What does your average day look like?

9am: small snack to tide me over till lunchtime. ~200 cals.

12pm: decent-sized lunch, usually leftovers or a sandwich. ~500 cals.

6pm: dinner and dessert. ~700 cals.

If I earn some exercise calories during the day, they usually go into my evening calories.

The key is tracking accurately with a kitchen scale and sticking to a reasonable deficit. Eat whatever you want as long as it fits into your calorie goal. Good luck!

7:30 am: Oatmeal with natural peanut butter and coffee (300 calories)
10:00am: apple (100)
12:00 some kind of wrap (usually chick pea salad on a p28 protein wrap), raw veggies, yogurt (400-450)
3:00 pm: almonds or dry roasted edamame (170)
6:00 pm: Dinner, usually varies but always has a veggie (around 400 calories)
8:00 pm dessert, halo top ice cream or chobani flip Greek yogurt (200 calories)

I like to eat often throughout the day, it helps keep me satisfied. I also try to have a serving of fat with each of my meals because that keeps me fuller longer. I have CLA but not because they help you lose belly fat (that is ridiculous) but because they are a dose of fat so if I do not have a healthy fat with my meal I take those for the same effect. They are expensive though so I only use them in a pinch, you can get the same effect with peanut butter, olive oil, or avocado, etc. I like snacks that are crunchy (hence the apple and almonds) because I find they are more satisfying for me. I also have cocoa roasted almonds if I want a sweet snack that day.

DX2JX2 wrote: »

clafairy1984 wrote: »

What does your average day look like and do you have any go to foods/tips to share?
Gradually piled on weight and seeking advice towards shifting it again

Shifting it or getting rid of it?

No advice really needed - you won't learn much from others and just really have to do it for yourself. Figure out your calorie targets via MFP, measure and log your food accurately, and keep you food intake where you want it to be over time. That's really all you need to know.

They are synonymous in the UK

What my day looks like today-

up at 6ish/black coffee with a bit of splenda

10ish-2 slices of sprouted whole grains bread, toasted, with 2 triangles of light cheese spread on top/can diet soda

2pm-granola bar (in van heading home from errands)

2:30pm-3 ounces chicken breast, shredded, with 1tbsp fat free ranch dressing (mixed together), on top of a whole grain flat bread, with black olives and tomatoes; cup of black coffee with a bit of splenda

Now it's 4:30 and I'm up to my eyeballs blanching collard greens, turnip greens, spinach, kale, rainbow chard, beet stems and broccoleaf. After I get this all processed I'll use some of it for my green smoothie, around 6pm, (the rest will be frozen in disks for future green smoothies). Green smoothie today is 1c of fat free milk, the veggie mix, a banana and then strawberries.

7ish I'll have sauteed mushrooms (olive oil), with cauliflower rice, broccoli and green onions. With a side of red bell pepper and fat free ranch dressing; cup of black doffee with a bit of splenda

I follow a modified DASH diet protocol for a healthy eating pattern.

I played around with what I ate until I found what worked for me.

My typical day on my self-created "microwave diet":

Tea
Frozen breakfast sandwich + square of chocolate
Tea
Oatmeal
Tea
Frozen dinner with a bag of frozen veggies
Tea
Protein bar
Tea

Every few months it changes as I increase my fitness level. We can all tell you what we do but you will still need to find what works for you.

My days usually look like this now:
Wake up and drink coffee
Work
Lunch 200-400 cals
Back to work
Afternoon snack - protein shake usually
Work out- 2hr when I have class, 30-60 min the rest of the week
Shower
Dinner 600-800 cals
Tv
Sometimes a small evening snack. Lately the coconut noosa yogurts are my go to. They are high cal but on boxing days I have cals to spare and enjoy the treat after the hard work

I get up in the morning and prelog my food for the whole day starting with dinner then lunch, breakfast and a snack. Prelogging helps me stick to my goals better.
Then I eat breakfast and go about my day.
I have a pedometer and try to get 8,000 steps minimum now and often get 10,000. I have to purposefully walk or I would get less than 3,000 steps.
I eat at home except lunch on Saturday or Sunday.

My average:

Get up around 8:00 AM
Coffee with 1/2 &1/2, egg, 1/2 English muffin and 1 tsp butter

Lunch: sandwich with 1 slice high fiber bread, 2 oz sandwich meat, fruit, yogurt

Head to the pool, do 1 mile laps then a water aerobics class

Dinner: salad of some kind (currently cucumbers, tomatoes, and onions with balsamic vinegar) and whatever stew I made in my crockpot

Bedtime snack: protein bar, almonds, yogurt.

1600 calories base. Pool day gives me about 900 extra

Overall, I average about 1900 calories per day. Some days more, some less depending on whether I am at the pool or not

Wake up at 6 30, make oatmeal and coffee (200 cals), go to work.
Snack around 11, usually an apple or a pear (100) I work in a school and there's always snacks and cakes in the staff room so I need to have something to nibble on!!
Lunch around half 12, usually soup and thin crackers or a tuna salad, sometimes beans on toasted light bread, pitta bread etc. Usually around 300-400 Cal's
Get home, and I'll have a low fat yoghurt and then start making dinner for me and my partner usually pasta based so I bulk mine up with veggies and watch the portion sizes.

And if I've done well and I've got the Cal's left, I sometimes treat myself to a couple of chocolate digestives with my evening cup of tea before bed.