Our expert says:
Your diet looks fine to me, except that you still need to include 2 cups of additional fat-free milk or yoghurt or cottage cheese for the necessary calcium you require. Seeing that you present BMI = 24, 4, your weight is still within the normal range, but for an ideal BMI of 22 you would have to weigh 61 kg. You can certainly work to reduce your body fat % as the average for normal, non-athletic women is 24%. Do this by doing aerobic exercise (skipping, running, rowing, cycling) rather than working with weights. If you don't start to lose weight with this diet and your daily exercise then I would have a medical checkup to see if you have a hormone imbalance (female hormones, thyroid and/or insulin) or if you suffer from depression - which can all cause weight gain. It could also be use of medications (the pill or other female hormone treatments, cortisone, etc). Discuss all these potential causes with your dr.
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