Going Over and Frustrated

Do you prepare your foods at home yourself, or mostly eat out or fast foods. I find it much easier when I am in the kitchen more preparing my own meals. Sorry you are having such a time, we all deal with it so you are not alone. GL to you

It's all choices. If calories and cocktails are more important that being healthier, that's a choice you can make. If exercising less than you believe you should is important to you, then that is a choice. Those choices, like all choices, have consequences.

Roseanne Barr (I believe) once said of a slender actress, "I'd do anything to have a body like that... except diet and exercise."

They are your choices to make. They are yours to change if you don't like the outcome. No one on here can make them for you.

Lol, It's hard for me to even reach my calorie intake, yet alone exceed it, which is my goal. Probably because I eat mostly whole, unprocessed grains and slow digesting carbs. I guess whether it's cutting or bulking, it's always a challenge. Anyways, If you want to eat less, you need to...eat more. Really. By exercising more, of course.. A few tips that have worked for me:

a) Eat six small meals a day. Seriously. Every time I start couch-potatoing my meals a day go back to 2 or 3 - which wreaks havoc on my intakes. Eating six meals a day is the best way to eat less - or more - depending on your goals, and what you're eating. (and it speeds up your metabolism like hell)

b)Eat whole foods and veggies. An obvious one, but nontheless ignored by many. Whole grains and fiber help to keep you full with only a few calories. If you're trying to lose weight, this is even more important.

c) Exercise more. Nothing new here. This drastically expands your daily allotment. Start getting the habit... it pays off... trust me (:

Firstly log absouloutely everything, then look closely at what you are eating and find healthier alternatives, just cutting out the mayo in a sandwich can save you calories. Rice is very high in calories try eating a salad with your chicken and choose a low fat dressing. Simple changes can make huge differences.

I am sure that given a bit of time and experimentation you can find lower calorie, healthier alternatives and will find you are eating at your calorie goal. Don't be too worried if you go over a bit on the odd day just try and go under a bit the next, It will average out over the week.

Also you can excercise to earn calories that gives you a bit more lee way on what you eat.

Good luck and remember the important thing is to keep going. :flowerforyou:

I looked at your diary for the past 3 days. If that pattern has been going on for a while then theres a simple solution. Stop eating out all the time. If you cook your own meals then you can space those calories out over several meals throughout the day.

I really dont eat out that often. I have had a few days off from work and was also given gift cards for places to eat LOL. Typically we make our own food, but I still feel like I am eating way too much. I need low cal recipes ideas that wont cost a fortune. Anyone have any suggestions?

t's pretty easy staying within that calorie range if your focusing on a variety of whole foods. If most of your calories come from lean meats, veggies, fruit, and stuff like rice then it should be fairly easy. I typically have to add extra meals in just to meet my calorie target when eating whole foods vs processed.

The biggest thing that has helped me is portion control! I've just started my weight loss journey, and instead of going completely cold turkey with going out or certain foods, I cut them in half which drastically reduces my caloric/sodium intake. This has also made it easier to incorporate really healthy food into my diet because I'm not just totally dropping everything I love but doing a kind of transition phase. I've also made sure to make smarter decisions by planning my meals exactly...I log my food in MFP before I eat to see how much I'll be taking in. If it's too much then I just eat less of it or try and substitute something in that's healthier. And try to work out more...even if it's just 15 minutes a day!

Here's the straight story. While it may be difficult to hear, from your short post I conclude you lack commitment. I don't know how many pounds you want to lose and how long it took you to get to your current weight; but, if it's a significant amount you have your habits to overcome. And, to overcome them wll take commitment. It's commitment with absolute resolve that translates to the will-power that you need in the early going to achieve an encouraging early success.

I also don't know what your motivation is. This plays a major role in whether your commitment is sustainable. This is the personal and introspective part of a change that produces initial and lasting results. I'm sure you've heard it all before.

Again, from your short post, commitment is absent. The giveaway is your "cocktails". There is no way that lifestyle change (and that's what a weight loss program is) is compatible a few cocktails, particularly when you're struggling with limiting your caloric intake. The alcohol, in itself, drives your calories beyond your limit. Worse, the appetite stimulation and the self-control loss produces what you cannot afford. In addition, if you are socializing while imbibing, you are generally faced with additional no-no calories that usually accompany the drinks. If you were really serious - alcohol would not have a place in your diet.

Lastly, there is absolutely no reason why, with commitment, that you can't stay under your calorie goal. But, it will take work to prepare your food so that is is nutrient dense and calorie limiting. It is not possioble to consistently eat out and satisfy there two criteria.

I have lost weight in significant amounts several times in my life. This time, however, my motivation is very different from times past. Previously, vanity and vitality were motives and I always felt that the health aspect was secondary and I had plenty of time to adopt a really healthy lifestyle. Now, that I'm older, time is not on my side - though I'm still very healthy. My motivation is to retain my health ( I'm 67 years old and take no prescription medication). I'm enjoying retirement and have no physical limitations associated with my many hobbies; and, I want to sustain this capability. At the weight I was last August, I was on a pathway to problems. Hence, my resolve and motivation. Generally, I stay under calorie goal 90% of my days. And the other days, while might be over slightly, I am almost without exception low enough to still produce weight loss, though not at the 2 pounds per week I initially established last year. After achieving my goal to attain my 1994 weight, I reset it to get to my 1964 weight. I'm now 7 pounds from the new goal. But, as I said, I now have the overwhelming advantage of commitment.

Work on the mental aspect and the physical will be immensely easier.

I completely disagree with the alcohol statements. It IS a lifestyle change and for some people, myself included, having a few drinks is a part of our lifestyle. As long as it fits within the calorie goals it isn't an issue.

We do have to enjoy our new lifestyle. It may mean having fewer cocktails, or less often, or both, but it doesn't mean we have to become monks.

The main thing is developing new habits and actually thinking about things like which food choice is better. I'll admit that in the past I never gave a thought to what I was eating. I would just pick something and eat it. Since I have decided to drop the fat and get more fit I have made it a point of learning about foods and such.

It takes time to learn these things, but I do agree it requires a commitment and, beyond that, action. Just wanting to lose weight isn't enough, you have to actively pursue that goal.

There are many recipe sites on the net, and many of them for healthy, low calorie meals. Google is your friend.

To me your food log doesn't add up. You eat 2 cups of salad but pu 12 tablespoons of dressing( 3/4 cup). Are you sure you are adding the proper foods? This is not always easy but the more you do it the easier it is.

Things that helped me.

cook my own food
Weigh everything that is guessed at before
Measure other items that can't be weighed instead of guessing
Cut lots of unnecessary calories you don't need

Try planning out a day's meals ahead of time....then it is easy to see how many calories are in each meal and you can make changes to balance out the numbers. I do this just about every day and it doesn't mean my meals are set in stone, but it give me a good guide as to how much of each food to eat. If things change, I can easily see where I can cut something out if I want a piece of birthday cake in the office (or example).

Don't stress if you calories are a little bit over each day - MFP has set you up with a calorie deficit. If you chose to "lose 1 pound a week" you have a 500 cal deficit. That means that even if you eat 250 cals extra every day, you still have a calorie deficit, you've just made it smaller. You will still lose weight, it just takes a bit longer.

You might even find it better to start out with a smaller deficit (ie. reset your goals choosing "lose 1/2 pound a week") while you are adjusting to new ways of eating. This means you can develop good eating habits and learn new recipes etc but you aren't panicking so much about going over cals. You will lose weight more slowly with a smaller calorie deficit, but I think that finding something you can stick to for the long term is much more important than dropping a huge amount of weight really fast.

If you don't mind could you share some choices of healthy meal choices?? I struggle with this as well. Thanks

I think the first big step would be to log everything you put into your mouth, whether you want to see it or not. You can't reevaluate your life or choices until you see exactly what you are currently doing.