I've been trying to eat right but I messed up today. Also, tips for oatmeal?

Splurging on junkie foods every now and then helps with weight loss, actually. Because it allows your body to not adjust to just one solid caloric intake. The body LOVES routine remember that.

Put cinnamon and raisins in with your oatmeal with some vanilla almond milk -cup or a half. Tastes so good. Make sure it's hot. I'd buy the instant plain oatmeal. Put a little water in the bowl with it and then put it in the microwave two minutes.

I HIGHLY recommend a cardio technique called HIIT- High Intensity Interval Training. The most effective. It will make you melt fat off you while toning you. Just research it. It is the best thing for fat loss and I used to do. I know it works.

The body doesn't like routine. If you're running on a tread mill for two miles straight or even a half hour, your body will barely do anything. When you do HIIT, your heart rate and body will be in a constant state of change; hence, the body has no time to adjust. HIIT is running super fast for one to two minutes and then slowing down for another two to one minutes and then you speed up again and you keep repeating this exercise for a half hour and then longer later on. You can do this on any other cardio machine.

Go to http://www.mypyramid.gov/ for guidance on planning a healthy menu.

Eat lots of lean meats and beans. Go for whole grain or whole wheat and fiber foods. Eat leafy vegetables and super green vegetables. Specifically: Fish-Salmon, sea bass, mahi mahi, mackeral, tuna, trout, flounder and so forth. I recommend salmon just because it has a super high dose of Omega 3's and a ton of vitamins that are so good for hair growth. This goes the same for tuna. Eat lots of salmon and tuna. Don't evat over 2 to 3 ounces of a protein a meal. You have to read the labels so you know the serving size. Eat any type of bean-legumes as they have a lot of fiber and protein. If you want to cook eggs, go for egg beaters because they have a ton of nutrition; in addition, they do not have any cholesterol and are very low in calorie- also wonderful for hair growth. Eat your vegetables- spinach, broccoli, brussels sprouts, carrots or match stick shredded carrots, tomato, sweet potato, artichoke, cabbage, butternut squash, squash, zuchinni, cauliflower, string beans, mushrooms, snap peas. Stay away from corn as it does not have any nutritional value and it's kind of starchy. You can have a regular potato but it is starchy. Except, having it once in a while will not hurt you. Eat a lot of leafy greens and spices and herbs. Have some salads as some salads and leafy greens have vitamin K in them and other vitamins. Eat your fruits. Pineapple, apples, grapes, any kind of berry- strawberry, blueberry, blackberry, rasberry and such. Mango, orange, lemon, lime, kiwi, banana, pear, plumb, prunes, peaches and any other fruit of your desire. But I would avoid citrus fruits for now as they may be too acidic on your stomach right now. You can also have some raisins or any other dried fruits. Let me mind nyou that apples naturally speed up the metabolism and eggs will help you fight fat. As for dairy products go- have low fat to non fat dairy products. I recommend some light cottage cheese and some light yogurt such as light and fit yogurt. Have some low fat or fat free cheeses like, ricotta cheese, sliced, shredded or string. Instead of having regular cow milk, I recommend almond milk, coconut milk or rice milk. My favorite : almond and coconut milk. Delicious flavors like vanilla and FULL of nutrition. Cow milk doesn't provide enough nutrition. Almond milk will and so will coconut. Plus they are both concidered vegan. So much more healthier for you. When it comes to whole grain- choose whole grain breads, brown rice, whole grain or whole wheat tortilla wraps, whole grain rolls or wheat. Eat whole grain cereal or you can have some oat bran or some plain oatmeal. Have some whole grain spaghetti with some fat free tomato sauce. You have also have ricotta cheese with it but fat free and as a dairy. As a snack or something eat some lentil chips or any other whole grain chips. You can have hummus as one of the most healthiest snacks ever and it tastes so good. I would include cinnamon in your diet because it helps lower trygliceride levels in your blood which means it helps stable your blood sugar-it's great for mainting or weight loss. Now you want to have good fat in your new food plan. I recommend olive oil, sesamee oil, walnut oil but stay away from vegetable or peanut oil. Eat nuts or nut butters. Stay away from peanuts and peanut butter. I would stick with almonds and almond butters or cashews and cashew butters as well as walnuts. Walnuts are great for your hair and so are almonds. Almonds are amoung the healthiest snacks to have and they help fight body fat. I always eat almonds and almond butter. Stick with balsamic dressings- nothing creamy or unnatural. Drink some tea but avoid coffee.

I think you should eat 3 square meals a day and two healthy snacks. Not 6 snacks a day, and no real meals (no offense) Look at the list, none of those snacks were real meals, its the reason why your snacking so much, because snacks only keep you full for 2 hours, a meal keeps you full for 5 hours. By the way, iceberg lettuce has very little nutrients, why do you think tis called iceberg? (cause its 90% water and few vitamins) Buy romaine, its the same price as iceberg i think, but what i love best is a raw spinach salad (I think spinach is much better raw than cooked) with baby raw spinach (its fun and easy to eat) dried cranberries (yum) maybe a little nuts, some olives (not too much, I use 3-6 per salad), some tomatoes, what ever other veggie i got lying around, and presto! A yummy salad. Remember, breakfast lunch and dinner, easy, right? For meals, you should make rice and beans, pasta, vegetable pizza, maybe some tofu and stuff. I know your trying to lose weight, but at your age, you dont sound so fat at all, so its not too healthy to lose weight fast. You have to eat three good meals a day, and for snacks just a piece of fruit. Three meals a day will cover your nutrition, without you worrying at the end of the day whether or not you got enough. It is good that your exercising, but if you really want to lose weight, I suggest swimming, biking, and dancing, there the best sports to make you look skinny, it helped me lol :) but you have to eat enough. Oh, and think about taking a vitamin, I use to hate taking a vitamin myself, because honestly, well.... ill admit it, I still have trouble swallowing a pill! (pathetic, eh?) and chewable tablets felt childish and gross to me. But then I got vitamin pills that break down in the middle so its easier to swallow, and I just use applesauce (lol, you were just eating that today) to help me swallow down, and nows its easy for me! Its become a daily ritual, I also put a dash of cinnamon in my plain applesauce, after im done with the pills, because cinnamon has been shown to lower blood sugar levels.

It's perfectly okay to have an off day here and there. In fact, with dieting, it's usually recommended that you have several days every month where you indulge in some carb-filled high-calorie foods, to keep your body from going into starvation mode.

Your little indulgence with the chicken wings won't cause you to gain weight. As long as you limit yourself, it will in fact help you to LOSE weight.

Just continue your normal exercise schedule and you'll be fine.

The tips I can give you for oatmeal...It's only a tiny bit of salt, so it won't hurt if you add it! I like to add some cinnamon to my oatmeal, some small bits of apple, or a hint of brown sugar. :)

If your dieting, eating a food that only TASTES high-calorie helps keep you from messing up, like light whipped cream on frozen fruit, or maybe some type of sugar-free hardcandy can help if you end up craving it. And fruit in oatmeal such as bananas, blueberries, ect. help make it taste better, and maybe cinnamon or a TINY amount of sugar.

losing weight is more about eating right than exercising. cut out peanut butter, and milk, and add more vegetables. I like oatmeal with a lot of other stuff in it,,, like added oat bran, cut up almonds, and dates or raisins. Take something for a mineral supplement. virtually everyone has a mineral deficiency, and they cause food cravings.

Yup you messed up, we all do.

If you keep a solid amount of protein in your diet, it will really help keep up your energy & fight any cravings. For awhile, make water the only liquid you consume. No soda's or juice.

Chicken is good but the breast is the leanest & healthiest part. I got a tip on cooking it in the oven from someone helping me load up the groceries in my car. It's simple too. Take chicken breasts & grab some strips of foil. Sort of make a cup for the middle where you will put the chicken. Then pour beer into it (yes, beer ha ha) & then sprinkle any spices or add garlic chunks. Then wrap it & put that in the oven to bake it. Every time I've done this the chicken turns out perfectly tender.

Make lots of veggies, maybe buy yourself a steamer. I just add organic veggies into another foil wrap up about 15 to 20 minutes before I take out the chicken. I think I cook it at 425 for about 40 minutes (check on it) in the oven.

peanut butter & banana sandwiches are NOT that great if you're on a path to lose some weight & one you will stick with. Peanut butter has quite a bit of the bad oils, also alot of salt ... banana's are one of the highest in sugar of all the fruits. High fat, sugar & heavy bread isn't helping you it's probably feeding your cravings for other things that are worse. The first 30-days you want to cut out breads, pasta, pizza, wings, soda's, fruit juices, cheese, burgers & fries, anything fried & all sugar.

A HUGE tip is to pre-make a BUNCH of food & put them in tons of containers.

Chicken & chicken salad & potato salads are good..... also buy up some baked chips.

A good one take the chicken pieces & mix into a giant bowl of lettuce with pine nuts, celery, onions, cucumber, tomato's (all organic), (add avocado slices with sea salt on top before you eat it).

You can boil up a bunch of peeled potato's too.... & mix in a similar way, but with light mayo. & plain yogurt.

If you pre-make everything it's great to grab when you're starving, or taking off & want to throw something in a bag for later. Buy up a gazillion bottles of mountain spring water to take with you so you don't find yourself at the mercy of tap-water tea, tap water WATER or soda's. Many drinks also contain high-fructose corn syrup too. I think I read the bottle on one of those Arizona Iced Tea's & gracious it had some bad stuff in it.

If you buy a rockin' steamer, you can steam up some huge bowls of veggies too. I sprinkle the garlic salt free spice & pour on top that "I can't believe it's not butter" spray, NO fat (only the spray has none) & it tastes really good. I pour it on baked potato's too.

If you ate so much, sounds like you were REALLY hungry.... keep stuff in the fridge pre-made that you really like so this isn't likely to happen again. Just stuff it with lots of chicken, fish (baked), regular salads (buy some healthy dressings that you can see through not creamy), potato salads & keep loads of organic fruits (not banana's really high in sugar).

I'll include a link where you can type in your zip code to locate the organic farms & stores to buy up healthier fruits & veggies. Remember guys and women have hormones too & an imbalance can make it really tough to lose weight so try to find organic hormone-free chicken.

Oatmeal doesn't have much in nutritional value, to maintain a good amount of energy, you want to keep up your protein levels with the chicken, fish & egg whites.... have a huge breakfast with lots of whites & just a few yolks & plenty of water.