healthy eating.. did i do well? what did i do wrong?

Question

BFAST:
half a plain bagel
light n fit yogurt smoothie (70 cals)

LUNCH:
couple carrots/ organic yogurt/ orange

DINNER:
baked potato with reduced fat sourcream/ a grilled slice of chkn on wheat bread

DESSERT/SNACK:
water melon.. lite cool whip mixed with peanut butter...

i stepped on the scale. says a number i dont possibly kno how it could get there.. since i worked out.. and i ate FAR worse last week and didnt gain (had sweets) HELP !! WHAT AM I DOING WRONG>??IS THE OORGANIC PEANUT BUTTER MAKING ME GAIN WEEIGHT? =*(

Answer 1

breakfast is supposed to be the biggest meal of the day. Yours looks very tiny. Add some protein to breakfast and more complex carbs (i assume its a whole wheat bagel?)
Lunch is way too small - have a sandwich or big salad.
find daily calorie intake calculator, enter your stats and find maintenance intake- take off 400-600cal and you will lose eating that much a day.
use fitday.com to track your intake
eat 5-6 small meals a day -make healthy food choices - complex carbs, lean protein, healthy fats, dietary fiber (5-8 servings of fruit and veggies a day) etc.
cardio is the only fat burning exercise, 4-6 times a week for average of 45min, light weight training a few times a week
at least 8 glasses of water a day
no candy, junk/fast food, fried food, nothing made out of white flower, no processed foods, no sodas

Answer 2

Eat whole grains - min. 3 grams of fiber per serving.

Read the labels on your yogurt - make sure it doesn't have a lot of added sugar. Light n' fit is fine.

Eat a more substantial lunch add a protein such as cottage cheese, chicken, lean lunch meats, and fiber like beans(chick peas, kidney beans...). peanut butter is ok in small quantities - I prefer to stay away from eating that too often (ALL THINGS IN MODERATION) and no cheese unless it's reduced fat.

At dinner, add some veggies and choose either the bread or the potato.

Stick with it. It seems like forever but it will be worth it to do it today and the next day and the day after that, because there will be 1 day when you can look back and tell yourself that you kept a promise to yourself and now you feel and look awesome...

Answer 3

your weight will naturally fluctuate throughout the day or from day to day... you may just be retaining some extra water today. As for the foods you eat, I would cut out the wheat bread that you ate your chicken on. If you don't want to eat plain grilled chicken, try dipping uncooked chicken in egg, coating it with breadcrumbs and baking it for 30 mins at 350... it's my favorite kind of chicken! You could also try eating a turkey sandwich with lunch to give you a little more protein. Everything else seems pretty good though... lots of fruit, veggies, and calcium... just keep up with that diet and exercise (lifting weights helps burn more calories) and i'm sure you'll see a weight loss soon!

Answer 4

Try focusing your diet on lean proteins found in turkey, fish, chicken and eggs. Add vegetables and lots of them. If you focus on this being most of your diet, while adding in 1-2 servings of complex carbs found in whole grains instead of bagels and potatoes. While potatoes aren't necessarily "bad" for you, eating too many or eating them daily is a lot of starches. It looks like to me your eating too many carbs and not balancing it out with good protein and vegetables. Your only veggies were carrots. Try including veggies in at least one snack and two meals during the day to ensure you get enough. Eating too many fruits also can have an affect, especially if you eat only fruits and not enough veggies. Try eating only 1-2 servings of fruit. Eat only whole foods as well. Look at your yogurt, does it have added sugar? Try eating plain yogurt with a small amount of fruit cut up in it or blend it with frozen fruit and a scoop of protein.

Also, don't use a scale, take your measurements, you'll be surprised to find weight loss in inches before you'll see it on the scale.

Answer 5

1) Weigh yourself in the morning - not at night
2) Cut out the white foods - bagel, baked potato - and too much starch at one meal - baked potato and wheat bread - add more veggies
3) add in protein at lunch - grilled chicken breast on salad w. low cal dressing vs yogurt
4) Drink 64 oz of water a day
5) Be sure you are not drinking your calories
6) Exercise

Answer 6

if you weigh yourself right after you eat, you will weigh more because you just consumed your food and it will still be digesting. you cant do that, you will think youre fat haha. weigh yourself in the morning before breakfast, that is your true weight. i think you ate just fine. eat a little more veggies and protein and less carbs.