Can someone take a look a this food diary and tell me where i can make changes please?

[TitsalinaBumSquash]

I am trying to loose wieght by generally excersising more and cutting back on the junk food.

If i put yesterdays food diary can someone tell me where i can make chnages? Im using myfitnesspal and apparently im going way over my Protien allowence.

My food was a bit lax yesterday i have put my back out and cant walk well at all.

Breakfast

Danone Blueberry youghurt drink (the healthy digestion ones)

1 Medium Bannana

1 raw Carrott

Lunch

1 samll Jacet potato

half a tin of Tuna and 2tbsp Natural fat free youghurt

6 Cherry Tomatos

Cup of Tea made with skimmed Milk

Dinner

2 Poached Eggs on 2 slices of NImble Bread

Vanilla Muller Light.

I also drink 5-6 glasses of water a day.

Excuse the typos please i am in agony!

Not sure, will come back you but you have just reminded me i put the poaching pan on and have forgotten about it

How can tuna and 2 eggs be well over your protein allowance?

I would say that you need to eat a bit more on that diet plan.

It is generally healthy but I would add a couple of weetabix for breakfast or some Alpen.

Thankone - one rescued pan.

Iirc then yoghurt is protein based, as is the eggs. Could you cut down on the yoghurt type foods? as you seem to be having meals that are very heavy on the protein, although looking at that i am assuming that you are trying to ditch the carbs from the diet mostly.

erm.. not sure i am making sense. someone will rescue you. I need sleep.

I do usually eat a bit more, usually more raw veg becuase its easy to grab a carrot or stick of Celery out the fridge it is becuase yesterday and today i am eating whatever i can do quickly becuase of my back.

I usually excersise doing an hour of Wii 'just dance' or something similar but the wieght is just not coming off.

The calorie counting this is saying i can have 1410 calories, 194g carbs, 47g of fat, 53g of Portien but with that food diary i am 26 over on protien but very under for everything else.

You need to eat more tbh. And afaik, more protein is a good thing. If I were you, the one thing I'd cut out is the yoghurt. They are full of sweetener which can stall weight loss.

I dont have to much yoghurt i only have one of the 'healthy gut' yoghurt drinks in the morning as i suffer with stomach issues but they are only 100g so its only the Muller light and that.

Carb cutting isnt a concious thing i just eat what i fancy and what is easy as i have hyper mobility syndrome and spend a lot of time in pain so standing at a stove is to hard sometimes.

tbh i hadnt checked the yoghurt for sweetners!

I don't see how you can possibly be over for protein on that.

I would eat more protein, more good fats and include some snacks inbetween meals. Low fat yoghurt is the most unsatisfying foodstuff known to man. It is all sugar and fillers - yuck. Swap it for a tablespoon of grated cheese with your potato and an extra slice of bread with your dinner.

What you are eating looks like a starvation diet which will only result in slowing your metabolism and making you gain more weight! How many calories did that come to yesterday?

I think this would be better.....

2 weetabix
skimmed milk
blueberries

an apple

jacket potato with a mahoosive salad and baked beans so that you get the moistmaker without the calories
chopped up pear/tangerine with half a muller lite

cup of tea
rice cakes

Roasted chicken breast with cal free spray oil
Roasted vegetables with same oil
Salad
Rest of yoghurt with some strawberries

It was only 916 Calories

I dont have an eating issue i promise i was just incapacitated yesterday i usually eat more and will eat more today.

I am quite a bit overweight so im not going to waste away im 5ft 1 and weigh 11st 6lbs.

It's great that you are trying to cut out the junk, but you are definitely not eating enough. Try and think of food as fuel for your body and think about what it needs, a combination of protein, carbs and fats. If you don't eat enough then the body starts to hold onto fat and starts burning muscle, the less muscle you have the slower your metabolism is and the fewer calories you burn throughout the day etc. Things such as the muller light yoghurts are packed full of sweeteners to keep it low in calories, whereas you would be better with natural yoghurt and some fresh fruit.

When you have your lunch and dinner try and load half your plate with a variety of salad and veg, this will not only give you loads of vitamins and fibre but also help fill you up. Divide the rest of your plate between lean protein (turkey, chicken, fish) and 'good' carbs such as brown rice, wholewheat pasta, wholegrain bread, sweet potatoes etc.

Try eating regularly throughout the day, having a small snack in between each meal such as a piece of fruit and a few nuts. The combination of protein and carbs keeps you feeling fuller for longer and eating at regular intervals throughout the day helps to keep your energy levels up.

With exercise, your body quickly adapts to an exercise regime, so it is necessary to keep changing it, upping the intensity, adding weights etc in order to keep challenging your muscles. It could be that your body is now used to you doing an hour on the wii and needs a new challenge. Doing some sort of resistance exercise will also help to build or at least maintain your current muscle mass and increase your metabolism. There is a thread on here about the 30 Day Shred dvd which is only 20 minutes long and very effective, you just need a pair of handweights (or start off with bottles of water )