Help with my diet!

hellothere1212

I've been focusing on other things lately and my diet has not been a priority anymore. I'm slowly gaining weight the past couple months. Could you help me with my diet? Here is a typical day:

Breakfast- protein bar + coffee

Lunch- subway 6" steak & cheese on flatbread w/ veggies and bbq baked lays

Dinner- flame broiler (its a bowl of rice, beef, veggies, and teriyaki sauce)

Dessert- golden spoon frozen yogurt (1-2 times a day eek!) sometimes i even get a topping

im not much of a cook. i dont have a lot of time nor do i enjoy cooking or eating at home. any tips on getting me on track so i stop gaining weight?

nornyb

Log your food and stay within your calories.

leighann881

What are your goals?

hellothere1212

to stop gaining weight. and preferably lose about 5 lbs

leighann881

I've been focusing on other things lately and my diet has not been a priority anymore. I'm slowly gaining weight the past couple months. Could you help me with my diet? Here is a typical day:

Breakfast- protein bar + coffee

Lunch- subway 6" steak & cheese on flatbread w/ veggies and bbq baked lays

Dinner- flame broiler (its a bowl of rice, beef, veggies, and teriyaki sauce)

Dessert- golden spoon frozen yogurt (1-2 times a day eek!) sometimes i even get a topping

im not much of a cook. i dont have a lot of time nor do i enjoy cooking or eating at home. any tips on getting me on track so i stop gaining weight?

hit your calorie goal and call it a day.

^this
:flowerforyou:

haley255

too much meat?

leighann881

Only thing I have to add is that teriyaki sauce always kills me. I always forget how many cals are packed into that sauce. I'm not telling you not to eat it but I think the calories tend to get under-estimated and can contribute to confusion when trying to lose weight.

deadbeatsummer

It would be easier to set your diary to 'Public' so we could see the amounts of Carbs/Fat/Protein consumed.

I would make sure you are getting 8 hours of sleep, drinking 2 -3 litres of water and making sure you are active too.

Try to combine cardio with weight lifting.

As for the diet, have you tried to eat less processed type foods.. I have had success following a 'clean eating' style of diet. More natural, vegetables, fruit, grains - less pre packaged things, and also cutting down on sugar- not fruit.

leighann881

too much meat?

IMPOSSIBLE

jennifer_417

I've been focusing on other things lately and my diet has not been a priority anymore. I'm slowly gaining weight the past couple months. Could you help me with my diet? Here is a typical day:

Breakfast- protein bar + coffee

Lunch- subway 6" steak & cheese on flatbread w/ veggies and bbq baked lays

Dinner- flame broiler (its a bowl of rice, beef, veggies, and teriyaki sauce)

Dessert- golden spoon frozen yogurt (1-2 times a day eek!) sometimes i even get a topping

im not much of a cook. i dont have a lot of time nor do i enjoy cooking or eating at home. any tips on getting me on track so i stop gaining weight?

hit your calorie goal and call it a day.

This. Don't make it complicated.

hellothere1212

ok thanks how do i figure out my calorie goal again? i forget

leighann881

Only thing I have to add is that teriyaki sauce always kills me. I always forget how many cals are packed into that sauce. I'm not telling you not to eat it but I think the calories tend to get under-estimated and can contribute to confusion when trying to lose weight.

wow impressive weight loss, you lost.4875lbs.

Thank you. Thank you very much.

(stupid forum keeps timing out when I try to remove it from my posts.... so I rebelled.)

dirtyd89

Right away I see several flaws.
Are you using normal bread instead of flat bread on your Subway Sub?
Adding cheese has lots of fat you don't need to be eating.
Yogurt has lots of fat/sugar.
White rice also a bad choice it's a simple carb and will just store as fat.
(Use brown rice or another grain instead.)
BBQ Lays Chips
(Junk food. Plain and simple. Whether it says baked or not shouldn't be eaten very often.)
Protein Bars
(Protein bars are known for having lots of sugar. It's the food industry trying to trick you into thinking a candy bar is healthy for you pretty much.)
You should be eating more fruits/vegetables.
(Limit the fruit intake to 1 serving/day.)
You should be eating more lean protein.
(Limit the red meat and pork to 1 serving/week.)
You should also be getting your good fats from protein, nuts and avocadoes.

leighann881

ok thanks how do i figure out my calorie goal again? i forget

http://www.myfitnesspal.com/topics/show/943139-weight-loss-cheat-sheet-ipoarm

leighann881

Right away I see several flaws.
Are you using normal bread instead of flat bread on your Subway Sub?
Adding cheese has lots of fat you don't need to be eating.
Yogurt has lots of fat/sugar.
White rice also a bad choice it's a simple carb and will just store as fat.
(Use brown rice instead.)
BBQ Lays Chips
(Junk food. Plain and simple. Whether it says baked or not should be eaten very often.)

This is all pretty much terrible information.

deadbeatsummer

Right away I see several flaws.
Are you using normal bread instead of flat bread on your Subway Sub?
Adding cheese has lots of fat you don't need to be eating.
Yogurt has lots of fat/sugar.
White rice also a bad choice it's a simple carb and will just store as fat.
(Use brown rice instead.)
BBQ Lays Chips
(Junk food. Plain and simple. Whether it says baked or not should be eaten very often.)

Actually, eating good (NON SATURATED) dietary fats is really good for you and you shouldn't aim to avoid it as it helps you feel satisfied and helps your cells repair (essential for workouts). Cheese, avocado, olive oil, peanut butter and greek yoghurts are a great source of good fats. It's the 'low fat' options that have all the nasty fake sugar and chemicals in it which should be avoided.

A bowl of greek yoghurt, organic honey and unsweetened oats is really filling, has a great source of fat in it and will keep you satisfied till lunch. Fat free milk and a bowl of special k will keep you full for 60 minutes and leave you reeling for more sugar. Eating fat does not make you fat automatically. Fit it into your daily goal and it will be a useful friend in weight loss, stopping you from getting crazy hungry.

Agreeing with the crisps = junk food. I would have fruit or greek yoghurt as a snack.

If you haven't noticed, I love greek yoghurt

dirtyd89

@dead:
You can get Calcium from eating nuts like almonds.
I eat Calcium Tablets (2 tablets/day) without the need to consume lots of fat/sugar from dairy.

leighann881

Protein Bars
(Protein bars are known for having lots of sugar. It's the food industry trying to trick you into thinking a candy bar is healthy for you pretty much.)
You should be eating more fruits/vegetables.
(Limit the fruit intake to 1 serving/day.)

This (is bad info) too.

Diets don't have to be crazy or restrictive to work.

deadbeatsummer

@dead:
You can get Calcium from eating nuts like almonds.
I eat Calcium Tablets (2 tablets/day) without the need to consume lots of fat/sugar from dairy.

but... how will i not eat yoghurt...

hellothere1212

ok i calculated my tdee and subtracted 500 to give me 1600 cals per day. whats the best way to budget this? anyone else in this range? how many cals do u use per meal?