Is this a good or bad day for someone trying to lose weight?

[OrangeFlowersAreLovely]

Breakfast:
Bowl of fruit and fibre (standard Kelloggs variety pack size) with a few added raisins and ss milk.

Two slices of brown bread, no butter. With baked beans and two poached eggs.

Small orange juice and one medium decaff coffee.

Lunch:
Nothing - out walking for hours. Hence bigger breakfast.

Dinner:
Medium sized jacket potato, no butter. Filled with tuna and sweetcorn (had to buy the sandwich filler one as away from home and not much choice, so probably contains mayo). Salad consisting of shredded carrot, lettuce, spinach, coleslaw and beetroot.

Desert:
One high protein yoghurt 83 calories.

Exercise:
Walked / jogged 7 miles in total, over 13k steps.

(Yes I could google it all but I prefer human opinions. Thanks).

When I have some weight to shift, I tend to find I have more success by limiting my carbs and upping fat / protein, so for me, what you've described would be too carb-heavy for me between the cereal, bread and potato, but you know your own body. If you're losing steadily, then fine.

However, if you are a bit stuck at the moment, you might find that reducing your carb intake might help (and that includes the natural sugars in the orange juice).

I agree, for me cutting the carbs and upping protein and fat works.

Appreciate you were out walking so you didn't have lunch, but I'd have just had one slice toast and one egg with the beans for breakfast and taken some fruit with me to keep my metabolism going.

it depends a lot on how much you currently weigh. That would be a decent day for me calorie wise but would probably be too much for someone a lot shorter/smaller.

I don't think eating an extra large breakfast and then skipping lunch is a good idea. I also think we're all so individual in how we process food so what other people say won't necessarily apply to you. Personally I wouldn't be able to eat so much at breakfast but if half your breakfast was moved to lunch then that would probably be a pretty standard day for me and I'm slightly underweight (I'd have more snacks tbh).

Can you tell me a bit more about your walk/jog? That wouldn't be anywhere near enough for me on a day where I ran ~10k, but I'm not you. Was it more of a walk or more of a jog?! If more walk, I'd probably have shoved a low sugar high protein bar in a pocket somewhere to keep me going.

Also depends how much you have to lose, if you're nearly at your target wieght then you don't need much of a calorie deficit.

I would not lose weight eating that. Too many carbs and not enough fat.

Have you tried running it through an app like MFP or Nutracheck?

If weight loss is your goal, you need to work out if you are in a deficit. Sometimes weighing things out is a real eye opener, as what you think is a small portion may not actually be. It's all these additional little calories that add up.

Based on the above I don't think it's a bad day at all with that level of activity. I do echo other comments that it feels a bit carb heavy and I would feel hungry on that, but obviously you might be different. I definitely need more of a protein boost to keep me going and away from the snacks!

Carbs really fill me up to be fair, but I like the idea of dropping one egg then having maybe a banana or apple a couple of hours later. I'm only 5"3... I am over 10 stone (thigh heavy) and want to get back down to 9 and a half. I did work out what I had today probably evens out to 1,500 calories... plus burning more via exercise. So fingers crossed I am going in the right direction. I actually lost 2 stone last year, but (no-one in real life knows) it was down to personal stress not food! I hate being bigger.

I'd personally ditch the dried fruit as it's full of sugar and ditch for fresh

If you’re going to drop anything, drop one slice of toast and keep two eggs - protein

@OrangeFlowersAreLovely

Carbs really fill me up to be fair, but I like the idea of dropping one egg then having maybe a banana or apple a couple of hours later.

Why would you drop one egg?

You'd be better to add an egg and drop the toast / bread.

As you don't have a huge amount of weight to lose (I'm the same - only about 3kg or so), exercise isn't going to make an enormous amount to your calorie deficit (although it will, of course, make you feel and look better).

You need to be really strict about your calorific intake and improve your eating habits overall.

That would not be a terrific day for me, no, and it would not sustain weight loss.

create a MyFitness pal for free and work it out!

I’d die of starvation, if the misery didn’t see me off first.

I am the same as you OP, 5ft3in and going from 10st to 9.5st.

Last year I lost 2 stone in a few months, from tracking calories at 1200 per day.

I had a long break from tracking and I'm now looking to lose the final half stone by doing the Fast 800. I'm having 2 meals per day, one of which is salad, skimmed milk, everything measured/weighed out to track it, and I'm well under the 800.

Honestly I think weight loss at 1500 a day would be too slow for my liking!

I think that's a pretty good day OP. Realistic, sustainable- and still pretty low calorie.

But you will get the carb police and the 'I can only eat 700 calories a day' brigade out in full force on a threat like this.

I find protein much more filling than carbs. I'd cut out the ceral and bread (or have one slice of bread and then have 2 or 3 eggs. I used to think carbs were filling but over the years I noticed I was fuller for longer after eating protein.

Nobody here can tell you.
Depends on your weight, goals, BMR and TDEE.

I would note that's a lot of highly/ ultra processed food in breakfast alone - cereal, bread, baked beans, and lots of carbs. But if you've jogged 7 miles you need carbs j suppose.

Sounds really good to me & I'm counting calories at the moment & have lost weight.
I'd echo what someone said about downloading MyFitnessPal (the free version).
I enter everything in it I eat & it also logs my steps so I can see how I'm doing.
Best of luck!

Your post and title are different. But the best day to start a diet or any new regimen is around New Moon.

Absolutely no way can I operate on 1200 calories per day never mind 800. I could have done it last year due to depression but not now the Return Of The Appetite has reared it's head! I'd be snappy, irritable and an all round fucking nightmare for everyone. Plus I don't believe in fasting, it's works for a short term thing (like if you want to look good in a bikini just for a few days) but in the long run it's never sustainable. For me the slower I lose weight by both eating carefully and living actively, the more chance I will keep it off. WHY does it have to be so hard! I might ditch one slice of bread and have a giant mushroom instead tomorrow, then swap the orange juice for icy water. I actually did almost 8.5 miles in the end so I'm going with 100 calories per mile, although I did run around 1.5 miles and the walking is in a very cliffy / hilly place (North Yorkshire) x

7 miles = 2.5 hours of moving outside.

Bowl of fruit and fibre (standard Kelloggs variety pack size) with a few added raisins and ss milk. 180 kcal?

Two slices of brown bread, no butter. With baked beans and two poached eggs. 200 + 160 + 80 = 440 kcal?

Small orange juice and one medium decaff coffee. 80 kcal?

Dinner:
Medium sized jacket potato, no butter. Filled with tuna and sweetcorn (had to buy the sandwich filler one as away from home and not much choice, so probably contains mayo). Salad consisting of shredded carrot, lettuce, spinach, coleslaw and beetroot. 150 + 250 + 50 = 450 kcal

Desert:
One high protein yoghurt 83 calories. +83 kcal

So that is about 1180 kcal total? I'd be famished on that! I vote "good day". I thought it was a very healthy mix (high in veg, fibre, minimal junk)

Sounds ok to me if not a bit carb heavy. Was yesterday your 'day one'? Or have you been making changes for a while now?

I had to lose a lot of weight ( 6 dress sizes) post IVF and babies .. the only thing that worked for me was intermittent fasting .. not what I ate ( except not too much sugar) but WHEN I ate it .. once I understood that it was mind blowing .. never had to diet or do anything again ..