daisy07 wrote:
diet since I joined
breakfast
I am really battling to eat breakfast now for some reason so left it out
(This is self explanatory. You're depriving yourself of nutrients and caloiries you need to help you lose weight. Too few calories will cause a "starvation mode", so you'll hang onto Fat not lose it. So this needs to be a staple of a your day.
What you were having was good, but it lacked Protein, I'd suggest a few Egg Whites and a Yolk or some Chicken, Ham Turkey etc etc.)
(You also need a meal between breakfast and lunch. You could have some low Fat Cheese, or some Peanuts and Berries, Beans on Toast, Black Bean Salad as examples. All options with Protein and Carbs.)
Lunch
wholegrain bread, no butter or margarine, tuna and low fat mayo
(Not bad, but don't go crazy on Fish, especially not Tuna because of the heavy metals. Tuna is reccomended at 3 times a week these days.)
snack - small apple
(I wouldn't bother with Fruit in the PM, it's oftne touted as not necessary. You could use things like Carbs from Mushrooms, Lentils, Peas, Beans, Whole-grains Veggies. The first 4 contain protein, so just add some more Carbs in not more Protein if you use them. Other things could include Ham and Chicken as examples of Carb free Protein sources, then add a Carb source or two in there as well.
Dinner
Steamed vegetables or salad, no tomato (dislike tomato) mostly cucumber based with feta cheese reduced fat
(This works, but make sure you're Protein isn't too low.)
snack - apple
(Same advice as the PM snack)
What you did in essence was probably eat too low a caloric amount, then added some extra worthwhile food choices / calories, which you then undid by skipping Breakfast. You are probably still a bit low in essence.
The amount of calories required by a sedentary adult female is 1,800 a day, as opposed to 2,000 for men, you would be advised to have another 300-400 a day for exercise too.
Don't get about calories however as it's not healthy and can be counterproductive, especially as the stress hormones can help create Fat stores.
Don't become a victim to weighing yourself. If you must weigh, do it first thing in the morning on an empty stomach and bowels, so toilet trip out of the way too. This should prevent any spurious readings based on temporary processed and unprocessed nutrition weight.
