I have gained about 3-4 kgs from the last 12 months. The main reason is because I have stopped exercising at my work gym because I no longer work there.
Just to give you a bit of information about myself, I am 27 years old, 173cm tall, and I currently weight 72kg.
I have recently started exercising again 3-4 times a week, I skip for 3 minutes, use my crosstrainer for 15-20 minutes, and I lift weights for about 5 mintues. Since I have started exercising again, I have gained 2kg.
I am not sure if it's either I am not exercising enough each time or not as regularly, or my diet needs to be changed.
Below is a list of food that I normally eat through out the week:
Monday - Friday
Breakfast - Bowl of healthy low fat cereal and a piece of toast with low fat butter.
Lunch - Two brown bread sandwiches with mastar seed as the spread, lettuce, tomato, and either ham or turkey meat.
Afternoon tea - An apple or a banana, plus a few biscuits.
Dinner - 1 or 2 bowls of rice, can of tuna and a fried egg (boring food!). Sometimes I would have mcdonalds or instant noodles.
Friday dinner and weekends
Food could range in between some Thai takeaways, pizza, shanghainese dumplings, or Japanese food.
Normally I would have some beer over the weekend, I usually won't drink more than 6 stubbies worth.
I stop exercising over the weekend and sometimes I would have some late night snacks because I sleep late.
I get pretty hungry in the afternoons after my sandwiches, so I was thinking maybe I need to replace those sweet biscuits with something less fatty.
In terms of what I drink through out the week apart from beer, I drink at least 2.4 L of water through out the week, and around 2L of fresh juice, at least 5 regular sizes of coffee each week (full cream milk), and some beers and wines.
Can I please get some feed back on what I can do to lose weight because I want to get down to about 65kg - 68kg.
Thanks in advance.