Diet Help

Blueberry Buttons

Hi guys:P
Just wondering if anyone could give me some diet and exercise advice? I'm currently 11st 4lbs (158lbs I think?), 5' 7", female and 20 y.o.
I would ideally like to be about 10st and have come up with a diet plan that hopefully will get me there.

Breakfast: 2 boiled eggs, 2 slices of deli style turkey, handful of blueberries.
Snack: grapes, blueberries, green apple.
Lunch: chicken breast on wholemeal wrap, satsuma.
Dinner: chicken breast & 60g boiled rice.
Snack: half a grapefruit.

I work shift work so don't have access to a microwave and have to prepare my meals a day in advance. I'm aiming to do a 1 hour walk 4 days a week too
Any help or advice would be really appreciated!

thegreatiam

Blueberry Buttons wrote: »

Hi guys:P
Just wondering if anyone could give me some diet and exercise advice? I'm currently 11st 4lbs (158lbs I think?), 5' 7", female and 20 y.o.
I would ideally like to be about 10st and have come up with a diet plan that hopefully will get me there.

Breakfast: 2 boiled eggs, 2 slices of deli style turkey, handful of blueberries.
Snack: grapes, blueberries, green apple.
Lunch: chicken breast on wholemeal wrap, satsuma.
Dinner: chicken breast & 60g boiled rice.
Snack: half a grapefruit.

I work shift work so don't have access to a microwave and have to prepare my meals a day in advance. I'm aiming to do a 1 hour walk 4 days a week too
Any help or advice would be really appreciated!

all fruit, no veg. eat more veg and less fruit.

read the stickies to learn how much food you need to eat to lose weight.

Typer Monkey

Where's the veg with your dinner? You're going to get seriously bored eating the same thing every single day. Are you just going to eat dry rice and chicken?

If you want weightloss that you can maintain you'll have to have a variety of foods you enjoy. What you posted above sounds suspiciously like a 'diet'.

As mentioned above, calculate your daily calorie requirement and eat 500 cals less daily and eat clean.

Walking is complete waste of time and effort I think. It's not training. Have you access to a gym? I really recommend weight training. I've seen great changes in my body since I started lifting. Alternatively you could run, cycle, take up a sport?

TouchingVirus

Here's your diet (roughly) according to MyFitnessPal:




Most calculators have you at ~1800 calories per day for maintenance. So the first thing is you are eating roughly 37% lower than maintenance. The recommended drop is usually somewhere in between 20-25%. Solution? Eat more.

Your diet is 49% carbohydrates (143g x 4 calories for carbs). Almost half your calories come from carbs - this isn't a great diet for fat loss. Aim for 30%, or 86g, of carbs. Almost half of your carbs are sugar (because of the fruit). Eat less fruit.

Eat more protein - it's currently 33% (96 * 4 / 1157). Aim for 40% or 115g of protein.

Eat more fat. Fat is good for you, even though it is 9kcal per gram and not 4 like protein and carbs. You should aim for 30% fat which is 38.5g, right now it's 18%.

As you lose weight you will have to adjust the numbers because your TDEE (~1800) changes. Use this to calculate it (pick Desk Job under activity level).