Okay...I'll do it...public food diary!

svanhoecke
svanhoecke Posts: 266
edited September 2024 in Food and Nutrition
Okay, I am ready to lose these last 10 pounds. :happy: I have been eating about 1200 calories a day and exercising almost every day. I am continuing to see success but I know it is going to get harder since I have less to lose now.

Usually I try and eat a breakfast of about 300 calories. I allow myself the most calories for lunch because my lunch is at 12 and I don't eat again until like 6:30 or 7 so I need to be full. I am not a big night time eater so I am fine with a low calorie dinner.

Please look through my diary (if you want!:tongue: ) and give me a little advice. I know I have some things I can improve on :blushing: , but I am open to suggestions you may have. Especially those of you who are trying to lose your last 10. :glasses:

Thanks guys! Please be kind...! :flowerforyou:

Replies

  • stanvoodoo
    stanvoodoo Posts: 1,023 Member
    Many days are under 1200 which isn't good, otherwise it looks good. I would be more consistant with the 1200 and if you are still losing then that is okay. Once you have a hard time then you may need to go up 100 calories and which up the exercise. I would try to be more consistant with the exercise as well. Even just a short walk everyday would be great.

    You are doing great! Keep it up!
  • talysshade
    talysshade Posts: 273 Member
    Hey, we're about even.

    my SW: 149
    Current weight: 142
    Goal weight: around 132-130

    I like the way you eat actually.. i generally eat more myself mostly because everytime i try to go lower i get hungry the entire day.. but the past few weeks i feel a bit stuck.. i hope that was only temporarily because of my holiday.

    But in any event, you seem to be doing great, i'd say just keep it up!
  • karenkwalker
    karenkwalker Posts: 155 Member
    I am in the same place as you. I am 5' 4" fairly small frame - but I am 49 years old. I have lost 10 lbs in 70 days. I have 15 to go - I often go 3 weeks, without losing at all. I noticed you are eating less than your 1200 calories most of the time - I am really struggling with all the math on this site. My resting calories is 1250 - but one post says you should be under 500 calories of that to lose - which drops me below the 1200 rate, which puts me in starvation mode according to mfp. So I'm just curious about your eating your allotted calories - how has that impacted you?
  • laddyboy
    laddyboy Posts: 1,565 Member
    Your problem is listed in your post. Read it slowly grasshopper. In the mean time (is that 1 word or 2)? I'll look at your diary.
  • Larius
    Larius Posts: 507 Member
    If you exercise, I would recommend more protein. Otherwise, it looks great! Congrats on your progress thus far!
  • erickirb
    erickirb Posts: 12,294 Member
    Okay, I am ready to lose these last 10 pounds. :happy: I have been eating about 1200 calories a day and exercising almost every day. I am continuing to see success but I know it is going to get harder since I have less to lose now.

    Usually I try and eat a breakfast of about 300 calories. I allow myself the most calories for lunch because my lunch is at 12 and I don't eat again until like 6:30 or 7 so I need to be full. I am not a big night time eater so I am fine with a low calorie dinner.

    Please look through my diary (if you want!:tongue: ) and give me a little advice. I know I have some things I can improve on :blushing: , but I am open to suggestions you may have. Especially those of you who are trying to lose your last 10. :glasses:

    Thanks guys! Please be kind...! :flowerforyou:

    EAT MORE:

    With only 10 lbs to go 1200 cals is probably not enough for you. Try setting your goal to 0.5lbs/week and make sure you eat most of your exercise calories back. This will ensure that you don't lose much lean muscle as you lose the fat. If your deficit is too large and you don't have much to lose you will risk burning a large amount of lean muscle.

    Make sure you are getting enough protein (above the MFP recommendation of 15%) and do strength training if you don't already.
  • erzsebet_1560
    erzsebet_1560 Posts: 166
    I am in the same place as you. I am 5' 4" fairly small frame - but I am 49 years old. I have lost 10 lbs in 70 days. I have 15 to go - I often go 3 weeks, without losing at all. I noticed you are eating less than your 1200 calories most of the time - I am really struggling with all the math on this site. My resting calories is 1250 - but one post says you should be under 500 calories of that to lose - which drops me below the 1200 rate, which puts me in starvation mode according to mfp. So I'm just curious about your eating your allotted calories - how has that impacted you?

    Your resting rate is different from your basal rate. 1250 is the amout of calories you would need if you were in a coma...add dailey showering, eating, walking and it actuall ups your caloric needs. Alot of times when people are close to goal weight, they actually need to start adding calories...sounds counter intuitive..I know..but from what I've read and experienced myself, try it. :)
  • Kelly_Wilson1990
    Kelly_Wilson1990 Posts: 3,245 Member
    My suggestion would be more protein and more water.
  • erickirb
    erickirb Posts: 12,294 Member
    I am in the same place as you. I am 5' 4" fairly small frame - but I am 49 years old. I have lost 10 lbs in 70 days. I have 15 to go - I often go 3 weeks, without losing at all. I noticed you are eating less than your 1200 calories most of the time - I am really struggling with all the math on this site. My resting calories is 1250 - but one post says you should be under 500 calories of that to lose - which drops me below the 1200 rate, which puts me in starvation mode according to mfp. So I'm just curious about your eating your allotted calories - how has that impacted you?

    Your resting rate is different from your basal rate. 1250 is the amout of calories you would need if you were in a coma...add dailey showering, eating, walking and it actuall ups your caloric needs. Alot of times when people are close to goal weight, they actually need to start adding calories...sounds counter intuitive..I know..but from what I've read and experienced myself, try it. :)

    To get your maintenance calories go to goals (under My Home) then look at the top right, calories burned from normal daily activity. That is your maintenance calories and that is where your deficit comes from 500 less than that number would be what you need to lose 1 lb/week. But with so little to lose 0.5 lbs/week would be more realistic and you will get to eat an extra 250 cals/day.
  • svanhoecke
    svanhoecke Posts: 266
    My suggestion would be more protein and more water.

    Really, more water? I drink 8-10 glasses a day. Should I be getting more?
  • laddyboy
    laddyboy Posts: 1,565 Member
    Ok, I will suggest a couple of things.

    1. Ditto on what Eric said. So eat more

    2. I went back all the way to July 1 and you've done 3 strength train workout for a total of about 35 minutes. Now the problem with this is along with not having enough food and doing too much cardio you're actually slowing your metabolism but burning muscle and eating to little.

    The phrase starvation mode is contraversial but the fact that eating too little will slow your matabolism is well documented.

    So, with just 10 more to lose you'll need to increase calories, do 3 days strength and 3 days cardio (no more than 20-30 minutes and HIIT style is best). And be patient. Oh yeah, drink lots of water and 5-6 small meals a day. When you go from 12:00 to 6:00 you're losing calorie buring time with no food in you.

    I think that's it.
  • laddyboy
    laddyboy Posts: 1,565 Member
    My suggestion would be more protein and more water.

    Really, more water? I drink 8-10 glasses a day. Should I be getting more?

    Yes, more water, increase protein and you'll lower your carbs.
    Set you ratios to 50% protein, 30% Carbs and 20% fats or 40/40/20
  • hillendahl
    hillendahl Posts: 29 Member
    I only looked at yesterday's menu...but it looks great. Pretty well rounded...fruits, grains, meats, fat, vegetables etc. I agree with the other posts...keep it close to 1200...also, at least for yesterdays meal...you could have added in another serving of milk, or yogurt....

    maybe with that banana you had after dinner. Dannon makes an 80 calorie yogurt....and 80 additional calories would have given you almost exactly the 1200 calories for the day.

    Don't forget...women need more calcium. Or, at least that's what everyone keeps reminding me of...

    good luck...and just keep at it.
  • svanhoecke
    svanhoecke Posts: 266
    Ok, I will suggest a couple of things.

    1. Ditto on what Eric said. So eat more

    2. I went back all the way to July 1 and you've done 3 strength train workout for a total of about 35 minutes. Now the problem with this is along with not having enough food and doing too much cardio you're actually slowing your metabolism but burning muscle and eating to little.

    The phrase starvation mode is contraversial but the fact that eating too little will slow your matabolism is well documented.

    So, with just 10 more to lose you'll need to increase calories, do 3 days strength and 3 days cardio (no more than 20-30 minutes and HIIT style is best). And be patient. Oh yeah, drink lots of water and 5-6 small meals a day. When you go from 12:00 to 6:00 you're losing calorie buring time with no food in you.

    I think that's it.

    Thanks for the suggestions! I actually do a lot more strength training than that...I just stopped logging it on here! I eat a snack around 3:15 everyday. Usually just a banana or something so my stomach isn't rumbling too terribly. I have thought about switching to 3 strength sessions and 3 cardio sessions. I just worry I don't burn enough calories in the strength training sessions to warrant skipping cardio on those days.

    I like the 5-6 meals a day idea. It's just a little hard at a desk job since we can't eat our desks, here. I will look into that once school starts up again.

    Thanks again!
  • svanhoecke
    svanhoecke Posts: 266
    I should probably mention that I could stand to lose 15 more instead of just 10 more...130 is my original goal. I may end up shooting for 125. Once I get to 135 I will probably up my calories. I will try that sooner though if I stop seeing results from 1200.

    I am just looking for preemptive advice for the plateau I expect to hit that everyone else talks about! lol
  • Rae6503
    Rae6503 Posts: 6,294 Member

    EAT MORE:

    With only 10 lbs to go 1200 cals is probably not enough for you. Try setting your goal to 0.5lbs/week and make sure you eat most of your exercise calories back. This will ensure that you don't lose much lean muscle as you lose the fat. If your deficit is too large and you don't have much to lose you will risk burning a large amount of lean muscle.

    This. I have 10lbs to go as well. I have mine set to 0.5lbs / week. (that's about 1750 for my 155lbs)
  • laddyboy
    laddyboy Posts: 1,565 Member

    I like the 5-6 meals a day idea. It's just a little hard at a desk job since we can't eat our desks, here. I will look into that once school starts up again.

    Thanks again!

    Are you a school teacher? If so, just have some quick healthy snacks around during class changes. I.E. Almonds or walnuts.
  • svanhoecke
    svanhoecke Posts: 266

    I like the 5-6 meals a day idea. It's just a little hard at a desk job since we can't eat our desks, here. I will look into that once school starts up again.

    Thanks again!

    Are you a school teacher? If so, just have some quick healthy snacks around during class changes. I.E. Almonds or walnuts.

    Nope, I am a student! But the same goes for me! lol. I love almonds. That's a great idea!
  • _gwen
    _gwen Posts: 501 Member
    I agree with Laddyboy, you aren't eating enough.

    I'd also look at grain options other than cheerios and Pepperidge Farm rolls. Whole grains, not processed grains. Sprouted grain bread, like Ezekiel, or whole grain muffins. Quinoa is good.

    Protein options for breakfast: lowfat cottage cheese, eggs, nonfat yogurt, tofu.

    You might also consider a trainer and/or nutritionist for a few weeks to fine tune your workouts and meals.

    Good luck!
  • erzsebet_1560
    erzsebet_1560 Posts: 166
    [/quote]

    Thanks for the suggestions! I actually do a lot more strength training than that...I just stopped logging it on here! I eat a snack around 3:15 everyday. Usually just a banana or something so my stomach isn't rumbling too terribly. I have thought about switching to 3 strength sessions and 3 cardio sessions. I just worry I don't burn enough calories in the strength training sessions to warrant skipping cardio on those days.

    I like the 5-6 meals a day idea. It's just a little hard at a desk job since we can't eat our desks, here. I will look into that once school starts up again.

    Thanks again!
    [/quote]


    Oops..it didn't put the quote box(operator error)

    I would go with what everyone is saying about upping your calorie intake..especially if you are actually doing more strength training than you're logging.
  • svanhoecke
    svanhoecke Posts: 266
    Anyone else have any thoughts about this today?
This discussion has been closed.

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