and my sodium intake was really high quick question what should my other numbers besides cals be at??? how much carbs, fat, sodium, protein, fibre etc should I be at
Hi Irishfairy ... I think for starters, it's enough to worry about just getting your calorie count down. The rest will come as you find things you like and things that make your number easier to reach.
We can help tweak of course. If you're OK with the 1400 and feel ready to explore it's possibilities ... we're here for ya!
and my sodium intake was really high quick question what should my other numbers besides cals be at??? how much carbs, fat, sodium, protein, fibre etc should I be at
RE: the other numbers...Susan's right: focus on getting the calories down (and stable) and then tweak the macronutrient percentages.
That said, you're not doing too bad: your fat percent was only 22.4%, carbs were about 66% and protein was about 12%. As a comparison, I'm aiming for <30% fat, about 20% protein and the remainder, 50%, in carbs. The fiber at 14g looks a little low -- you might try upping that (I am aiming for 27-30g right now), and making sure you're getting enough water/day.
Queen jane took the words right out of my mouth! Lol. Your fat % is great! Don't be so hard on yourself, our bodies need some fat to function and if you go too low your skin and hair will dry out!
According to the USDA (or is it the FDA?) you should be at 30% or under for fat, 10-15% protein (although a lot of people believe that higher is better for weightloss~it's a personal choice and qj's 20% is a good number to aim for, I'm usually around 15%), with at least 25 grams of fiber.
Of course, I also agree with Susan that it's probably best to just focus on the counting for awhile and then tweak numbers. You're doing great! Keep up the good work!
Hey there Zenor, no prob um not sure what else to tell you about washington except that the difference between eastern and western is huge, you go over the mountains and one side is green and wet and cold (much of the year) and the other side is desert like climate with snow in the winter. Truly I wouldn't mind trying to live where you are going. Hubby and I keep dreaming that we will buy a vacation property, build up some organic orchards for our use (small ones) they slowly build a dream house and retire there some day (we are only 30 so there is time).
Back to business....I have decided to put my cal and fiber for the day on here as well like several of you do! I think I will also put my 7 day average (CK computes it for me!) since that is what I am most worried about. I don't want to get to a point where I am always worried about the numbers being to a certain point every day, I tend to obsess, I don't where a watch for a reason! So far I was shocked that my average was tending towards 2000 and I was still losing so I am not worried if its a bit high for a while I have a lot to lose and don't want to have to bring it way way down too fast.
Calories for yesterday:
1453 cal
26 fiber
60 fat (not too worried about that, I am usually around 30% and I watch cal and fiber mostly)
49 protein (still working on getting that higher without salty stuff)
7 day average 1613 calories
I actually ate less than normal because my average was up there and I was really motivated last night, so I was willing to be hungry. Most nights I am not that motivated and being hungry makes me crazy so I took advantage of the motivation.
Oh and the falafel turned out great, I can't have wheat so I used cornmeal, next time I am gonna get wf bread and make it into bread crumbs will turn out better I am sure. I used a spray and cooked them on a cookie sheet on convection roast in the oven. I then pan fried two like the instructions said to in some oil to compare and my hubby said there was no difference.
RocknRoll ... probably by the time you get back to your computer, I'll be at work. But that's the nice thing about message boards, yes?
Ok ... you do eat a lovely variety of foods! I'm not really familiar with alot of veggies based protein products so I'm not sure how the protein content is. I rely on chicken, egg whites, tuna, ff cottage cheese, meat and whey protein mostly.
If I was going to chose something on which you can improve .. it's be the processed and artificial stuff ... cool whip, fudgesicle, jello. The smoked salmon, chili and deli ham sound wonderful but if you were into minute tweaking you could try fresh instead.
But I gotta tell ya ... that's yummy looking food plan.
Refresh my old memory ... what activities do you do?
I burn 800-900 calories per day, 7 days a week... I know I should take a break but I enjoy exercise!
I do the elliptical, stair stepper, a power walk routine, cool down walks, swimming laps, and running. I always try to mix it up.
I agree with the artificial stuff so here is my plan:
Forget counting carbs:
No Fudgesicles, cool whip, or sf candies
No beans because I tend to over do them and they are high in sodium
Limit my amount of soy
Don't eat a pound of veggies everytime I have a meal
FORGET FAT FREE! Switch fat free dressings to light olive oil based dressings and fat free cheese to small servings of 2%
FRESH, FRESH, FRESH!
how does that sound?
Haha I have to take a quick shower but I'll be back in after my dentist appointment!
I wouldn't limit the vegetables! eat'em up! filling and full of nutrients. Soy's OK unless, in order to make it into a patty they've added a bunch o'junk.
Yup, fresh is good.
I think you know what you're doing!
Lifting weights... I used to lift weight 3 days a week and then I threw my back out and I was not able to move for three days. So, I am uncomfortable with lifting weights because of a fear of injuring myself. BUT, I think its about time I add weights again (last time I lifted was 5 weeks ago)
Also, my brother is trying to put on 10 pounds of muscle so I can tag a long with him when he goes. He normally goes at night so It will fit in nicely.
Or just get some dumbells and do little things at home. biceps, triceps, calf things. It all helps and doesn't need to threaten your back. Cuz that is scarey.
Ok sounds easy enough! My YMCA sold free weights for 50 cents per pound so I have a set of 8 pound dumb bells that have been getting dusty. I'll go on spark people and get some easy work outs.
Weight training need not be free weights -- you can also use resistance bands or water exercises. They're both a little less hard on your joints and back.
Location: Seattle, but an Original CA girl! I miss the sunny days!
Posts: 649
S/C/G: 204/see ticker/140-135?
Height: 5'3
Hey Ladies!
Calories
1647
Fiber 22 (getting a bit better)
I even had some yummy garlic breadsticks with my lean cuisine dinner. I will be avoiding the scale until the weekend though, I went on sodium overload! LOL
Ooops! Was trying to stay under cals and we went out for Thai. Oh, well, at least it was yummy and I didn't go too crazy. Fiber is nice and high. Yay!
I started training my replacement at work today. I think they hired someone good. She's very qualified and seems like she'll pick it up fast. I'm really glad. I didn't want them to be hurting for help when harvest hits.
Not too bad, gonna hang out around 1600 most days I think but for today I was forcing an evening snack on myself, I was amazed!
I had Oat groats and coffee
McD side salad and chicken breast w/ lf blue cheese dressing
Homemade Fajita for dinner
at this point it was 1100 cal !!
then fiber supp. (since it was still low)
a Zbar for a snack and 2 oz gran marnier (brand x) as a treat (not nutritionally sound I know but I miss getting a drink once in a while when watching cals close)
Everyone have a great night.
)
to you~
