Confused about what im doing wrong here....

sonerrali
sonerrali Posts: 38 Member
in Food and Nutrition
I walk about 90 minutes a day at a fairly fast pace. i burn on average a day 250-350 calories walking depending on where i deviate my walking.

Here is my daily intake

Breakfast (420 calories)
2 eggs fried
2 mini warbutton wholemeal. (really small bread)
70grams of beans
Water or coffee (very little milk (lactose free))

Lunch (300 Calories)
Asda - Fresh Tastes Fajita Chicken Layered Salad, 1 pot

Changed to (320 calories)
Marks & Spencer - the Classic Fruit Salad, 1 pack
Marks & Spencer - Food on the Move - Prawn Layer Salad (Small), 1 container (220 gs ea.)
Changed to homemade bowl now

And finally now changed to (to save money) (300-400 calories)
Homemade salad with boiled chicken breast pieces

I am assuming which ever lunch out of the 3 i go with is fine, and all 3 fill me up fine

Dinner (450 calories)
Weigh watcher meal
a portion of weight watcher rice

No juices or anything of the kind. Either water or on occasion a Pepsi max 250ml which has 1 calorie in it.

Snacks
2 tangerines if i get peckish


As you can see, though i am not getting hungry and my intake is about 1200-1300 calories from my max allowed 1700 per day, my weight is constantly fluctuation up and down. Any reason? I am constantly under my calorie limit and considering what i use to eat, i am eating so much less now. However the weight goes up and down. It is a bit demoralising when you put so much effort in all week and at the end you weigh yourself and find you put weight on :(

Any advice? Can i change anything? Should i change anything?


Thanks in advance for any advice you can offer me :)

Replies

  • trudijoy
    trudijoy Posts: 1,685 Member
    if you have 1700 allowed, eat 1700. 1200 - your exercise is too low for you x
  • sonerrali
    sonerrali Posts: 38 Member
    Trudi, that's the thing, i do get full now on what i eat. I don't get the urge for more. I feel eating anything else would be me just binge eating or over eating. If i am not full or satisfied and still hungry sure, but what in the event like now where i am genuinely filling up? People think i am starving my self but that is not the case at all. I couldn't starve my self even if i wanted to lol
  • trudijoy
    trudijoy Posts: 1,685 Member
    Trudi, that's the thing, i do get full now on what i eat. I don't get the urge for more. I feel eating anything else would be me just binge eating or over eating. If i am not full or satisfied and still hungry sure, but what in the event like now where i am genuinely filling up? People think i am starving my self but that is not the case at all. I couldn't starve my self even if i wanted to lol

    add cheese or nuts or seeds to the salad, sauces to things, eat some peanut butter. I felt the same but it adds up and you need to have that extra.
  • sonerrali
    sonerrali Posts: 38 Member
    add cheese or nuts or seeds to the salad, sauces to things, eat some peanut butter. I felt the same but it adds up and you need to have that extra.

    Well i guess i could have a slightly bigger lunch or maybe add a low calorie desert after my meal to bump it up a bit.

    I was always under the impression that the lower your calorie intake (assuming you are consuming your daily protein and stuff) the better. Which is why i am even more confused now cause your essentially telling me to eat more and i'll lose weight. not doubting you, as its not the first time i head this. Just cannot see the logic in it is all.

    Thanks for the advice though
  • emma7437
    emma7437 Posts: 225 Member
    Perhaps look at things like sodium in the weight watchers dinner meal? Perhaps carbs in the evening don't work for you? My trainer always told me to eat lots of vegies and that salad is good but does not have the fiber that vegies have (and the fibre helps with weight loss) so perhaps look at your vegie intake? Do you drink enough water during the day? Do you like fish - some salmon is good each week, or other fish maybe?

    I am just thinking of things that may be worth considering. I hope maybe some of this triggers something for you that helps. Good luck with it : )
  • trudijoy
    trudijoy Posts: 1,685 Member
    There are a million threads on this so spend some time trawling the forums. Basically, you have a BMR number and a TDEE number. You have to eat over your BMR number to be healthy, and under your TDEE number to lose weight.

    http://thefitgirls.com/tdee-calculator.aspx

    If you eat under your BMR number, (bearing in mind that BMR is the basic number of calories your body would burn if you were in a coma) then you are starving yourself, despite how you feel. It was a hard lesson for me to learn too. I eat 1800 now.... started on 1300.

    Your TDEE number is how much energy you expend in a typical day. To lose weight, you need to eat 10-25% less than what your TDEE number is, as long as it is above the BMR number.
  • nhradeuce
    nhradeuce Posts: 168 Member
    Eat more. Eat 4-5 smaller meals per day. Eat your exercise calories back if you are using MFP auto settings. Stop weighing yourself daily. Weight will fluctuate several pounds per day. Weigh in no more than once a week, same day, first thing in the morning when you get up. Take measurements and watch those instead. Get your body fat tested and go by that instead. Ignore your weight and follow the plan - which includes eating all of the calories you need and you will be fine.
  • sonerrali
    sonerrali Posts: 38 Member
    Perhaps look at things like sodium in the weight watchers dinner meal? Perhaps carbs in the evening don't work for you? My trainer always told me to eat lots of vegies and that salad is good but does not have the fiber that vegies have (and the fibre helps with weight loss) so perhaps look at your vegie intake? Do you drink enough water during the day? Do you like fish - some salmon is good each week, or other fish maybe?

    I am just thinking of things that may be worth considering. I hope maybe some of this triggers something for you that helps. Good luck with it : )

    Yeah depending on the weight watcher meal i do have fish. Though for some strange reason i completely omitted veggies this past week. That should help also
    There are a million threads on this so spend some time trawling the forums. Basically, you have a BMR number and a TDEE number. You have to eat over your BMR number to be healthy, and under your TDEE number to lose weight.

    http://thefitgirls.com/tdee-calculator.aspx

    If you eat under your BMR number, (bearing in mind that BMR is the basic number of calories your body would burn if you were in a coma) then you are starving yourself, despite how you feel. It was a hard lesson for me to learn too. I eat 1800 now.... started on 1300.

    Your TDEE number is how much energy you expend in a typical day. To lose weight, you need to eat 10-25% less than what your TDEE number is, as long as it is above the BMR number.

    I am pretty surprised by this. and will take this on-board, thank you
  • BernadetteChurch
    BernadetteChurch Posts: 2,210 Member
    If the volume of food you're eating is keeping you satisfied you can easily increase the calories by eating full fat versions of cheese, milk and yoghurt, and introducing things like avocado, nuts and olive oil which won't make you feel too full but will give you the calories you need to support your activity.

    Do read up on BMR and TDEE as well, as understanding these numbers is really important.

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