Help with food and exercise.

Mars Bar

Ok, I'm 19, female and lazy! First step they say is to admit it so that is that part done!

Basically, I love my food a lot. I like Pasta, Rice, Chips, Lasagnes, Chineses and all of that bad but tasty food. Now, I have been reading some of the threads and stickies and it seems that excess of carbs can lead to extra fat and of course, fatty foods can lead to fat.
I don't like potatoes, so they are out of my diet straight away.

At college, I eat bolognaise's, goulash, stragganoff's etc... but I get my holidays on Thursday and being home usually means back to chips and that stuff.


I don't eat fish. I probably should I try to change that but I don't want to eat something I don't particularly like.

I love stir - fries which usually include Peppers, some meat (either chicken, pork or beef), sweetcorn, mushrooms, red onions and rice with some soy sauce. Surely this is a step in the right direction?


I was wondering if anybody had an easy to make, healthy recipes? Or even an idea of good ingredients to add to my stir - fry.

it's so easy to fool yourself that something is good for you. I thought cereal bars were good for you but I read somewhere in this forum that they aren't. I practically lived on the things for a while!

I read recipes in newspapers and they are usually Salmon with vegetables. I'm not a major lover of vegetables either.

I am 4 foot 10 inches, and the last time I checked, over 10 stone. Size 14 in pants and 16 top.

I used to be a size 10 when I was playing football and soccer the same time. I used to be in the swimming club and did Irish dancing for years. All of that is finished. I would like to build up some muscle too, particularly in my arms as I am a drummer and would reap the benefits. Also, would a half an hour jog 3 times a week and an hour to an hour and a half of intense drumming in warm surroundings help to aid weight loss?


I am SO sorry that there is so much in that but I don't have a clue where to start!
I really appreciate any reply!

Mars Bar

eclectichoney

Hey Mars bar

First off, I'm sure other people will know a lot more than me but:

The first thing you need to do to lose weight imo is to start counting calories. Work out your maintenace (there are formulaes in the stickies you alluded to), then build in a wee deficit, and then count your calories each day to make sure you're on track. Nutritional labels and a weighing scales are your best friends when trying to lose weight

It sounds easy, but as you said products can be deceiving (esp. cereals / cereal bars etc.) The nutrition & diet forum has some good recipes iirc, maybe do a search? You don't have to eat anything you hate really (life's too short imo!) but you'd be surprised if you try a few different fish you might like them, or maybe smoked salmon? It's a lot different to grilled salmon. Same for vegetables - putting stuff in a stir fry / roast veg can be a lot more appealing than eating raw carrots! You can be adventurous

WRT exercise, the main thing is to find something you like, that you incorporate into your long-term lifestyle, and that works up a sweat, so jogging is good if you enjoy it. If you want to see faster results you could try some weights as well (not at the same time! ), even just being more active in your day to day life (walking more, moving about etc.) can add up. What about going back to the swimming / soccer?

EileenG

The best thing you can do is learn to cook. As a general rule, anything you cook yourself from scratch will be fairly reasonable. Yes, too many carbs is a killer, but the sort of carbs you get in things like porridge, vegetables, fruit etc are fine. What you need to avoid is the stuff that has a long list of ingredients, and sugar is one of the top ones. That includes almost all breakfast cereals, as well as cereal bars, sweets and ready meals.

Shop in your local butchers and green grocers, (or just around the outside of the supermarket) and avoid all the center aisles. If you don't buy biscuits, pasta, bread etc, you won't eat them.

Aim to have a quality protein, a healthy fat (no, fat is not bad, it's essential) and a green vegetable in each sit down meal. Snack on things like unsalted nuts and seeds. Double the amount of vegetables you are eating now. Or triple it, if you are not eating much.

The good news is that protein tends to fill you up, so you are less likely to binge.

No matter where you are, it's possible to get suitable food, if you are prepared to ask for it. You can bet there is some sort of diabetic alternative available in your college canteen. Even McDonalds have chicken salads. Any restaurant will give you broccoli instead of chips, or serve a starter as a main course if you ask.

Mars Bar

Eclectichoney

Jogging and walking are very boring in my eyes, but put a football in front of me and I could go for hours. I rediscovered that recently when a couple of lads and myself played on the astro turf when the weather held up. Unfortunately, we don't have a soccer team in my town, I used to travel a half an hour to get to soccer. That team fell apart though so I am back to square one. (I'd like to lose a few pound before jumping back into the pool!:D)

Irish dancing seems like the winner here.


EileenG:

I'm proud to say that I cook my own stir - fries so all the veg I use are fresh. It's the only think I can cook properly (that must be a good thing!).

I gave up sweets and biscuits for lent, from what I recall I have only had one or two bars since then and a bag of taytos. Usually that's when I'm getting buses home from college at the w/end and am in a rush. I know I can easily drop the chocolate, but the biscuits. Different story altogether! My mam buys them for visitors and I eat them.

Is there a healthy biscuit? What about crackers, i.e crackerbread and ryvita?

Ooo, nuts in a stir - fry, think I did that back in secondary school for Home Ec! That's an idea...

Thanks a million!

rubadub

EileenG wrote: »

What you need to avoid is the stuff that has a long list of ingredients, and sugar is one of the top ones.

Yes, learning how to read packets is vital, and even more important is controlling your portion sizes. All portions quoted are usually tiny so they appear low in calories. A digital scales is great.
This one is cheap and a good brand
http://www.argos.ie/static/Product/partNumber/8422996/Trail/searchtext%3ESALTER.htm

check www.stumptuous.com for advice on lifting weights which are amazing for fat loss. Also check www.simplefit.com you can start doing pushups right away to develop your upperbody, but do not forget the lower body too. You have more muscle in the lower body so a 1% increase in muscle is a lot more, and to create and maintain that muscle needs a lot of calories so results in a boosted metabolism which hugely aids fat loss.

floggg

mars bar wrote: »

Ok, I'm 19, female and lazy! First step they say is to admit it so that is that part done!

I don't eat fish. I probably should I try to change that but I don't want to eat something I don't particularly like.

I read recipes in newspapers and they are usually Salmon with vegetables. I'm not a major lover of vegetables either.

Obviously, its not worth it to have to eat foods that you truly detest, but you will have to make some effort. I don't believe in "I don't like vegetables" - you already said you like stir-fries with VEGETABLES!!!

A lot of the time its psycholgical or something, and also maybe down to an untrained palette thats so used to being crammed full of sugar that it can't taste the good stuff any more!

There is so much choice and variety with veg, and they are so versatile that you cannot say you don't like them. experiment till you find what you like, and try different comibnations of sauces (healthy ones, preferably home made) and herbs/spices and you will find what you like.

Also once you adjust your diet you will actually find your tastes change. i used to be addicted to coke as a kid, and hated milk. now i actually dislike the taste of coke and love a pint of milk.

mars bar wrote: »

I love stir - fries which usually include Peppers, some meat (either chicken, pork or beef), sweetcorn, mushrooms, red onions and rice with some soy sauce. Surely this is a step in the right direction?

yes and no. i used to think i was being healthy with a big plate of veg and pasta - i wasn't! white pasta/rice etc is no good for you and is to be avoided. brown is good, but should only really be consumed early in day or before exercise if you're looking to lose weight. i would say ditch the rice and then you are laughing.

mars bar wrote: »

it's so easy to fool yourself that something is good for you. I thought cereal bars were good for you but I read somewhere in this forum that they aren't. I practically lived on the things for a while!

As othes have said, read you're ingredients. personally, i try and avoid anything with ingredients that sound like they were made in a factory. if it didn't run, swim or grow i don't want to eat it!

PS - change you're user name - its terribly unhealthy!

Mars Bar

floggg wrote: »

Obviously, its not worth it to have to eat foods that you truly detest, but you will have to make some effort. I don't believe in "I don't like vegetables" - you already said you like stir-fries with VEGETABLES!!!

A lot of the time its psycholgical or something, and also maybe down to an untrained palette thats so used to being crammed full of sugar that it can't taste the good stuff any more!

There is so much choice and variety with veg, and they are so versatile that you cannot say you don't like them. experiment till you find what you like, and try different comibnations of sauces (healthy ones, preferably home made) and herbs/spices and you will find what you like.

Also once you adjust your diet you will actually find your tastes change. i used to be addicted to coke as a kid, and hated milk. now i actually dislike the taste of coke and love a pint of milk.



yes and no. i used to think i was being healthy with a big plate of veg and pasta - i wasn't! white pasta/rice etc is no good for you and is to be avoided. brown is good, but should only really be consumed early in day or before exercise if you're looking to lose weight. i would say ditch the rice and then you are laughing.



As othes have said, read you're ingredients. personally, i try and avoid anything with ingredients that sound like they were made in a factory. if it didn't run, swim or grow i don't want to eat it!

PS - change you're user name - its terribly unhealthy!

Re: Vegetables, I can see how I am sounding contradictory! I love the taste of peppers. I could eat one like an apple. I like raw carrots, they taste much better than cooked carrots. Ehm, I like broccoli and cauliflower. Usually when my mam makes broccoli, it's with a big bowl of shpuds. So I usually just avoid it altogether. They are about the only veg I like.

I like Coca Cola a lot but have been trying to cut down. I put sugar in my tea. I never put sugar in my cereal because I don't usually eat cereal coz it doesn't fill me up. I do like All - Bran though, with no sugar. I have never smoked so I know my taste buds aren't screwed and never will be!

I'll tell my mam to get brown rice anymore. Is there brown pasta?

"If it doesn't run, swim or grow, don't eat it." Brilliant philosophy!

Re: the user name. Not much I can do about it now!

Thanks!

jt_dublin

Mars Bar,

See Gem's post in this sticky. You can work out your daily calorific needs and what you need to reduce them by in order to lose weight.

http://www.boards.ie/vbulletin/showthread.php?t=2054876750&page=2

I would really recommend using the FITDAY website to track your food and exercise. It really keeps you focussed when you write it down!

http://www.fitday.com

Best of luck,
JT.

floggg

mars bar wrote: »

Re: Vegetables, I can see how I am sounding contradictory! I love the taste of peppers. I could eat one like an apple. I like raw carrots, they taste much better than cooked carrots. Ehm, I like broccoli and cauliflower. Usually when my mam makes broccoli, it's with a big bowl of shpuds. So I usually just avoid it altogether. They are about the only veg I like.

Well now if you like all them, i can't see why you don't like more. And if you don't, get to like them, because you will get fairly sick of those four! if you're serious about cleaning up the diet, then you need to tuck into veg, simple as!

And as for the brocoli, just eat the brocoli and leave the spuds behind. or else just eat a very small portion of spuds. you will need to build up some will power to make this work, especially if you're not cooking for yourself.

mars bar wrote: »

I have never smoked so I know my taste buds aren't screwed and never will be!

Not screwed by cigarettes you mean! Seriously, all the processed crap we eat these days does screw up the taste buds. The body gets used to eat and starts to crave it and so tells us we like it so we will eat it.

Seriously, after a year and a half of relatively clean living, i now dislike coke, chipper chips, kebabs or anything with excessive grease. i have lost interest in most biscuits etc too, which i used to love. your tastes change with your food.

mars bar wrote: »

I'll tell my mam to get brown rice anymore. Is there brown pasta?

Yea there is, but you should try to keep the carbs low if you're trying to lose weight, especially if you're not doing much exercise weights.

Mars Bar

Thanks for the links jt dublin!

Flogg, I'll try and get stuck into the veggies but I will not touch parsnips or turnips and no cabbage. I'm willing to try anything else but I hate those three.

When I'm finished my exams tomorrow, I am going to start making lists of foods that I can eat daily and ones I can eat maybe once a week, like pasta. I'm afraid giving up pasta altogether is a step too far at the early stages seeing as I don't eat potatoes and seldomley eat bread anyway.

Thanks again!

Mars Bar

Hey, I thought I'd update ye.

I got a gym membership monday week ago and have done 8 days at it. Just getting my body used to doing a run and the various bits and pieces. Have already noticed I can go longer on the various machines. On Tuesday, I'm starting a weight training programme which will give me an hour with a fitness instructor on how to do it all properly and he'll be keeping an eye on me (and my friend who is doing it with me).

On the food side of things, i've only had 2 biscuits in 2 weeks! Been eating mostly salads, stir - fries and wraps with chicken, peppers, onions and other veggies. Had lasagna and chips today though. A fruit and fibre cereal with skimmed milk for breakfast and tea with one sugar. For lunch, I usually have scrambled egg on brown toast or a hard boiled egg with toast. Have a banana if I'm peckish late in the evening...

rubadub

mars bar wrote: »

I do like All - Bran though, with no sugar.

I should hope not! all bran is already 17% sugar.
http://www.kelloggs.ie/products/allbran/Cereal/all_bran_.aspx

Wheat Bran (86%), Sugar, Barley Malt Flavouring, Glucose-Fructose Syrup, Salt, Niacin, Iron, Vitamin B6, Riboflavin (B2), Thiamin (B1), Folic Acid, Vitamin D, Vitamin B12

The ones in bold are all just sugar.

you really have to learn to read ingredients lists, and presume everything on the ads is utter lies. The truth is on the small print on the side of the ceral, not the lies on the front.

Is there brown pasta?

Yes, roma wholegrain/wholewheat pasta is available in most supermarkets. All healthfood shops should have it too, but could cost more.

mars bar wrote: »

Have a banana if I'm peckish late in the evening.

Bananas are ~22% sugar, compared to ~11% sugar in apples or oranges, bananas are also higher GI, you are best eating something else at night which is higher in protein, like chicken or cottage cheese is good. Best save the bananas for snacks earlier in the day.

I would ask your instructor to show you how to use freeweights, most will try and stick you on weight machines and freeweights (i.e. dumbbells & barbells) are FAR better for you.

Mars Bar

Thank rubadub.
Jeez, sugar is EVERYWHERE!

No it will be free weights. They have a separate studio for the weight training, spinning, those little trampolines where there is no machinery.

EileenG

Not everywhere, just in processed food. Buy the bulk of your food from the butcher, fishmonger, green grocer and dairy (or just round the outside of the supermarket) and you'll find you have almost no sugar to worry about.

As an example, mushroom omlette for breakfast, fish and huge green salad for lunch, steak or chicken and broccoli/caulilflower/green beans for dinner, nuts or cottage cheese for snacks. All pretty easy, quick to cook, and all really good healthy food.