Does my diary look ok
Replies
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janejellyroll wrote: »srburmester wrote: »Looks pretty good. Fairly aggressive calorie deprivation, are you looking to lose a few pounds? You look fairly slim in your picture. The only thing I could possible add is less processed food where possible, more fresh greens, but on the balance pretty dern healthy. Best wishes.
What processed foods are you referring to I cook all home made foods
Your diary has things like chips, hot sauce, bread, chocolate, protein bars, purchased custards/desserts, flavored water, pretzels, vegetable oil, and protein powder. These are all processed foods.
Note: I'm not saying there is anything wrong with eating these. You can lose weight while eating all of them.
I see you have a different definition of processes than me not sure where your getting pretzels from though lol I would class processed food as yes chips burgers ready meals etc but no big deal
They're all foods that have undergone processing -- that's how I define "processed food." How do you think protein powder/bars and vegetable oil are made?
I saw an entry for chocolate pretzels, maybe I misunderstood what kind of food it was.3 -
janejellyroll wrote: »janejellyroll wrote: »srburmester wrote: »Looks pretty good. Fairly aggressive calorie deprivation, are you looking to lose a few pounds? You look fairly slim in your picture. The only thing I could possible add is less processed food where possible, more fresh greens, but on the balance pretty dern healthy. Best wishes.
What processed foods are you referring to I cook all home made foods
Your diary has things like chips, hot sauce, bread, chocolate, protein bars, purchased custards/desserts, flavored water, pretzels, vegetable oil, and protein powder. These are all processed foods.
Note: I'm not saying there is anything wrong with eating these. You can lose weight while eating all of them.
I see you have a different definition of processes than me not sure where your getting pretzels from though lol I would class processed food as yes chips burgers ready meals etc but no big deal
They're all foods that have undergone processing -- that's how I define "processed food." How do you think protein powder/bars and vegetable oil are made?
I saw an entry for chocolate pretzels, maybe I misunderstood what kind of food it was.
Can you tell me where please as that's going to bug me?1 -
janejellyroll wrote: »janejellyroll wrote: »srburmester wrote: »Looks pretty good. Fairly aggressive calorie deprivation, are you looking to lose a few pounds? You look fairly slim in your picture. The only thing I could possible add is less processed food where possible, more fresh greens, but on the balance pretty dern healthy. Best wishes.
What processed foods are you referring to I cook all home made foods
Your diary has things like chips, hot sauce, bread, chocolate, protein bars, purchased custards/desserts, flavored water, pretzels, vegetable oil, and protein powder. These are all processed foods.
Note: I'm not saying there is anything wrong with eating these. You can lose weight while eating all of them.
I see you have a different definition of processes than me not sure where your getting pretzels from though lol I would class processed food as yes chips burgers ready meals etc but no big deal
They're all foods that have undergone processing -- that's how I define "processed food." How do you think protein powder/bars and vegetable oil are made?
I saw an entry for chocolate pretzels, maybe I misunderstood what kind of food it was.
Can you tell me where please as that's going to bug me?
It was in your breakfast on Friday May 11th. I just looked up the food and saw that it is a flavored nut butter, not chocolate pretzels. Also looks to be pretty highly processed (not that it will impact you negatively, it's a neutral category to me).3 -
janejellyroll wrote: »janejellyroll wrote: »janejellyroll wrote: »srburmester wrote: »Looks pretty good. Fairly aggressive calorie deprivation, are you looking to lose a few pounds? You look fairly slim in your picture. The only thing I could possible add is less processed food where possible, more fresh greens, but on the balance pretty dern healthy. Best wishes.
What processed foods are you referring to I cook all home made foods
Your diary has things like chips, hot sauce, bread, chocolate, protein bars, purchased custards/desserts, flavored water, pretzels, vegetable oil, and protein powder. These are all processed foods.
Note: I'm not saying there is anything wrong with eating these. You can lose weight while eating all of them.
I see you have a different definition of processes than me not sure where your getting pretzels from though lol I would class processed food as yes chips burgers ready meals etc but no big deal
They're all foods that have undergone processing -- that's how I define "processed food." How do you think protein powder/bars and vegetable oil are made?
I saw an entry for chocolate pretzels, maybe I misunderstood what kind of food it was.
Can you tell me where please as that's going to bug me?
It was in your breakfast on Friday May 11th. I just looked up the food and saw that it is a flavored nut butter, not chocolate pretzels. Also looks to be pretty highly processed (not that it will impact you negatively, it's a neutral category to me).
Oh lol that would have bugged me for ages thanks2 -
Kimmotion5783 wrote: »Basically does my diary look ok anything that jumps out as being wrong any advice welcome
Hi Angelsja. What you ate the other day sounds really tasty and healthy. I've also been incorporating more seeds into my meals. My latest thing lately is adding pumpkin seeds to salad. So good! They're also a nice salty/crunchy alternative to junk foods like potato chips. Anyway, you seem to have it down right food wise. You're eating healthy foods. Not sure what your goals are (losing/gaining/maintaining weight). If you are trying to gain, then keep doing what you are doing (calorie surplus). If trying to lose weight, then you need a calorie deficit of at least 500 calories. Your Tea time looked a bit high in calories. I recommend cutting back a little more there and even swapping in some veggies (either steamed or sauteed- however you like them). Water is also crucial to weight loss, so make sure you are drinking the recommended daily water intake. Oh, and don't eat back the calories you get from exercise. This will surely sabotage weight loss. MyFitnessPal tends to add those calories to the calorie budget which i think confuses people who are trying to lose weight.
These are just my two cents, to be taken with however many grains of salt you wish.
The bolded is not correct. MFP's calorie goal already has your deficit included, without exercise. You are supposed to eat back your exercise calories, otherwise you will undereat and lose faster than you wanted.
If you tell MFP that you want to lose 1 lb per week, the calorie goal already includes the deficit needed to do that. You can't tell from looking at a person's diary how much of a deficit they are set to. OP's only eating @ 1500 cals, for the vast majority of people, that will have them at a calorie deficit.
OP, I think your diary looks great, and losing 1 lb per week is kinds perfect, so keep on keepin on :drinker:9 -
Hey, I would say there are some better choices you could make on your food chips (UK Chips not crisps) and Garlic Bread (bread with garlic - Peter Kay) They don't tend to be that filling I would try and eat more meat and then carb like rice. Also if you like eggs they are a good addition and cold are good snacks.
Only other thing I would say is about the exercise. I have never added this in and I just track without it and then if I am gaining/loosing too fast adjust the Kcal Target. I think its easier to be consistent this way If you are consistent with your exercise each week.12 -
Hey, I would say there are some better choices you could make on your food chips (UK Chips not crisps) and Garlic Bread (bread with garlic - Peter Kay) They don't tend to be that filling I would try and eat more meat and then carb like rice. Also if you like eggs they are a good addition and cold are good snacks.
Only other thing I would say is about the exercise. I have never added this in and I just track without it and then if I am gaining/loosing too fast adjust the Kcal Target. I think its easier to be consistent this way If you are consistent with your exercise each week.
I find chips and garlic bread very filling and it's not like I'm eating them everyday (and I'm weighing them out to the correct portion size) as for exercise I have my Fitbit synced and just let it do its thing that way I'm not eating the exact amount of calories everyday14 -
Hey, I would say there are some better choices you could make on your food chips (UK Chips not crisps) and Garlic Bread (bread with garlic - Peter Kay) They don't tend to be that filling for me I would try and eat more meat and then carb like rice. Also if you like eggs they are a good addition and cold are good snacks.
Only other thing I would say is about the exercise. I have never added this in and I just track without it and then if I am gaining/loosing too fast adjust the Kcal Target. I think its easier to be consistent this way If you are consistent with your exercise each week.
FIFY6 -
deannalfisher wrote: »Hey, I would say there are some better choices you could make on your food chips (UK Chips not crisps) and Garlic Bread (bread with garlic - Peter Kay) They don't tend to be that filling for me I would try and eat more meat and then carb like rice. Also if you like eggs they are a good addition and cold are good snacks.
Only other thing I would say is about the exercise. I have never added this in and I just track without it and then if I am gaining/loosing too fast adjust the Kcal Target. I think its easier to be consistent this way If you are consistent with your exercise each week.
FIFY
I don't know what FIFY is?0 -
Fixed it for you
This is why I don’t post on here OP asked for comments on food diary I say I don’t think garlic bread and chips are best food choices for the kcal.
I am well aware of the if it fits your macros concept
@angelsja if your happy with what ur doing keep doing it.....you asked for feedback so assumed you was not happy.
As for the Fitbit and adjusting kcal I can’t see how kcal goal would vary by 900kcal a day seems like to much to me unless your doing some serious training as I say I work out kcal separately and use this app to track them keeping exercise as consistent as possible that works for me
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Fixed it for you
This is why I don’t post on here OP asked for comments on food diary I say I don’t think garlic bread and chips are best food choices for the kcal.
I am well aware of the if it fits your macros concept
@angelsja if your happy with what ur doing keep doing it.....you asked for feedback so assumed you was not happy.
As for the Fitbit and adjusting kcal I can’t see how kcal goal would vary by 900kcal a day seems like to much to me unless your doing some serious training as I say I work out kcal separately and use this app to track them keeping exercise as consistent as possible that works for me
If OP likes them and finds them filling, I don't see what the problem is with her choosing them. They wouldn't be the best choice for you because you've shared you don't find them to be filling.5 -
.....also maybe some people care about health as well as weight17
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Fixed it for you
This is why I don’t post on here OP asked for comments on food diary I say I don’t think garlic bread and chips are best food choices for the kcal.
I am well aware of the if it fits your macros concept
@angelsja if your happy with what ur doing keep doing it.....you asked for feedback so assumed you was not happy.
As for the Fitbit and adjusting kcal I can’t see how kcal goal would vary by 900kcal a day seems like to much to me unless your doing some serious training as I say I work out kcal separately and use this app to track them keeping exercise as consistent as possible that works for me
OP is using a FitBit which is a total activity tracker and the large adjustments she’s seeing are representative of the fact that she had her activity level set lower than her true activity is, since she averages >15K steps a day and is burning 2300 or so cals/day but has her activity at Sedentary (I presume) and goal at 1200 (or so) then she gets big adjustments, which she’s afraid to eat back even though she’s been told repeatedly on threads just like this that it’s ok to trust that data and that perhaps by eating more calories consistently she wouldn’t be so tempted to binge and then extremely restrict her intake on subsequent days....13 -
janejellyroll wrote: »
I wouldn’t base a healthy diet around garlic bread and chips that’s my point.
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.....also maybe some people care about health as well as weight
I care about health and I eat chips and garlic bread sometimes too. Mental and social health are just as important, and stressing about food or not enjoying social company because of food is not the best you can do for your health. Her diary looks like she eats a variety of things which provide her with a variety of nutrients. Eating potatoes (which are pretty nutritious by the way) and oil or garlic and wheat sometimes can be a pretty normal part of a healthy diet for anyone who finds them enjoyable and/or satisfying. Context matter, and in the context of her diary it looks like she is doing good for herself.12 -
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janejellyroll wrote: »
I wouldn’t base a healthy diet around garlic bread and chips that’s my point.
In the handful of days that OP has logged recently, I see a single serving of chips and a single serving of garlic bread. That isn't a diet based around those foods, it's a diet that includes them. Are you deliberately framing this misleadingly?
Nobody here is "basing" their diet on garlic bread and chips.
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janejellyroll wrote: »
I wouldn’t base a healthy diet around garlic bread and chips that’s my point.
I wouldn't base a healthy diet around kale, either. Any kind of mono eating is not good.11 -
Will leave you all too it7
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On a cursory look your food choices look fine.
@WinoGelato has given you the answer that you SHOULD have been looking for.
If you're at the lower end of overweight now, or worse, normal weight, 1lb a week may be getting to be too fast.0 -
.....also maybe some people care about health as well as weight
Which is why some people have taken the time to learn about/consider context and dosage within their overall diet.
And I must have missed the part where anybody advocated for “building an entire diet around garlic bread and chips”. Could you link that for me, please? Thanks.11 -
Not terrible, may want to get familiar with the produce aisle though.4
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lynn_glenmont wrote: »Seems like you have an awful lot of big deficits. I'd ask what your results have been, but it looks like you've only been logging for a week. If after a month or so you find you're losing weight faster than you should, or sooner if you find yourself unusually fatigued or unable to continue your workouts, you should consider reducing that deficit (either by eating more, exercising less, or a combination of the two.
Been logging since January actually averaging about a 1lb a week had some days off and put weight back on so would have been more if not
Oh, OK. I went back until I a day about a week ago that had nothing logged, so I assumed that was the beginning. Averaging 1 lb a week seems reasonable, assuming you're actually overweight. If you're a healthy weight already, you might want to add a couple hundred calories a day to reduce your loss to a half pound a week.1 -
WinoGelato wrote: »Fixed it for you
This is why I don’t post on here OP asked for comments on food diary I say I don’t think garlic bread and chips are best food choices for the kcal.
I am well aware of the if it fits your macros concept
@angelsja if your happy with what ur doing keep doing it.....you asked for feedback so assumed you was not happy.
As for the Fitbit and adjusting kcal I can’t see how kcal goal would vary by 900kcal a day seems like to much to me unless your doing some serious training as I say I work out kcal separately and use this app to track them keeping exercise as consistent as possible that works for me
OP is using a FitBit which is a total activity tracker and the large adjustments she’s seeing are representative of the fact that she had her activity level set lower than her true activity is, since she averages >15K steps a day and is burning 2300 or so cals/day but has her activity at Sedentary (I presume) and goal at 1200 (or so) then she gets big adjustments, which she’s afraid to eat back even though she’s been told repeatedly on threads just like this that it’s ok to trust that data and that perhaps by eating more calories consistently she wouldn’t be so tempted to binge and then extremely restrict her intake on subsequent days....
As I said I am not commenting on food choices anymore as it would seem my contributions are not adding any value to the debate here.
I am genuinely interested in how activity adjustment works and the OP diary gives great example . I assume you need to wear it all the time to be effective? so would you expect some sort of daily adjustment each day? What sort of activity would get you an additional 1,400 kcal. If you exercise three times a week would you bump your kCal intake up on those days and by that much? I often wonder how much kcal I burn in exercise so have considered getting a tracker but I am not sure how I would use that information.
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WinoGelato wrote: »Fixed it for you
This is why I don’t post on here OP asked for comments on food diary I say I don’t think garlic bread and chips are best food choices for the kcal.
I am well aware of the if it fits your macros concept
@angelsja if your happy with what ur doing keep doing it.....you asked for feedback so assumed you was not happy.
As for the Fitbit and adjusting kcal I can’t see how kcal goal would vary by 900kcal a day seems like to much to me unless your doing some serious training as I say I work out kcal separately and use this app to track them keeping exercise as consistent as possible that works for me
OP is using a FitBit which is a total activity tracker and the large adjustments she’s seeing are representative of the fact that she had her activity level set lower than her true activity is, since she averages >15K steps a day and is burning 2300 or so cals/day but has her activity at Sedentary (I presume) and goal at 1200 (or so) then she gets big adjustments, which she’s afraid to eat back even though she’s been told repeatedly on threads just like this that it’s ok to trust that data and that perhaps by eating more calories consistently she wouldn’t be so tempted to binge and then extremely restrict her intake on subsequent days....
As I said I am not commenting on food choices anymore as it would seem my contributions are not adding any value to the debate here.
I am genuinely interested in how activity adjustment works and the OP diary gives great example . I assume you need to wear it all the time to be effective? so would you expect some sort of daily adjustment each day? What sort of activity would get you an additional 1,400 kcal. If you exercise three times a week would you bump your kCal intake up on those days and by that much? I often wonder how much kcal I burn in exercise so have considered getting a tracker but I am not sure how I would use that information.
I average walking 2 hours ever morning with the dogs then 30min in the afternoon + T25 in the evenings yes you are supposed to wear it all the time on days I don't walk as much or do T25 (weekends) I don't eat as much. I average between 1500-1700 calories a day0 -
WinoGelato wrote: »Fixed it for you
This is why I don’t post on here OP asked for comments on food diary I say I don’t think garlic bread and chips are best food choices for the kcal.
I am well aware of the if it fits your macros concept
@angelsja if your happy with what ur doing keep doing it.....you asked for feedback so assumed you was not happy.
As for the Fitbit and adjusting kcal I can’t see how kcal goal would vary by 900kcal a day seems like to much to me unless your doing some serious training as I say I work out kcal separately and use this app to track them keeping exercise as consistent as possible that works for me
OP is using a FitBit which is a total activity tracker and the large adjustments she’s seeing are representative of the fact that she had her activity level set lower than her true activity is, since she averages >15K steps a day and is burning 2300 or so cals/day but has her activity at Sedentary (I presume) and goal at 1200 (or so) then she gets big adjustments, which she’s afraid to eat back even though she’s been told repeatedly on threads just like this that it’s ok to trust that data and that perhaps by eating more calories consistently she wouldn’t be so tempted to binge and then extremely restrict her intake on subsequent days....
As I said I am not commenting on food choices anymore as it would seem my contributions are not adding any value to the debate here.
I am genuinely interested in how activity adjustment works and the OP diary gives great example . I assume you need to wear it all the time to be effective? so would you expect some sort of daily adjustment each day? What sort of activity would get you an additional 1,400 kcal. If you exercise three times a week would you bump your kCal intake up on those days and by that much? I often wonder how much kcal I burn in exercise so have considered getting a tracker but I am not sure how I would use that information.
It depends on the activity. Fitbit is a reasonable activity gauge for step-based movements, not so much for other types of movement (like weight lifting, cycling, swimming...etc). Depending on what kind of exercise you do predominantly, you may or may not benefit from a tracker outside of day to day movement that isn't deliberate exercise.
Fitbit can over-estimate the calories for some people, especially those who don't have their stride length set up correctly and those who are using the models that track heart rate and have an atypical increase in heart rate in certain instances. In that case (in fact in all cases) it's best to look at your weight loss trend to see how many calories to eat back. And in all cases, it's better than not eating back any exercise calories and underfueling.
For the average overweight person, a 1400 calorie adjustment is about 4-6 hours of step-based activity. Some of it can be deliberate and the rest can be just day to day movement (some people are just constantly on their feet even outside of exercise time).2 -
amusedmonkey wrote: »It depends on the activity. Fitbit is a reasonable activity gauge for step-based movements, not so much for other types of movement (like weight lifting, cycling, swimming...etc). Depending on what kind of exercise you do predominantly, you may or may not benefit from a tracker outside of day to day movement that isn't deliberate exercise.
Fitbit can over-estimate the calories for some people, especially those who don't have their stride length set up correctly and those who are using the models that track heart rate and have an atypical increase in heart rate in certain instances. In that case (in fact in all cases) it's best to look at your weight loss trend to see how many calories to eat back. And in all cases, it's better than not eating back any exercise calories and underfueling.
For the average overweight person, a 1400 calorie adjustment is about 4-6 hours of step-based activity. Some of it can be deliberate and the rest can be just day to day movement (some people are just constantly on their feet even outside of exercise time).
I agree 100% with your discussion except for the highlighted part.
The activity tracker adjustment replaces the activity level you've declared to MFP with the activity level that your tracker detects.
Thus, the adjustment size depends on what you're adjusting from.
For the exact same level of activity, adjusting from sedentary yields a much different number than adjusting from very active.
As to expected adjustment size, it helps me to think of things like this:
MFP sedentary (1.25x bmr) tops out for most people by 5,000 steps if not before
MFP lightly active (1.4x bmr) tops out for most people by ~8,000 steps if not before
MFP active (1.6x bmr) tops out for most people by ~12,000 steps if not before
MFP very active (1.8x bmr) tops out for most people by ~16,000 steps if not before
For most people a moderately paced steady state walk, "for exercise", exceeds 100 steps per minute.
Trying to fit your 1400 Calorie adjustment to an "average overweight person" I would think of it as being *at most* 0.8x BMR, thus *at most* 16,000 steps, thus less than 3 hours of moderate steady state step based activity.3 -
This is interesting.....I work at desk 12 hrs day and my "activity" is when I exercise, give that I don't think such a tool would be of benefit to ME. I would like to know how much Kcal certain workouts I do burn I guess a heart rate monitor would be needed for that though and probably not worth the expense0
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amusedmonkey wrote: »It depends on the activity. Fitbit is a reasonable activity gauge for step-based movements, not so much for other types of movement (like weight lifting, cycling, swimming...etc). Depending on what kind of exercise you do predominantly, you may or may not benefit from a tracker outside of day to day movement that isn't deliberate exercise.
Fitbit can over-estimate the calories for some people, especially those who don't have their stride length set up correctly and those who are using the models that track heart rate and have an atypical increase in heart rate in certain instances. In that case (in fact in all cases) it's best to look at your weight loss trend to see how many calories to eat back. And in all cases, it's better than not eating back any exercise calories and underfueling.
For the average overweight person, a 1400 calorie adjustment is about 4-6 hours of step-based activity. Some of it can be deliberate and the rest can be just day to day movement (some people are just constantly on their feet even outside of exercise time).
I agree 100% with your discussion except for the highlighted part.
The activity tracker adjustment replaces the activity level you've declared to MFP with the activity level that your tracker detects.
Thus, the adjustment size depends on what you're adjusting from.
For the exact same level of activity, adjusting from sedentary yields a much different number than adjusting from very active.
As to expected adjustment size, it helps me to think of things like this:
MFP sedentary (1.25x bmr) tops out for most people by 5,000 steps if not before
MFP lightly active (1.4x bmr) tops out for most people by ~8,000 steps if not before
MFP active (1.6x bmr) tops out for most people by ~12,000 steps if not before
MFP very active (1.8x bmr) tops out for most people by ~16,000 steps if not before
For most people a moderately paced steady state walk, "for exercise", exceeds 100 steps per minute.
Trying to fit your 1400 Calorie adjustment to an "average overweight person" I would think of it as being *at most* 0.8x BMR, thus *at most* 16,000 steps, thus less than 3 hours of moderate steady state step based activity.
That estimation was MET-based. I find it a little bit hard to believe that slow to moderate pace walking could produce more than 400 net calories an hour, especially for women, although I'm not against the idea that it could. Since the adjustment is for eating back, you would be working with net not gross.0
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