Thanks to all of you for quick responses and some good feedback.
I remember my most successful weight loss period I was eating salads and carrots on a daily basis, looks like it's time to get back to that! Over the last 2 weeks I've had a few days of power outage and am still recovering my pantry. I did let my fresh foods go quite a bit, and will work on that. If I don't have results in the next month I'll pop back up for some more feedback.
Thanks again. I'll see where this takes me :)
Fitness Minutes: (251,490)
1/30/12 4:00 P
One thing to keep in mind that while a safe weekly weight loss would be 1-2 pounds, there may be weeks you lose. They may be weeks you don't lose and there will even be weeks when you gain. that doesn't mean you're doing something wrong.
The Biggest Loser has many people convinced that they ought to be losing oodles of weight really quickly. I also blame the grocery store health rags that tell people they can lose 30 pounds in 30 days ! Well, I wish weight loss was that simple. but it's not. Weight loss is a slow steady process that takes time. Not losing weight for two weeks doesn't mean you're stuck. it may seem like it, but it's not. two weeks is a blink of an eye when it comes to losing weight.
I would be more patient. Remember, you didn't gain the weight overnight. it's not coming off overnight.
Now, I too snuck a peak at your food diary. You definitely should consider increasing the amount of fresh fruit and veggies you eat. what about your dark leafy greens like spinach or swiss chard ? How about some broccoli or cauliflower ? sweet potatoes and squash aren't just for Thanksgiving. they are wonderful fall/winter veggies. Beans ! I love beans. they are a super food !
As Coach Nancy noted and I agree, QUALITY of the food you eat matters. I don't believe cutting calories is enough either. I too believe that when a person's insides are healthy, that reflects on their outsides.
Do you do any of your own cooking ? If not, you might want to check out the Spark recipes section for ideas. Take your favorite restaurant food liek enchilidas. look it up in the recipes section. then try one of those healthier recipes. many are lower in calorie, saturated fat and salt than the meals you get in restaurants.
Fitness Minutes: (112,042)
46,222 1/30/12 3:44 P
I looked over your shared nutrition tracker and while I am not a registered dietitian or nutritionist I do see that you have a lot of processed food in your tracker. While some people believe it's all about calories in and calories out, new research is showing that a calorie is not always a calorie. It takes more energy for your body to digest foods in the purest state...lean protein, fresh fruits and veggies. So even if you are eating within the calorie guidelines, your body may not be expending the calories it could if you ate more foods in their natural state.
Remember too that gov't guidelines for nutritional data at restaurants (not saying you eat at them, but more for general knowledge) can allow up to 20% for a margin of error. In other words that 250 calorie hamburger and 150 calorie salad, could actually be closer to 250 and 165, a whopping 80 calories more than you thought.
Of course processed foods also contain a lot of sodium which can cause you to retain excess fluid.
Lastly know that eating not so well on 2 out of your 7 days can affect the scale and that exercise is a must to help you expend calories.
I hope this helps!
Edited by: SP_COACH_NANCY at: 1/30/2012 (15:45)
Fitness Minutes: (141,939)
1/30/12 3:42 P
I see only 1-2 servings of veggies per day and no fruits. Work your way up to 9 or more. Can you cut those venti coffees to at least a grande?
I thought I was doing pretty well so far, but really I'm stuck in a mini plateau. At least in my mind.
30 days I've lost 10 pounds, which I know is great, but I also feel like I could be doing better. Especially since most of that weight came off at once, and since then it's been a yo-yo of a few pounds, especially the last 2 weeks.
Could someone analyze my food/fitness with me, see if I could make changes? I know there's 2 days a week I need to track better -- typically wed/thurs, my days off. I'm not fantastic at eating right on them, but other than those I can't figure out how to improve.
One point that someone brought up for me was that I had a high sodium intake. I have my sodium tracker on, I wish it would share with everyone. My sodium for the week is usually within the 'suggested' range, though always high:
Sodium, Na: Range: 500-2,300 D1: Misssed day d2: 1,051 d3: missed day d4: 2,891 d5: 1,848 d6 (knowingly over on sodium/calories, special day) 3,093
Another point someone brought up for me was that my caloric intake per meal could be lowered. What do people suggest as an average meal? I try to shoot for 300-400 calories, but I do have a habit of lumping midafternoon snacks into the 'lunch' category, etc.
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