Can someone please look at my diary and explain?

Hi ya

I'm not an expert at this weight loss game, but had a quite browse over your last week have you tried cutting out bread as you seem to have it quite a lot. I have a slight wheat intolerance so I try not to eat it any more (very hard as I love it). You can really tell a difference after a few weeks of not having any. Do you drink plenty of water? As water does really help with weight loss.

your macro spits aren't the greatest.

Macro- fat, carbs protein

I am eating to loose weight slowly while building muscle and I eat

122 g carbs per day, 22g fat (Fat macros is really hard to stick to for me. I always end up going a little over.)
148 g protein thats for ME at 122lbs

Your protein is LOW and the other macros aren't in good proportion

eating healthy is hard, stick with it. tweak the ratios

Also weight training & HIIT is superb for shifting fat Mike matthews has a superb book for women I love it

Hi! I think you should pay more attention to reach your total calories every day, 'cause eating less will slow down your metabolism.
Also, it looks like you're not eating enough proteins, which is bad especially because you're quite active. Try to adjust these two factors and see what happens!

I'm the same height as you, also a UK12 and I was 154lbs before getting pregnant. I was eating 1500 calories a day and making sure I got a lot of protein in. I also don't eat more than 2 slices of bread a day.

So, if I were you I'd increase calories slightly, and cut down on things like breads and cans of soup. I think soup has a lot of salt in it. Try to have something like chicken or fish and veg for dinner rather than soup and bread.

You're welcome to look at my food diary, although I've increased calories a bit for pregnancy. If you go back to before August that'll give you a better idea. I do eat pretty much the same things now though.

eat more !!!!!
1200 cals isnt enough
and try to eat back some of your exercise calories

What do you drink? Do you ever have tea, coffee, soda?

Are you weighing all your food?

It's difficult to be sure, without a bigger dataset to look at, but I'd suggest the following:

1. Make sure you log everything, carefully. Measure and weigh it all if the details aren't on the packet.
2. Do it every single day - no days off. They're diet killers.
3. Eat a little more. You really shouldn't be eating less than 1200 a day, even without the exercise.
4. Eat back at least some of your exercise calories - I suggest 2/3rds of them, to allow for over-estimates.
5. Do all the above for at least 2 weeks and see how you go.

^^^
I agree with this.

Hiya. So I've had a look at 3 or 4 days and here's what I can see,

The numbers look good (if a little low) but you have a lot of 'generic' entries in there - get a bit more specific with your logging.

Personally, those macros would not work for me (you're over on fat sometimes despite eating loads of low fat products). I personally, need a good bit more protein (fills you up and helps preserve lean mass) and fat than that - try having a fiddle with those percentages.

Again, personally, I try to stear clear of 'diet' foods. Things that are marketed as 'diet', 'low- fat', 'healthy eating' tend to be full of hidden nasties - fat is not your enemy and is needed for the bodies functions.

Also if you are only doing cardio try throwing some strength training into the mix.

And take measurements and photos - sometimes these results are way better than anything you see on a scale.

Don't give up hope this helps, good luck with it.

ETA: fellow scot, same height (sadly not age) - feel free to add.

Again, really only looked as far as the weekend, agree with above, bit generic (home made soup, are all the individual ingredients being logged as a meal, what size is the 1.5 cups you're having), carbs are high (bread was my biggest issue as well).
Other thing I noticed is that you logged 2 fried eggs for breakfast one of the days but there's no oil logged??

I had a body fat analysis done (loads of measurement, lying on a freezing floor whilst having the 'bits' attached and the machine doing the reading) and it gave me a resting metabolic rate of just under 1800 calories, I've based my adily calories on that and aim for between 1800-1900 calories per day and take on an extra 100-200 (or 200-300 calories if I'm doing 2 exercises) on the days I exercise, so Monday I run 3miles so an extra 100-200 calories (despite myfitness pal saying it's worth nearly 500 calories, unless I have a heartrate monitor on I can't know how many calories I come close to burning and think 500 is rather generous), Tuesday & Thursday I run 4miles followed by an hours weights so add an extra 200-300 calories and Wednesday I have a PT session (and basically knackered after that), I tend to stick to full fat versions to try and avoid hidden sugars (they take the fat out and put sugar in to make it taste better, especially yogurts), I have a protein shake or mix protein powder with yogurt after weights since I've been pounding my muscles (or it certainly feels that way) and have whole milk in between running and weights for the calories without wanting to throw up half way through a class!!
Nuts/Seeds are good for increasing calories by only taking a small amount, yes they're high in fat, but it's mainly the good fats and also high in protein for muscle damage/rebuilding.

i didnt realise I had been eating overly processed foods, if someone could let me know which foods is the overly processed ones I shall try avoid them in future

I would start by changing those snacks. An alternative could be fruit with plain low-fat yogurt

hey there, yep bread i.e any white carbs/ grains and sugar are the worst for sticking, bread has a high sugar content as well as turning into sugar when its metabolised.

try for 2 weeks to restrict your sugar, carbs, wheat and dairy and red meat, and upping your protein,
you should also have 5 meals a day of 250 cals per meal.. this means from the time you have breakfast to the time you have dinner you are eating every 3 hrs, this is so your body is burning fat all day.

. a meal is considered a meal when it has protein in it, so 2 of your daily meals can be be in the form of a protein shake, i personally buy the Michelle bridges protein as it has the least amount of sugar and a higher % of protein. great alternatives to rice or pasta is quinoa,
if you don't want to consume soy milk try quinoa or rice milk instead, oats and berries are great breakfast or try making your own muesli to have with berries,

if you really want sweet try natvia instead of sugar and bake up some muffins, you can then have the treat without the sugar content.

i have done all if the above and dropped between .5g and a kg per week, keep up the exercise and see how you go good luck

Hi again. Added you

As to macros, MFP is set at 55% carbs, 15% protein and 25% fat ( I think?). This doesn't work great for everyone once they start restricting calories as carbs are not that filling (just my take on it, folks). Once you add diet foods into the mix you are able to eat more of these foods that are IMO, not satisfying and quite misleading.

Now, I'm not a dietician so I'm not recommending 40/30/30 but that's what I use ( there are more complicated methods like, 1-1.5g protein per lb LBM and 0.35g fat per lb body weight but for me the above percentages fall nicely into this range).

Using these numbers, you'd have to cut back the bread/starchy carbs etc but not rule them out completely and having more protein and fat in your diet does tend to keep you 'full' for longer.

I'd say though, that regardless of whether you change your macros or not, you need to start logging accurately. E.g. Don't enter 'mashed potatoes' - log 'x g potatoes', 'x g butter(try to use the brand name)', ' x ml milk'. Or like another poster said, do not log, 'fried egg' - log, '1 small/medium/large egg' and ' x g oil'. Also weigh food instead of using entries that say cup. And if the entry is raw, weigh it raw or cooked, weigh it cooked. Seems like a hassle but it becomes second nature.

ETA: once you have entered all the ingredients for say, your homemade soup once you can then save that entry as a meal.

maybe not enough? youre around 1000 - 1300 what I saw. Also you work out. When I was on 1200 I didnt lost a gram.