Am I doing anything wrong?

Hi, my weight loss is very slow so was just wondering if I could get your opinion on my food...

Breakfast

Usually 50g oats with two spoons peanut butter, flaxseed and a few nuts.

Lunch

Normally some wholemeal sandwiches with turkey or chicken salad a packet of low calorie crisps and a yogurt. Or sometimes I'll make a stirfry for lunch.

Dinner is usually some kind of meat with either brown rice or some boiled potatoes and some veg.

Snacks

Cereal bars

Fruit

Malt loaf portion

Popcorn

Healthy fruit and nut bar

Just to add I'm within my target range of weight loss.

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13 Replies

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  • Hi Jo, you should join the Daily Diary, log all your meals and we'll cast our eyes over it and see if we can come up with anything.

    When you say you're within your target range, do you mean you've only got a few pounds to go to target, or you're at healthy BMI, or both?

    What is your calorie allowance and how slow is your weight loss?

  • I'm about 8 pounds off my target and I'm aiming for about 1700 calories due to my job. I'm lucky to lose a pound each week.

  • It's so normal to lose the last few pounds very slowly and 1/2 to 1lb, is an excellent loss!

    To me, you're eating a lot of carbs and I'd be inclined to eat a lot more veg, increase natural fat for satiety and lose the sugary stuff eg, cereal bars, fruit and nut bars, crisps, malt loaf, popcorn.

    If you increase the quantity and quality of your meals, you won't feel the need to snack as much.

    You could maybe try a protein based breakfast too, to see if that would help.

    I hope this helps :)

  • By how much should I increase the quantity of my meal and quality?

  • If 1700 cals is what you should be having (check the NHS BMI calculator), then increase your meals accordingly, sharing the calories proportionately. Maybe 500 for breakfast, 500 for lunch and 700 for dinner. You'll know when in the day you feel the hungriest.

    Make up the calories with lots of veg, mainly leafy green, be careful with root veg, especially potatoes. Eat low GI carbs, so bulgur wheat, quinoa and sweet potatoes in small amounts, making up the rest with natural fats, olive oil, coconut oil, butter, lard, dripping, cream and with higher fat foods, such as salmon, mackerel, fattier cuts of meat, avocado, olives, nuts, etc.

  • The bmi calculator says 1500-1930 calories so trying to hit it in the middle thanks so much for the ideas I wonder if that's why I get hungry quickly?

  • More than likely! Carbs/sugar increase your body's need for more, hence the hunger. Fat is satiating.

    Hopefully you'll feel fuller and lose weight quicker :)

  • Say like porridge and I'm hungry two hours later

  • Yes, have bacon, eggs, mushrooms, tomatoes and spinach instead and make sure everything is fried :)

  • Might be having too many carbs PheonixJo, I have cut down carbs recently and seems to be making a difference. Might also find hidden sugars in the snack bars/malt loaf.

    Wishing you well

  • Hi PheonixJo i don't understand enough about the carbs and bits and how they work... But I can advise you that the advice you get on here is Good advice and those who respond are genuinely interested in helping you to succeed.

    Enjoy your lovely breakfast and foods suggested and if you take the advice by both before me.. You will see better results I am sure.

    Take a lookie at the daily diaries and the badges next to the names to get an idea of their progress.. maybe copy the ideas/menus of those who have a similar range of calories as you?

    Cheering you on 🎉🎉🎉

  • Hi don't forget protein fills you up more so eggs would be good for breakfast. Most cans of fish are good too especially the oily ones.

  • I'm inclined to say your food plan looks good! It contains similar foods to what I eat, and if you're finding the weight is still coming off this close to goal then however slow that is it's a great result. As far as I can see you're including protein in every meal and the fruit and veg is all there. If you want to up your protein, then maybe try myfitnesspal - I recently discovered the 'macros' bit on there - have found it useful for making sure my protein intake is high enough. Other than that have you considered introducing a few strength exercises to help shift those last few lbs? I find strength really effective :)

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