My Doctor has said, its not what I eat or the portions its the fact I just lay around and do nothing. If I went out, walked my recommended 10,000 steps per day, the weight will fall off me.
Your doctor is dead wrong.
Look, nothign against doctors; I have a lot of respect for the medical profession in general. There's a ton to learn and a ton to keep abreast of things ... but most doctors are clueless when it comes to losing weight. Again, nothing against doctors, but unless they are specialists in weight loss and nutrition, then most of them are pretty much parroting the party line and don't know how to lose weight.
What you eat is THE MOST IMPORTANT THING in losing weight. Exercise alone - and especially that "walk 10,000 steps" BS - is not going to be a huge help. You can exercise until you're blue in the face and if you eat more calories than you burn, you're not going to lose weight.
Now, don't get me wrong - exercise is GOOD. You should exercise while losing weight. Exercise burns additional calories. Making sure to add in weights and strength training helps burn calories, as well as maintain lean muscle mass, which will skew your loss towards more fat and less muscle. Everyone should exercise while dieting.
But if you don't control your food, then you won't lose weight. Bottom line. Period. No way around it.
You shouldn't be skipping breakfast. There are other options besides toast and cereal. You need to make sure that when you eat, you get a balance of proteins and complex carbs/healthy fats.
Look, here's an idea of what I eat every day. My breakfasts and lunches tend to be exactly the same because it's easy for me that way. That's not to say you need to eat exactly this, but this is a good idea of HOW you should eat:
Breakfast: yogurt, blueberries, coffee (sometimes oats, blueberries, coffee)
Snack: apple and string cheese
Lunch: tuna or chicken on whole grain or wasa crackers, carrots/celery/radish/cucumber on the side (sometimes it'll be tuna or chicken or salmon on a bed of greens with the veggies chopped in and balsamic dressing), sometimes an avocado
Snack: boiled egg, low sodium v8 juice (sometimes edamame instead of the boiled egg)
Post workout: protein powder in either skim milk, orange juice, or sometimes just plain water
Dinner: grilled or baked or broiled lean protein (fish, chicken, pork, beef, whatever), some kind of veggie (lately it's been cauliflower, but it could be a spinach salad, it could be mixed veg, whatever), and sometimes a serving of brown rice or whole grain pasta (but usually I try to stay away from carbs at night). Usually my veg or my meat is cooked with olive oil or my salad has olive oil dressing on it or something like that.
Dessert: If I have the calories left, I'll treat myself to a Skinny Cow Ice Cream Sandwich for dessert (140 cals). Or sometimes if I have the calories, I'll allow myself a glass of red wine with dinner or a vodka martini before dinner. That's only if I have extra calories after I get the rest of my food in.
See .. I'm eating REAL FOOD in reasonable quantities. Everything I eat has some type of protein in it. All of my grains are whole grains, all of my meats are lean proteins, I make sure to include some low-fat dairy (calcium is important), and I round it out with healthy fats (olive oils, avocado, etc.)
Learn to eat like that within your calorie level.
