advise on diet for weightloss please!

hi all, looking for advise on my diet please?
im female, 37 yrs, 5'4'', was 10 stone 12lbs, now down to 10 stone.
i need to lose about another stone as i know 9stone is ok for me.

i have been sticking to this generally for the last month,

breakfast; omellette with one egg & one egg white, basil, feta cheese.
or banana, strawberry, pineapple withnatural yoghurt and granola.

lunch; small salad with tinned/fresh fish/boiled egg, homemade dressing
or homemade veg soup, sometimes with chicken.

dinner; veg lasagne(made with aubergine, no pasta) homemade sauces in it.
or chicken breast/ fillet of salmon/ steak with salad or veg, maybe some sweet potato if im missing spuds!

i have cut out bread and breakfast cereals.

im assuming that my weight loss will slow now as im getting used to this new diet, what can i do to keep it going?
i do walk everyday, with the dog, up mountains etc but am not very fit.
this doesnt burn very many calories. i hate running.
what would be best to keep this going? seeing as im all motivated now:D

any advise appreciated.

SunnyDub1

bubblypop wrote: »

breakfast; omellette with one egg & one egg white, basil, feta cheese.
or banana, strawberry, pineapple withnatural yogurt and granola.
Why only one egg white ? use the 2 full eggs. yogurt with fruit wouldn't be a very satisfying breakfast to me.
Id try just stick with eggs or maybe a treat to porridge once in a while.
Fruit is good but only in small portions the fruit you mentioned above are all very high in sugars. Try replacing with handful blueberries/blackberries.

lunch; small salad with tinned/fresh fish/boiled egg, homemade dressing
or homemade veg soup, sometimes with chicken.
Lunch seems OK, once you are satisfied and adding plenty of veg/salad and protein.

dinner; veg lasagne(made with aubergine, no pasta) homemade sauces in it.
or chicken breast/ fillet of salmon/ steak with salad or veg, maybe some sweet potato if im missing spuds!
Good.

i have cut out bread and breakfast cereals.
A+

im assuming that my weight loss will slow now as im getting used to this new diet, what can i do to keep it going?

IMO just keep doing what you are doing, your diet seems good. You just need to be patient, and keep at it.
Also be careful of what you are adding to your sauces, they can sometimes have hidin/unnecessary calories,carbs, sat fats. Portion sizes as well, make sure you are not over doing it on portion size.
Try adding a little extra exercise in, or maybe join a gym or do an intense fitness class.

fair play and best of luck

thanks sunnydub, its all new to me, i used to eat huge portions but have cut them way down.

i was wondering if i could have porridge, i actually love it, so good to know it will be ok to eat!

laurenm94

I agree with sunnydub that your breakfast does seem a little small. You may need to bulk it up a little bit as this is the meal that starts your metabolism and is the key meal if you want to lose weight.
If you don't mind be asking what snacks are you eating? This is also important if you want to keep your metabolism up. Eating small meals every 3 hours or so is far better than three big meals.

I also say that you should probably re introduce carbohydrates into your diet. Your brain uses 500 calories of glucose a day just from sitting around the house all day watching TV. It will be even more when your are working. Then the rest of your organs also require glucose as well so adding it up your body needs carbohydrates even if you are losing weight. Try to fit in at least of serving of carbohydrates into your meals. It will be better and healthier for your body and mind in the long run.
Also when you are finally off the diet your body will suddenly crave carbohydrates as it has been deprived of them for so long and may cause you to binge and you don't want to risk ruining your hard work.
You will also get the most benefit out of your exercise of you eat carbohydrates because these carbohydrates will be burned off as you use the energy instead of all the protein you are eating. This protein is then free to be used to build muscle, tone and generally repair your body.

Now that you are within the healthy bmi range, it is going to become harder to lose weight as your body will resist it more. Your level of exercise seems very good, especially if you are doing a half and hour to an hour a day. I think you should look at doing some muscle building and toning exercise as well as oftne as you can. Muscle is heavier than fat (so your scales may read 10 stone) but you will eventually become much slimmer than if you simply lost fat and muscle burns more calories so it makes it easier to burn fat.
I don't think you should change your diet too much, though don't be afraid of variety and becoming flexible with your meals and enjoy them. You deserve to.

Your weight loss will get slower but do not be disheartened or panic. It is completely natural and if you find that you do plateau for a few weeks, look at your activity level rather than your diet and also keep an eye on your muscle as this will distort any scale reading. (I know a man whose BMI tells me that he is overweight but in reality he is an athlete and his muscles just weigh a lot)

Good luck and I hope I helped!

rocky

laurenm94 wrote: »

Eating small meals every 3 hours or so is far better than three big meals.

It's not even better, let alone far better.
This should get you started on the righteous path:
http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

I'll let other people comment on the carbohydrates thing... if they feel so inclined

Chancer3001

id cut out dairy. Seems to help a lot of people lose weight

okiss

I would not cut out dairy products or milk from your diet.
I would have 250 ml of low fat milk a day and yougert also.
The 0% Activa yougerts are good as they are low in calories and have calcium which you need for your bones.
Calcium helps you body burn off fat.
If you want to have cereal some mornings I would have 2 weetabix with some of this milk allowance I have told you about.
Also in regards to sauces I would look at the jar before buying them as some sauces are very high in calories. I use pasata which I buy in Aldi to make a sauce for chilli or pasta.

omen80

Do some resistance training - pushups, body squats etc. Work the big muscles and you'll be burning calories for hours after your workout. You will also become more toned by doing this.

Sweded

The diet I used for my weight loss was,
- Light Breakfast(cereals preferred)
- One meal in afternoon
- Having Fruits at night or salad and Juice.

Stench Blossoms

Sweded wrote: »

The diet I used for my weight loss was,
- Light Breakfast(cereals preferred)
- One meal in afternoon
- Having Fruits at night or salad and Juice.

Which cereal is your favourite? I like bran flakes or special k. they've got no fat !!!!

OP You've been given some good advise here. Ignore people who tell you to eat cereal.

April 73

I'm with sunnydub's advice. Go for two full eggs - more satisfying. Berries are better, less sugary fruit choices. Don't be afraid of fat - go for full fat Greek yoghurt - again more satisfying & filling.
You don't need to eat small meals every three hours - eat three satisfying meals (or less) and don't snack between meals. Snacking constantly & eating often just sends your blood sugar & insulin levels up constantly. And eating carbohydrates with every meal is unnecessary. The body can easily survive on low levels of carbs.
Stick to clean, unprocessed foods, like veg, some fruit, minimally processed dairy & plenty of protein & good fats. Keep away from anything that comes in a box, in a packet or covered in plastic.

Think about doing some weights-work. Buy some weights or google work-outs that utilise your own body weight. Although you say you hate running - maybe throw some short sprints into your walks?

well down to 9 stone 12 so i have lost a stone or so in about 6 weeks i guess? im trying to just eat right and smaller portions without constantly thinking of myself 'on a diet'!

as regards snacks, i will eat fruit, bananas, apples, pears, etc but i was told that they are full of sugar, so i dont know if they are the right thing to be eating?

i might also have a handful of walnuts and some yoghurt if i really need something!

i do eat vegetables, luckily i like most veg so i presume i will be getting carbohydrates from them?

and when my sweet tooth gets to me i have a rice cake with yoghurt on top, one of those kelkin ones.

so i guess its time to get exersizing!! was thinking about a boot camp, trying it out for 6 weeks or so to see how it goes.

thanks so much for your advice so far!:)

GavMan

Just keep doing what you're doing with the new food regime and look upon extra exercise as a bonus more than anything else. Your diet is the most important thing.

As for eating fruit....I don't buy it. Just eat within moderation.

j@utis

okiss wrote: »

....
The 0% Activa yougerts are good as they are low in calories and have calcium which you need for your bones.
...

Are you serious? Good yogurt (unflavored) should have two or three ingredients: milk and bacteria. I always buy one with the least ingredients on the list. There some good irish yogurt brands pop in up. Have you tried glenilen farm raspberry one?
0% fat yogurts are horrible, laden with starches, artificial sweeteners, stabilizers, emulsifiers and other nasties. Stay clear from them.