If you are 5’3 and weigh under 8.5 stone, what do you eat in a typical day?

[tired247365]

And how much do you exercise?

I want to lose some weight, ideally to be around the 8 - 8.5 stone mark.

I’m 5’3 and 8st 2lb

Breakfast: Toast with peanut butter & banana, eggs on toast or oats with honey and frozen berries are my 3 usuals

Morning Snack: Apple or grapes

Lunch: Chicken & rice bowl, tuna pasta salad, chicken & avocado wraps, stir fry, baked potato with a topping are my usuals

Afternoon snack: yoghurt usually but sometimes a few biscuits, nuts or crisps

Dinner: We have 2 kids and just all eat the same meal so our usuals are spag bol, curry, mince & dumplings, lasagne, hunters chicken etc, just normal meals!

Usually end up having some chocolate before bed!

I will say thought that I do move more than the average person, I run anywhere between 50-100km a week which means I can eat much more than I would be able to if I was doing no exercise.

I’m 5’3

i was 8.10 in my late teens. To maintain that I ate less than 1000 calories a day, and was very active. Yes I did have an eating disorder at that weight.

it’s not a healthy weight for me. I can maintain 9.5 on a more normal 1500-1800 calories.

I'm 5'7" and maintaining just over 11 stone now, BMI 24/25.

I tend to eat granola, fruit and yogurt for breakfast, salad for lunch or an open sandwich, and something like Veggie pasta/fish/chicken/chilli for dinner. My breakfast has 12g fibre and 20g protein.

Salad is something like lentils, avocado, chicken and various veg, sometimes egg. 8-12g fibre and 25-35g protein. Breakfast is about 300 calories, lunch about 400-500, dinner 500-600. Snacks - not much, a pear, banana, or tiny bits of chocolate. 1200-1500 calories a day.

It's not much, but I'm at menopause and being super careful (and accordingly having as much protein and fibre I can for the smallish amount I can eat otherwise I'm starving all the time as I could eat a hell of a lot more) as I gain weight so easily, and spent 15+ years being 2+ stone overweight.

I am 5’7 and 8 stone 9 ish - after losing 5 stone.
Breakfast - steel cut porridge oats with wheat bran and flax, pistachios and maple syrup made with water.

Lunch - salad or veg and cottage cheese or tuna or chicken

Supper - home cooked meal - pulses/ quinoa/ brown rice, meat, fish, veg - something along those lines.

Snack - dark chocolate, fruit, nuts etc .

Lots of exercise - walking , mountain hiking, circuits, weights etc.

Boring but I have lost 5 stone through giving up bread/ pasta/ junk/ wine / takeaways etc. I’m in my fifties and I feel so much better for it. I miss cake and toast though !

Yes, that’s my lunch most days. Half a packet of proper Italian breadsticks, half a tub of hummus and a big handful of carrot sticks. With a cup of tea. Keeps me full until dinner. If I eat more I feel sick and get indigestion.

It’s not on the very low side for the height. My BMI is 20.7. Perfectly normal to be this height and weight. I’m still chunky in places and need to tone up but lack the motivation to do it. I’m not small framed. I’m post menopausal and on HRT.

I don’t eat breakfast . Lunch is usually soup and bread or some kind of salad . Dinner- something vegetarian tofu noodles / chickpea curry. Will eat fruit / some crisps during the day.

This is a really interesting thread! A weight I can only dream of, what's interesting is that most posters seem to be vegetarian or eat very little meat.

We only eat meat once or twice a week (never more than twice), fish is twice a week, then the rest veggie. So we follow that framework when we do our meal plan for the week.

Same. The lowest weight I can be and still have a healthy BMI is 7.5stone. My BMI at 8st 4lb is around 22 which is pretty average.

It's what you DON'T eat I think... no UPF, no added sugar, keep refined carbs low

I’m 5 foot and weigh 7st 7lbs.

Breakfast: egg muffins (one egg, spoon of cottage cheese)
Lunch: meats and salad / chicken wrap
Dinner: meats and veg / pasta or rice dish
Snacks: Greek yogurt and blueberries, dates, nuts, seeds, seafood sticks … and my most bizarre favourite is a bowl of beetroot 😳

I eat a lot of meat, but mostly seafood and chicken. For me it’s the carbs and the UPFs. Eat toast and something out of the freezer and my tummy is huge and it adds a good four pounds for a few days.

I realise it’s technically healthy but I’m 5ft 2 and I think I would look ill at that weight.

Porridge for breakfast (35g ish of oats, 140ml ish of milk, spoonful of flaxseeds, some pumpkin seeds, some honey). This is the only thing I weigh out because otherwise I get the consistency wrong.

Lunch varies but two scrambled eggs on two slices of toast with some cherry tomatoes is fairly typical if I’m wfh. And I’ll have a packet of crisps. If I’m in the office I tend to take a sandwich.

Dinner really varies so can’t really say. Yesterday and the day before we had lasagne, tonight I’m making fishcakes, tomorrow a slow cooker chicken thing. It’s always made from scratch because we have a couple of allergies in the house that make it harder to buy stuff ready made. Then generally something sweet - we do a lot of baking so some brownie or a bit of cake.

If I have an early gym class, I wake up and have some plain yoghurt with some jam stirred in as otherwise I get too hungry. I’ll then have porridge when I get back.

At this height i honestly think that’s too skinny. I prioritise protein now and lots of resistance training. I try to stay 8.6 or above; I’m slimmer now because I’m carrying more of the weight in my arms as muscle. And I need the carbs to fuel my muscles. If I don’t I loose too much weight suddenly which means a huge crash in energy. (I’m probably post menopausal now though on tamoxifen.)

slimmer smaller women are at greater risk of osteoporosis; I’ve been diagnosed with osteopenia in my spine but not hips. So I am really careful- if you actively build muscle strength you naturally start to loose weight in terms hip size while scales stay the same. Then after a while you loose weight but that is when you risk loosing muscle - and bone density. Women need to eat the carbs at this point.

I try to eat as much protein as I can before 10 am, and roughly 30 mg for lunch and dinner thereafter. Protein rich snacks too. Lots of fibre rich foods for carbs

I exercise everyday. I usually just have a black coffee for breakfast, some kind of salad with tuna or salmon for lunch and then a ‘normal’ home cooked meal such as spag bol for my dinner. I eat around 1600 calories a day.

Dust

I now structure food around a ‘plant forward diet’ - so protein mostly from plants. Beans, nuts, seeds, tofu, quinoa etc. Then add fish, eggs and dairy on top. I do eat a lot of cottage cheese, fat free yogurt and am addicted to Parmesan. I like meat but too much can affect my joints now. Also has to be very fresh.

snacks can be peanut butter on oat cakes, dark chocolate, nuts, pumpkin seeds,

I often add in a plain pea protein shake too especially when exercising. Have found creatine very helpful.

I think the MIND diet is very useful

We’re all built differently. I’m definitely not skinny at 5’2 and 8 stone, but I’m very small boned, with tiny wrists & ankles. I wear a size 10, 34C, and my stomach & thighs are definitely pinchable! I do need to work on more exercise and toning up a bit!

🙄

I'm the same height and that's the weight I was during my first IBD flare when I ended up on a drip in hospital.

Rude. I have gastric issues and can’t eat big meals but you roll your eyes.

I’m just a tad over 5ft3 and weigh around 8stone 5 currently. I eat v healthily as I have GERD and it keeps my weight down although I am still a size 10-12. A typical day is …

breakfast - no-sugar nut muesli with plant milk,banana, wholemeal toast w peanut butter. Or a homemade smoothie & the toast. Water.

lunch: 2 eggs, smoked salmon, green salad avocado, maybe bread. A couple of homemade biscuits. water.

dinner: pasta w homemade veggie sauce, grated cheese or homemade fish pie w brocolli. Water.

I’ll snack on fruit or rice cakes.

You’re like me. Very small boned, small feet and hands/wrists. Could do w toning up the tum!