Weight-Loss Help!! Here's what I eat

Weight-Loss
J

Jas-ras

New member
Breakfast: oatmeal with honey and dates or bagel with cream cheese or organic jelly or special k cereal with soy milk. Snack at school: pretzels or Quaker mini rice crisps or granola bar. Snack after school: chex mix or pretzels or granola bar with coffee. I hit the gym got about an hour and do cardio. After gym : eat dinner which usually consists of rice and something else. Night snack: apple. Everything is small portioned. I weigh about 130 am 5'5 and 17 almost 18. How can I make this more nutritious? I lose energy a lot these days and get dizzy. Help please :)
 
Just eat more. Don't eat the same thing every day. Do you really need soy milk? If you're getting dizzy you really need to eat more and see your doctor.
 
Monster said:
Just eat more. Don't eat the same thing every day. Do you really need soy milk? If you're getting dizzy you really need to eat more and see your doctor.
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Thanks for answering. Yeah soy milk helps because regular milk upsets my stomach. I know you say eat new but can you recommend any new food ideas? And maybe instead of a snack at lunch should I make ear actual lunch? Thanks one again. Any advice is deeply appreciated.
 
It looks to me like you need to add some protein into your diet!

From what I've learned from reading and speaking with dietitians... your diet should be about 50% carbs, 25% protein, 25% fat (there are different ratios that you can try - but you do need some protein and good fats in there!)

Try adding almonds (10-15/serving), whey/soy protein powder (stir in a scoop of chocolate flavour into your oatmeal - sooo good!), try having a salad with chicken for lunch or if you rather stick with your snacks, try adding some peanut/almond butter or hummus and veggies. You should add SOME kind of lean meat to your dinner - chicken , fish, lean beef.

If you are doing resistance training at the gym too - you'll probably see your body fat decrease and start to see more tone. Take a look at your calories too... you should probably be getting at least 1400 ... anything under 1200 your body goes into starvation mode and your metabolism slows down.

Hope that helps
 
I would suggest you eat some low-fat meat plus some eggs and make your diet a bit more varied through the week, do not eat the same stuff each day.
Add at least an egg per day for protein and extra energy, whole egg not just the white!
 
Sounds like you might be getting a lot of sugar and sodium and not a whole lot of protein- not good!

For breakfast, oatmeal is great! Instead of honey, I add truvia and cinnamon (and sometimes some fruit, like blueberries or banana chunks) to mine. Bagels typically have a lot of sugar as well. Try whole wheat english muffins instead! Also, take a look at how much sugar is in your cream cheese and consider switching to a low-cal cheese (like part-skim mozzarella) instead, or put a tiny bit of butter on your e.m. and have a boiled egg with it for some good proteins.

I'm pretty sure your Special K bars have a ton of sugar too. There's nothing wrong with soy milk, but you really don't need milk at all. For this snack, try something like a few slices of chicken breast and some veggies or fruit. It's all about the lean proteins!

Where's your lunch???

For snack, pretzels are fine, but skip the granola bar (too much sugar!). Dip your pretzels in almond butter (all-natural, with no added sugar) or have some raw almonds with it.

After you go to the gym, you need a LOT more protein. Brown rice is good if you pair it with some beans. Have some veggies, too!

An apple in the evening is fine. :)

So basically, cut the sugar and add lots more proteins and veggies!
 
Thanks for all the help. I'll take it all into consideration. And amygaspard I don't eat an actual lunch lol
 
Well, maybe you should :p Or at least maybe an extra snack? I guess it depends on how long you go between your two snacks. I personally like to eat every 3-4 hours.
 
Ok so I have taken eveything each one of you has said and experimented with it and I must say you all know what your talking about. I've seen an increase in my energy, I haven't been dizzy as much and I feel better. I've also added a cup of green tea to my diet because it has given my metabolism a kick and made me feel more refreshed. Thanks soo much for all the help. Any new suggestions are still welcome :)
 
Based on your original post, it looks like you were eating mainly processed foods high in sugar or refined flour. As others have said, getting some good protein (lean meats, nuts, seeds, beans, etc.) will be important, as well as ditching some of the processed stuff (special K, granola bars, pretzels, etc.) - I'm not saying never to eat them, just don't make them your primary source of calories. Try to replace the processed foods with more fruits and veggies. Also, drink lots of water!
 
Oh, as far as the soy milk thing goes, there are more and more options out there so what I normally do is switch between different types of milk each time I shop for groceries (this is often based on what's on sale, as these products are usually expensive!). I don't drink soy at all anymore (except in lattes because most places only have soy as a dairy-free option here), so I usually switch between almond, rice, coconut (not from the can :)), and sometimes hemp milk. Sometimes I'll buy lactose-free milk, but this is obviously only lactose-free, not dairy-free, so it depends if you just have a problem with lactose or with dairy itself.
 
Can I also just add that you probably also need more calcium in your diet, so try adding a soy yoghurt in with a snack as well. This also has a bit of protein in it, which is good. If you are getting dizzy you may be anaemic, so get checked out with your doctor, and possibly take a multivitamin to get the vitamin C and iron that you need (vitamin c is needed to absorb iron).
 
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