Begin forwarded message:
From: no-reply@mynetdiary.net
Date: November 2, 2015 at 4:03:03 AM PST
To: fitness@petewise.com
Subject: Ohso MyNetDiary Summary from 10/26/15 to 11/01/15
Reply-To: no-reply@mynetdiary.net
Ohso MyNetDiary Summary from 10/26/15 to 11/01/15
Analysis
During the prior 7 days ending on (and including) 11/01/2015, you have tracked foods 5 days. On these days, you skipped or did not enter some meals on Monday, Thursday, and Friday, which may affect analysis accuracy.
On average for 5 days tracked, you consumed daily about 1,144 calories and burned 1,147 calories with exercise.
Compared to your personalized weight maintenance calories (DRI), these averages result in:
2,235
less calories
than personalized
DRI 3,379+1,147
average burn
with activities=3,382
average total daily
calorie lossYour Average Bottom Line
Your target of losing remaining about 20.4lb in 104 days requires losing 688 calories from personalized DRI of 3,379 calories daily. You are on target.Please note that your average 1,144 daily food calories is less than your basal metabolic rate (BMR) of 1,880 calories. If calories intake is too low, then it is difficult to meet your nutrient and vitamin needs. It could also result in excessive loss of lean body mass (e.g. muscle) during weight loss.
Your Totals
Overall, during 5 days you tracked food in this period, you have lost 16,908 calories (net calories deficit), which means you should have lost about 4.8lb. Your total calories intake was 5,723 and your total calories expended was 22,631 (of which, 5,736 calories were burned from exercise).
According to your weigh-ins, you've gained about 1.7lb during this time. You've lost about 6.5lb less than expected. Here are some possible explanations and recommendations:
- Since you skipped tracking for 2 days, you might have missed your targets on those days, affecting your total weight loss during this analysis period.
- Make sure you accurately estimate food portion sizes. See MyNetDiary's article Measuring and Estimating Portion Size for more information.
- Make sure you weigh in at the same time.
- Your activity level is set to Active, which could be too high for you. Sedentary is appropriate for those who also log exercise. Set activity level appropriate for you in Settings.
- Be patient. On paper the weight should come off evenly over time, but in reality, you might find one week you lose more than expected and another week you lose less than expected. Over time, if you are creating a calories deficit, your weight should be decreasing.
- See MyNetDiary's article The Dreaded Weight Plateau for more information and tips.
Nutrition Highlights
Average daily 31 grams of protein is below your minimum Recommended Daily Allowance (RDA) 71 grams. Please see MyNetDiary's article Protein Foods for more information.
Congratulations: on average, daily 9 g of saturated fat is less than 7% of calories, reducing risk of heart disease.
Measurements
Date Weight, lbs Height, in BMR, kcal BMI Pulse, Body fat, % Sleep, Daily Steps, 10/26/15 195.1 1880 25.1 51 21.6 8.4 5613 10/27/15 194.3 74 1876 25 21.5 7.8 7066 10/28/15 194.4 1876 25 54 21 7.3 5388 10/29/15 194.1 1875 24.9 54 22.4 7.4 5248 10/30/15 195.4 1881 25.1 22.1 7.9 5715 10/31/15 5.3 920 11/01/15 66 Nutrition
Calories Food Score Fat, g Carbs, g Protein, g Trans Fat, g Saturated Fat, g Poly Unsat Fat, g Mono Unsat Fat, g Cholesterol, mg Sodium, mg Net Carbs, g Fiber, g Sugars, g Sugar Alcohols, g Diabetes Carbs, g Averages over the period 1145 1.6 23 138 31 0 9 2 3 26 887 119 20 62 133 Calories percentage 24% 62% 14% 0% 9% 2% 3% 0% 28% Monday, Oct 26
369 3.1 7 61 18 1 2 4 225 53 8 37 58 Breakfast 369 3.1 7 61 18 1 2 4 225 53 8 37 58 Clementine cutie (contributed)
1 fruit 84g 39 4.8 0 9 1 7 2 8 9 Belvita soft baked cinnamon biscuits by nabisco
1 biscuit 50g 190 1.5 7 32 3 1 2 4 160 27 5 9 30 Greek blueberry non fat yogurt 170g container by chobani
1 serving 170g 140 3.1 20 14 65 19 1 20 20 Tuesday, Oct 27
2516 3.4 36 255 68 11 4 6 62 2395 207 53 91 237 Breakfast 645 3.2 11 133 14 2 2 4 5 322 115 18 75 128 2 clementines 2clmn 80 6.5 0 18 2 14 4 16 18 Pears raw
pear, medium (approx 2-1/2 per lb) 166g 95 2.7 0 25 1 0 0 0 2 20 5 16 23 1 biscuit 50g 190 1.5 7 32 3 1 2 4 160 27 5 9 30 Strawberry Yogurt Parfait - BI Mini-mart
serving 206g 280 1.9 4 58 8 2 5 160 54 4 34 58 Lunch 871 4.1 25 122 42 9 2 2 57 1473 91 31 16 108 3 bean salad by mark & spencer
6 oz 170g 169 9.7 4 33 10 1 493 14 19 4 23 Quinoa chicken salad (contributed) 1 serving 367g 549 3.9 11 77 30 3 2 2 57 980 68 9 5 72 Pound plus 72 cacao dark chocolate by trader joe's
2 squares 25g 153 -1.3 10 13 2 6 9 3 7 13 Dinner 1000 2.9 12 600 4 Monte cristo (contributed)
2 half sandwich 2hlfs 1000 2.9 12 600 4 Wednesday, Oct 28
2185 0.7 56 263 51 0 27 1 0 35 1429 234 29 121 263 Breakfast 894 -1.1 37 123 23 0 20 35 464 120 3 74 123 8 oz 227g 170 1.3 7 14 12 4 35 125 14 7 14 Antioxidant fusion by made in nature
1.6 oz 45g 151 1.1 2 33 3 15 30 3 26 33 Honey bay area blend by bay area bee company
.7 oz 20g 57 -0.1 16 16 15 16 Krispy kreme powdered strawberry jelly filled doughnut (contributed)
1 serving 77g 258 -3.9 14 30 4 0 8 162 30 13 30 1 serving 77g 258 -3.9 14 30 4 0 8 162 30 13 30 Lunch 655 1.5 18 103 24 7 1 0 948 81 22 45 103 Edamame shelled soybeans by trader joe's
2 oz 57g 91 2.2 4 7 7 1 340 3 4 2 7 Organic kidney beans made with sea salt by trader joe's
1.2 oz 34g 29 1.6 5 2 37 4 2 1 5 Organic garbanzo beans with sea salt by trader joe's
1.8 oz 51g 43 1.9 0 7 2 55 5 2 0 7 Organic black beans by trader joe's
1.3 oz 37g 28 1.2 5 2 125 4 1 5 Organic super greens by organics
2.8 oz 79g 20 3 3 2 123 2 2 1 3 1.7 oz 48g 161 1.1 2 35 3 16 32 3 27 35 Carrot chips by safeway
3 oz 85g 35 2.3 8 1 65 6 2 5 8 Rolls dinner whole-wheat
1 medium (2-1/2" dia) 36g 96 1.5 2 18 3 0 1 0 188 16 3 3 18 2 squares 25g 153 -1.3 10 13 2 6 9 3 7 13 Dinner 636 1.6 0 37 4 0 0 0 17 33 4 2 37 Bbq pork rib plain (contributed)
5 rib 5rb 475 0.7 Potatoes baked flesh and skin with salt
potato medium (2-1/4" to 3-1/4" dia) 173g 161 2.5 0 37 4 0 0 0 17 33 4 2 37 Thursday, Oct 29
516 1 16 83 17 5 2 4 35 298 75 7 46 80 Breakfast 516 1 16 83 17 5 2 4 35 298 75 7 46 80 8.1 oz 230g 172 1.3 7 14 12 5 35 126 14 7 14 1.2 oz 34g 113 1 2 25 2 11 23 2 19 25 .5 oz 14g 40 0.1 11 11 11 11 1 biscuit 50g 190 1.5 7 32 3 1 2 4 160 27 5 9 30 Friday, Oct 30
140 -0 3 28 2 90 27 1 17 28 Breakfast 140 -0 3 28 2 90 27 1 17 28 Strawberry cereal bars by trader joe's
bar 37g 140 -0 3 28 2 90 27 1 17 28 No notes, vitamins, water data for 10/26/15 - 11/01/15 period.
Activities
Activity/Exercise Name Amount Calories Notes Average daily over the period 832 Monday, Oct 26 475 Jawbone UP calories
475 cal 475 475 Jawbone calories Tuesday, Oct 27 3042 1876 cal 1876 1,876 Jawbone calories Generic exercise or activity calories
1166 cal 1166 Total distance: 6.41mi, time: 1:05:28, source: Strava Wednesday, Oct 28 463 463 cal 463 463 Jawbone calories Thursday, Oct 29 454 454 cal 454 454 Jawbone calories Friday, Oct 30 1302 1302 cal 1302 1,302 Jawbone calories Saturday, Oct 31 82 82 cal 82 82 Jawbone calories Sunday, Nov 1 5 5 cal 5 5 Jawbone calories
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