Please tell me what I am doing wrong??

onikonor
onikonor Posts: 473 Member
in Health and Weight Loss
Please look at my diary and tell me where I could improve anything or if I'm doing anything wrong.

My weight loss has stalled.
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Replies

  • photojunkie28
    photojunkie28 Posts: 292
    How long have you been stalled out for? Plataues can last a really long time sometimes! I noticed in your diary today that you ate almost all of your calories, I thought this was what you were going for with EM2WL is to reset your body so that you can cut again like I am. Am I mistaken? Is your activity level set appropriately?
  • mamagooskie
    mamagooskie Posts: 2,964 Member
    I think you could use more fiber in your diet, you barely eat any fruits or veggies (you really should aim for at least 6-8 servings), I notice you consume coffee and cream/milk several times daily which to me is just wasted calories that could be put to better use. A lot of your daily calories you drink in the form of protein shakes and quite often liquid meals aren't as satisfying as solid meals, so maybe try "eat" more of you food.

    Is there any reason you eat soooooooooo much protein every day? I notice you are over in fat almost everyday as well, maybe try lowering that.

    You don't track sodium so I can't say for sure but I would bet you are over max recommended amount of 2500 pretty much everyday.

    How is your water intake, you don't log any but I assume you do drink some.......right????

    I hope I don't sound critical but you asked and these were things I noticed immediately.
  • josiereside
    josiereside Posts: 720 Member
    Are you exercising at all, you may need to eat more...
  • therealangd
    therealangd Posts: 1,861 Member
    Your sodium is through the roof. It is more than likely masking your fat loss.
  • Laurie1267
    Laurie1267 Posts: 169 Member
    Your sodium is through the roof. It is more than likely masking your fat loss.

    I agree - check your sodium levels on MFP. Also I don't see any water logged. The sodium is most likely causing water weight gain. Also, you need to up your lean protein.

    Good luck!
  • onikonor
    onikonor Posts: 473 Member
    Ok, so I added sodium so people could see. Also, please look at a week or two not just one day is possible.

    PS, all my exercise is logged in the diary. I drink about 6-10 glasses of water daily.

    Thanks in advance.
  • onikonor
    onikonor Posts: 473 Member
    I think you could use more fiber in your diet, you barely eat any fruits or veggies (you really should aim for at least 6-8 servings), I notice you consume coffee and cream/milk several times daily which to me is just wasted calories that could be put to better use. A lot of your daily calories you drink in the form of protein shakes and quite often liquid meals aren't as satisfying as solid meals, so maybe try "eat" more of you food.

    Is there any reason you eat soooooooooo much protein every day? I notice you are over in fat almost everyday as well, maybe try lowering that.

    You don't track sodium so I can't say for sure but I would bet you are over max recommended amount of 2500 pretty much everyday.

    How is your water intake, you don't log any but I assume you do drink some.......right????

    I hope I don't sound critical but you asked and these were things I noticed immediately.

    What do you mean by so much protein and fat? How many grams should I be eating daily?
  • onikonor
    onikonor Posts: 473 Member
    Any other thoughts?

    I'm already eating a lot better than I used which I'm happy for. Suggestions and comments welcome.
  • onikonor
    onikonor Posts: 473 Member
    Bump
  • SuffolkSally
    SuffolkSally Posts: 964 Member
    Well I had a look through about 10 days worth - I did think your sodium was high. I noticed that you don't eat many veg. I also noticed that you have a lot of protein bars/shakes. Not saying they're bad (I wouldn't use them myself that's just my preference) I was just trying to spot anything that might be out of kilter.

    Sodium I'd definitely try to get reduced. Some people say it's no barrier to weight loss but I've seen many more comment that cutting back's made a major difference. Anyway I believe that while we obviously need some salt in our diets excess is harmful to health - I'd do some research and find a level to aim for that you're comfortable with.

    Protein's a controversial topic. Usually I find myself suggesting people increase their protein if they are feeling hungry or weak, but in your case it might be worth reflecting on whether you need quite so much...

    I looked at an article on a bodybuilders site (I can't locate the link now, but it was a popular article so someone will remember) but the gist of it, as extracted for my own purposes, is that for a woman exercising and working out but not bodybuilding protein intake should be about .6g per lb bodyweight. For me that works out at about 112g at my present weight which is in line with what over the years I've worked out I function best on when I'm eating well.

    I'm now going to run away and hide before lots of people come on shoot me down in flames!

    Congrats on your great loss so far, and good luck in future
  • hothodgie
    hothodgie Posts: 258 Member
    Ok. I went through every day back through June 27th. You have increased your sodium intake a lot. You go over or very close to daily the past week or two, but back then you were consistently lower. Not sure how long your plateau has been, but this could be the reason. I cannot have a lot of sodium as it makes me retain a ton of water. If I keep it below 2000, I do alright. My only other suggestion would be to add more fresh foods, fruits and veggies wise.
  • Marilyn0924
    Marilyn0924 Posts: 797 Member
    You are eating a lot of prepared foods/takeout, these are almost always really high in sodium. More fresh veggies & fruit will help increase your fiber intake. Brown bagging more often than grabbing a pizza slice or heading to Timmies will make a huge difference. I love Timmies, and I treat myself maybe once a month to a lunch. The rest of the time I'm making my own. You'll find you are spending less and really, you wanna save those pennies for the new you wardrobe! ;)
  • megleo818
    megleo818 Posts: 595 Member
    I hope I don't sound critical but you asked and these were things I noticed immediately.

    Mamagooskie -- you've lost more than I weigh -- you can sound critical all you want -- YOU RULE!

    p.s. Processed foods, low veg and unchecked sodium will getcha every time, so this is all good stuff.
  • cheerforsteelers
    cheerforsteelers Posts: 686 Member
    Definitely look at sodium. While this site sets it at 2500, it should be 1500 mg for those limiting their sodium intake or for salt-sensitive individuals (high blood pressure and such). Max should probably be 2300 for a "normal" person without certain setbacks.
  • jessicak1985
    jessicak1985 Posts: 1 Member
    Try eating the majority of your calories at the beginning of the day and making sure that you go at least 12 hours between eating dinner/late snacks and breakfast. Also, try cleaner eating. More fruits and veggies.
  • Ely82010
    Ely82010 Posts: 1,998 Member
    I think you could use more fiber in your diet, you barely eat any fruits or veggies (you really should aim for at least 6-8 servings), I notice you consume coffee and cream/milk several times daily which to me is just wasted calories that could be put to better use. A lot of your daily calories you drink in the form of protein shakes and quite often liquid meals aren't as satisfying as solid meals, so maybe try "eat" more of you food.

    Is there any reason you eat soooooooooo much protein every day? I notice you are over in fat almost everyday as well, maybe try lowering that.

    You don't track sodium so I can't say for sure but I would bet you are over max recommended amount of 2500 pretty much everyday.

    How is your water intake, you don't log any but I assume you do drink some.......right????

    I hope I don't sound critical but you asked and these were things I noticed immediately.

    What do you mean by so much protein and fat? How many grams should I be eating daily?

    I personally don't see anything wrong with your protein intake since you are doing exercises that involve weight training. It is the way to go. Mine is also above 100 grs a day and I am smaller than you. But I agree that you need to get it more from lean sources and use the smoothies as an extra boost.

    Watch your sodium, eat more vegetables, and maybe take few days off exercise to give your body a rest, and then regroup by changing your exercise routine and reviewing your eating habits and macros. Plateau does happens sometimes, and I know it sucks.

    Don't give up you can do it, and congratulations on your success so far!
  • cheerforsteelers
    cheerforsteelers Posts: 686 Member
    I think too much protein can equal having fat because your body can't convert it all. I would research this on your own or talk to a nutritionist.
  • onikonor
    onikonor Posts: 473 Member
    Thanks everyone. I have been getting more takeout lately and using more canned stuff that's probably what spiked the sodium. I will make a big effort to make everything at home.

    As for veggies, I try to eat 2 cups of veggies for lunch, around 1 cup of fruit for breakfast, and a cup of veggies for dinner. How much should I increase this to?
  • onikonor
    onikonor Posts: 473 Member
    Ok. I went through every day back through June 27th. You have increased your sodium intake a lot. You go over or very close to daily the past week or two, but back then you were consistently lower. Not sure how long your plateau has been, but this could be the reason. I cannot have a lot of sodium as it makes me retain a ton of water. If I keep it below 2000, I do alright. My only other suggestion would be to add more fresh foods, fruits and veggies wise.

    My plateau was about a month now and I did increase my calorie intake lately to see if that would help break it.
  • agent99oz
    agent99oz Posts: 185 Member
    Try cutting out the protein bars and shakes - I am doing this as my weight has stopped and I started gaining....

    I think sodium is ok as long as you are drinking plenty of water
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    My plateau was about a month now and I did increase my calorie intake lately to see if that would help break it.

    What has your total change in weight been over this month?
  • JeSuisPrest
    JeSuisPrest Posts: 2,005 Member
    More water, less sodium.
  • MadeInDR022
    MadeInDR022 Posts: 260
    Not that I'm a professional or anything but I agreed with whats been stated above, more water, less sodium and you already upped your cals. Hopefully things work well for you!
  • RuthieCass
    RuthieCass Posts: 247 Member
    1. Your protein looks okay to me. When you're eating at a deficit, it's good to eat 1-1.5 g of protein per pound of lean body mass (total weight minus pounds of fat).

    2. Your goal looks like it's close to your TDEE? This means you have less room for error, so you should be more careful with your portions and logging. If you don't use one already, I'd suggest you start using a food scale and weigh everything you eat. Also, calorie counts for restaurants can be notoriously inaccurate.

    3. If you're "eating back exercise calories" make sure your activity level is set to sedentary. Also, since the calories burned estimates are usually over-estimations, I'd suggest eating back no more than 3/4 of those calories.

    4. Since your calories are likely close to your TDEE, your weight loss will be slower.
  • LottieLou13
    LottieLou13 Posts: 574 Member
    You should be watching your sodium anyway if you have hyperthyroidism. Not because of the thyroid issue itself but because of the hypertension it can cause. I'm in the same boat and have my sodium set to 1750 a day.

    Also...nice protein levels. Protein won't/can't convert to fat.

    On the thing of thyroid again though, have you had your levels checked recently?
  • Nyranee
    Nyranee Posts: 57
    Try to eat less take out and processed food. Have more steamed vegetable and healthier options.

    But I am really not a specialist and have a long way to go myself.
  • onikonor
    onikonor Posts: 473 Member
    My plateau was about a month now and I did increase my calorie intake lately to see if that would help break it.

    What has your total change in weight been over this month?

    I had no weight gain or loss in the last 4 weeks. Nothing in July so far.
  • onikonor
    onikonor Posts: 473 Member
    You should be watching your sodium anyway if you have hyperthyroidism. Not because of the thyroid issue itself but because of the hypertension it can cause. I'm in the same boat and have my sodium set to 1750 a day.

    Also...nice protein levels. Protein won't/can't convert to fat.

    On the thing of thyroid again though, have you had your levels checked recently?

    I had my levels checked about a month ago and do have them checked regularly. They have been stable and in normal range for about 6-8 months now. This includes TSH free T3 and free T4.
  • onikonor
    onikonor Posts: 473 Member
    1. Your protein looks okay to me. When you're eating at a deficit, it's good to eat 1-1.5 g of protein per pound of lean body mass (total weight minus pounds of fat).

    2. Your goal looks like it's close to your TDEE? This means you have less room for error, so you should be more careful with your portions and logging. If you don't use one already, I'd suggest you start using a food scale and weigh everything you eat. Also, calorie counts for restaurants can be notoriously inaccurate.

    3. If you're "eating back exercise calories" make sure your activity level is set to sedentary. Also, since the calories burned estimates are usually over-estimations, I'd suggest eating back no more than 3/4 of those calories.

    4. Since your calories are likely close to your TDEE, your weight loss will be slower.

    You are correct. I set my base goal at BMR of 1500 then eat back exercise. So on exercise days it works out close to 1800-1900 which is close to my sedentary TDEE. I do have a manual scale at home and a measuring cup. It's true, just a little bit can make a difference between 300 and 500 calorie meal!

    Thanks for the tip on HRM logging.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    1. Your protein looks okay to me. When you're eating at a deficit, it's good to eat 1-1.5 g of protein per pound of lean body mass (total weight minus pounds of fat).

    2. Your goal looks like it's close to your TDEE? This means you have less room for error, so you should be more careful with your portions and logging. If you don't use one already, I'd suggest you start using a food scale and weigh everything you eat. Also, calorie counts for restaurants can be notoriously inaccurate.

    3. If you're "eating back exercise calories" make sure your activity level is set to sedentary. Also, since the calories burned estimates are usually over-estimations, I'd suggest eating back no more than 3/4 of those calories.

    4. Since your calories are likely close to your TDEE, your weight loss will be slower.

    You are correct. I set my base goal at BMR of 1500 then eat back exercise. So on exercise days it works out close to 1800-1900 which is close to my sedentary TDEE. I do have a manual scale at home and a measuring cup. It's true, just a little bit can make a difference between 300 and 500 calorie meal!

    Thanks for the tip on HRM logging.

    Sedentary means "Sits around" "No physical movements"
    You are hardly sedentary.

    At least moderate if you work out 3-5x a week.
    Light is 1-3x a week.

    You wont lose if you dont eat correctly.

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