weight loss plateu / granola? peanuts? / TDEE BMR

wuaname
wuaname Posts: 12 Member
in Food and Nutrition
Weight loss at plateau / up and down by a lb weekly…. M / 5’ 9” / 194 lb…. I’m trying to get down in the 180 or less range and I think it’s my snacks that is killing my weight loss. Exercise? No problem there; I alternate daily between spinning, cycling, swimming, gym….. almost daily, probably 5-7 times / week. Length of workouts? 1-2 hrs.

BMR – 1,831 calories
Daily calorie need – 2,837
TDEE 2,838
If I do just 20% to have a deficit that is 2,270 calories.

Food – breakfast? Typically cottage cheese or yogurt and fruit.
Lunch? Typically tuna sandwich, salad, chicken, fish……not fried and no skin on the chicken.
Dinner? Typically same as lunch, just larger portion.
Water? I drink a of water, usually with Crystal Light.
Diet Coke? 1-2 / day… I’ve lost the weight up to now with the crystal light and diet coke so I don’t think that’s it.

So the basic eating I am sure isn’t the problem I think. The last couple of months I’ve been snacking a lot on almonds / nuts and trail mix or trail mix blended with Kashi or other type of granola cereal. I was eating Special K before, but the sugar content seems to be almost as high as Frosted Flakes, etc… LOL…

Almonds / nuts are healthy but high in calories…


I’m guessing it’s these two things, the granola cereal, or nuts… Any ideas?

Replies

  • diannethegeek
    diannethegeek Posts: 14,776 Member
    Are you tracking those snacks and do they fit in your calories? If you're still within a deficit then the nuts aren't the problem. If they're causing you to go above your TDEE then they probably are.
  • pontaah
    pontaah Posts: 1
    Hi there! Just wanted to give you a little feed back based on my experience. (FYI - I'm not a nutritionist or trainer) I just competed in my first figure competition this weekend, and had to lose about 10 pounds while gaining muscle to do so.

    My trainer really had me focus on eating 5 equally-sized meals a day, spaced about 4 hours apart. I ate my last meal just before bed (don't be afraid to do this! This meal was lower carb, high protein/good fats - i.e. greek yogurt with peanut butter, or chicken breast with almonds). You may want to consider having 5 meals a day, and be sure you're eating enough! Too little food will slow your metabolism.

    I also increased my protein intake, and made sure I was having good quality carbs (high in fiber) from whole food sources (yams, red potatoes, brown rice, quinoa, vegetables, sprouted grain bread). Every meal was about 40% protein + good fats and carbs.

    I love nuts and nut butters too! My only problem was portion control - it helped to pre-portion everything out so that I didn't find myself digging in the bag, or dipping a spoon in the jar. Good snacks/meals to have around would be cooked chicken/lean beef, greek yogurt, avocado, veggies (bell pepper, carrots, tomatoes, broccoli), hummus/chickpeas/beans...these can be pretty portable too :)

    Good luck to ya! Sounds like you're on your way! :)

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