Can someone look at my diary right now?

Honestly, I would cut out the Lean Cuisines. Tons of salt and virtually nothing good for you.

you need to eat more, add fruits and vegies to give you more fiber and nutrients. Cut back on the boxed/processed stuff, if you were tracking your sodium (and you can add more things to track), you would be over. That could account for some of our problem. The other thing I noticed is the amount of water, only 6 glasses, you should be drinking double that (give or take). It is recommended to drink half your weight in ounces of water daily.

As other suggested, add peanut butter and a piece of bread, diary such as milk, yogurt and cheese, and some healthy fats such as olive oil. If you don't eat more, you won't lose weight, but you will lose muscle and that is never good.

I looked through your food diary and I have a few suggestions.

****MOST important. #1 ****

1. Go into your settingss and add a few things to track. Track your sugar grams, sodium and your fiber. Sugar will completely mess up your weight loss. Try to stay in range of the recommended range for sugar. Just looking at your choices I can guess you are WAY over on sugar.

2. Reduce your simple carbohydrate intake. Add the calories in healthy protein and complex carbs like fruits and veggies.

3, Eat more natural foods and less packaged.

Finally, I noticed your calorie intake is pretty high? I am 41 weigh 240 pounds my Goal is 185 and my nutritionist has me on 1200 calories per day, I am not sure what your weight is but I just thought it might be something to evaluate. So this is not taken the wrong way. I am not telling you to eat 1200 calories just simply saying you may look at your current calories and be sure they are right for your age and weight. I am much older than you so this makes a huge difference in metabolism.


Hope this helps!

these are some very good suggestions the members have given you. take care.

Try switching up your workouts too. Add some strength training.

Avacado on sanwiches...walnuts on your oatmeal...olive oil on your salad... Good fats are your heart's bff.

you are putting preservatives in your body . there is processed foods there and sugar , you need to drink water and eat veggies add whey protein . Read this book called the abs diet , it will help you understand how the FDA puts stuff in our foods to keep us hungry. You also should be eating 6 small meals a day .... oatmeal or an omlette ..3hours later an apple ...lunch ,something healthy , no breads only multi grain bread . 3 hours ...a handful of almonds ....3 hours later dinner portioned protien, carbs and veggies. anyway , super tired . friend me or message if u need any help . please do not give up , u will see results . look into fat burning foods . the key is to keep your matabolism in fat burning mode all day ,...also that lean cuisine is the worse thing u can eat , it has trans fat preservatives , ingredients that will slow down ur matabolism and keep u hungry . it is good if u r counting calories , but the key is to clean out your system of the junk work out and burn fat .

*bangs head*

I made a few changes that have really helped my overall health and my weight loss. Maybe the changes I made will be helpful for you, too.

I changed my carb/fat/protein ratios to 40/30/30 and that has made me feel a lot better.

Also I started tracking fiber, sugar, and sodium. That has also been very informative (I was eating way more sugar and sodium then I thought).

I also set my daily goal to my BMR (use a BMR calculator) which has increased my calories but what I am eating is better so it has also helped give me way more energy to exercise and also I don't get overly hungry anymore so I am making much better choices for food. Also I am not as grumpy!

Like you, I ultimately want to lose weight but also I want to be healthy, feel healthy and strong.

Weight training is not scary it is FUN I have been a weight lifter for 24 years and I LOVE IT! I was a bodybuilder in my early 30's but unfortunatley I have some heath issues that have gotten in my way these past few years.

Start with a weight you can lift comfortably with 12-15 reps. It should burn the last few.

You can approach it in a few ways. You can do whole body workout like 3 days a week or you can do body parts in pairs.

I think as a beginner a whole body circuit would be the easiest for you. Start simple.

1. Bicep curls with dumbells...find a good weight 13-15 reps
2. Tricep push downs or kick-backs depending on the equipment
3. Over head press for shoulders
4. Chest flys for pectorals
5. Dumbell squats for quads

These are some very basic beginner excercises. Look online or in some fitness magazines to see the equipment and the form Form is KEY.

Try these as a circuit. Go from one excercise right to the next. Then take a minute rest. Do them all again if you can. DO NOT overdo. You will injur yourself. Trust me I have done it and then the next day I was like a total mess. Add a little more each time you will be amazed at how quickly your body will get stronger and how much fat you will lose. Muscle burns fat so the more muscle you have the more calories you burn.

Happy Lifting

AS I've seen said here a lot.

Tea spoon + peanut butter = healthy calories.

You're not eating enough fruit. Some days you're not eating veggies. Seeds, nuts, adding some more oil would help with calories. Full fat milk too wouldn't be bad.

^^^ I agree with most of this (everything but whole milk, I just can't drink that stuff)

I always have raw almonds, pumpkin seeds, greek yogurt, and things like that in my fridge (fridge helps the nuts/seeds stay fresh longer). Avocado is also a good fat, and I am all for the peanut butter!

I'm frustrated and scared of my weight loss stalling. My goal is 1740 calories per day. I normally eat around 1500 or so but then go to the gym and burn off 500+. I'm still very overweight so I burn huge amounts at the gym. I am using a heart rate monitor so I know it's pretty accurate. My food intake today was decent as far as calories go however, I have tons of calories left but I'm not hungry. My net calories for today is 1168. I try to eat back my exercise calories but I'm not hungry. Sure I can eat a bunch of empty calorie snacks to get me to my calorie goal, but that seems counterproductive. Any advice?

Consuming "empty calories snacks" is not counterproductive. I have no idea why you would think that. Please avoid the shenanigans posted by some members that "processed" and "high sodium" foods are bad for you somehow. Almost 99.9% of the people on here have no clue about sodium.

First, it doesn't not make you retain a ton of water. If sodium is relatively stable throughout your diet, you will not retain more water. Water retention only happens when someone goes from very low sodium to very high.

Second, sodium will not necessarily raise your blood pressure. There are some people who are sensitive and there's an easy way to test for it. Manipulate sodium intake and check blood pressure. Sometimes I consume over 7-8g and my BP is 108/65 or something around that.

Also, despite the common advice given in this thread, processed foods won't inhibit fat loss. Furthermore, consuming "healthier" foods will not make you lose more fat. It would be wise to try and eat more micronutrients, though.

There's one awesome rule that reigns supreme: KISS - Keep it simple, stupid. Don't overcomplicate things. Just hit your calories, your macronutrients, and eat some vegetables. Please don't get overly concerned with nonsense such as "healthy fats" and "complex carbs."

Honestly, I would cut out the Lean Cuisines. Tons of salt and virtually nothing good for you.

Who cares if there's tons of salt? Read above on sodium.

1. Go into your settingss and add a few things to track. Track your sugar grams, sodium and your fiber. Sugar will completely mess up your weight loss. Try to stay in range of the recommended range for sugar. Just looking at your choices I can guess you are WAY over on sugar.

2. Reduce your simple carbohydrate intake. Add the calories in healthy protein and complex carbs like fruits and veggies.

(1) Sugar won't mess up your weight loss. That's just false.
(2) Simple carbs, complex carbs, or whatever, it makes no difference, I promise you this.

Also, please see my post about sodium.

'm not an expert at this at all, but that sodium is a killer....it's hard for me to stay away from it also....

Sodium is not a killer.

You also should be eating 6 small meals a day

No, she shouldn't. I fast and eat 3 meals a day and I'm extremely successful. Many people don't eat frequently and they're fine. Meal frequency is extremely overrated.

would also suggest adding 1 or 2 more snacks in your day... I think someone else suggested doing 6 'mini' meals as well... which is good bcs you should be eating every 2-3hrs anyway to keep your body at a constant level.

That's simply not true.

You also appear to be eating a larger portion of you calories toward the end of the day when your body is heading into the more restful part of the day (for most people anyway). Wouldn't it make more sense to put that larger intake toward the beginning of your day to give your body more fuel to run on and burn throughout the day?

Less process food, I know it is easy and convient but a few hours on a day off and you can have things prepared for the week to go to!

Oh, I missed the obvious thing: eat more fat.

I believe under 0.25g/lb bodyweight has negative effects on hormone levels and can result in ineffective fat loss. Some other people say that 0.35g/lb bodyweight is the absolute minimum but it's up to you really. 29g of fat ain't cutting it.

You also appear to be eating a larger portion of you calories toward the end of the day when your body is heading into the more restful part of the day (for most people anyway). Wouldn't it make more sense to put that larger intake toward the beginning of your day to give your body more fuel to run on and burn throughout the day?

It makes no difference.

She is a smart girl . I am just educating her on the facts just like I would to do for my own daughter . That is excellent for you that you lost weight . I am not going to sit here and argue with you , because I could get mean . It is not worth it . Good luck to you
on your Jenny Craig diet and your running

You could get mean but that wouldn't make you anymore right. Your advice is blatantly wrong and I'm sorry that I'm the one who has to tell you that.

You suggest that eating all that processed food will make you look crap on the inside, yet I have picture perfect blood work and health markers and I eat plenty of processed, preservative-ridden, high sodium foods. What improved all my health markers was losing fat, not changing my diet. I haven't changed it at all from what it was before. I just eat less and move more.

I'm not surprised you believe in your notions since the mass media feeds us such awful information but, upon digging deeper, you'll learn that what you are saying simply isn't true.