As time goes on you may want to play with your food choices. Sustainable food choices vary for everyone, of course, and we each will have to find our own "go-to" items, as well as the items we can "easily" do without.
I think you will discover that a lot of people have reduced their use of condiments such as miracle whip, mayo, ranch dressing and replaced them with things such as mustard, ketchup, fat free (greek) yogurt based dressings, or nothing at all (maybe a drizzle of lemon for example). This allows us to shift the calorie savings elsewhere! I would rather have an ice cream cone than some ranch dressing, for example
You will also find that a lot of people try to choose lower calorie foods such as vegetables and items that have more fiber in order to "bulk up" their food intake so as to feel more full while keeping their calorie count lower.
In terms of eating late at night... I most certainly consume most of my calories in the evening before bed. And I usually eat right up to the time I go to bed.
While at the margin there have been a couple of studies that maybe point out to slightly better results when front loading calories, ANY results will ONLY be achieved by actually creating a caloric deficit. And if eating most of your calories at night promotes adherence to your plans and allows you to consistently create a caloric deficit... doing that long term is much more important than optimising at the margins!1 -
Don't give up. It's a process that goes up and down. What matter most is your consistency. Better luck next week.1
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