Not losing weight despite massively cutting back

[Morgun]

Can anyone analyse what I’m eating and tell me where I’m going wrong? I’ve cut back so much yet the scales are not shifting. I’m 5ft 8 and 16st

breakfast - porridge oats, 2 slices of wholemeal toast with low fat spread, a fat free yogurt and a banana

lunch - pasta salad with a wholemeal roll and a packet of low calorie crisps.

Aftetnoon snack - apple, nuts and sometimes a fat free yogurt but not always

dinner - homemade spaghetti bolognese (wholemeal spaghetti), 2 small slices of garlic baguette, a weight watchers mouse and a piece of fruit

evening snack - a couple of biscuits

this is far less than I used to eat yet the scales are not budging. I’m being told to cut down further but I can’t see what else I can do, I’m struggling as it is.

How is a couple of eggs more nutritious than porridge, wholemeal toast and yogurt?!?

ive seen a lot of recommendations for switching to full fat yoghurt. I think a better one is to switch to plain Greek or natural yoghurt, either full fat or 0% fat.

Porridge and toast are mainly carbs. Eggs are one of the most nutritious foods on the planet. They’re a complete protein, a good source of fat, and contain umpteen vitamins and minerals.

They have a lot more protein, which keeps you fuller for longer and can help to build muscle if she's exercising. My NHS dietician keeps telling me to eat more protein, no less than 100g a day. This should be protein as shown in the tracker, not just 100g of chicken or whatever, which is not equal to 100g of protein.
Wholewheat bread is great for fiber and it keeps you fuller than white bread but OPs food choices are already full of carbs and not enough protein, so she should balance the meals better if she wants to lose weight. If she didn't have pasta, biscuits and bread the rest of the day, that breakfast would look much better. I think posters were trying to suggest swaps and some bread needs to go.

There is a myth that fat free yogurt is full of sugar. Fat free yogurt has just had the fat removed. Obviously you would be aware of the yogurt was sugary by the addition of fruit jam etc, which would be clearly visable. Otherwise it’s just yogurt.

So that’s just protein. Not more nutritious, just more protein. They’re not the same thing.

@Morgun as an example here’s an average day for me if trying to lose weight and believe me at 63 this is the 1lb to 1.5lb a week kind of losing weight , not more and I’m not on WLI -

breakfast 2%fat Fage Greek yoghurt with about 8 raspberries and 8 blueberries , l hard boiled egg

lunch - tomato and basil soup with 2 rye crisp bread - sometimes half a banana mid afternoon cut into slices

dinner - salad with a whole small pack of prawns and 1 large tablespoon of Waitrose yoghurt dressed coleslaw

several glasses of water, several green teas, 1 Americano with oat milk

and that’s it - 2 days a week at weekend will add in another 400 cals with 2 glasses of wine each day

You really need to read and digest these replies. See mine earlier - here’s a sample day for me when I’m focusing on losing 1lb a week with a 500kcal deficit a day.

@Morgun I think this post in particular would be really helpful for you to look at. Look at the screenshots and see how many calories each item/meal is. This is why I recommended Nutracheck. It will really help you to see where and when you are overeating.

I’m sure it must all feel overwhelming but I am sure you could make some significant progress by gradually making a few changes.

A lot of flavoured fat free yoghurt has added sugar yes, and other chemicals for the flavouring which is why I’d avoid them. Eg https://www.sainsburys.co.uk/gol-ui/product/onken-fat-free-vanilla-biopot-450g

Im sure there are also sugar free fat free versions, I just can’t be bothered reading all the labels so go for plain fat free!

No, great for healthy fats and have a number of vitamins. Eggs are undoubtedly better than porridge or toast for breakfast. Doesn't mean oats don't have a place but eggs for breakfast if you want to make a quick, healthy change to your diet is a great first step

I think the "nutritious" was refering to the combination of eggs, yogurt and berries, not just the eggs. Not my post, so I don't know what @MemorableTrenchcoat was refering to but that's what I am assuming. Eggs, however, are also nutritious: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/is-it-healthy-to-eat-eggs-every-day

All of this.

No- it is clear if yogurt has bad sugar added. We’re not stupid right? We don’t have to read a label to tell that vanilla flavouring = added sugar?

yogurt is yogurt. It’s like suggesting semi skimmed milk is more sugary just because chocolate milk exists, and you might mix them up somehow

No, it was a couple of eggs OR yogurt and berries.

eggs are of course nutrious. I would argue that they are not more nutritious than porridge and toast, which contain more vitamins and minerals than eggs alone.

Wow that’s a huge amount of food per day! I’d say either porridge or one toast for breakfast. No crisps or biscuits. You’re basically still eating too much even if it’s less than before.
I’m currently losing weight with the help of Mounjaro and my typical day looks like this:
breakfast - one slice of wholemeal or granary toast with a thin scrape of honey plus one piece of fruit
lunch - I try to make this my main meal. Protein heavy such as grilled chicken or fish, veggies, no carbs
snack - one plain biscuit

dinner - yogurt and fruit or boiled egg or very small portion of porridge made half with milk / half water
I’m losing 1lb - 1.5lbs a week doing this

I don’t understand what (or frankly why) you’re arguing here. It has nothing to do with being ‘stupid’ or getting mixed up.

The item linked previously has vanilla flavouring AND sugar added. Here’s a flavoured yoghurt that does not contain sugar, but artificial sweetener https://www.asda.com/groceries/product/diet-low-fat-no-added-sugar-yogurts/muller-light-banana-custard-flavour-yogurt-160g/6346360

That’s much too much food.Toast and porridge, drop the toast, drop the yoghurt.

Don’t have pasta salad, have proper salad with eggs, ham or chicken, you can keep the bread roll then.

no afternoon or evening snack.

Only have 70 grams of dried pasta and no garlic bread.

Eat a lot more vegetables.

to be fair to the OP, I wouldn't be full on 40g of porridge and was also shocked when I discovered that was an actual portion.

I eat eggs or salmon for breakfast (sadly am dairy intolerant but love full fat greek yoghurt plus berries). Or I just fast until lunchtime.

I was also shocked at the calories in nuts - I can't do nuts as I would eat a handful and a million calories (similarly, who can eat one square of chocolate?!).

OP protein and green veg is the way to go. Bit of cheese to snack on.

Sorry do you not understand the point? It’s obvious if a yogurt has sugar (or sweetener ) added. Do you think people don’t know that? The one you’ve linked to is bloody banana flavoured 😂

there are plenty of plain fat free yogurts around. There is nothing wrong with fat free yogurt.

you’re arguing because you are spreading the myth that fat free yogurt is sugary and keep posting random links at someone who is simply confirming that it is not, inherently, any more sugary than full fat yogurt.

Let’s say you had a choice of desert islands to be stuck on for a month. One had nothing but eggs to eat, the other, only porridge and toast. I would suggest you’d be in much better health after a month on the former.

Yes that’s a perfectly logical and scientific way to measure this nutritional value of food 😂

It may not be scientific, but it illustrates that eggs would keep you in better health, for longer, than oats and wheat. Humans can survive perfectly well on zero carbohydrates, but would quickly die without protein and fat. Eggs are simply a more nutrient dense food than grains.

it doesn’t illustrate anything. It’s just an idea you have.

Hmm, you'd be seriously constipated after a month on egg island 😂