Diet Advice

Brown_Eyed_Girl

Well guys on g'ems advice I am asking for help here ( that and I think she is pissed at me for not doing what I was told sorry g'em)

Well over the last 3 years I have slowly lost approx 5 stone, (not in a good way ...... losing and gaining losing and gaining and losing not knowing what I was doing really) but my problem now is that I am really really stuck, I suppose that I have spent most of my adult life on a diet to be honest and quite possibly have ruined my metabolism, and I have also developed an underactive thyroid in the last year and a half which isnt helping my situation.

In an attempt to lose the rest of the weight I have dropped my calorie intake severely down on some days to about 600 cals ( I know I know ............. bad move ) so I need your vast experience here is help get me back on the stright and narrow and down to the weight that I want to be.

I will give you as much detail I can and please be brutally honest ........

Height 5ft 3 in
Weight 164 lbs

Activity I run 5 kms 3 times a week, advanced pilates once a week, and lift weight once a week.

Usual Diet (after g'ems lecture)

Breakfast porriage made with skimmed milk and water and a scoop of protein

snack mandarin and small few seeds

lunch w ryvita with lean ham and pineapple

snack 2 oatcakes

dinner lean chicken with stir fried veggies and sometimes brown rice

before bed cup of skimmed milk

My aim to to lose about 24 lbs and keep it off, improve my fitness and tone my upper body and tum and improve my concentration and energy levels

Sleepy

Looks pretty good to me tbh. Maybe try and get some protein into your afternoon snack?

justsomebloke

ok on inital inspection I would say that there seems to be a lack of good fats in your diet, so I would suggest adding things like eggs, nuts and fish into your diet.

Other then that chances are that from your excessive dieting that you have probably lost alot of muscle mass and cause of this your base daily calorific needs maybe quite low, So to combat this I would suggest that you increase the amount of times you do weights each week to help build up a bit more muscle to 1) increase your daily calorific i.e. get your metablosim working at a higher rate again 2) so that when you do lose more of the fat then the extra muslce will give you that "toned" look that you want.

Other then that I would also maybe drop another of the 5k runs and instead put in some HIIT training (high intensity interval training) as this will also help to increase your metabolism in the couple of days after the workout.

Sleepy

Green Tea can be good for boosting metabolism slightly too...

yawara

As the sticky says, since you have an additional medical issue you should probably seek professional advice in the form of a GP or a Nutritionist/Dietician as diets are specific to every individual. Also the help offered here can be more than beneficial, however since you've been yoyoing it'd be best to get a solid diet going that you can stick with.

daveirl

This post has been deleted.

Brown_Eyed_Girl

jsb wrote:

ok on inital inspection I would say that there seems to be a lack of good fats in your diet, so I would suggest adding things like eggs, nuts and fish into your diet.

Thanks for this guys ...................... yeah I was kinda thinking that alright so I have started taking a good supplement, and am trying to incorporate some good fats into my diet later in the day.

I also take green tea caps, a good B complex vitamin and multibonita .......... oh and I dont think this should matter much but I also am taking nourakren for my hair which has thinned I think also due to the dieting.

Is there any other supplements I should be taking ??