Weight-Loss Question for meals

[Elitemuppet]

Alright, I have been on this diet for now 12 weeks and I have lost 31 lbs. My scale is a little wonky but I think I might have hit a plateau(weeks 12 and 13 I didn't see a change). I'm eating pretty much the same stuff as I did when I started, although I now eat a different breakfast and lunch compared to before(only as of two days ago).

My question is am I supposed to eat 5 meals that consist around the same caloric intake? I eat 5 meals of about 360ish calories. Many people say you should eat 3 meals with small snacks in between.. is this more efficient? Since your eating less calories in between meals?

I'm 5'10"
I weigh 149 lbs

My meals usually consist of

Breakfast: Cereal+non-fat milk / Oatmeal with maybe a banana / Egg whites and a whole wheat toast.

Lunch: Tortilla wrap(chicken, lettuce, salsa)/ Turkey sandwich( Turkey, non-fat mayo, a bit of cheese, two slices of whole wheat bread, lettuce and tomato)/ Salad(chicken or shrimp, lettuce, cucumber, mozzarella cheese, and maybe some tomato)

3rd Meal: maybe a repeat of lunch or an omelet(egg whites, spinach, mushrooms and mozzarella cheese)

4th Meal(after workout): Protein shake(vanilla whey protein powder, banana, 3 large strawberries, ice and some water).

Supper: My choice of lean meats and two different vegetables. Its either; chicken, pork chops, steak, or salmon. For veggies its 2 different ones; broccoli, green beans, corn, carrots, potatoes, sweet potatoes, or red potatoes.

 

[drlivingston]

Hi, if you've hit a plateau, you might want to do a cleanse. These are notorious for breaking you through a weight loss plateau. Another option is to change up your caloric intake BUT keep your smallest caloric intake at the end of the day.
I would also cut back the starchy carbs and go with a salad ( olive oil/lemon for salad dressing) or raw/lightly steamed veggies.

 

[RJAZ520]

My question is am I supposed to eat 5 meals that consist around the same caloric intake? I eat 5 meals of about 360ish calories.

You said "360ish" calories... If you hit a plateau A very likely culprit would be a miscalculation of caloric intake. The most efficient way would be to strictly monitor your intake, by weighing everything to get a handle on what you're really taking in.

A less tactical way would be to reduce portions a little, and increase expenditure, and see what happens.

But that's kind of like blind firing... Weighing everything and tracking is like using a high powered scope

I wouldn't recommend a "cleanse" "weight" lost is likely to be muscle depriving your body of protein, not an ideal thing IMO

 

[SusieB]

What you need to do to get out of the weight loss plateau is change your diet and exercise regimen.

Eat more: Strange as it may seem to believe but you need to increase your food intake. When you count calories and limit the intake of calories to an abnormally low level there is no incentive for your body to increase your metabolic rate since it has to burn only a few calories. You are not able to burn fat when your metabolic rate is low.

In order to burn fat and lose weight successfully, you need to eat enough so that your body is forced to keep your metabolic rate at a high level. Your body needs fuel to burn fat, and it can only get that fuel from foods!

Try to eat a wide variety of foods - if you stick to the same things all the time you'll get bored.

Add more spices to your meals - they are supposed to be great for boosting the metabolism.