Weight Loss Support - Analyze Me




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aimeebell
02-23-2011, 10:58 AM
I am using the LoseIt application to track my calories. I have it set to lose 1.5 pounds a week. It is on mostly sedentary mode and gives me an allowance of 1265 calories a day. Ideally, I would like to lose 2 pounds a week, but that puts me in the 1000ish calorie range and I don't want to go that low, so I aim to eat slightly under the 1265 calories. I sit at a desk 8 hours a day, but I have three kids, housework, and three flights of stairs in my house, so I am not completely at a stand still. I follow the C25K program, 30 minutes every other day. For the past month, I have lost about a 1/2 pound a week. I am not whining about this. I am fairly happy with my progress, but I do feel with the amount of work I am putting into it, I should be getting closer to my 1.5 pounds a week. My calories are accurate. Every bite is accounted for. So, I am just looking for some suggestions on how to get me closer to my goal of a 1.5 weight loss average a week. If you have the time, I would appreciate any suggestions for improvements. P.S. I feel chocolate is the secret to success....I may be willing to eat a little less of it, but not completely cut it out.

SUNDAY TOTAL: 1065
BREAKFAST: 13 Almonds, string cheese stick.
LUNCH: English muffin pizza (100 calorie WW muffin, 2 T sauce, ¼ cup mozzarella), salad (lettuce, cucumber, RF honey mustard dressing).
DINNER: Chicken hash (1 tsp olive oil, 3 oz chicken breast, 1 T shredded cheddar, 1 cup shredded hashbrowns, onion), garden salad (lettuce, tomatoes, cucumber, FF French dressing).
SNACKS: KIND coconut almond bar.

MONDAY TOTAL: 1039
BREAKFAST: ½ cup FF Fage, 13 almonds, 5 strawberries, 1 tsp brown sugar.
LUNCH: Chicken hash, ½ large apple, Laughing cow light cheese wedge.
DINNER: BLC (English muffin, ½ slice American cheese, 2 slices bacon, lettuce), banana.
SNACKs: Orange, string cheese stick.

TUESDAY TOTAL: 1196
BREAKFAST: ½ cup FF Fage, 13 almonds, 5 strawberries, 1 tsp brown sugar.
LUNCH: 2 chicken fajitas (2 La Tortilla, 3 oz chicken breast, 1 tsp olive oil, ½ cup peppers and onions) 1 serving Popchips.
DINNER: Monterey chicken (4 oz chicken breast, ½ slice bacon, 1 T cheddar, mushrooms), asparagus, garden salad.
SNACKS: 1 piece Valentine chocolate, cheese stick, 1 cup grapes, 13 almonds.

WEDNESDAY TOTAL: 1278
BREAKFAST: Almonds, Fage, orange, brown sugar.
LUNCH: 2 chicken fajitas, banana, asparagus.
DINNER: 2 oz ham, garden salad, Lean Cuisine mushroom pizza.
SNACKS: Fiber One bar, 1 box conversation hearts.

THURSDAY TOTAL: 1228
BREAKFAST: Fiber one bar.
LUNCH: English muffin pizza, garden salad.
DINNER: 5 oz chicken breast, broccoli.
SNACKS: Mozzarella cheese stick, 1 serving Popchips, apple, laughing cow light cheese wedge, one piece valentine chocolate, dark chocolate bar (HALF my days calories in snacks throughout the day, munchy day).

FRIDAY TOTAL: 1261
BREAKFAST: Apple, LC cheese wedge, Fiber One bar.
LUNCH: Healthy Choice Orange Chicken.
DINNER: 5 oz chicken, 8 oz potato, LC cheese wedge, garden salad.
SNACKS: Dark chocolate candy bar.

SATURDAY TOTAL: 829 (Slept late, saved calories for dinner out, then didn’t use many)
BREAKFAST: Banana.
LUNCH: English muffin pizza, garden salad.
DINNER: Chili’s Carne Asada sirloin steak with broccoli and carrots.
SNACK: 1/2 dark chocolate bar.

SUNDAY TOTAL: 1163
BRUNCH: 2 homemade waffles, 1 tsp butter, 1 piece bacon, ¼ cup hashbrowns, 1 piece sausage.
DINNER: 4 oz salmon, 11 shrimp, 2/3 cup egg noodles, 1 LC cheese wedge, 1 T milk, broccoli, and a plum.
SNACK: Dark chocolate bar, Skinny Cow ice cream sandwich.


Niecy
02-23-2011, 11:19 AM
Oh my gosh, I would not survive on 1200 or less a day! (I've tried it btw, and not only did I see a stall, I was always moody b/c I wasn't eating enough and snapping at innocent people for no reason) I am 5'5" and my start weight this time around was 153, so right around where you are.

Although 1/2 pound is still GREAT (any loss at all is with your stats b/c you are really getting close to goal) my first instinct is to raise calories by at least 200-300 more a day and toss in one of these lower calorie days maybe once or twice (at most) a week.

PS, I still eat my dark chocolate, just half a bar at a time for snack :) You don't have to stop enjoying the things you love to lose weight, I have NEVER paid attention to carbs/proteins or any other ratio, just count calories, eat the things I love in moderation and incorporate more whole foods in my diet. Granted I don't eat what I love on a daily basis, but a few times out of the week I will have something to keep me satisfied and not feel deprived.

katy trail
02-23-2011, 11:36 AM
could you do some exercises at work? can other people see you when you're working?

sitting on a exercise ball instead of a chair (works your abs, possibly other parts)

typing on the computer in a squat position or doing pulsing squats for a few min. at a time

jumping rope/jacks a few mins on your breaks

there's also office workouts you could do.

could you walk around outside or on stairs on your lunch break?

any of these could speed up your metabolism a little instead of just sitting at work.


beerab
02-23-2011, 11:52 AM
Your life doesn't sound sedentary to me. Specially if you are doing a C25k. Change "sedentary" to light exercise and I'm sure you'll see that you should be eating more.

That being said I would NOT go below 1200 calories. Your body needs calories to burn fat, and if you aren't getting in enough nutrients it doesn't have the means to burn fat efficiently.

That being said you are also closer to goal so it is harder to lose but I think eating less than 1200 calories a day is not doing you a service. You also don't want your body to get used to such a low amount of calories.

luckymommy
02-23-2011, 12:00 PM
If you can do some heavy weights on the weekends, at least, I think that would be great. I'm not familiar with the C25K program but I know that having more muscle means burning more calories at rest. You're doing great though.

luciddepths
02-23-2011, 12:05 PM
I don't think you are eating enough. In fact I'd bet money on it.

Eat more often, some of the things you are eating for breakfast are not enough to really get you and your metabolism going.

katy trail
02-23-2011, 12:09 PM
oh i missed that. yes add weight training! muscle really makes a difference.

maybe she has a light breakfast, because she's not very hungry in the morning? could you have a snack before lunch? are you happy with your meals?

aimeebell
02-23-2011, 12:38 PM
oh i missed that. yes add weight training! muscle really makes a difference.

maybe she has a light breakfast, because she's not very hungry in the morning? could you have a snack before lunch? are you happy with your meals?

I don't own any weights or belong to a gym. In fact, I have never lifted a weight in my life. I wouldn't know where to begin. Please point me in the right direction, from home, inexpensive beginning weight program/set.

My "usual" breakfast is the yogurt, nuts, and fruit combo, unless I run out of it. I has about 250 calories, and the protein from the nuts and yogurt keep me satisfied. Actually, I eat the yogurt and fruit, then the nuts an hour or so later. I eat frequently, every 2 to 3 hours, and am never *hungry*. I feel quite satisfied when I eat 1200, but admittedly less so on the days where I eat less.

aimeebell
02-23-2011, 12:46 PM
Your life doesn't sound sedentary to me. Specially if you are doing a C25k. Change "sedentary" to light exercise and I'm sure you'll see that you should be eating more.

That being said I would NOT go below 1200 calories.

Thanks for the suggestions. I looked closer at the activity setting for the program I use and it is sedentary to light. I guess I would be more in the light to moderate range, but there is not a way to change it, just to add calories. I will have to look at another program and see what they suggest for calories for someone with a moderate activity level.

Nearly everyone says I am eating too low, so I will have to take that into consideration and perhaps up the calories after this week to 1300 to 1400, adding 100 to my breakfast and lunch. I am eating on average 5 times a day, so I just never feel dissatisfied.

Linsy
02-23-2011, 12:53 PM
I also think you should up it to 1400. You seem to be eating a lot of good filling foods so you're doing great, but wouldn't it be nice to eat a little bit extra and still lose weight? :)

I don't calorie count (I track carbs instead) but I've read that it's better to start out as high as possible so you have room to lower if you need to later.

aimeebell
02-23-2011, 12:53 PM
Oh my gosh, I would not survive on 1200 or less a day! (I've tried it btw, and not only did I see a stall, I was always moody b/c I wasn't eating enough and snapping at innocent people for no reason) I am 5'5" and my start weight this time around was 153, so right around where you are.

Although 1/2 pound is still GREAT (any loss at all is with your stats b/c you are really getting close to goal) my first instinct is to raise calories by at least 200-300 more a day and toss in one of these lower calorie days maybe once or twice (at most) a week.

How many calories do you eat? I think my problem is I like to make sure I have enough for dinner, and then end up with just too many left at the end of the day, which I usually fix with chocolate if you noticed LOL I do not feel deprived-at all- but if the slow weight loss continues, I am more than willing to experiment with adding a little more food.

aimeebell
02-23-2011, 12:57 PM
could you do some exercises at work? can other people see you when you're working?

I work from home. I keep telling myself I should take 10 minute exercise breaks, but my pay is based on production, so I hate to stop LOL I do stop here and there to throw a load of laundry in (three flights of stairs up, three down), grab the mail, etc., throw dinner in the oven, but not nearly enough. Thanks for the suggestions.

aimeebell
02-23-2011, 01:01 PM
I also think you should up it to 1400. You seem to be eating a lot of good filling foods so you're doing great, but wouldn't it be nice to eat a little bit extra and still lose weight? :)

If I am going to lose a half pound at 1100-1200 a day, I might as well lose a half pound at 1400 if I can. I am going to finish this week out on 1200 calories a day without slipping in the 1000-1100 range, and see what happens on Monday, then tweak it up and see what happens over the next several weeks.

Linsy
02-23-2011, 01:02 PM
Who knows, maybe upping your calories will make your weight loss go faster. The body is a strange thing.

luckymommy
02-23-2011, 01:52 PM
How about something like this for weights?

http://www.amazon.com/Kathy-Smith-Timesaver-Weights-Weight/dp/1573303593/ref=sr_1_1?ie=UTF8&qid=1298483370&sr=8-1

I personally do heavy weights at the gym, but since you're not going to the gym, this could really help. You could also do squats. Start with say 10 or 15 and do 3 sets of that. Then, you can do some push ups and see how many you can do....do 3 sets and then try to do more over time. I highly recommend the plank position...you can probably see a youtube clip on it if you do a search. I try to do 30 seconds of the plank, 3 sets of course. My goal is to be able to eventually do it for 2 minutes. It's really hard for me though. I also have a weighted hoola hoop that I sometimes do while watching t.v.. I'm not really sure if it does much or not, but at least I"m doing something extra as well.

kateleestar
02-23-2011, 02:21 PM
I don't think you are eating enough. In fact I'd bet money on it.

Agreed. I also work 8 hours a day at a desk, and it sucks. BUT, I try to be always moving. Tapping my foot, something. I think it helps, and I notice via my gowear fit that the days I do it more, I burn about 180 more cals.

GL! :D

cestlavie22
02-23-2011, 05:27 PM
are you sleeping okay? Not enough sleep can also be a culprit with slow weight loss...

duckyyellowfeet
02-23-2011, 06:03 PM
Are you drinking enough water? My weight loss is always more stilted when I'm not drinking at least 65ozs. a day.

If you're "saving up" calories for dinner and then not eating them, have you tried planning your days backwards. Figure out what you want for dinner first and then subtract that from the "daily total" you're giving yourself. Then, your dinner calories are "safe" and you can focus more on breakfast and lunch.

And I agree, I think you're a little low on calories.

Niecy
02-23-2011, 06:20 PM
Aimee, at the moment I use freedieting.com to get a rough idea of how many calories I need. I am currently doing 1574 overall, but like you I zig-zag.

I know exactly what you mean about trying to save for dinner, I too am a light eater for the 1st half of the day, I spend A LOT on dinner alone.

Here is how I'm cycling right now:
Monday: 1575
Tuesday: 1421
Wednesday: 1260
Thursday: 1579
Friday: 1889
Saturday 1575
Sunday: 1732

Today of course is the 1260 day and while I am not ravenous, I am pretty sure I couldn't do too many of these days in one week. I just started this calorie schedule last week; I had to alter it to account for a lower weight, but I've already noticed a slight drop in ounces Monday, Tuesday and this morning (all combined this morning total another lb so far), so I feel it is working out pretty well.

You will have to adjust yours to account for a lighter routine, mine is set for exercise @ 5 times a week. I hate exercise, but I like eating big dinners so I have to make up for it somewhere. I'm willing to give the treadmill a go rather than starve and be intolerable to those around me, LOL.

JohnP
02-23-2011, 06:20 PM
Losing 1/2 a pound a week is reasonably good progress. You're really not that heavy. Patience is the toughest part.

Looking at your plan I would guess your calories are off and you are ingesting more calories than you think. I say this because you're measuring your food. To be accurate you must weigh your food.

Pretty good Leigh Peele video (http://www.youtube.com/watch?v=JVjWPclrWVY&feature=player_embedded)

Niecy
02-23-2011, 06:30 PM
John, thanks for posting that! Glad to know I am doing it right too, by going slightly below the rim (I don't trust the cheap sets I have, some look very different in size even though they say the same measurement so I began doing it this way from the start)

stacygee
02-23-2011, 06:51 PM
Does the calorie tracker you use track carb/fat/protein? If so, I would be curious how many carbs you are getting per day. If it is over 100g of carbs I would try to reduce that.

Tomato
02-23-2011, 08:08 PM
How can you last on 13 almonds and a cheese stick till lunch??? (not to mention that your lunch is not a lunch, it's a mere snack).

aimeebell
02-23-2011, 08:24 PM
Losing 1/2 a pound a week is reasonably good progress. You're really not that heavy. Patience is the toughest part.

Looking at your plan I would guess your calories are off and you are ingesting more calories than you think. I say this because you're measuring your food. To be accurate you must weigh your food.

Pretty good Leigh Peele video (http://www.youtube.com/watch?v=JVjWPclrWVY&feature=player_embedded)

I know that it is "reasonably good", I really do, and so I hate to complain. On the other hand, I have stuck to the plan to the letter, and so I want butt kicking-ly good results LOL I really don't think I am eating more than what I account for. For instance, the yogurt says about 4 servings, and it ends up lasting 4 days with a little left to spare....couscous box says about three servings, and using a one-cup measure I get just over three meals out of it, so while it may not be exact, it is pretty close. I'd say +/- 50 calories a day either way.
I did forget to mention that coffee is a "free" food for me, and I drink two to three cups with dry creamer, probably another 60ish calories. I don't count it, but my body does.

aimeebell
02-23-2011, 08:27 PM
How can you last on 13 almonds and a cheese stick till lunch??? (not to mention that your lunch is not a lunch, it's a mere snack).

Well, I don't eat breakfast till about 9:30 and lunch is at noon, followed by a snack, followed by dinner, followed by a snack. I don't eat a really big meals, but I do eat often.

aimeebell
02-23-2011, 08:30 PM
Does the calorie tracker you use track carb/fat/protein? If so, I would be curious how many carbs you are getting per day. If it is over 100g of carbs I would try to reduce that.

Interesting....carbs came in at 119 grams daily average, 49% of my calories. I will look into that, thanks!

aimeebell
02-23-2011, 08:33 PM
Are you drinking enough water? My weight loss is always more stilted when I'm not drinking at least 65ozs. a day.

If you're "saving up" calories for dinner and then not eating them, have you tried planning your days backwards. Figure out what you want for dinner first and then subtract that from the "daily total" you're giving yourself. Then, your dinner calories are "safe" and you can focus more on breakfast and lunch.

And I agree, I think you're a little low on calories.

I don't keep track of my water, but besides my two or three cups of coffee, it is all I drink and probably drink in the 8 to 12 glass range.
Also, I am sleeping better than I have in a long time, 7 to 8 uninterrupted hours a night.

Thanks for the advice!

aimeebell
02-23-2011, 08:44 PM
Aimee, at the moment I use freedieting.com to get a rough idea of how many calories I need. I am currently doing 1574 overall, but like you I zig-zag.

That was very helpful. I looked at the site and it suggested the following for my age, height, and weight:

Maintenance: 1864 Calories/day
Fat Loss: 1491 Calories/day
Extreme Fat Loss: 1208 Calories/day

7 day calorie cycle (zig-zag)
Ex Fat Loss Fat Loss Maintain
Monday 1208 1492 1864
Tuesday 1208 1208 1492
Wednesday 1450 1790 2237
Thursday 1208 1492 1864
Friday 1208 1342 1678
Saturday 1329 1641 2051
Sunday 1208 1492 1864

This is the plan I will follow next week! Just what I was looking for. Thank you everyone for your thoughtful advice.

stacygee
02-23-2011, 08:54 PM
aimee- If you look into the carbs remeber that you can subtract the amount of fiber from the amount of carbs and that is your net carbs. I have a trainer helping me out and he has me trying to keep my NET carbs under 100g. Also, he says on days that I know I am going to take in more carbs then usual I should reduce the amount of at I take in.

JohnP
02-23-2011, 11:02 PM
aimee- If you look into the carbs remeber that you can subtract the amount of fiber from the amount of carbs and that is your net carbs. I have a trainer helping me out and he has me trying to keep my NET carbs under 100g. Also, he says on days that I know I am going to take in more carbs then usual I should reduce the amount of at I take in.

With all due respect to your trainer what matters is calories, not carbs.

katy trail
02-23-2011, 11:22 PM
i think you could just start doing body weight moves. about dot com has a bunch of routines and pictures of moves to do. there's lots of things around the house we can use as 'weights' in transition to getting stronger. like doing squats with books in a packpack, water in milk jugs/detergent containers. using the stairs is a really great one.

i think just doing 1 min. of jumping jacks/rope/or running the stairs could help you feel energized. you'll feel MORE productive. or just sit on an exercise ball contracting your abs while you type :)

http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm

http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm

http://www.gearfire.net/10-reasons-to-use-an-exercise-ball-as-your-chair/

katy trail
02-23-2011, 11:30 PM
i can't remember how to get to it, but somewhere on about dot com, they have a chart of a bunch of lower body exercises. they have one for upper body too. it has columns of beginner, med, and advanced. then you can always adjust the exercises to make them modified easier or harder. most of them don't use weights, some use a stability ball.

stacygee
02-24-2011, 09:55 AM
With all due respect to your trainer what matters is calories, not carbs.


We do count my calories--
I keep my calories around 1500 in addition to less then 100g net carbs. I have lost 73 pounds. Yes- my trainer does deserve respect.

luciddepths
02-24-2011, 10:01 AM
I calorie count and lower my carbs ( not veggies or anything) and that's part of why I have lost my weight as well :)

stacygee
02-24-2011, 10:09 AM
I calorie count and lower my carbs ( not veggies or anything) and that's part of why I have lost my weight as well :)

and look at what you have done! WOW! Thanks for contributing.

luciddepths
02-24-2011, 10:20 AM
I balloon up when I eat lots of breads pastas stuff like that!

Onething a person could do, I always suggest it - upping your protein.

Niecy
02-24-2011, 11:01 AM
You guys are doing AWESOME!

I just don't have the willpower to count carbs, I am guessing I eat a fairly high carb diet and I guess I am doing well considering but I do wonder how my weight loss would go if I paid attention to that.

Maybe this is something I will focus on in the future but right now, I just envy all of you for being able to do so.