Change my diet for the good.

lazyslob

Need some advice on how to change my diet, at the moment its bad and need healthy options with a view to lose the belly.

Breakfast. Cereal Special K, Tea, 2x slices Toast Brown bread.
Lunch. Potatoes, ham, Peas, Tea, Jelly
Afternoon. Tea
Evening. Brown Bread x2 slice , Cheese, Milk
Supper. Tea

Usually the same each day Mon-Fri.

No exercise, sit at work, Male, 5.10, 12.5 stone.

GOALS : Exercise and eat a lot better. Lose some weight and get fit.

ALL HELP WILL BE APPRECIATED, I do not affend easily so be harsh if need be!!!!!

lazyslob

Will post this in Nutrition & Diets.

EileenG

lazyslob wrote: »

Breakfast. Cereal Special K, Tea, 2x slices Toast Brown bread.
Lunch. Potatoes, ham, Peas, Tea, Jelly
Afternoon. Tea
Evening. Brown Bread x2 slice , Cheese, Milk
Supper. Tea

Way too much bread. Cereal in general and Special K in particular are not good breakfasts, far too much processed carbs. Try porridge or eggs instead.

Lunch: try replacing the potatoes with a big green salad or other green vegetables. Not peas. Is the ham real ham or deli junk? Try some fish instead. Even tinned salmon is pretty good. Is the jelly the full sugar type? Try some natural yogurt instead.

Dinner; Lose the bread, eat real food. How about a nice steak and more vegetables?

Spread your meals out a bit more, keep some raw nuts handy for in-between snacks. If you are taking sugar in your tea, try to stop.

Exercise: vary between resistance (weights) and cardio (anything which makes you pant and sweat for a reasonable period of time). Joining a gym would be great. Tell the trainers to show you how to do squats, deadlifts, bench press and similar lifts. You can also do things like bodyweight squats, lunges, press-ups etc at home. Aim for three times a week.

Ideally, do cardio on your non-lifting days. Start with 20 minutes of moderate intensity exericise (puffing and sweating), and work up. Also vary your intensity, so sometimes, you go even harder, trying to go flat out for a short period, just to really give your heart a workout.

Drink lots of water, get enough sleep, watch less tv.

rubadub

Some great advice there.

lazyslob wrote: »

sit at work, Male, 5.10, 12.5 stone.

Walk or cycle to work, in todays traffic I can cycle places in less time than I can drive, on somedays I expect I could have even walked faster in rush-hour with roadworks going on. Also even if it did take you a little longer you are killing 2 birds with one stone. If it took you 1 hour to cycle instead of 30mins by car, you are already saving 30mins for your own free time, i.e. not having to set aside 60mins for exercising. You also save a fortune on all the expenses associated with the car.

look at www.exrx.net and www.simplefit.org

I would strongly advise lifting weights too, as mentioned, excellent for fat loss, and helps daily tasks greatly.

lazyslob

Thanks for the help. Will start with changing breakfast and adding more fruit and veg.

Whats better than drinking Tea? Water or Orange juice maybe!

EileenG

Tea is fine, it's just not a meal. Water is great. Orange juice is not. If you want something orangy, then eat an orange. OJ has a lot of calories, a lot of sugar (even the pure stuff), no fibre, and it won't fill you up.