Who considers this healthy?

GuessIgottalog

Hello, I am 5'9 and 70kgs.
I do cardio 2-3 times a week. I walk during lunch at work M-F. I lift weights 2-3 times a week.
Sometimes I skip a day. Sometimes I skip a week. Sometimes I eat fastfood more than once a week.

This is what I eat. Where can there be improvement? What can help me drop body fat?
Breakfast
Plain greek yogurt with berries (10g carbs and 18g protein)
Boiled egg for snack (7g protein)
Left over supper and a fruit. Usually a 30g of starch and 20g of fruit. Protein 10g
Snack is nuts, an apple or egg
Supper is 6" Subway (mustard or subsauce) 55g carbs, protein 15g OR brown rice with veggies and meat, stirfry, sweet potatoes and meat and veg. All bread rice and pasta used is wholegrain.
Air poppped popcorn or greek yogurt with berries.

I always stick to serving sizes as I need to count carbs for diabetes control.
I don't really like cooking stuff that requires time and energy. I work full time and have my kid in exercise classes, skating and swimming. I also do self business paperwork at home.

My goal is to just figure out how to drop 10lbs of body fat before my wedding June 29. I want to meet goal by May 15.

Where can I begin with food? good food? not expensive? easy? tastey? filling?
I think my exercise reg is good but my diet needs work big time to reach body fat loss....

kommodevaran

You should log your food to at least get an idea of how many calories you are taking in and whether you are hitting your calorie goal.

You can eat whatever you want.

Ninkyou

You're already at a healthy weight, so losing 10 lbs is going to take quite a while since you don't have the fat stores to constitute large losses. You should be aiming for a .5lbs/week loss.

You mentioned what your eating but not how many calories you're eating. What's your MFP goal?

GuessIgottalog

Thanks. I've logged this same type of eating many times before and I eat about 1500-1700 cals a day....Dec, Jan and Feb have had many over days and I don't think Ive gained any weight so im pretty much sitting at par.

GuessIgottalog

But if its a day I ate say Macdonalds, then Im totally at 2200-2500 for that day.

Ninkyou

Then you're effectively negating any deficit you would have otherwise. So on days you're eating out, you need to either eat less calories at your other meals or eat less calories when you're eating out.

GuessIgottalog

Ninkyou wrote: »

Then you're effectively negating any deficit you would have otherwise. So on days you're eating out, you need to either eat less calories at your other meals or eat less calories when you're eating out.

Yes for sure!!!! I think im gonna log on days that I eat out. I need a purse size scale for restaurants. lol

Spliner1969

If you have goals you want to meet, consistently logging you food and sticking to a calorie goal is how you do it, at least with MFP. Otherwise you're just guessing and hoping for the best. Since you're at a normal weight now there's nothing wrong with that. However, if you really want to lose the weight I'd begin logging every day, staying within both your calorie goals and macro goals and you'll see results. As stated above it's going to take time because you're already at a healthy weight. It's ok to have days when you go over, think of it in terms of a week instead of day to day. If you're over 500 calories one day, you can make up for it by eating 100 calories less for the next five days. Our bodies aren't linear enough to care what one day's calorie intake is. Eat over consistently and you'll gain. Eat under consistently and you'll lose. It's that simple.

Ninkyou

You can easily pre-plan eating out. Just look at the nutrition information on the restaurant's website. If you know you're going to be eating at McDonald's look at the nutrition info and pick something that's going to fit in your day's calorie goal.

GuessIgottalog

Thanks,
But should I be eating certain foods for this goal? restrict carbs big time? no bread at all? what about processed foods? like frozen convenience? what about my meat? is any thing ok?

If goal is fat loss, does it really matter what types of foods or just eat whatever but be under TDEE and your good to go?

jemhh

GuessIgottalog wrote: »

Thanks,
But should I be eating certain foods for this goal? restrict carbs big time? no bread at all? what about processed foods? like frozen convenience? what about my meat? is any thing ok?

If goal is fat loss, does it really matter what types of foods or just eat whatever but be under TDEE and your good to go?

You just need to eat less in general. You can eat the exact same food in smaller quantities and lose weight. You do not need to cut out any foods. However, since you should aim to eat sufficient protein and fat, it is often easier to cut back on carbs than on those macros.

GuessIgottalog

jemhh wrote: »

GuessIgottalog wrote: »

Thanks,
But should I be eating certain foods for this goal? restrict carbs big time? no bread at all? what about processed foods? like frozen convenience? what about my meat? is any thing ok?

If goal is fat loss, does it really matter what types of foods or just eat whatever but be under TDEE and your good to go?

You just need to eat less in general. You can eat the exact same food in smaller quantities and lose weight. You do not need to cut out any foods. However, since you should aim to eat sufficient protein and fat, it is often easier to cut back on carbs than on those macros.

Hmmmm I could live off of all fruit, greek yogurt and grill cheese sandwiches and veggies with dip and slurpees. Butttttttt I do have diabetes (ffs) so I do have to keep the carbs down. (100-150 per day).

kenyonhaff

GuessIgottalog wrote: »

But if its a day I ate say Macdonalds, then Im totally at 2200-2500 for that day.

No, you have some CHOICES:
* Deal with being over your goals. It is what it is.
* Order differently. When I go to the Golden Arches I order either the Southwest Salad, a grilled chicken sandwich (no fries or steal 3 from husband or son), or a Happy Meal. You have CHOICES!
* Work out heavily that day. If I do a 10 mile hike, I can easily eat McDonald's afterwards.

jemhh

GuessIgottalog wrote: »

jemhh wrote: »

GuessIgottalog wrote: »

Thanks,
But should I be eating certain foods for this goal? restrict carbs big time? no bread at all? what about processed foods? like frozen convenience? what about my meat? is any thing ok?

If goal is fat loss, does it really matter what types of foods or just eat whatever but be under TDEE and your good to go?

You just need to eat less in general. You can eat the exact same food in smaller quantities and lose weight. You do not need to cut out any foods. However, since you should aim to eat sufficient protein and fat, it is often easier to cut back on carbs than on those macros.

Hmmmm I could live off of all fruit, greek yogurt and grill cheese sandwiches and veggies with dip and slurpees. Butttttttt I do have diabetes (ffs) so I do have to keep the carbs down. (100-150 per day).

Then cut down on your carbs if you need to. Are you asking how to cut down on them? I'm kind of confused here. You just eat less of whatever you are eating.

jessef593

Eat in a caloric deficit. That's it. You could eat ice cream all day but as long as you're below you're TDEE you'd lose weight

GuessIgottalog

jessef593 wrote: »

Eat in a caloric deficit. That's it. You could eat ice cream all day but as long as you're below you're TDEE you'd lose weight

Right but my goal is NOT weight loss, it's body fat loss....so I lift, do cardio and eat less of whatever (healthy or not)???

janejellyroll

GuessIgottalog wrote: »

jessef593 wrote: »

Eat in a caloric deficit. That's it. You could eat ice cream all day but as long as you're below you're TDEE you'd lose weight

Right but my goal is NOT weight loss, it's body fat loss....so I lift, do cardio and eat less of whatever (healthy or not)???

If you eat in a manner to produce weight loss, some of that weight loss will be fat. If you want to minimize the amount of muscle you lose along with that, make sure you're getting sufficient protein, do resistance training, and don't have a deficit that is too big.