Weight-Loss What I Eat on a Daily Basis.. Any Suggestions?

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Sarin

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My Diet.. Any Suggestions?

Hey guys, just wondering what you all think of my eating habits. I've been eating the same thing for almost 2 years now. I am currently maintaining 125-130.. However, when I "cheat" I gain a lot of weight and have trouble losing it.. Even though I eat so little calories. Currently I am at 130 from 125 because I had chinese food and desert on Valentines day. :p

Anyway, I know I eat very basic. It is what works for my lifestyle. I always work and do not have the time nor energy (let alone inspiration or talent) to make myself meals. Once in a while I'll make a nice homemade meal, but not often. Probably once a month if that.

I eat about 1200-1400 calories a day. I think that is a bit low but because of my statistics, I gain weight fast if I eat any more. Can't seem to get it right.

I am female, 19 years old 5'3" and 125-130 lbs. I do not go out of my way to exercise. However, I am slightly active in everyday life. (Don't have a desk job - on my feet over 8 hours a day.)

I try not to eat after 8:30PM unless I am hungry for some reason. I am usually not hungry after dinner but I have a little sweet tooth I need to get rid of before bed. Hense the sweet nighttime snacks.

I drink 1-2 cups of coffee a day, 1-3 cans of diet soda a day, 1 cup of tea a day, and 18-30 cups of water a day. I like to drink!

Let me know what you think and if you have any suggestions for me. Of course I mix it up a little.. Go out for dinner on occasion, etc.. But for the most part.. this is it! Sometimes it gets quite boring and I want to eat something more... But I just gain and gain from the smallest things.


Breakfast (8.30AM):

1. 5 Strawberries - 15 cals.
5 Grapes - 15 cals.
100g Yogurt - 35 cals.
55g Biscotti - 150 cals.
1-2 Cups Coffee - 0 cals.
= 215 Calories.

OR

2. 5 Strawberries - 15 cals.
100g Yogurt - 35 cals.
1/2 Cup Bran Squares Cereal - 60 cals.
1 Hard Boiled Egg White - 20 cals.
1-2 Cups Coffee - 0 cals.
= 130 Calories.

OR

3. 5 Strawberries - 15 cals.
100g Yogurt - 35 cals.
100 cal Pack Chocolate Covered Pretzels - 100 cals.
1-2 Cups Coffee - 0 cals.
= 150 Calories.



Snack (11:00AM):

1. 100g Yogurt (Frozen) - 35 cals.
= 35 Calories.

OR

2. 10 Baby Carrots - 25 cals.
= 25 Calories.



Snack (12:00N):

1. 100g Yogurt (Frozen) - 35 cals.
= 35 Calories.

OR

2. 10 Baby Carrots - 25 cals.
= 25 Calories.



Lunch (1:00PM):

1. Turkey Sandwhich
w/ lots of Veggies & Mustard - 285 cals.
Bag of Baked Chips - 120 cals.
(Sometimes have 2 TBSP fat-free sour cream w/ chips - 20 cals.)
= 405-425 Calories.

OR

2. Veggie Wrap
w/ Cucumber Dressing & Honey Mustard - 300 cals.
= 300 Calories.



Snack (4:00PM):
(If I am hungry before or after this snack, I'll have another yogurt - 35 cals.)

1. Can of Peaches in Water - 100 cals.
= 100 Calories.

OR

2. Bag of Baked Chips - 120 cals.
2 TBSP Sour Cream - 20 cals.
= 140 Calories.

OR

3. Piece of Med. Fruit (Apple, orange, peach etc.) - 100 cals.
= 100 Calories.

OR

4. 10 Baby Carrots - 25 cals.
2 TBSP Cucumber Dressing - 40 cals.
= 65 Calories.



Dinner (6:30PM):

1. Salami Sandwhich
w/ Veggies & Ketchup - 300 cals.
Apple - 100 cals.
= 400 Calories.

OR

2. Chicken Noodle Soup
w/ 4 crackers - 200 cals.
Apple - 100 cals.
= 300 Calories

OR

3. Mushroom Soup
w/ 3 crackers - 200 cals.
Apple - 100 cals.
= 400 Calories.



Snack (8:00PM):

1. 100 cal Pack Chocolate Covered Pretzels - 100 cals.
= 100 Calories.

OR

2. Low fat Ice Cream Cone - 150 cals.
= 150 Calories.

OR

3. 10 Baby Carrots - 25 cals.
Celery - 15 calories.
2 TBSP Cucumber Dressing - 40 cals.
= 80 Calories.

OR

4. Piece of Med. Fruit (Apple, orange, peach, etc.) - 100 cals.
= 100 Calories.




Thanks for reading.. I know I ramble quite a bit.
 
Last edited:
Your diet is loaded with red flags:

-First of all you should never count kcals, thats the first step to an eating disorder.
- littered with process & refined foods
- remove diary
- increase the amnt of fresh vegetables/salad
- add lean protein sources
 
Wet Wolf said:
Your diet is loaded with red flags:

-First of all you should never count kcals, thats the first step to an eating disorder.
- littered with process & refined foods
- remove diary
- increase the amnt of fresh vegetables/salad
- add lean protein sources
Click to expand...

I just had to give my two cents to this one...
You should never count calories because it's the first step to an eating disorder? That's really over-blown. This is not true. There are deeper things involved when it comes to eating disorders.

Sarin, you don't necessarily have to remove dairy from your diet if you don't want to. Ask your doctor what s/he thinks about you and dairy. And make sure to eat lean proteins, a lot of veggies and good fats (our bodies need fat to survive). Also, not that I'm saying processed foods are great but don't let people shove the word "organic" down your throat. Don't beat yourself up if for some reason you didn't eat "organic". It's not the end of the world.
 
Wet Wolf said:
Your diet is loaded with red flags:

-First of all you should never count kcals, thats the first step to an eating disorder.
- littered with process & refined foods
- remove diary
- increase the amnt of fresh vegetables/salad
- add lean protein sources
Click to expand...

What a crock of shit.


OP, you do not have to give up dairy! I don't think I could even if I wanted to! :piggy: To me, your food looks fine. Obviously eating little and often works for you, have you ever tried having 3 larger meals and seeing what that does to your metabolism? Maybe some more vegs, some grilled/lean meat would do you some good. If you're maintaining your weight and it works for you, great!
 
Emerald said:

I just had to give my two cents to this one...
You should never count calories because it's the first step to an eating disorder? That's really over-blown. This is not true. There are deeper things involved when it comes to eating disorders.

Sarin, you don't necessarily have to remove dairy from your diet if you don't want to. Ask your doctor what s/he thinks about you and dairy. And make sure to eat lean proteins, a lot of veggies and good fats (our bodies need fat to survive). Also, not that I'm saying processed foods are great but don't let people shove the word "organic" down your throat. Don't beat yourself up if for some reason you didn't eat "organic". It's not the end of the world.
Click to expand...

LOL I bet you're the person who has a panic attack if you eat 456 kcals instead of 450.

Sorry, but counting kcals has been the first step to an eating disorder for several women I know.

If you want to effectively burn fat then YES dairy it will need to be removed.
What's your compelling reason to defend dairy so much?
 
Wet Wolf, we tend not to take kindly to insults. If you are trying to make a point, and can only do so by insulting other members, I would seriously re-consider if you actually have a point.

You are free to voice an opinion, and exchange ideas, but rude and insulting behaviour won't be tolerated. Consider this a friendly warning.
 
I'd say if you can get away from the processed foods that's always a step in the right direction, but honestly... like you, some times the demands of life mean I can either eat crap, or eat more healthy crap ;)

Here are some suggestions... instead of pretzels, fruit & cheese is a good snack. Harder to get the calories dead on when not in a pack though.

I'm also a big fan of frozen tilapia loins - toss them in the microwave with some lemon pepper and fake butter spray and maybe have a salad or some fruit and I'm set!

I also love Greek yogurt with fruit. Frozen cherries are really nice in there, as are fresh blackberries. Also, there are some nice health benefits from fermented foods like yogurt, cheese, sauerkraut (pickled in lactic acid and not just vinegar), etc.

I also like oatmeal - I get the 'Weight Control' stuff that has extra fiber and protein in it. I know it's processed, but it's quick and easy and better than eating a bunch of triskets. ... which are very dangerous for me ;)

I'd also be a little cautious of processed meats as they're associated with more health risks than the much maligned saturated fats ;) But that doesn't mean I never eat them, they're just a sometimes food!

I find my weight loss/maintenance is most effective when I count calories but I keep working on finding the right meal plan that let's me not track what I'm doing ;) So far no eating disorders!
 
Thanks for all the input guys. I kind of agree with Wet Wolf when it comes to Calorie counting. It has made me obsessed and I never thought I'd have a problem but I do. Still trying to get out of it but now I am stuck between a rock and a hard place. (Wanting to up my calories but terrified of gaining weight.)

Anyway, I really don't see how I can eliminate dairy any more then I already have. Not like I try to, but the only dairy I really see that I have is in my yogurt which I only eat 100-200grams a day of. That and about a teaspoon in my nightly tea.

I realize I do not have enough veggies and protiens.. I am going to try to work on that. Any suggetions on how to get more protien in my diet that doesn't consist of deli meat? That's the only protien I get really.. I am not interested in shakes.

I have never been able to just eat 3 meals a day. Eating every couple hours works very well for me, the only downside is I constantly think of food and it can get annoying sometimes.

Jeanette, what a good idea about the Tilapia. I LOVE that fish but never have time to cook it. I never thought about the microwave. I have to try that.


That being said, taken into account all the feedback.. This is what I am eating today.

Breakfast (8:30AM):

Strawberries - 40 cals
Blueberries - 25 cals
100g Yogurt - 35 cals

Total: 100 Calories


Snack: (11:00AM)

100 Calorie pckg Chocolate Covered Pretzels - 100 cals
(What can I say.. I LOVE these...)

Total: 100 Calories


Snack: (12:00NOON)

100g Frozen Yogurt - 35 cals

Total: 35 Calories


Lunch: (1:00PM)

Turkey Sandwhich
w/ Lettuce, Green Pepper, Cubumber & Mustard - 285 cals
Garden Salad w/ Italian Dressing - 100 cals (Over estimating most likely.)

Total: 385 Calories


Snack: (4:00PM)

Baked Chips - 130 cals
1TBSP Sour Cream - 10 cals

Total: 140 Calories


Dinner: (6:30PM)

Salami Sandwhich
w/ Lettuce, Onion, Pickle & Ketchup - 300 cals
Fuji Apple - 100 cals

Total: 400 Calories


Snack: (8:00PM)

Baby Carrots - 25 cals
Celery - 15 cals
Green Bell Pepper - 15 cals
2TBSP Cucumber Dressing - 40 cals

Total: 95 Calories


Total Calories for the Day: 1255


I might try to squeeze in an extra apple in there to get my calories up for the day... 1255 just seems too low. However, I can't seem to lose any more weight and am finding it hard to maintain. Any advice? I am still gaining from Valentine's day for christ sake!!

I just want to be able to eat a "cheat" meal a couple times a month without gaining so much. I am finding it so hard to lose now. Help? I was 125 before V-Day and now I am still 129. I am going away next week and would like to eat a nice meal out but now I don't think I'll be able to because all I'll do is worry about gaining more.

I'm trying hard not to let it get to me, I know I have a little problem. But any and all help and advice from you guys is appreciated.


Thanks again!!
 
Last edited:
Advice?

Take out chocolate covered prez, chips & salami. (those are all cheat meals)

Replace with nutritious whole foods like, wild salmon, chicken breast or 96% lean grass fed beef. Or low g/i carbs like steamed brown rice, black beans or a yam.

If you are taking in enough nutrients and healthy food your desire to have a cheat meal will diminish.
 
I honestly don't think you have to cut out every single processed food. I mean if you are eating them in moderation (Which you are) It's not going to hurt you.
As long as you are getting your fruits veggies and proteins in there as well. I think you are doing fine.
It's unreasonable to think that you can only eat veggies fruits and lean meats everyday and anything else is considered (cheat food).
 
I'd love to do that if I wasn't working 10 hours a day and tired when I come home.

I need something more for my lifestyle.. I don't have the time or energy to cook meals every day.. Unfortunately.
 
Krazygirl1227 said:
I honestly don't think you have to cut out every single processed food. I mean if you are eating them in moderation (Which you are) It's not going to hurt you.
As long as you are getting your fruits veggies and proteins in there as well. I think you are doing fine.
It's unreasonable to think that you can only eat veggies fruits and lean meats everyday and anything else is considered (cheat food).
Click to expand...

My thoughts exactly. I hardly think pretzels, baked chips and salami are cheat foods. I think it's wrong to deprive yourself so much.

Now pasta, hamburgers and ice cream would be considered cheating IMO! :p
 
Sarin said:
My thoughts exactly. I hardly think pretzels, baked chips and salami are cheat foods. I think it's wrong to deprive yourself so much.

Now pasta, hamburgers and ice cream would be considered cheating IMO! :p
Click to expand...

Absolutely, and even pasta, hamburgers, and ice cream are okay in moderation as well, or on a day where you just want to really have a cheat meal and enjoy it.
And yes depriving yourself that much will eventually just make you want to binge later on foods you miss. So it's easier to just eat in moderation.
 
You shouldn't be so strict that you won't be able to follow this long term (possibly for the rest of your healthy life).

Sounds like you have a good head on your shoulders. Are you accepting advice and doing your best? You'll be fine.

Happy weight loss and good health to you! ^_^
 
For more protein... you might try Greek yogurt in place of your yogurt. It's higher in protein due to the straining :)

Tuna fish is also pretty quick. Do you have a CostCo by you? There's one on my way home and sometimes I just get one of their rotisserie chickens :p No fuss, cheap, and I have left overs! You can toss some chicken in a sandwich instead of the deli meat. I also will eat some low fat or fat free cottage cheese on occassion. (CostCo is also where I get the tilapia loins - basically if it's just one I go for a minute thirty, then flip and repeat. Cook longer if it's not opaque. Really good with lemon pepper and a spray of I Can't Believe It's Not Butter ;) Loins are better than fillets taste-wise in my experience though.

Sprouts actually have a pretty decent protein content so you could throw some on your salads/sandwiches.

Eggs are another great source - boil up a dozen eggs at once, then blanch and put back in the fridge for when you need a quick snack. Or if you want to chop them on top of your salad or make egg salad or... well, whatever :)

I've found that over time I've pushed my tolerance for cooking meals up a bit as well. It used to be salads and quick foods, but I'm much more likely now to come home and toss some ground meat in a pan, add some canned beans, salsa, seasonings and them some cheese and have 15 minute chili or something. But... I used to eat a LOT of instant oatmeal :p Not just for breakfast either!
 
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