How are you tracking your calories? Try using CRON-O-Meter, and that way you can share a screenshot with others.
The first step in becoming healthy is to cut down on processed foods and replace them with whole foods. Don't worry too much, don't stress, just concentrate on eating the right types of foods. Eat when you're hungry, eat slowly, and stop eating when you're just beginning to feel full.
A lot of people face similar problems. Over time with gradual steps you can get onto the path of good health.
Hi, thanks for making this sub! I think it is a great idea. I think its not always easy for people to show their diet for others to critique but I think it can be very helpful. Hopefully everyone is patient, encouraging and positive on this sub so people will feel ok posting their diets.
As others have said you should eat more.
What you have listed there is about 600-700 calories. You need about 2450 calories a day to maintain your weight which is about 3 and half times what you are eating now. This is based on your stats you wrote in another comment.
You can use a calculator like this: calorie calculator, which takes into account weight, height, age, gender and rough exercise level.
For breakfast eat entire eggs! The yokes are good for you.
I use this site cronometer to make sure I am eating enough calories. It also shows the dietary fat, protein, carbohydrate and vitamin and mineral content of a day's meals.
It looks like you are probably eating enough protein so you need to eat more carbohydrates and dietary fat.
Tuna is good although I wouldn't have it every day of the week due to its high mercury content.
Basic Info | Female |
---|---|
Age | 20 |
Height | 5'2" |
Weight | 106 lbs |
BMI | 19.4 |
BMI Categorization | Normal weight |
Estimated Bodyfat % | 22 |
BMR (Mifflin St-Jeor) | 1204 |
Exercise Frequency | 3x week |
TDEE | 1656 |
Macros - Female | Calories | Protein | Fat | Carb | Fiber | lbs / Week |
---|---|---|---|---|---|---|
20% Cut | 1324 | 85 | 42 | 151 | 19 | -0.66 |
15% Cut | 1407 | 85 | 42 | 172 | 20 | -0.50 |
Maintain Weight | 1656 | 85 | 42 | 234 | 23 | 0.00 |
5% Bulk | 1738 | 85 | 42 | 254 | 24 | 0.17 |
10% Bulk | 1821 | 85 | 42 | 275 | 25 | 0.33 |
You might benefit from reading a book about fitness & nutrition. This one is a great resource for women, with comprehensive sections on nutrition, training & supplementation.
Some key principles for you:
1) It's best to focus on one thing at a time - losing fat/retaining muscle OR gaining weight/building muscle, & eating & training for one goal or the other - instead of trying to do both at once.
2) Your body doesn't build much muscle without a caloric surplus (& weight gain) & also lifting progressively heavier weights over time.
3) When cutting to lose fat, you want to eat between your BMR & your TDEE. For you, that would put you somewhere in the 1200-1400 range. You may even be able to lose on 1500 if you train often enough. But you'll need to eat like that SEVEN days a week (at least in terms of calories), not 5 days & then go off plan on the weekends.
Good luck
Age 17
Height 5 5
Weight 130 lbs
BMI 21.6 (Normal weight)
Body fat % Estimate (Female) 24 %
BMR (Mifflin St-Jeor - Female) 1376 (You don't want to eat less than this)
BMR (Katch-McArdle - Female) 1332
TDEE (Female) 1951 (Activity Multiplier) 1.418 (Train 4x week)
>20% Cut (Aggressive) 1560 cal Protein 104 g Fat 52 g Carb 169 g Fiber 22 g
>15% Cut (Suggested) 1658 cal Protein 104 g Fat 52 g Carb 193 g Fiber 23 g
>Maintain Weight 1951 cal Protein 104 g Fat 52 g Carb 267 g Fiber 27 g
Eat like one of the cutting plans above. Also, you could look at something like this to figure out how to get more protein in your vegetarian diet
I might post this in /r/loseit
See this one -- HealthifyMe -- https://play.google.com/store/apps/details?id=com.healthifyme.basic&hl=en
MyFitnessPal has a very wide audience -- mostly western userbase but quite world-wide with a very large database of foods. I would make sure that you experiment with that one.