It would have been helpful if you had provided us with your age, weight and height. Because all of these factors play a role in planning your weight loss programme. You should also check to see if there is any medical condition responsible for your overweight. Losing weight is not a goal that can be achieved overnight. It requires eating right and being active. Many are of the belief that consumption of calories lesser than you burn will help you to start losing weight. If you go by that rule, your lists of food items have very prominent mistakes. Reducing the omelette to one egg or having egg whites would be a start. A bunch of other things would be to reduce your salad dressings to bare minimum, stop eating processed food though they might sound healthy like whole wheat bread.
From an Ayurvedic perspective, what your body needs is its metabolism corrected. Therapies like Panchakarma, help you in correcting the sluggish metabolism that leads to increased weight and the general inability to shed them off.
Also I would like to stress on the fact that it is very important that you keep a watch on how much nutrition and minerals and vitamins you are getting from your meal, rather than just keeping a watch on the calories. Also I hope you are drinking enough fluids too, during your day.
The reasons for not losing weight are,
- You are not able to create the caloric deficit required for the weight loss. caloric deficit is a number of calories that you take minus the one you consume. When you will consume less and will take more you will be able to lose weight.
- You are not doing cardio with high pace/ high intensity. The cardio is an effective weight loss tool if done with higher intensity. With routine intensity, its effectiveness for weight loss becomes less significant.
- You are not taking proper and adequate sleep for 07- 09 hours.
- You are stressed.
- Your hormone is unhealthy, especially the thyroid hormone.
- You are taking much alcohol.
- You have the deficiency in Vitamins and Minerals especially Calcium, Magnesium and Vitamin D.
A man needs about 2,400 and one female one thousand 900 calories a day. Based on physical labor, these calculations may increase or decrease.
In fact, if someone feels that his diet is needed, he will have to remove high calorie foods.
Which should be omitted
Oil, ghee, butter, cheese, molasses, peanuts, almonds, various types of red meat, hilsa fish, shrimp, chocolate, ice cream, sweet, cakes, jelly, jam, meianis, potatoes, raisins etc. These high calorie-rich foods cannot be listed on the list.
Which will be eaten
Little rice, flour bread, small fish, chicken meat, milk, tea-copies without sugar, talk yogurt, lots of vegetables, seasonal fruits etc.
Try five or six times a day to eat a little while without eating it twice or thrice a day.
* Those who cannot control more, they can drink one or a half glasses of water before eating and eating. You cannot eat more.
* If you want to diet, gradually reduce the amount of carbohydrate and fatty foods to increase protein, vitamins, minerals and water conservation.
* Regular light exercises also need to be done.
If you do not have the right to exercise, you can walk six to three kilometers a week, the rest will take a rest. Whatever the exercise or walking, the first day starts from 10 minutes and gradually increases to 1 hour.
* Diet will be final advice with nutritionists.
Surprisingly you may not be eating enough. Our bodies are amazing, evolutionarily adapted to survive famine. Which is exactly what you are subjecting your body to if you try and restrict your diet too much. Your body becomes super-efficient at conserving energy by expending less to achieve the same tasks, and at storing it as fat.
Another reason you may not be losing weight is that you might not NEED to lose weight. I don’t know your weight so I can’t tell you – but even if I did, that still wouldn’t tell me how healthy your body is on the inside, whether it’s at a weight that’s good for IT. BMI is erroneous – it does not account for muscle versus fat, bone mass, frame size and so on.
Two things are very, very important, given the amount of weight you want/need to lose.
1: DO keep exercising for your cardio-pulmonary health, but DON’T buy into the myth that exercise helps you lose weight. It does not, at least in any sustainable way.
2: Most of the foods you list here are just fine in and of themselves, but you have no balance at all with them. To lose weight effectively you must create and maintain a balance of foods and nutrients that work effectively with your unique body. In my company we call this the Zen of food.
Your menu as stated is very high on carbohydrates, very low on proteins, and you are getting almost zero of a wide array of essential vitamins and minerals.
Eating healthy is much more than simply eating healthy foods. Those foods must be in balance. Losing 100+ pounds is not the scary ordeal we are made to believe it is. All it takes is a little learning and the decision to actually do it. I would also recommend you use a Coach to help you to 1) develop the balance that works for your unique body, 2) make adjustments progressively based on a third party’s unemotional perspective and 3) help with the very real needs of motivation, support and encouragement.
You can do this, I promise, and it is easier than you think. We can help if you wish us to do so. Be very careful with the advice you find here on Quora; much of it just parrots whatever is popular in the media or that which worked for the person replying to you. You already know, though, that what works for one may or may not work for another, and the media lies every day.