Please Help

Puddleduck

Hey all,


Seriously need some help here. Running and walking the arse off myself since may and feck all is happening. Seriously starting to get to me as Im knackered already and its all for nothing at the end of the day coz the weights gone nowhere.

I run usually 5 days a week, 3 miles in a half hour, then Ill brisk walk outside for 45 minutes, probably a little over a mile. Im a vegitarian and Im watching what Im eating, cut out the crap and nada.


Please help

EileenG

Post your diet, lack of progress is usually down to diet. Vegetarians diets tend to be very high carb, can make it hard to drop bodyfat.

BossArky

Give details of your full diet / age / sex / height / weight / job

Puddleduck

Ok Im female 5 11, 14 stone, I work in officey type work.

Diet
Breakfast
Cereal/porridge/toast

Break
Low fat crisps, yogurt, apple

Lunch
Soup/salad/sandwhich

Dinner
Potatos n veg/pasta/soup/brown rice

I drink at least 3 liters of water a day

celestial

Puddleduck wrote: »

Ok Im female 5 11, 14 stone, I work in officey type work.

Diet
Breakfast
Cereal/porridge/toast

Break
Low fat crisps, yogurt, apple

Lunch
Soup/salad/sandwhich

Dinner
Potatos n veg/pasta/soup/brown rice

I drink at least 3 liters of water a day

What kind of exercise did you do before May?

I know you are veggie but your diet is one of the worst ones I have ever seen for someone trying to lose fat...100% carbs.

So - you say you cut out all crap but if the cereal is sugary, it's crap! If the bread is white - it's crap! Same with the pasta and same with the yoghurt unless it's natural yoghurt or pretty low sugar.

So can you be more specific? When you aren't seeing results you gotta get technical;)

Puddleduck

Before May I was working in a stud...but Ive been trying to lose weight sincee may...

No, I cant eat white bread, its wholemeal, the rice is brown rice, cereal is like special k or them wheat things or ready brek or porridge and the yogurt is natural, Id sometimes eat driied fruit and nuts. Dinner Id have tofu or quorn with potatoes and mixed veg.

Ive kinda a limited diet being a vegitarian...

EileenG

Even if some of the stuff is brown/wholegrain, it is still an incredibly high carb diet. There is almost no quality protein or fats in there, and you NEED both of them. Special K may not taste sugary, but it has a huge amount of sugar anyway.

Add in lots of eggs, nuts and seeds, cottage cheese, more milk, whey after workouts, tofu or real soya beans (I think Bird's Eye do frozen ones), lentils, beans and pulses. Peanut or almond butter would be a great addition to your diet.

estebancambias

maby some weights should be added to your training.

Puddleduck

Ok. Although I hate cheese.

I do stir frys and Id eat almonds.

So any suggestions on replacement meals, like a bowl full of tofu isnt nice, so do I add veg or what? And peanut butter on bread?

I have 2.5kg dumbbells, should I get heavier ones or just work on those, and should I run and do the weights on the same day or do 4 days cardio and 3 days weights?

celestial

Puddleduck wrote: »

Before May I was working in a stud...but Ive been trying to lose weight sincee may...

No, I cant eat white bread, its wholemeal, the rice is brown rice, cereal is like special k or them wheat things or ready brek or porridge and the yogurt is natural, Id sometimes eat driied fruit and nuts. Dinner Id have tofu or quorn with potatoes and mixed veg.

Ive kinda a limited diet being a vegitarian...

It'd actually be interesting to see what your blood sugar levels are like - your insulin levels are likely very high all the time and you can't burn fat under those conditions.... As Eileen mentions I'd be looking to replace some of those carbs with the likes of eggs, replacing pasta with more veg, get more good fats in too. Also up the intensity of the exercise and get lifting weights - when you see the difference they can make to your physique you won't look back I promise you

Puddleduck

Yea alot of this is going over my head. What are good fats? Like butter and stuff?

Eggs I can deal with, if they boiled, otherwise its a bit like eating snot. :o
So Im replacing the potatoes and pasta with veg? The only thing is veg dosent really make you feel full.

Any meal suggestions coz I dunno where to start...

EileenG

More veg is ALWAYS good.

Omlettes, both classic and Spanish, are a great way to get in both eggs and veggies. Cook a big batch of Frittata and carry it to work. Scrambled eggs are a super-fast breakfast that will set you up for the day.

Omega 3 are the absolutely essential fats that you need increase. Oily fish is the best source. If you are not ultra strict, then fish oil supplements would be best. Failing that, make sure you get plenty of flaxseeds and walnuts in your diet, they are good vegetarian sources.

The bad fats are transfats. This is any sort of processed fat, like the stuff they use for deep frying, or the partially hydrogenated vegetable oil they use in cake etc, and margarines. There is no safe limit for these fats and they will clog your arteries and give you heart disease and breast cancer.

Saturated fats have had a bad rap, but they are actually good fats too.

Olive oil, particularly extra virgin olive oil, is great. Lots of mono-unsaturates and omega 9. It's thought to be one of the reasons that people who live round the Med are so healthy.

Be careful of most vegetable oils. Many of them are highly processed and contain too much Omega 6. Any good vegetable oil should be expensive, dark in colour, and smell and taste strongly of whatever it's from.

Eat lots of veg and you'll feel full. Believe me, 100 calories of cauliflower goes a lot further than 100 calories of pasta.

Cottage cheese is a good way to get more protein in your diet. If you don't like the texture, try Ricotta, or just throw the CC into a blender and beat out the curds. Even cheddar etc is good, and surprizingly filling.

jaffa20

:rolleyes: To be honest, i think it is a very good diet. I don't see how a vegetarian can reduce their intake of carbs. Perhaps you should have some muesli for breakfast and eat most of your carbs in the morning so they can burn off throughout the day. You should limit your carbs in the evening and try some oily fish or light salads. Couscous is also very nice. Be sure to not eat the same thing every day and experiment with different things. Eat lots of non root veg as they are light and nutritious.