What am I doing wrong?

[Orchidskeepdying]

I've been trying to loose weight for 3 weeks now. I've lost next to nothing.

What am I doing wrong:
Ive been eating
Breakfast: cereal with milk
Snack: Fruit/carrot stick
Lunch: Cereal with milk
Dinner: healthy dinner eg spag bol, chilli with weighted ingredience.
followed by a yoghurt.

At the weekend I did eat more but i've been recording my calories and haven't gone over 1700 at the weekend. During the week i've been eating about 1300.

Ive also been swimming twice a week.

Help me!

Looking at your diet I would say waaaay too many carbs!

Is it the cereal? I have swapped that at the end of this week for crackers and houmous with salad... I need something quick and easy for work, I don't have a long lunch break.

Well it all contains carbs.... Not just the cereal, but even fruit, yogurt,milk etc. Can you take a homemade soup for lunch? Or salad with chicken, or any meat? There isn't much protein there.

I don't really like soup. I could do chicken with salad I suppose. I do find that carbs stops me snacking though. A bowl of cereal will last me till dinner. If I had salad I would be hungry by about 4pm.

Not enough protein or fat and too many carbs. Most people fail to take into account that most of the food you use in a day goes towards repairing the body which requires protein and fat as building blocks and energy which can come from fat, protein or carbs. If you aren't feeding your body enough building blocks then it can't do the repairs and therefore requires much less energy than it would otherwise. You want to be eating protein and some fat at every meal. A salad will keep you going til dinner time if it has a chicken breast and some fat e.g. some avocado, cheese or olive oil.

ok, so i'll try salads with chicken this week for lunch and see if that works. Thank you for advice!