:(

I think there is a lot of malteasers going on there and I'd recommend you change your breakfast - rice crispies are not substantial enough to see you through the morning in my opinion! I'd cut down on fat too - you have butter and oil going into the same meal on one of your days - I don't know if those observations will help? I think when we first start a new eating plan we're spot on, we follow it to the letter... then bit by bit we let other things slip in that have no place in a healthy diet - or at least - they have only the occasional place not a daily place (i.e. malteasers - though I get it totally, I used to eat literally a box a day whilst I was finishing my degree!) don't forget your exercise - that's so very important! Good luck, you will get there - 7lbs is fantastic - I aim at 1lb off a week - I don't always make that even! But it all adds up over time

Also took a gander at your diary and while your numbers"seem" good, I think your carb and sugar counts are way off. Fruit and candy have quite a bit of sugar and carbs yet I don't see that reflected in the numbers. You should also be tracking your protein and fiber to ensure you're getting sufficient amounts of both. You might want to examine the sodium content of your food sources as well. Too much sodium can lead to water retention. Aim for 1300mg or less a day.

The best advice I have is to stay away from processed foods. Eat whole foods like fresh vegetables, fruits and meats. Try to limit sweets and make more meals at home so you can control what goes into your food.

Most importantly, don't get discouraged because losing 7 lbs in 5 weeks is a step in the right direction.

Don't be afraid to ask for your food to be prepared in a more healthy manner when eating in a restaurant. Simple things like steaming veggies with no added seasonings, broiling meats, skipping the bread or starchy sides like rice or potatoes, eating a nice large salad with loads of veggies and dressing on the side, etc. Don't feel as if you Have to order everything as it is on the menu. I order "off" the menu all the time when going out and restaurants are more than happy to accommodate their guests.

I concur OP - it's not just about your amount of calories but also where you get them from.

I can have my evening meal from MacDonlads or I can make myself something healthy and have much more delicious food for the same number of calories

"I just wanted to post something about what to expect during the phases of weight loss.

Overview (why I'm posting this)
Over the course of about 7 months on here, I have seen many people suceed, I have also seen some drop off the map. I expect this is because some succumb to the demon that is temptation, and some to the devil that is dissapointment. I wanted to give a few "heads up"s to both new commers and vetrans to the site. Some may know already, some may not. But either way, if this helps anyone to set more realistic goals in their own head, I feel like it has done it's job.

Phase 1. The start of a brand new day! (or week, or month, or year)
Expectations are sky high, usually so is motivation and intentions. This is where most people lose the most weight. At the start it's not uncommon to see 4 to 8 lb losses per week. The reasons for this are mostly (sorry to disappoint) water weight. You drop excess water quickly, and you can have up to 5 lbs of water weight. The next biggest reason is the fat that is right next to the blood vessels, the stuff that you put on in the last month or three, it will melt like butter usually.

Phase 2. Reality setting in.
At about week 3 to a month or so, people suddenly realize that they are no longer dropping 8, 6, or even 4 lbs a week. This is a crutial phase in your journey. Expect this, it is natural. You have shocked your body by changing both eating habits and exercise routine. Now it has had a little while to become used to the new lifestyle, it's going to compensate. Your body still doesn't believe it's permenant yet, so it will still try to store some fat, so now that it knows how to regulate it's new metabolic levels, it tryies to store fat in earnest. It's not uncommon for people to hit a wall here, no loss for weeks. Expect this as well.

Phase 3. The routine.
At about 2 months or so, your routine is pretty much set, your body is beginning to believe that you really want to STAY the way you are going now. You will start to see more consistant (but lower, usually 1 to 2 lbs a week) loss, also, you should start seeing some muscle tone (depending on how much you had to lose in the first place). If you stop to think, you should realize that you have improved dramatically in your exercise levels. If you do cardio, you should notice how much longer and harder you can work. This is important to realize as it is just as big of an indicator as weight loss. Also, by now you may notice that your clothes no longer fit right. This is also very important. The weight may not be falling off anymore, but you are becomming a smaller person. Weight is arbitrary, if you are building muscle (which your body is doing at a furious pace by now) you won't notice huge losses, but you will notice wholesale changes in the mirror!

Phase 4. Really digging in.
This is where the second wall can happen. You're probably at between 3 and 4 months by now, and if you have gone this far, you feel like you have already suceeded. This is where many people stumble. they are tired of the routine, tired of eating different things from all their friends, limiting their alcohol intake. Basically the shine has worn off. this is when your really need to plant your feet. Maybe change up your exercise routine, make a concentrated effort to find different, but still nutritional food. Talk to people. And examine how far you have come. At this point, no matter how much external motivation you receive, it's all about believing in yourself!

Phase 5. End game.
5 or 6 months in you are probably working on that "last 10 pounds". This can be discouraging for many as it is a slow burn. Remember, your body probably feels like it is where it needs to be, your brain might think you need to lose 10 more, but your body is quite proud of itself now, it feels like it has "Done enough" and it wants to stay RIGHT HERE. The body LIKES to have a little fat around just in case, especially for the ladies (sorry girls, it's just human physiology). If you feel like you still need to lose it, prepare yourself for some guerrila warfare against your body. Design an exercise regimen that is very dynamic, forget the "same thing every day". Make a plan that challenges you both physically and mentally. Make sure you give yourself a day off here and there to just veg. And by all means, remember, muscle burns fat at rest. So get some weight or resistance training involved.
The last 10 may take 3 to 6 months to lose. I know nobody wants to hear that, but it's true. And forget the idea of increasing your calorie deficite, healthy bodies need good nutrition, your body no longer has the fat reserves to handle the large deficites you could when you were 30 40 or 50 pounds overweight. Better to make it a 3 or 400 calorie deficite (NET, please count your exercise calories too!). It may take a bit longer, but your body will like you for it. Plus it feeds those new muscles and keeps them burning fat, keeps your skin healthy (elasticity is important when you want those places that were stretched out to "snap back") and keeps you from getting head aches and depressed.

Conclusion:

this is what I have learned, not just from my journey, but from others as well on here. It saddens me sometimes to see people hit one of these stages and not recognize it for what it is, a part of the process. If we all can have realistic expectations, then we are more prone to win the fight and stay healthy in the long run. Note that some people will hit these stages harder then others, some may take longer, but for the most part, this is the rule that the exceptions will come from.

Best health to you all!

-Banks "

Congrats on losing 7 pounds!!

I just wanted to echo what others have posted. Breakfast is my favourite meal of the day. I think you should branch out from your rice krispies. Try a slice of whole wheat toast with natural peanut or almond butter, scrambled eggs with spinach, onion, green pepper, or some oatmeal with fruit to sweeten it up!

I'd get some more vegetables within your day as well. You can sneak a serving of vegetables in your smoothie by adding a cup of baby spinach.. I know, it sounds weird, but the sweetness of fruit really masks the flavour, you just have to get over the really bright green colour you're drinking. Wraps are really good for getting veggies in too, with a tablespoon of hummus on a whole wheat wrap, so good! I just think you can branch out from your diet a bit and try things that are more filling and better for you! Good luck.