Please Look At mY Food Journal And Tell me Whats Wrong

Everyone has been giving great advice on changing your eating habits. Great job on the 90 mins of exercise daily. That's tough. Especially w/ a full time job. But you can't out exercise a bad diet. Trust me, I've tried. :laugh:


You should change your diary to track sugar and sodium also. Once you change it to track those things that you are waaaayyy over every day.

The main things are the following:

1.) Eat less sugar
2.) Eat less salt/ sodium
3.) Eat more whole foods and limit your processed food.

I try to aim for 4-5 veggies, 2-3 fruits, 2-3 lean protein, and max 2 complex carbs.Focusing on hitting a healthy quota each day helps me feel like I'm not on a diet. Hope that helps. Good luck!

what is your BMR?

From the looks of it you are eating wayyyyyyyy too much!

A goal of 2000 calories is perfectly reasonable for anyone who is larger or taller. Telling someone they are eating too much without knowing any information about them is irresponsible. If they take your advice and undereat, it will damage their metabolism and prevent weight loss.

OP: Please provide a little more information about yourself like your height, current weight, and goals. That will help us better advise you.

2000 calories could also be a person's maintenance level and if she is doing that, she will lose nothing, only maintain.

Yeah, try to eliminate the processed foods. Try to eat more veggies, fruit, and lean proteins. I was similar to you in being stuck at the same weight, or around the same five pound window for months. When I made these changes, it jump started my weight loss again, thank goodness!

Someone posted these suggestions a while back maybe they will help you!


WAYS TO AVOID/BREAK PLATEAUING
You’ll see tons of people posting topics about how they’ve plateaud
for weeks/months and they need help on ways to break it. Well here is
a sum of things you can do, and if you do them chances are you’ll
never plateau. If you are doing the same things over and over again,
your body "knows" what to expect so you have to mix it up!
Plateauing can occur for numerous reasons, most of the time it’s
because your body has gotten too “used” to your routine, so you have
to do things to “surprise” it to keep your body constantly guessing.

HERE WE GO!


ZIG-ZAG YOUR DIET
Zig-zagging, or calorie cycling is the process of varying daily
calorie intake, while maintaining the same weekly intake. Instead of
consuming (for example) precisely 1200 calories each day - you can mix
it up. Eat 1200 calories one day, and 1600 calories the next. In the
end when you add up your weekly calorie consumption and than average
it by 7 days it should equal to your daily calorie goal.

Ex. Monday: 1200cals
Tuesday: 1600cals
Wendsday: 1400cals
Thursday: 1200cals
Friday: 1600cals
Saturday: 1200cals
Sunday: 1400cals

Total Weekly Calories: 9,600/week divide by 7= 1371 cals/day

Now let’s say my daily goal is 1200cals and not 1371, so right now
it’s set with excess of 171 cals, so all I would have to do is deduct
171 calories from each daily goal in order to meet my weekly goals and
still zig-zag my diet.

Or you can leave daily calories goals at 1371. You can either burn off
171 by exercising, or instead take 171 cals and multiply by 7, the
number it comes out with is amount of calories you would have to burn
by exercising that week in order to meet your weekly goals which
zig-zaging diet.

Ex. 171x7=1197 calories you would have to burn that week.




SWITCH UP YOUR DIET

If you eat a lot of the same things day after day, switch it up, add
some new food that you don’t typically eat. Switch up between eating
the usual and the new every other day.

Ex. I like to eat same subways sandwich I always do for lunch, I like
to have my usual chicken burrito after work for dinner. So I will do
that 4 days of the week and the other 3 days I throw in
“unusual”/”new” things.

On my “new” days I eat soups, different types of sandwiches, salads,
new fruit or veggies, etc. These days are good for going out because
restaurant have large variety of foods and full of new things to try.
You can eat whatever you want as long as it’s different from your
normal foods.

Monday/Wendsday/Friday/Sunday: Eat my “usual” foods
Tuesday/Thursday/Saturday: I eat something new and different




SWITCH UP YOUR EXERCISE ROUTINE
So you go walking a lot? Then try jogging, or swimming, or cycling --
anything that will change the way your body is working. If you are
doing low intensity cardio work, then try some high intensity
exercise.

Monday/Wendsday/Friday/Sunday: Do my usual exercise routine
Tuesday/Thursday/Saturday: Add something new to my usual routine or
try something new completely.




HAVE A HIGH CALORIE MEAL
Another way to “Surprise” your body is by throwing in a high calorie
meal couple times a week. If your meals are typically 300-500 than
have a high calorie meal of 600-1000. If you throw in a high calorie
meal couple times a week it will keep surprising your metabolism,
which is good for avoiding/breaking the pleateau.



REDUCE CARBS
Try reducing your carb intake to 50-100 grams per day to reduce
insulin production and fire up your fat metabolism. Make sure that
you’re eating enough protein for your weight .
If you have a carbohydrate snack every day at morning tea time -
change it to a protein snack. Whatever you are doing consistently -
try mixing it up a bit.




CHANGE MEAL FREQUECY
If you are eating three square meals a day - start adding snacks in
between (which may mean reducing the portion size of the main meals).
Eating small portions throughout the day will help keep your
metabolism going. This is an extremely useful tactic in breaking your
weight-loss plateau.




STRENGTH TRAINING
If you’re not doing this already than it’s time to start. Working your
muscles will help to strengthen bone tissue, increase lean mass, and
ultimately boost metabolic rate. Weight training doesn’t mean you have
to become “buff”, you can still build muscle and tone.


THINGS TO DO TO MAKE SURE YOU'RE DOING EVERYTHING RIGHT


SETTING PROPER DAILY CALORIE GOALS (MFP or WW)
When you set your MFP daily calorie goals, it asks your activity
level. If you choose any other activity level than sedentary it will
give you higher calorie goal because it’s assuming you will exercise
that week and burn those calories off; if you do not exercise than you
will obviously gain weight. Also if your exercise calories are
calculated into your daily goals than whatever calories burned
exercising that you log you can’t technically use (eat back) because
it’s already calculated into your daily goal.
If you like to eat your calories back than do the following:

Set your activity level to “sedentary”, than whatever exercise
calories you log you can eat back. Make sure you know exactly how many
calories you burned by using HRM, if you follow MFP calories you may
end up gaining instead. If you do it this way you treat your calories
like a bank. You can save for the weekend so you don’t end up cheating
or use them as you please daily.



INVEST IN A HRM
MFP overestimates calories burned by as much as 200-400cals per hour
of working out, it overestimated my calories burned walking by 50%!
Thank God I wasn’t eating calories back when I first started because I
would have gained weight instead of loosing-if that happened I would
have gotten discouraged and given up. It’s CRUCIAL to know the right
amount of calories burned.
So invest in HRM that comes with a chest strap, amazon does free 5-8
day shipping.

I highly recommend the Polar brands (Polar FT4, FT7, or FT60). If you
want a cheap version cause you don’t have much money, than get this
Timex Easy Trainer HRM, it’s only $37. If you get this Timex than use
below link to calculate calories burned.

TIMEX HRM LINK:
http://www.amazon.com/gp/product/B000F5WB66/ref=oh_o05_s00_i00_details

CALCULATOR LINK:
Note: put down 35 for VO2 Max if you do not know yours, do not put 0
or it will overestimate your calories. Scroll down past the ads to use
the calculator.

http://www.triathlontrainingblog.com/calculators/calories-burned-calculator-based-on-average-heart-rate/




LOG ALL YOUR FOOD/EXERCISE
It’s crucial to log everything so you know how much you’re eating,
also it’s important so that you can make sure you get enough protein
and fiber in your diet.

FIBER: If you find yourself always hungry you most likely need more
fiber, fiber helps you stay fuller longer.

PROTEIN: Make sure you meet your protein daily goals or better,
otherwise your body will eat your muscle tissue, and you will lose
muscle mass-no bueno!

WATER: You have to make sure you get enough water too, otherwise you
will have a lot of “I gained this week and I feel discouraged”
moments. My body sometimes holds as much 5 lbs of water, so you may
thing your gaining but you’re not, you’re just not getting enough
water. If this happens take a look at your sodium, you’re probably
having too much. Teas, coffe, sodas, etc do not count as water
sources, they actually dehydrate you.

Make sure to log all your foods, if you ever plateau it will help you
determine what you need to change up and point out the things that no
longer work for you.




AS YOU LOOSE WEIGHT ADJUST CALORIE GOAL
You know how when you first start off you loose a lot of weight and
than it slows, and slows, and slows more down? Well that’s because
your body is carrying less weight so it needs less and less energy, so
the calorie deficit you started off with is much lower now.

For example:
At 200 lbs my BMR was approximately 1750
At 170 lbs my BMR is approximately 1550
The difference in daily calorie burn is 200 calories, multiply that by
7 and it’s 1400 calories each week, that’s almost half a pound! So
instead of loosing 2lbs a week like you used to- you now lose 1.6lbs

Now let’s say you want to keep loosing 2lbs like you used to, well you
now need to create a deficit of 200 calories each day.
A lot of times MFP has you already set at your lowest amount of
1200cals, and you should never eat less than that. So you’ve to
exercise and burn off that 200 calories each day.

Easy way to calculate the deficit is go to BMR calculator, put in your
info at your highest weight, write down your BMR; than plug in your
current weight and write down the BMR. Take the difference between the
calories and that’s how much you need burn exercising in order to keep
loosing same weight as before!

NOTE: the closer and close you get to your goal weight, the harder it
will become to make that deficit, and the biggest the deficit the less
nutrition your body is getting so make sure you take multi-vitamin or
dietary supplements so that you get enough nutrition for your body. If
you don’t your body could eventually go into “starvation mode”.





STRENGTH TRAINING
As I mentioned below you can break plateaus by doing strength
training. Strength training is as important as cardio, it helps speed
up the amount of calories you burn resting- the more muscle you have
the more you burn while resting. Do strength training every other day,
do not do it everyday because your muscles need to rest in order to
grow. Strength training does not mean you will become “buff”, you can
simply “tone”.




EATING CLEAN+VITAMINS
If your daily calorie goals are low in numbers or if you don’t eat as
“clean” as other people do than you need take a multi-vitamin to make
sure your body is getting proper nutrition. If your body doesn’t get
what it needs it may start eating your muscle tissue, or you may
become tired, weak, etc. Also make sure you get

Too much junk in your diet. Cut the processed foods and add more fruits, veggies, and lean protien. Have a more balanced diet and you will find yourself feeling better and more than likely will see postive results.

Ditto this. I didn't see a lot of protein or green things. Lots of processed foods. If you feel the need to keep cheetos, pretzels, or chips in your diet, try to limit this to once or twice a week.

I shoot for a goal of two fruits and 4 servings of veggies a day. I also shoot for a goal of 2-3 servings of dairy in the form of skim milk, yogurt, and cottage cheese (mainly), with some cheese in there.

Turkey is a great lean protein, but if your only source is from a deli there's going to be a ton of sodium.

Good luck

I see alot of man made carbs in your diet. Personally I try to omit that. I keep my carbs arount 125 grams a day, eat fruit and veggies (no Cheeto's) and maintain my goal weight in protein.

good luck

I suggest you spread your calories more evenly through the day.

why do people keep saying this when it has been clinically proven false? not meaning to be rude, just there's so much misinformation out there.

stop eating cheetos, sour patch kids, cookies, junk food, candy, etc. Drink water.