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Confused and Need a bit of nutrition advice

Wednesday, April 15, 2009

Hey all,
Now I have a problem that I am in desperate need of help with, and I kow all of you will have great advice so here it goes.
With my fitness being what it is my calories are 1370- 1630 I eat breakfast, lunch and dinner and 2 snacks I measure all my food and track every bite. I drink all my water 8 or 9 8oz glasses a day. Still I have to fight to get my minimum calories in and I found out yesterday that my BMR is 1613, so really I should be eating at the high end of my calories. I don;t kow how to get these calories in. I think maybe I am eating too healthy if that makes sense. Alot of no fat products. Even when I eat healthy fat it is low in calories so right now at 10:20& I am at 1241 calories and 24 for fat. I am sure I can eat another snack but I just don't see getting to 1613 calories or even lose without going over in sodium or carbs or protein. My sodium for the past couple of days has been through the roof which I know will show in the end. HELP . I am so confused. I want my metabolism to be awake and I beleive that until I meet my BMR it wont do that so then all of this is actually not going to work if I don;t get this figured out and I AM NOT QUITTING!! NEVER NEVER NEVER. I just want to do it right.
Thanks
Hugs Gail

  
  Member Comments About This Blog Post:

SEANDA 4/21/2009 3:53PM

    I had the SAME problem.. even with lower calorie ranges... once I cut sugar and fats and did lean meats and dairy and upped fruits and veggies I found i did not get enough calories in. Look at your ranges of Fats and Proteins.. i found I needed to up both of those. I am simply not getting enough. Add healthy fats in.. avacado, flax seed, nuts, and fish like salmon.

Isn't it a nice problem to have though???

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COLEMANSR 4/16/2009 6:14PM

    Sounds like you have to increase your intake. I had trouble until I broke my meals down. It look like I was eating all the time.
I agree with others. Get the basics down, the increase the intake and work the plan. :)

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MSTELZER 4/16/2009 1:18AM

    Wow - sounds like you need to really up the calories! Do you do the summary when you have entered all your food in each day in the tracker? When you do this it lists what areas you stayed in range in and the ones over and under as well. I would keep an eye on this and it might help you pick up areas to increase in.

Michelle

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SKYLARK7 4/15/2009 10:42PM

    wow gail your doing awsome! I wish i could cut my calories like you have been.. unfortunately I go the other way.. to many calories.. So you need to increase calories and add some fat... fat is not all bad.. your body does need it from what I read, and it helps to feel satisfied. I wonder if you eat yogurt, to do just the light.. instead of fat free... or instead of fat free milk do 1 or 2 % milk.. that way you increase your calories a little bit.. and add some needed fats to your diet..
You are eating healthy and that is good! don't feel like thats a bad thing.. just add.. a little here and there it will add up.. oh just thought of another idea.. do peanut butter.. in limited quantities.. I love peanut butter with sliced apples... good luck let me know what ends up working for you... diane emoticon

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S_HANSEN 4/15/2009 10:27PM

    I just sent you and email gail... check it out and let me know if you have questions... remember that you need to eat.. my advice would be to up your calories by 10% once you get the basics down... emoticon

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Good News Bad News

Monday, April 13, 2009

Hi All,
I know its been about a week since my last blog. Just so busy reading everyone elses that I forget sometimes to write my own. BUt for the moment now is ME time. Well my day started out on such a great note. I woke up early and was able to start my day early and for any of youthat know me I am a night owl so I usually do not get up until 11 or so but I was up early today and loved it. I was able to eat breakfast, go to te gym, go shopping clean thekitchen, eat lucnh and get my biggest loser dvd workout in all by 1. And at my weigh in I was so pleasantly suprised. I lost 2lbs and hit the onderlands for the first time in atleast 4 yrs. I as so excited. I was eating my healthy meals today and everything and then that last stinking snack put me over my calories by 200. Now I know since I say this to all fo you that is will all average out and tomorrow is a new day and I know by tomorrow I will feel better but for right now I am so disappointed in myself and all I fear is seeing 200 on that scale next Monday. Ugg that would devastate me and I kno with working out there is always that chance it will happen but Gosh do I dread that. I am even having trouble today getting all my water in. What iwrong with me. I feel like I am wasting a good weigh in by screwing it up today.
OK ENOUGH OF THAT NEGATIVE TALK...Note to self: (Gail wake up and stop being negative it will only make sure to get you back at 200. Being positive and doing it right tomorrow and the tomorrow after that will keep you under that 200 mark)
Now back to positive Gail. OI bought alot of good healthy foods at the store today and I worked my butt off. I even hit a milestone for myself and was able to do 30 min on the Eliptical trainer which for me is alot since 3 weeks ago I couldnt even do 5 minutes without jumping off in pain and I am doing the treamill at an almost jog speed with a 50 percent incline whih is also a milestone for me. So for that I am proud of myself. I even switched my Biggest loser DVD workout today form low intensity to the bootcamp but I dont like it. I didn't feel like it was a good enough workout not that I needed it since I had already over burned my caloreis at the gmy prior to that so maybe the extra calories wasnt such a bad thing. I ended up burning almost 200 more calories than I was makred to burn so I am hoping it will close to even out at the end of the week.
I had a nice relxing Easter. I hope everyone else did too. Well I guess that is about it fornow.
Have a great week
emoticon
Gail

  
  Member Comments About This Blog Post:

CLOUDEDREVERIE 4/16/2009 12:30AM

    Everyone likes to see the numbers go down, sure - but its still just a number. As long as you feel healthier and happier with what you're doing, that's what matters the most. If the numbers don't change as quickly as you would like them to, that's FINE. Don't stress about it. What's important is that you're actually making the effort to be healthier. If your body isn't physically showing that to you in numbers, that doesn't matter because your heart, your endurance, and your strength are all improving. There aren't any numbers for those guys, but they're still there cheering you on.

Be positive. Negative self-talk leads to stress, stress leads to excess cortisol and cortisol leads to belly fat. So stop it! Be as positive as you can be. Trust me on this. I'm working as a stress management coach right now - so I know what I'm talking about.

Happy thoughts :)

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ROSSIGIRL44 4/15/2009 12:04PM

  Negative Gail needs to quit being so hard on herself!!! Positive Gail needs to continue the good work. Your doing fantastic!!! emoticon emoticon emoticon emoticon Rossi

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COLEMANSR 4/14/2009 6:50PM

    emoticonon the weight loss. Coach Nicole BootCamp video will give you a great weigh in, if you do it this week. (LOL)
I know you'll do fine.

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LHB293 4/14/2009 11:42AM

    Hi Gail! I'm a night owl too, so I understand the late night "snack attack"! What I do when I've snacked really late at night is put the snack on the next day's nutrition planner. That way, I automatically cut down my intake in response to the snack. It helps me keep on track in the long run. I also have noticed that the 8 glasses of water and at least 25 grams of fiber definitely make a difference. The days when my fiber intake is lower are the days when I'm hungrier at night.

You're doing great -- keep up the good work! emoticon

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LOSINMYFATSUIT 4/14/2009 12:40AM

    Hey Gail, Girl... you're off to a great start! It was just Monday. emoticon


Stay sparked4life!

Losin

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SKYLARK7 4/14/2009 12:26AM

    Hi Gail , congrats on doing so well! losing 2 pounds way to go! Getting all your excercise in.. You have so much to be proud of!!!! emoticon Soooooo 200 caloriess.. is really a tiny blip.. and your right it will all even out.. Don't let that get you down... You are very motivating to me! Keep up the great work.. Diane

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Hump Day is Here!!

Wednesday, April 08, 2009

Wow it almost seems like the weeks are going so fast yet Monday my weigh in day takes forever. Odd. I have that appt for dinner tonight with our clients. I nkow it will go well, I have had plenty of time to prepare and start to teach myself right from wrong. I wanted to go to the gym today but I did my BL DVD and I feel good. I usually go 5x a week but take Sunday and Thursday off but I tihnk this week I might take Wednesday off. It will depend on how long the metting goes. Although it has been a great week so far I am feeling kinda odd. I don't think it is me not feeling well or a down mood just a wierd feeling like when all goes toowell something bad is about to happen. It kind of gives me a scary chill. Maybe its just me or the SWEAT from working out and the chill in the air. Hopefully after a good lunch and shower I will feel better.

I hope everyone is having a good day. I have read a bunch of very motivating blogs and few there tears at my heart. I wish I could send sunshine to everyone including me a nd make everyones day bright and cheerful but I know sometimes all I can do is be a good listener and try to be as supporitve as I can.
Here is to all of you whom I admire and respect and appreciate dearly.
emoticon
Gail

  
  Member Comments About This Blog Post:

ASHLEYGRACE113 4/11/2009 2:03PM

  thanks for the comment on my page! and keep up the great work!

emoticon

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KARALIANNE 4/8/2009 11:40PM

    I know what those days are like - the ones where something just feels weird and you can't figure out what. I'm sure you'll figure it out soon enough!

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LOSINMYFATSUIT 4/8/2009 3:45PM

    Hi Gail, Ditto what Coleman said about positive thinking. Dinner will go great and you’re gonna loss that "weird, scary chill" feeling just like you’re losing the weight. Have a sparked evening!


Stay sparked4life!

Losin

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COLEMANSR 4/8/2009 3:11PM

    Much success with your dinner.
Now Sister dear, start speaking the positive. Think positive. It will draw the positive. Think the other it will come. (Now I'm through fussing. LOL)
Have a great evening.

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What a suprising turn of events...

Monday, April 06, 2009

Ok so last week I was so down on myself for eating late and going over my calories. But everyone on here was so supportive and told me not to worry. Today was my weigh in day and I was nervous that I gained weight. Even though I was able to get into one size smaller jeans this weekend. Well you were all right. I lost 3 more pds. Just that much closer to my final goal and 1 lb away from finally see under 200 on the scale. I am so excited and know I could not have done it without all of your support. So thank from the bottom of my heart.
Hugs
Gail

  
  Member Comments About This Blog Post:

CATHYGETSFIT 4/9/2009 7:28PM

    It happens from time to time that we go over our calorie limits. The important thing is that you don't beat yourself up over it. Just do better the next day and the next day and the next day... You get the idea. ;-) We are human beings that make mistakes. It's great that you are losing weight and keeping focused on your goal. That is what matters most! Keep up the good work!!

emoticon Cathy

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CPRINSTER 4/8/2009 9:50AM

    Keep up the good work.

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FLMOMX2 4/7/2009 9:16AM

    AWESOME JOB!!! You go girl. As I've been told many times, it's an up and down trip on our way down the scale. Keep it going DOWN!!! emoticon

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KARALIANNE 4/7/2009 12:07AM

    I hate to say I told you so, but...






<
BR>
I TOLD YOU SO!!!!!

:D

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ROSSIGIRL44 4/6/2009 10:31PM

  WooHoo under 200. I just got there barely myself. Go do something wonderful for yourself you deserve it.... emoticon emoticon

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RICH530 4/6/2009 8:26PM

    Great Job!! Keep up the good work and you will be at goal sooner than you think!! emoticon

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AURANGINA 4/6/2009 7:56PM

    That is just AWESOME! emoticon emoticon emoticon

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COLEMANSR 4/6/2009 7:32PM

    emoticonKnew you could do it. Keep moving forward. emoticon

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HARLYCHIC14 4/6/2009 7:25PM

    That is awesome! Congrats! emoticon You're doing great.

emoticonBrandi

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THEGARDENLADY 4/6/2009 7:17PM

    Thats great....keep it up

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ALY7J07 4/6/2009 6:35PM

    WAY TO GO GAIL!!!!! emoticon

KEEP IT UP!!!! Just think, if you keep on plan... this is your last week EVER being over 200 lbs! WAHOO!!!

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S_HANSEN 4/6/2009 6:35PM

    You got my back I got yours.... emoticon emoticon emoticon emoticon emoticon emoticonCongrats on your weight loss... you are doing great! Keep up the hard work and remember it is all about choices we make... you are making the right choices day in and day out... it will pay off, it is paying off... emoticonSondra

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Not so proud of myself right now :-(

Saturday, April 04, 2009

Hey all,
So not that today is such a bad day but I am not feeling very proud of myself right now. Yesterday my body was sore from pushing to hard so after taking alot of advice from all of you I stayed home from the gym and rested my body which I might add feels better. And I did dance some at the show last night but I didn't get all my calories in before we went to work last night. I was starving at 2am after the show and instead of saying NO and going to bed, we went to Sheetz and I got whole wheat toast with cheese and a lowfat chocolate milk. I knew there was no way I was going to stay up 3 hrs after eating not to mention that after eating that I went over my calories by around 200 or so. I ended up easting and going to sleep within the hour and I know Monday when I get on the scale all the hard work I put in last week will not show now. I am so disappointed in myself. I have been so good and resisting any temptation and I went out of my way to do something I knew I would regret in the morning. I know well enough not to let yesterday get me today but I am still disappointed in myself.
UGGGGG what was I thinking? I could have taken the safe way out and had a piece of fruit but no I went for something heavy right before bed. I am so beating myself up over this. Figure that way Monday I wont beat myself too bad.
I am trying to do better today though. i ate a good breakfast and did my biggest loser aerobic DVD and plan to get to the gym before work but I rally don't think it will be enough to undo last night. Oh well I guess what will be will be.
Hope everyone else has a great Saturday as I know it is a new day and I am going to go out of my way to have one.
emoticon
Gail

  
  Member Comments About This Blog Post:

SHEILASMILES 4/5/2009 12:00PM

    Gail,

I love you but I think you are being much too hard on yourself. 200 calories is definitely not going to undo all the work you have done during the week. We all have times where we go a little over. The first time I did it I was worried. Nothing happened. I don't do it often but it does happen. Sometimes I am under. I figure it all balances out during the week. Also, make sure you have your fitness goals set to all that moving you are doing. Make sure to count the dancing too! That may adjust your calories.

Don't forget this is a lifestyle change not a torture deprivation prison! We can have things once in a while. It's no big deal that you went to bed soon after either. Sometimes I do that, but it has been okay. You need to forgive yourself and move on. You have come too far to beat yourself up. Think about it this way. How was that day compared to a day before you started on this journey? Did you go over by 200 calories, or much more? Had you been exercising up a storm, or not? Just trying to put it in perspective.

Hope you know how much I care for you Gail. Please go easy on yourself. You are awesome and a great friend. Today is another day. You are on your way Gail, and a measly 200 calories isn't going to undo any of that progress. Trust me, okay! Love you loads!

emoticon emoticon emoticon emoticon emoticonSheila

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KARALIANNE 4/5/2009 12:07AM

    Hey, you never know, it might be enough! It's not that much over you went. If you want a good laugh, go check out my nutrition tracker for today. I REALLY went over, and I had originally planned a really good, healthy day of food that all got shot to heck with dinner in the mall food court. :P Really, seriously, it will make you laugh how much over I went. :)

Don't beat yourself up over last night; that was yesterday, this is today. And anyhow, as Miss Stacy said to Anne (of Green Gables), "Tomorrow is always fresh, with no mistakes in it."

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S_HANSEN 4/4/2009 9:47PM

    Gail, it happened, just like it happend to me yesterday.. but you had a choice to make, and I believe you made the best considering what you had to work with... there were far worse things you could have eaten. You also know to let it go live for now... hopefully you ate all of your meals and snacks before work tonight so no worries after work, right? You are doing a great job, so keep it up.. one day does not make us who we are.... emoticonSondra

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KV711LAW 4/4/2009 4:42PM

    Gail emoticon for sharing!

And, for "recovering" today!

YOU are SO WORTH IT!

emoticon

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HARLYCHIC14 4/4/2009 3:50PM

    There was on day I went over my calories by 300. After I looked at what I ate, I knew that one day wasn't going to hurt me. I still exercised. It hasn't affected me at all. As you are there to support us, we are there for you as well. We all have an off day. I feel like that all the time. LOL! The farther I go along on this journey, the more temptations I have. I want to eat everything in sight and NOT drive past McDonald's. You're doing a great job. Give yourself a break and not worry about is so much.

emoticon emoticon
The grass is always greener over the septic tank-Erma Bombeck.

Brandi

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TUBBO42 4/4/2009 3:45PM

    Hey Gail,
I perfectly understand the guilty feeling that you have...we've all been there! But it certainly doesn't sound like you undid your entire week of hard work because of 200 calories. Just put in a little extra exercise this weekend if it makes you feel better. You just might be suprised on Monday when you weigh in. Sometimes the scale can give you a pleasant surprise when you are not expecting it. Keep you chin up!
emoticon

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COLEMANSR 4/4/2009 3:10PM

    Hey, Gail. It's one (1) day and 200 calories are not too bad. (Just don't do it everyday LOL)
But I know what you mean, you disappointed in yourself. It's ok. We all have done it. That's where SP and your friends come in. If we were perfect we wouldn't be here, that's for sure.
We're to encourage, inspire, support and give some tough love.
Now, Missy, don't give in to that voice, get happy because you HAVE come along way.
emoticon emoticon

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AURANGINA 4/4/2009 2:51PM

    Don't beat yourself up about it. I read somewhere on Sparkpeople that it is a myth if you eat right before you go to bed you will gain weight. I think you will be fine. Just get a little exercise in today if you are able. Going over by 200 calories is not much and you realized what you have done and now you know a better alternative to pack some fruit with you for late night snack. However, dont beat yourself up about it! You will see it will be fine! Hugs, ~Linda

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