Review this weekly menu I've made for myself if you wouldn't mind...

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Monday
Breakfast
A banana between 2 slices of wholewheat bread

Lunch
Fruit Salad: 1 Banana, 2 Apples, 2 Oranges, Grapes
Fat Free Yoghurt

Dinner
Lasagne, baby potatoes, lettuce


Tuesday
Breakfast
Poached egg with beans and cheese

Lunch
Ham, mustard, lettuce sandwich on soft batch bread
2 Celery Sticks

Dinner
Mexican Wraps

Wednesday
Breakfast
Porridge

Lunch
Tuna sweetcorn bap

Dinner
Steak + vegetables

Thursday
Breakfast
Scrambled egg on toast

Lunch
Chicken wrap w/ sweetcorn, lettuce and low fat mayo

Dinner
Chicken breast, mashed poatoes, sweetcorn, carrots

Friday
Breakfast
Rasher and sausage sandwhich

Lunch
Ham and cheese roll, packet of crisps

Dinner
Anything I want…

Saturday
Breakfast
Fruit Salad
Low fat yoghurt

Lunch
Toasted ham, cheese and red onion sandwich

Dinner
Pasta with some sort of tomato based source

Sunday
Breakfast
Weetabix

Lunch
Garlic chicken kiev, oven chips

Dinner
Pizza

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I only really drink water and occassionally 100% orange juice and I'll be eating a lot of fruit as well.

Basically I'm looking to lose roughly half a kilo a week and I'll be doing about 7 or 8 hours of exercise (walking, running, swimming)... I'm currently ~17 stone / 107 kilos and I'm looking to eventually get to around 13 stone / 83 kilos.

Any other hints / tips? Thanks a lot lads. Bob.

rs

I'd aim for a little more protein during the week days.

Perhaps things like salads with chicken or tuna.

The simple reason is that I think you are going to be pretty hungry during the day, and a bit of fruit and yogurt might not get you to dinner time. Once yos start snacking, you're in serious trouble.

The meals listed below are a bit suspect You can still have them, but a few points.

Friday
Breakfast
Rasher and sausage sandwhich

trim the fat of the rashers, and try to get low fat sausages (superquinn have nice ones)

Lunch
Ham and cheese roll, packet of crisps

easy on the cheese, and maybe dry roasted peanuts instead of crisps. Higher in protein, lower in saturated fat.

Dinner
Pasta with some sort of tomato based source

put chicken or tuna in and have less pasta.

Lunch
Garlic chicken kiev, oven chips

Chicken kievs are full of fat (the butter in it). Perhaps a breaded chicken breast might be better.

I'd also start to read the labels on all your food. Add up the calories (kcal), protein, carbohydrate and fats. In the end, calories are the most important. You'll quickly discover than things with high fat have lots of calories also.

trotter_inc

My diet would be roughly the same OrangeRhino but Im only 70kgs and have never really gone above it so I must be doing something right.

Im no expert but it looks good to me, I'd do about the same amount of exercise also but loosing half a kilo a week sounds very optimistic! Not putting you down or anything but if you manage it then well done!

Good Luck!

rs

With a decent diet and exercise program it's very possible to lose up to 2 pounds a week (almost 1 kilo)

Half a kilo a week is certainly possible.

not easy, but attainable.

Try it for a few weeks and see what happens. If you aren't losing weight, then cut back some more. If the weight is coming off, then keep it up.

Mr E

I'm losing between half a pound and 2 pounds a week (currently 13st 6lb, down from 16st 4lb last September). My personal goal is about 12st12lb. I lost exactly 2lb last week.

I'm going to the gym 5-6 times a week, eating reasonably sensibly. I also try not to eat anything after 7:30.

Works for me.

Half a kilo per week is definitely doable.

ToxicPaddy

Its good to see that you have a good variety in the food you plan to use as its the
boredom of food that tends to put people off dieting and such... Also the fact that
Friday is the day you choose to treat yourself is a nice touch as it will put you in
good mood for the weekend and keep the cravings away..

Excercise will definitely help too..

What I would suggest is to maybe add something in between lunch and dinner
such as some more fruit or something along those lines.. that way you wont be
too hungry and eating smaller meals more frequently is a better way than stuffing
yourself 3 times daily...

Best of luck with it and hope it all goes to plan by the way

Tox

Kambika

I would leave away the pizza and the chips to be honest. Otherwise it sounds like healthy diet to me. But also consider the amount of each portion that you eat.

Runfree

Not bad. As ToxicPaddy said good variety aswell. Well the exercise is the most important of keeping healthy anyway.

Hope you get down to your 13 stone. Let us know how you get on. And take note of some of the comments above. Dont worry if you get carried away even once a month. Treat yourself every now and again(by this I dont mean every week but maybe once every month).

I have to keep to about 10stone as I work in a racing yard. Though job when your 5'11 keeping to that weight but being outdoors helps alot as I walk alot(atleast 5 miles a day) just while working. My diet consist of nothing more then the basic meals.

Breakfast - Toast and a cup of tea(2 sugars)
Lunch - 2 Sandwiches with some sort of meat and bit of lettuce and maybe a bit of mayo.
Dinner - Whatever I fancy. Stay away from chips as much as possible.

If you do want a plate of chips I suggest Oven Chips as they aren't covered in fatty oils.

Well hope it works for you.

RunFree