Nutrition & Dieting/tweak my diet


can you help me evaluate my diet. i do eat this way 5 days a wee..weekends not so strict ,but still careful. i do my best to workout 40min 5xwk.
1/2 cup nonfat plain yogurt, 1/2 banana, blueberries, strawberries, blackberries, raspberries, sprinkle of chopped walnut, almonds and flax seed and 1/2 cup golean crunch cereal
smoothie... 1 cup unsweetened almond milk, 1 tsp pnt btter, 1 scoop whey protein, flax seed, 1/2 banana, 1 cup kale(arugula, spinach, kale mix)sprinkle of wlanuts, almonds, and the above berries.
usually a salad of mixed greens (kale,spinach,arugula) tom red onions, black beans, roasted chicken, 1/2 avocado, radish, cucumbers with lemon and olive oil
OR 1/2 cup bulgar salad, with sprinkle feta chz walnuts, black beans
OR 1/2 can tuna in water with 1/2 avocado
is whatever i make the family eaten out of a "cake plate"
i am 50 yrs old 5'2" and about 140lbs. i can NOT drop the 5-8lbs.. i am goin out of my mind. i AM active 5 days. WHY am i NOT losing this weight....PLEASE advise..
thank you

Hi Darlene,

I feel for you--I am quite close to your own height, weight, and age, and know how difficult it is to even get a couple of pounds off.

The key is you must keep a diet diary and write down everything you eat and drink. Because when we think we are doing well, we often "allow" ourselves a treat 'here and there'. As you call it "weekends, not so strict but still careful".

This is a great diet plan you have (and exercise) for maintenance. But for us 'height challenged' women 'of a certain age', our metabolism is not very high at all. So 1600 calories would be a great maintenance diet, but to lose it will have to be lower. I'm not saying yours is too high, but the dinner is up in the air, as are any snacks or beverages and weekends... so I really can't say you have a weight-loss calorie intake.

So, keep up the good work, keep a diary of EVERYTHING you eat (snacks, bites, tasting) and drink, and see if you can bump up the exercise in any way--a quick walk in the am, or after dinner--it doesn't have to be a run, or a zumba class everyday, but just keep moving whenever you can.
You can write what you eat on a piece of paper, online ( or have logging tools) or in an app like FitBit or many others---they often help you track your calorie intake.

Let me know how you're doing in a week or two :)

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Laurie Beebe, MS, RD, LD


As a registered dietitian (RD)I am fully qualified to accurately answer questions regarding weight loss, including those from people with health conditions requiring dietary restrictions (diabetes, high blood pressure, high cholesterol, etc) who want to lose weight, or who have been advised to do so by their physician.


I have been a registered dietitian for over 30 years and have a certificate in Adult Weight Management through the commission on dietetic registration at Level 1 and Level 2. I am also trained in coaching through Coach U and currently work as a diet coach to help people lose weight the healthy way, through gradual habit changes.

Academy of Nutrition and Dietetics (AND), Weight Management Dietetic Practice Group, Nutrition Entreprenuers, St.Louis International Coach Federation, Toastmasters

Publications,,,, Today's Dietitian

Bachelor of Health Science from the University of Florida, 1983; Master of Science in Clinical Nutrition from Case Western Reserve University 1985; Certificate in Adult Weight Management 2006; CoachU core essentials grad 2007; Level 2 certificate in Adult Weight Management 2010.

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