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I need someone to check up on my diet please!



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SONOFCZAR
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12/12/13 5:02 P

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For the vast majority of people 3400 calories is too much. As much as I agree that the quality of calories is important, if you are eating a diet high in quality fruits, veggies, nuts and meats, I don't know if I'd be able to eat that much unless I was constantly forcing it, even if I wasn't hungry. If you are involved in an extremely physical job, or training for a triathalon or something, then I could see it. If you are getting under an hour of exercise a day, like the OP said he was, I think 3400 is at least 1000 calories too high for any significant weight gain.

If you cook yourself you can make an extremely filling, healthy meal for 500 calories. Just from the meals I make, I couldn't imagine eating 7 meals like that a day.





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JUSTEATREALFOOD
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12/12/13 4:50 P

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"Also the calculator on here tells me to eat 3,400 daily which I think is absolutely absurd lol "

I'm 5'4" and 125 lbs and I eat between 2000-2800 calories a day depending on my activity level. 3,400 calories doesn't seem absurd depending on your height, weight and activity level.

Being healthy and losing weight is about more than math. Calories in/calories out is a flawed equation because there is more to it than that. If you eat less than your body needs you will slow down, you will move less without even thinking about it and your body temperature will drop all to conserve energy. When you eat real whole foods until full you will have more energy, you will want to move more without thinking about it and your body temperature will go up burning more calories all the time.

As you can tell I believe that the quality of a calorie matters more than the quantity. Don't get me wrong quantity matters just not as much as quality. When you eat real whole food it nourishes you with vitamins and minerals. When you eat crap foods with little to no vitamins and minerals your body will make you want more food to try and meet those needs and you end up overeating.

Our bodies function better with real food, think about it like a car. The higher the octane the better performance you'll get from your car. The same is true for your body the more real whole foods you eat the healthier your body will be and preform.

JERF - Just Eat Real Food


I'm a Certified Personal Trainer.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free. And it's changed my life!

5'4"
Goal weight 125lbs
36 years old
2 kids

Keeping my blood sugar levels low on my high fat/ low carb/ moderate protein diet.


Perfection is not attainable, but if we chase perfection we can catch excellence.

- Vince Lombardi


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EELPIE
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12/12/13 4:44 P

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Thanks, I've nothing but time right now..I've no intention of jumping into the dating pool yet..gotta clear my head and heart a bit first.

It's all good! Once I hit my goal weight I'm gonna work on toning up a bit. I'm not in this as a race, I'm totally prepared for that not to occur for many months :)




The best exercise in the world is to bend down and help someone up.


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MAMA2FOURKIDDOS
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12/12/13 4:36 P

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That all makes sense to me! Maybe try looking into some body recomp instead of weight loss? Not only will it bolster your BMR but your body shape will change in a nice way! There are so many fantastic things out there that cost little to no money and they don't have to take a lot of time.

I know alllllll about the smaller jeans beckoning to me. I just had my 4th baby not too long ago and I had to go through my closet and get rid of them. It is too easy to become consumed by numbers. I have been working very hard on my self image and eating to suit my activity level and fitness. There are some excellent resources out there. I suggest (if you're on Facebook) the Eating the Food group. Go Kaleo.com is also great. She has a lot of great blogs and also has a (I think) free beginners guide for recomp.

Man, hang in there. I hope that things can come through for you. Good luck with the single scene!

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EELPIE
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12/12/13 4:29 P

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ha ha ha...well, I find a drawer full of size 2 jeans that I can't get into pretty motivating :)

I used to be really thin (I am very small boned). I actually look my best at between 115 and 120, - but unfortunately as I've aged, and have a huge propensity to chuck nutritional eating out the window, the weight creeps up on me until I end up back here!!

I'm also newly single again, so after I take care of my aching heart I want to hit the single scene looking my best so I have more self confidence.

The best exercise in the world is to bend down and help someone up.


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MAMA2FOURKIDDOS
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12/12/13 4:20 P

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Wow, why do you want to lose weight? That seems a very low weight to me as it is. I don't want to be insulting at all, but you seem to be at a healthy weight for that height.

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EELPIE
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12/12/13 4:11 P

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OK - this is where I went iifym.com/tdee-calculator/ I am 43, 5'2 and I put in 130 pounds. I weighed my self today and I'm 129.3 and now I'm scared to put in my real weight and subtract 500!! I have zero activity level - I work from home on a laptop. Oh, I am a female.

Edited by: EELPIE at: 12/12/2013 (16:12)
The best exercise in the world is to bend down and help someone up.


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MAMA2FOURKIDDOS
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12/12/13 4:04 P

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What is your height/weight/age/activity level?

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EELPIE
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12/12/13 3:52 P

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I used the Mifflin-St Jeor method, which gave me 1450 calories. Minus 500...that's 950.

The best exercise in the world is to bend down and help someone up.


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MAMA2FOURKIDDOS
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12/12/13 3:46 P

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Uh.... how did you manage that? emoticon

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EELPIE
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12/12/13 3:41 P

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LOL..I just did the TDEE calculation and then subtracted 500 calories as recommended above...that gives me 950 calories. I can't live on that.....



The best exercise in the world is to bend down and help someone up.


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MAMA2FOURKIDDOS
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12/12/13 3:27 P

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That.Is.Awesome.

You're on the right path for sure (not that you need my validation, but still....)

Keep it up, Gabe!

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CAPTATHLETICA
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12/12/13 2:20 P

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Yes, eat to live not live to eat. I stick by that motto now because it's so true. I can now tell when I really am hungry or bored, its exhilarating.

Take it one day at a time. :)


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MAMA2FOURKIDDOS
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12/12/13 1:26 P

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emoticon emoticon

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SONOFCZAR
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12/12/13 1:24 P

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I forgot to mention, I don't know how the calculator got 3400 calories, but you are right, that is insanely high!



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SONOFCZAR
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12/12/13 1:23 P

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Yeah, I don't think it's so much an argument, as just opposing views. Everyone is entitled to believe what they want and at the end of the day if you find a solution that works for you, I'm happy. I definitely agree with the using food as fuel thing. I also use some supplements for fueling my workouts (like N.O. Xplode), which I know lots of people don't agree with :)

At the end of the day, not every strategy works for everyone, and I wish you luck man. If you can find a strategy that works for you and you can keep up, that's all that matters.




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MAMA2FOURKIDDOS
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12/12/13 12:45 P

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Hey, its cool. Not looking for an argument. I just think it is important to allow the OP to have access to information that will provide a sustainable path. Really, what is the point to lose weight (quickly) only to regain it? If I only lost a pound a month but it was a pound that stayed away forever, I think that is a success. Just saying. Too many get wrapped up in the idea that massive weight loss quickly is the end all be all and it is not. It isn't a quick thing, it is a lifestyle change (it sounds dorky, but it really is truth). For me, who has spent the entirety of my adult life on one form of a diet or another would much rather trust "science" than that info that spews from the mouths of gurus. I know what happens on a rapid weight loss diet. Weight gets lost, life happens, weight comes back on, repeat. It is bunk. It is no way to live life. Life is not about diets, it is about sustainability and eating in a form that can substantiate a lifetime of good habits. What gets learned from a quick weight loss diet? How to drop pounds quickly? How to cut carbs? How to do ketosis? What really happens is one learns not to trust themselves. How to not trust food, hunger, satiety, exercise for health. I see so many who hope for the next best thing (and yes, I have been one of those) but there is no quick fix for a healthy lifestyle. Life is waaaaaaaaaaaaaaaay too short to diet forever. I want FUEL to power my workouts. I want to be stronger. I want to teach my kids how to have a positive body image and how to eat with moderation in mind (that yes indeed, a Happy Meal can happen, but it isn't the way to eat all the time) and to be physical in a way that equates to a lifetime of activity.

Dude, I totally know what you're saying. I dont' expect to change your mind, I just want to allow the OP to be aware that it isn't a sustainable way to live. For anyone.

I don't burn 1000 calories a day exercising. I eat 1800-2000 calories a day (some days more. I ate 2500 yesterday, but I lifted and my body was HUNGRY! The body knows what it needs). I am active throughout my day and I don't sit on my can all day. I make activity a priority. I absolutely REFUSE to spend my life concerned with the caloric value of foods all the time. I lift weights, I do cardio, I do yoga. Sometimes I see a change on the scale, others I do not. But really, I am eating in a way that supports my lifestyle and I can actively participate in life, but I am still in a mode of being able to lose weight but do so healthfully.

I also do not trust the numbers that the Spark calculator gives. I changed mine because eating 1300 calories is not only sustainable but it is completely ludicrous! I have my tracker set for 1800 on my low days and 2000 on my exercise and higher activity days.

Gabe, it is truly awesome that you're eating to fuel and you're asking the right questions. Keep it up and you will see some great results!!!! Not looking for an argument, just feel the need to reply respectfully.

Edited by: MAMA2FOURKIDDOS at: 12/12/2013 (12:47)
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CAPTATHLETICA
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12/12/13 12:33 P

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Also the calculator on here tells me to eat 3,400 daily which I think is absolutely absurd lol

Take it one day at a time. :)


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CAPTATHLETICA
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12/12/13 12:33 P

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Please don't argue people. I neither agree or disagree with anyone entirely because everyone's body is different. For me personally, my body stopped losing weight eating around 1,500 calories. I was losing more weight while eating 2,800. I have found my "sweet" spot to be at around 2,000 calories a day. Again like you said it depends entirely upon activity levels, health, age, gender, and more. So no one answer is right. What works for you is great just keep that up! No need to argue about anything. I appreciate input from you both.

Take it one day at a time. :)


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SONOFCZAR
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12/12/13 12:24 P

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well, you can believe whatever "science" you want, but for this guy, if he wants to lose more than a pound a month, and doesn't have the time to burn 1000 calories a day exercising, then he will have to eat less than 2200 calories a day. Even if he follows the nutrition calculator on Sparkpeople, it will say less than 2200 for him.



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MAMA2FOURKIDDOS
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12/12/13 10:51 A

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I certainly do not want to argue, but I will reply and say that you're wrong. The BMR is the MINIMUM amount of calories your body need to simply stay alive. Allow your cells to do what they need to do in order to sustain life. Anytime anyone eats below their BMR, they cause problems on the cellular level. If your body does not have enough calories to do what they need to do at a cellular level, the body will go into starvation mode. Therefore it is important to start off by determining the BMR. From there one needs to determine how much energy they expend doing daily tasks (standing, sitting, walking, cleaning, etc) and then on top of that if one adds in any form of exertion (read: exercise) that increases the need for calories. Therfore if one is doing a lot of cardio, the body's need for more calories increases. So many people believe the eat less protocol and that is simply diet dogma, brainwashing from the industry. I know, I have been there. I have been down that rabbit hole. I eat, on average, 2000-2200 calories a day. I am female, weigh less than him and I am very active. I have done diets that promote the "eat less" mentality. I have also managed to screw my metabolism. Junk science promotes the very low calorie diets (which is what eating below BMR is). There is real science behind eating more and it is becoming more widely accepted as the real way to go for weight loss.

Ignoring hunger signals, pure physical hunger signals is NOT the point. If your body is PHYSICALLY (note I said physically -- not emotionally,boredom, etc hunger) it is a signal to feed it. Using the body's signals as a way to determine how much to eat on a day to day basis is not only common sense but also important to a society that deems hunger as a virtuous trait. Many of us who have spent a lot of time on diets learn to ignore those signals and when learning to retrain the brain and body to work together it kills me personally when others say to ignore them.

My solution is simple: figure your TDEE, subtract 500 calories from that and there will be your SUSTAINABLE way to a healthy weight loss. There is no one size fits all solution for weight loss, it is highly individual and each person needs to spend time trying to determine what it is for them.

Google Health calc TDEE and it will lead you to a no nonsense calculator for determining your needed calories for each day. Also check out some pure sciency things on eating. I highly recommend Go Kaleo, Evil Sugar Radio, Healthy Urban Kitchen, Go Maleo, Sean Flannagan, Matt Stone, Eat More to Weigh Less and Youreatopia for true resources that are not put out by diet gurus. If you want to really see what eating under BMR does to people also check out the Eating the Food group on Facebook. There is a lot of recovery that is going on there. Ask about going below BMR and you will learn the true truth to people who have been there.

Edited by: MAMA2FOURKIDDOS at: 12/12/2013 (10:58)
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SONOFCZAR
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12/12/13 10:24 A

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@mama2four - that is absolutely incorrect, and as a matter of fact, if you are living a sedentary lifestyle, eating at your BMR will not result in weight loss. When you eat below your BMR, you will lose weight, your body will use fat stores (as well as some muscle) as energy to run your body. This is why as you lose body mass, your BMR drops. Less weight, less calories are being burned. Using resistance training while losing weight will minimize muscle loss (eating adequate amounts of protein helps too).

As far as intermittent fasting, and ignoring hunger signals, that's kind of the point. We are biologically designed to stuff our faces in times of plenty, so that we can survive times with little food (thanks evolution!). This doesn't happen in today's world (at least not for the majority of us). If you are always listening to your body, you will be programmed to overeat. Add to this that the majority of people mistake the physical cues for thirst as hunger, and you have a recipe for disaster, especially if you are always listening to your body. Your idea of listening to your body makes sense if you are running across the desert all day trying to spear hunt antelope, but in modern society, it doesn't make sense. If it did, there would be a lot less obese people. I don't believe that IF is a weight loss scheme, I think it's a common sense approach to eating in modern society where there is an abundance of everything, all the time.



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MAMA2FOURKIDDOS
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12/12/13 9:57 A

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I disagree. Under BMR is bad. Anytime anyone eats under BMR for a period of time it is causing problems at the cellular level. Eating to activity level is more sustainable. I hate it when people instantly blame processed foods for weight gain or lack of loss. I think we can all agree processed foods don't equate to healthy all of the time, but as long as one eats a proper amount of calories and cuts to a healthy limit (500 below TDEE) it really boils down to a calories in/calories out equation. Plain and simple. Eating whole unprocessed foods is ideal, but it isn't always the end all be all.

Intermittent fasting works for some, but it can teach others to ignore their hunger signals. I am a firm believer in eating for a lifelong goal, not a quick weight loss scheme. Trust me, I have been doing this for a long time. I have dieted my entire adult life, I have messed up my metabolism over time and I am working to repair my relationship both with food and fitness. I believe firmly in listenign to the body and I think IF goes against that. The body naturally fasts at night when asleep, I think IF can work for some, but not for everyone.

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SONOFCZAR
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12/12/13 9:28 A

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I think if you are averaging 1500 cal. a day, that isn't so bad. It really depends on your lifestyle. If you have a sedentary job and are only getting movement by doing your Tae Bo, then you are fine. I've been eating about that many calories a day for the last 2 months and have lost quite a bit. I do agree that you need to start making your own food though and quit relying on processed crap, especially due to the sodium. If you make your own soups, salads, and lean meats, and throw in an odd protein shake, you will be able to feel full on 1500 calories a day easy. I started dieting at about the same weight as you (I put my ticker info in as lbs not kgs) and have not had any feeling of starvation. If you do some research on intermittent fasting, and make sure to allow yourself the occasional cheat meal, you'll be just fine.



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MAMA2FOURKIDDOS
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12/12/13 9:18 A

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That is still strength training! Good for you! Just know that there is an ebb and flow with weight loss, it will come, but it takes time, patience and persistance (oh and LOTS of patience emoticon ). Sometimes it takes a LOT of tweaking to get the magic numbers (they are different for everyone) to find the sweet spot. Keep us up on how you're doing!
Good luck, Gabe!

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CAPTATHLETICA
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Everyone, thank you SO much! I didn't realize I was eating only processed stuff! I used to buy lean meats, fresh veggies, etc. I then saw all the pre-made veggies with seasonings and thinking it was healthier, I also started buying processed veggie patties. Biggest mistake ever!

Also I just realized I was not eating enough. I would be lucky enough to get 1,200 calories this past week. I was going through a rough time. Oddly enough, I ate MORE yesterday, around 2,000 calories, and woke up 3 pounds lighter today. I think I was starving myself. Thank you guys for helping me to realize it.

So goal from now on, more fresh unprocessed foods, and aim for minimum 2,000 calories. Also I do not lift weights, but I do weighted exercises every other day like push ups, sit ups, squats, etc.

Take it one day at a time. :)


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DMJAKES
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12/12/13 8:24 A

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I would agree with the previous poster who said you're not eating enough, especially with all the exercise. Have you entered your info into Spark (goal weight, activity level, etc), and if so is it accurate and reasonable? What calorie range is it giving you? I don't know your height, but I'm guessing you have less than 50 pounds to lose, so you're going to have weeks where you don't lose---you might even gain every once in a while.

Sodium levels can sometimes be a factor - next time you're in the grocery store, spend some time checking labels. Where you're able, substitute pre-made processed foods for things you prepare yourself.

You don't mention any strength training---I'd suggest you throw a couple of full body workouts in there and cut back on the cardio/taebo, and make sure you include a rest day once a week with very light or no formal exercise.



MAMA2FOURKIDDOS
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12/12/13 8:11 A

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It completely kills me that the first thing attacked is processed foods. YOU ARE NOT EATING ENOUGH CALORIES. At your weight (not sure of your height) and activity level, your body needs more food! It is so easy to want to cut drastic amounts of calories, but I gurantee that 1500 calories is not enough for you. The best way to figure it is to get an idea of what your TDEE is (total daily energy expenditure) and subtract 500 calories from that. It is very basic, sustainable weight loss. For example, I am 5'7" and weigh 167 pounds. On an active day, my TDEE is 2551 so I subtract 500 calories from that and end up eating approx 2000 calories. On an inactive day it is different, my TDEE drops to about 2100 so I eat less. There are several good calculatorss that can help you determine what you should eat (I prefer health calc -- if you Google Health Calc TDEE you will find it).

Also, do you lift weights? It is a good idea and it is awesome for overall calorie burn becausse the more muscle your body has, the more calories you burn. Plateaus (as frustrating as they are) are a natural part of weight loss as the body constantly tries to maintain homeostasis so keeping the fire stoked properly will ensure a sustainable weight loss and won't put your body into starvation mode.

Good luck!

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MICHELLEXXXX
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12/12/13 6:34 A

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Have you considered using more unprocessed foods?

"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life." John 3:16


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AZULVIOLETA6
AZULVIOLETA6's Photo SparkPoints: (54,841)
Fitness Minutes: (65,763)
Posts: 2,673
12/11/13 3:03 P

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Since you don't share your food tracker it is hard to give you much concrete feedback. One thing I notice from the meal that you describe is that, while all of those foods are relatively good and healthy, all of the elements are processed. If you eat more whole foods, do more of your own cooking and replace things like pre-prepared veggies (lots of sodium, possibly other preservatives or chemicals) with a salad that you make yourself, you could see a difference over time.

You might also consider changing up your workout and mixing in something different a couple of times a week instead of doing the same thing every day.

It sounds like you are generally on the right track...but no matter how hard you work, there will just be some weeks when you don't lose. Keep doing good work and forge ahead!

Dances: salsa (standard/LA), casino, rueda de casino, cumbia Colombiana, bachata, mambo, cha-cha-chá, merengue, reggaetón.

Currently learning: Mexican cumbia, danzón, Cuban rumba

Dances to Learn in the future: flamenco, tango Argentino, samba, belly dancing, bhangra, ballroom rumba


 current weight: 212.0 
 
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CAPTATHLETICA
CAPTATHLETICA's Photo SparkPoints: (3,016)
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Posts: 232
12/11/13 9:31 A

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Thanks for your answers so far. I just can't believe I never bothered to watch the sodium intake knowing how bad it can be on health. At least I learned now! I am going to start monitering everything more closely to be sure exactly what is going in and to ease my mind that I'm not eating badly. Thanks again guys.

Take it one day at a time. :)


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RUNUXTOO
RUNUXTOO's Photo Posts: 136
12/11/13 9:27 A

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Capta..
Do not get discouraged about plateaus in loosing weight. This happens to me every 3-4 weeks. I drop and drop then no drop. You may want to consider reevaluating the number of calories you consume. It seems that somehow, 'extra' calories get into the mouth.
Unless you have a medical condition, the sodium will leave your body in just a few days.
Keep it up. You will lose the weight.




 current weight: 205.0 
 
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SUNSHINE6442
Posts: 1,791
12/11/13 9:24 A

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Eating too much salt boosts the production insulin, the hormone that tells the body to store fat. The more insulin you have, the more fat is stored and the more weight you gain.

Salt can cause excess fluids can leave you feeling bloated...for weight loss rely on foods with little or no salt content...If you stick to a low salt diet, it will likely consist of the lower calorie, healthier foods associated with weight loss






CAPTATHLETICA
CAPTATHLETICA's Photo SparkPoints: (3,016)
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12/11/13 9:07 A

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My weight hasn't budged this week and I want to be sure it is not my diet. I am still eating around 1500 calories a day and exercising 45-50 mins taebo daily. I copied this down from what I just ate for an example/average meal. I had a boca veggie burger on whole wheat bread and a "Green giant" single serve veggie tray. In this meal there was 295 calories, 6.5g fat, 14g fiber, 800mg sodium, 33g carbs. The sodium caught my eye. I thought I was doing so great but doesn't that seem pretty high for one meal? The bread has 200mg sodium, veggie patty has 350, and veggie tray has another 200.

Take it one day at a time. :)


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