Diet help needed

[starryfish]

Okay, I have been tracking calories lately, but I have been gaining weight or staying the same.

Been eating around 1700-1800 calories a day (my BMR is 1650). BUT not all those calories have been "good" calories....there has been pizza and some eating out in there as well as sugar (sugar is my weakness).

So....I REALLY want to lose weight (I am about 15-20 lbs overweight according to BMI). So should I clean up my diet and eat clean? I can do it for the most part, but how do I handle the sugar cravings? I have done Paleo but cant maintain it due to my sugar problem lol

[Deleted]

Are you tracking your protein intake? I've had to really watch mine because it is hard for me to get enough in for my activity level.

Also, for me, I have to completely cut out the junk food. It does completely suck for the first week or two but it gets much easier.

[starryfish]

Mar 25, 2013 12:37:32 GMT -5 aswartzw said:

Are you tracking your protein intake? I've had to really watch mine because it is hard for me to get enough in for my activity level.

Also, for me, I have to completely cut out the junk food. It does completely suck for the first week or two but it gets much easier.

Yes. I usually get 100 grams a day or more

[pamela]

Are you sure that's the real amount of your intake? Are you measuring/weighing everything? Do you eat out a lot where the posted calorie content may not match the actual plated portion?

[mainewifey]

I have a wicked sweet tooth and for sugar cravings I like to first try a piece of fruit, sometimes that does the trick.

If that's just not doing it, I usually have a few mini york peppermint patties or small dark chocolate pieces in the freezer and I'll eat one of those. It takes longer to eat because it's frozen and sometimes that little tiny bit is enough to calm the craving.

[starryfish]

Mar 25, 2013 14:05:03 GMT -5 pamela said:

Are you sure that's the real amount of your intake? Are you measuring/weighing everything? Do you eat out a lot where the posted calorie content may not match the actual plated portion?

yes, i measured :-(

[shorewife]

I'm guessing your BMR might be lower than you think if you are sure you are tracking accurately. BMR is the amount of calories you would burn to just exist, say if you were bed-ridden. You may be factoring in too much daily activity into this equation, especially if you have a desk job.

[starryfish]

Bmr doesn't factor in your activity level...it's just based on gender, height, weight.

[Deleted]

Have you tried not cutting out so many calories? Maybe add back 200 calories for a week and see what happens. Also, I assume you have recalculated your BMR for your current weight, right?

I do suggest cutting out the sweets. For me, there always comes a point where I have to make carbs/sweets a treat (not a daily treat) in order to lose. Allow a weekend treat so you don't completely deprive yourself and maybe that will help you not cave during the week. Also, I make the rule that the "treat" has to be good quality. I'll either make it from scratch or treat myself to good cheesecake or amazing chocolate. If I eat something subpar, I just want more to satisfy the "that was awesome!" craving so I cave and eat more junk.

[gumi]

Mar 25, 2013 17:54:56 GMT -5 starryfish said:

Bmr doesn't factor in your activity level...it's just based on gender, height, weight.

did you get it professionally  tested?

I agree with the PP that 1650 seems high. I had mine tested a lifetime ago when I tried to be a bodybuilder (lol) and it was in the low 1300s - and that was pretty good compared to other people's numbers (1100-1200).  Lets say you have a BMR of 1400 (which is still super high) and have a desk job -- you may not burn more than 1800 cals a day.  So I would either add exercise or subtract 100 cals at a time.

IMO, you want to find the highest number that makes you lose because that is going to make a maintenance a ton a easier (plus dieting is easier if you are not starving).  So, if 1700-1800 is not working, try 1600-1700.  It will be a slow process but the change will be permanent.

[starryfish]

I am 5'10" and currently weigh 194#...so my BMR is 1650

[starryfish]

Actually my bmr is 1696...where could I get it professionally tested?

[Deleted]

Sometimes your BMR can be totally off. My calculated BMR is 1450, but my actual one with a test was 2050! I know that is not the "norm" but some people can be off. I think a registered dietitian is a good place to start, that's where I got mine tested.

I hear you on the sugar. I've tried to completely ax it. It is so hard, I want it all the time, but I'm starting to get used to things without it. I would eat a little and that lead to more and more and more. Blah.