I feel like I am eating too much.
|Oct 29, 2010 4:40am||
So I just started on this site, Im tracking everything after I eat it on my phone pretty accurately and it feels like I am eating too much but still cant hit the calorie intake where I need too. Today I went slightly over on fat, and am always going over on sodium. Also keep in mind I can’t eat dairy.
So for example today I ate:
-Half a pork loin( 6 oz) sandwich with only wheat bread.
Does this sound like a lot or can I eat a little more?
|Oct 29, 2010 7:23am||
Take a look at you foodlog and see what DB is telling you. Basicly you did not quit reach you Kcal goal for the day so you would be oke on that part. The fat content is to high but you could have guessed that for yourself. What is kind of funny is that you say that you had 41 carrots (did you actually counted them?) and only a couple of chips :) So nutrionwise you could make better choices. Kcal wise your in the clear
|Oct 29, 2010 4:38pm||
I guess my question is if I feel satisfied, should I force myself to eat more to reach my caloric intake? I have been reading that under eating (by almost 500 cal) is worse for you that not reaching it when it comes to losing weight.
And ya, I did count 41 carrots, and literally ate 2 chips at work to test some salsa that a coworker made. I track EVERYTHING, down to how much sugar and salt was the flavoring on something I ate.
|Oct 29, 2010 4:40pm||
Also does anyone know what the target range for Sugar, Fiber, Sat Fat, Cholesterol, Potassium and Sodium should be?
|Oct 29, 2010 5:38pm||
What are your diet goals? Your question is impossible to answer without that information.
The American diet is high in sodium. It’s very, very difficult to not go over without preparing most meals by yourself from scratch (and excluding sodium).
Without knowing more, DailyBurn’s guidance on daily calories is a good general rule to follow.
|Oct 29, 2010 5:47pm||
My goal is to lose weight, over 100lbs.
|Oct 31, 2010 7:22pm||
Here is a link to the DASH eating plan.
While it was designed for those with high BP, it really can work for anyone trying to eat a healthy diet. On page 11 of the PDF there are goals for sodium, potassium, saturated fat, etc.
|Nov 1, 2010 1:04pm||
It seems that you include some really bad food choices in your diet like KitKat or french fries. Processed foods (either junk food from restaurants or prefabricated industrial foods from supermarkets) are extremely bad for your body and are completely counter productive to your goals.
Since losing 100lbs will be a long term project you should learn about healthy foods and how too prepare meals at home. The more food you prepare by yourself the healthier your diet should become and the better your diet will work long term.
And very important: your weight loss will hit a plateau without question, if you do not include exercises – cardio and weight training – in your daily life. A diet without exercise will mean that you will not only lose fat, but muscles as well. In the end your body will be weaker and your calorie need will have gone down, with the very negative result that as soon as you stop your diet you will gain weight fast.
PS: Be very careful with so called diet foods. Often low fat foods are very high on sugar for example. Some years ago I made the mistake by eating a lot of low fat yoghourt. I became frustrated after some time, because I did not lose any weight. My mistake: I did neither learn about proper diets nor did I read the food labels, and therefore I missed the fact that the so called low fat diet yoghurt had been in fact a sugar bomb.
And almost all processed foods contain bad or even unhealthy fats – ‘good’ fats like olive oil (extra vergine), flaxseed oil or fat from fresh fish are very important for your body.
|Nov 2, 2010 2:11am||
I have to admit, Halloween got the best of me (kitkats). However, every other food on there I did actually make myself…. I don’t have much time on this site to create recipes (and the recipe creator is pretty tedious) So I look on the list for the item with the highest calorie counts and use those. I know its not as accurate, but it helps me with a range for where my calories are at. Im saving money for a gym membership as we speak, but that wont be for another month or so… Also, I walk 2.5 miles every day, I didnt know you could track that until tonight.
|Nov 4, 2010 10:25pm||
in my opinion, follow the calorie/protein/carb/fat range on this site.
Nov 4, 2010 10:37pm
way too much proccesed food. stick with the all natural “earth” foods. nothing out of a box. shop the borders of the grocery store
|Nov 5, 2010 5:15pm||
Actually Im kind of concerned… Ive lost 15 pounds since I started about a week and a half ago. I wasnt exactly eating the best during that week and a half, but I was always coming in under my calorie goal. Should I try and gain some of that weight back?
|Nov 5, 2010 10:35pm||
15 pounds in a week and a half is way too much. Eat more but of course your body needs GOOD calories and not junk food or anything like this.
|Nov 7, 2010 7:25pm||
I did the same thing with the recipes at first. Luckily, I only have a few things that I cook over and over so it didn’t take too long to input all my recipes.
I wouldn’t worry too much about your recent weight loss. That isn’t all fat. I think you should go ahead and weigh yourself more often to get a better sense of how your weight fluctuates. But, as was said before, at 300 lbs, huge losses are par. Because of your weight, you can have major weight losses and only a tiny percentage of that will be lean tissue. You likely have more lean tissue than men of average weight who are your height so don’t obsess. You are at the fastest, steepest part of the roller coaster. Enjoy.
Your weight loss will be mostly effortless in every way except for emotionally and psychologically. Those are where you need the most care, those two things are more than capable of completely sandbagging you.
If you aren’t hungry and you feel well and strong, don’t force yourself to eat more. If your body needs more food, it will let you know about it. People don’t accidentally go into starvation mode. It does not work that way. We didn’t survive as a species by being unable to tell ***viscerally*** if we were starving. If it feels like too much food, that’s probably what it is. That isn’t always true, e.g. a hard gainer in the bulking phase. For you, do not force feed yourself.
You are eating a healthy amount of food and it is satisfying you and you are losing weight. I just don’t see a problem, here.
And, for feck’s sake, have a kit-kat once in a while. It won’t kill you. I’m trying to lose that last ten pounds so a kit kat is a big deal to me. I’m looking at having to completely excise processed sugar from my diet. It’s not going to be easy. I think these people are giving you advice from a similar position. In no way should you be so cagey about a few peanut butter cups. I believe you are actually hurting your chances by being this way. Bear with me, I’ll explain.
The best chance you have of not giving up, of getting to a place where you are truly happy with the way you look and staying there, is to change your whole lifestyle. The slower you do that, the better your chances of making those changes permanent.. You don’t want to change everything all at once. You don’t want to go from eating whatever you want to shooting for the exact right potassium intake level. You’re just writing checks you won’t be able to cash.
You are not going to be able to maintain the level of enthusiasm you have right now. You want to make a few changes at a time and wait until you are comfortable with them to make any more changes. That’s how you make permanent changes.
Also, if you change everything at once, if it ends up being too difficult, you’ll give up on every change. That’s a complete trashing of your new diet. If you make small changes at a slow rate, too difficult means giving up on one small change.
You have a good 50 years ahead of you. Relax. Take your time.
Cutting out sugar, denying yourself all sweets, that should be towards the end of the list. That is very difficult. You need to be very comfortable with all sorts of different diet changes before you tackle that one. It’s a doozy.
If you want to worry about anything right now, make it exercise. You will reach a point where healthy weight loss is near impossible without exercise. So I would try to get into the habit now. Since you have the luxury of not absolutely needing it at the moment, use this time to find something you enjoy or that really motivates you. Use this time to get a bit fitter so you’ll be able to burn more calories with exercise when you’ll really need to. Use this time to get acquainted with just how good exercise can make you feel.
Nov 8, 2010 2:44am
Hello Deactivation! :)
Next -Instead of focusing strictly on caloric intake – start to maintain focus on WHAT foods you are putting in your body… how nutrient RICH are they? Start to choose nice lean proteins – complex carbs and lots of vegetables (try to lightly steam or eat raw if possible) as they are packed with enzymes and nutrients. Not only will your body reap the countless health benefits – you will see that your body gets FULLER FASTER! :) This is the goal.
Example – I like to buy spring rolls from my local Nutrition market. I sautee them in Coconut Oil and make my own Tomato Basil dressing mixed with Salsa -I eat these and they are FANTASTIC! I know I stepped outside of my “normal” dietary realm … yet I satisfy myself and enjoy something outside of the norm.
Going forward – I would also suggest reading up on CLEAN FOODS, NUTRIENTS IN FOOD etc.
|Nov 8, 2010 5:11am||
Thank you all for your wonderful advice. It’s great being a part of this community and getting help when needed.
|Nov 26, 2010 12:31pm||
Actually what you are eating is not too much. But if you wan to lose more weight, you may want to practice better portion control.
Hope this helps!