Confused - opened up diary and would love suggestions
Replies
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I (personally) do not believe in eating back most or all of your exercised calories. (I realize that many people will probably yell at me on here for this), but it doesn't quite make sense that if, in order to lose weight, you need to burn more than you take in...why would you take back in everything that you burnt? Does that make sense? I could be off on this, but I only eat back about half or sometimes less of my exercised calories and it's been working well for me. I noticed on the weeks that I ate back most of them, my scale wouldn't budge. I do understand what "starvation mode" is, but I also understand that in order for my body to go into starvation mode, I'd have to do a lot more than just not eat back my exercised calories (approximately 200-500/day). In order for this to happen, I would literally need to start starving myself, and then my body would hold onto everything that I hate. I am still feeding myself, therefore I believe I am doing okay. Good luck, and ps...you already look awesome and I'd love to look like you when I'm 40!
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I agree with a little less carbs and WAY more protein. This will help you retain and slowly build muscle. Your carb level is probably fine but try not to go over it so often. I see you like yogurt - try Chobani vanilla and add berries - it's lower in sugar and higher in protein. A lot of folks here do protein shakes, I prefer bars, it's totally up to you. And of course you can go the more natural route with protein and eat more fish/seafood, poultry, lean beef, legumes and dairy.
Also, defintely add sodium to your tracker. A few high sodium days can really mess up that scale reading!0 -
mostly your diary looks pretty good. what i would suggest is to take everything that you get from a box or carton and find a "clean" replacement for at least a little while.
the problem with "boxed" items is they usually take out the fiber and add sugar to keep them shelf stable. not always, but often. when you look at the sugars on a box, compare them with the fiber. if the sugars are say 9 and the fiber is 2, then you have a roughly 5:1 ratio. i would consider that reasonably "safe" but I always aim for less than 5:1 because then i can factor in the occasional sweet and not worry too much.
track your fiber. carbs in themselves are not evil; in fact, they're necessary for optimum physical performance, but because carbs are a mix of three micronutrients (starch, sugar & fiber) it's difficult to get a nutritional profile from just looking at carbs alone.0 -
Your food diary looks really good to me. I agree with the posters who have recommended you cut down on the carbs and increase your protein intake. I completely understand with the coffee creamer. Do you think you could cut it down to 2 tbsp? Don't give up what you like, but reduce.
I started the NROL4W program. I really liked it! I had to stop due to an injury (not from lifting). You may want to consider a couple of sessions with a personal trainer to make sure you understand the proper form for heavy lifting and then use the book for the workouts. It can be boring with the same workouts, but it is fun to add more and more weight to the bar and amaze yourself at how much you can lift.0 -
I am 15 also (5'3''), and I'm a mom (x5). Feel free to friend me. I have mfp set up to my BMR, and then I eat exercise calories. It's slow going, but it's going. Slow and steady wins. I have a long way to go, but it's happening, and I'll get there. There aren't any quick fixes.
However, if you want to do something to help reshape your body kind of quickly to prep for that wedding, I recommend 30 day shred.
Other than that, a good combination of heavy lifting, some cardio, and a healthy, balanced diet...
I don't know where my 6 went. I'm *156*0 -
My secret weapon is oatmeal. I never liked oatmeal as a kid but learned to adopt it into my diet because of the following benefits: low calorie, appetite suppressing, low glycemic, delicious. Whenever I'm starving, I hit the oatmeal first and then some protein (string cheese, low cal ice cream, meat) if I'm still hungry. It keeps the hunger off until the next meal. Here's my little recipe to drees it up:
-Quaker instant low sugar maple (1 packet = 120 cal)
-1 tsp honey (20 cal)
-2 pinches red cayenne pepper
-1 Splenda packet
-1 pinch Kosher salt
-1 (9ml) Carnation non-dairy creamer (10 cal)
-2/3 cup water
Microwave to preferred consistency
The heat from the cayenne and temperature will prevent you from eating too quickly. Slow eating helps your body to feel full. Chefs often combine sweet (honey) with spice (cayenne) because the compliment each other (sugar counteracts the burn). Cayenne is suppose to increase metabolism and also gives you an adrenaline rush. The salt helps to elevate all of the flavors from bland to wonderful. The creamer adds silkiness, the Splenda adds sweetness.
What I love most about this is that although oatmeal is a starch, it doesn't hit you an hour later with an insulin crash (the sleepies).
This sounds delish!!!0 -
I (personally) do not believe in eating back most or all of your exercised calories. (I realize that many people will probably yell at me on here for this), but it doesn't quite make sense that if, in order to lose weight, you need to burn more than you take in...why would you take back in everything that you burnt? Does that make sense? I could be off on this, but I only eat back about half or sometimes less of my exercised calories and it's been working well for me. I noticed on the weeks that I ate back most of them, my scale wouldn't budge. I do understand what "starvation mode" is, but I also understand that in order for my body to go into starvation mode, I'd have to do a lot more than just not eat back my exercised calories (approximately 200-500/day). In order for this to happen, I would literally need to start starving myself, and then my body would hold onto everything that I hate. I am still feeding myself, therefore I believe I am doing okay. Good luck, and ps...you already look awesome and I'd love to look like you when I'm 40!
mfp already sets you up at a healthy deficit. Therefore, the exercise may take that down into an UNHEALTHY deficit. Eating those exercise calories simply keeps your HEALTHY deficit in tact.
It's like putting a gallon of gas in your car and expecting it to do the work of four gallons. You can't expect your car to run on no fuel; you can't expect your body to run on no fuel.0 -
I am 15 also (5'3''), and I'm a mom (x5). Feel free to friend me. I have mfp set up to my BMR, and then I eat exercise calories. It's slow going, but it's going. Slow and steady wins. I have a long way to go, but it's happening, and I'll get there. There aren't any quick fixes.
However, if you want to do something to help reshape your body kind of quickly to prep for that wedding, I recommend 30 day shred.
Other than that, a good combination of heavy lifting, some cardio, and a healthy, balanced diet...
I don't know where my 6 went. I'm *156*
Funny! I thought...wow, 15 and 5 kids???? I do have the 30 day Shred dvd...tried it for awhile and started going to the gym instead. Do you do all three stages or one at a time...how do you use it? Thanks!0 -
Your carbs seem too high. Cut out your sandwich thins and replace them with lettuce for a quick wrap. Cut out your cereal in the morning for boiled eggs or something with more protein. Also, if you are looking to tone up fast then try the 30 day shred. You will see results.0
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I should have read the above first. 0
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I am 15 also (5'3''), and I'm a mom (x5). Feel free to friend me. I have mfp set up to my BMR, and then I eat exercise calories. It's slow going, but it's going. Slow and steady wins. I have a long way to go, but it's happening, and I'll get there. There aren't any quick fixes.
However, if you want to do something to help reshape your body kind of quickly to prep for that wedding, I recommend 30 day shred.
Other than that, a good combination of heavy lifting, some cardio, and a healthy, balanced diet...
I don't know where my 6 went. I'm *156*
Funny! I thought...wow, 15 and 5 kids???? I do have the 30 day Shred dvd...tried it for awhile and started going to the gym instead. Do you do all three stages or one at a time...how do you use it? Thanks!
You do level 1 for 10 workouts (I did it with one rest day a week), then level 2 for 10 workouts (same-one rest day a week. You can take more. It's best if you do it 4-5 times a week, so two or even three rests are okay), then level 3 for 10 workouts.
Personally, I can't hang well with level 3, so I only add it in a few times. I do mostly level 2 for the last 10 workouts. I have both tennis elbow and a rotator cuff problem, and level 3 exacerbates those madly.0 -
Eat less processed foods, lift heavy things up and put them down again-A good starting point for becoming more firm and muscular. I love the posts about Staci on Nerd Fitness.com....check her out, shes awesome. 0
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of that 30% for carbs... try making 80% of that carbs from veggies only, and 20% from whole grains (and sugar). if you're having a carb craving or are used to having somethign starchy for lunch/dinner, try sweet potatoes. they are so versatile - i love to make them into fries when i'm making burgers for dinner.
if you can get a handle on your other sugary/processed snacks, then i think allowing yourself your serving of coffee creamer is a fair trade off. but the other stuff has to go for it to work! good luck 0 -
Your carbs seem too high. Cut out your sandwich thins and replace them with lettuce for a quick wrap. Cut out your cereal in the morning for boiled eggs or something with more protein. Also, if you are looking to tone up fast then try the 30 day shred. You will see results.
On the cereal...I just put a 1/4 cup into my greek yogurt and blueberries for crunch. Now, about those sandwich thins....here's my problem....I HATE lettuce! I know I should eat it, but it gags me and makes me want to puke!! So, a weird food issue there, but it's one I can't get past! Most other wrap options seem to be similar calorie count and fiber...but I could try just eating turkey and a cheese stick I guess.
Ironically, I LOVE spinach salads!0 -
I am 15 also (5'3''), and I'm a mom (x5). Feel free to friend me. I have mfp set up to my BMR, and then I eat exercise calories. It's slow going, but it's going. Slow and steady wins. I have a long way to go, but it's happening, and I'll get there. There aren't any quick fixes.
However, if you want to do something to help reshape your body kind of quickly to prep for that wedding, I recommend 30 day shred.
Other than that, a good combination of heavy lifting, some cardio, and a healthy, balanced diet...
I don't know where my 6 went. I'm *156*
Funny! I thought...wow, 15 and 5 kids???? I do have the 30 day Shred dvd...tried it for awhile and started going to the gym instead. Do you do all three stages or one at a time...how do you use it? Thanks!
You do level 1 for 10 workouts (I did it with one rest day a week), then level 2 for 10 workouts (same-one rest day a week. You can take more. It's best if you do it 4-5 times a week, so two or even three rests are okay), then level 3 for 10 workouts.
Personally, I can't hang well with level 3, so I only add it in a few times. I do mostly level 2 for the last 10 workouts. I have both tennis elbow and a rotator cuff problem, and level 3 exacerbates those madly.
So, I started off with the 30 day shred back in January and found it difficult to do daily...not so much because it was hard, I think I just became bored with doing the same thing everyday. Since we joined the Y, I have been MUCH more consistent about exercise. It's nice, as a mom, to leave home to go do something just for me...and it's been a good mental exercise to realize that it isn't a selfish act to take an hour away from my family for myself.
That said, I think I will check out Ms. Julianne's workout again and figure out how to incorporate more of her exercises into my gym/nautilus workout. I know many folks have been very happy with their results!0 -
If you don't like lettuce, you could always just use all of the toppings you like and wrap them all in the turkey! Or simply use one piece of bread, instead of two.0
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