need help want to lose half a stone

chrissb7

im 19 years old 5 foot 8 inches and 12 stone

i want to lose half a stone in a month maybe a month and half at most ive always been rather built so it would be nice to see a slender version of myself im looking to lose the fat obviously which i have a bit stored up being honest!

I excercise 3 times a week with my football team 2 training sessions and a match.My training sessions usually comprise off half an hour 45 mins fitness(nothing majorly intense) and half an hour football added on to that.Also a 90 min match on the sunday.

my diet can be pretty crappy but heres a general diet off my week i usually have pasta once or twice a week potatoes once or twice a week as well.I eat alot off white bread.i eat those frozen pizzas as well for dinner once a week.chicken is usually the meat i have that at least 3 times a week 2 times it comes from the packet and the other time its for roast diner.red meat is also eaten once a week.lunch is ham and cheese rolls always.I drink once or twice a week i would like to keep this up but i am willing to drink less and not drink certain types.Weetabix every morning for breakfast with a glass of orange juice.

what i want to know is can anyone help give me a basic easy planned diet and let me know how much more excercise i should be doing?

gerrycollins

Firstly as a plan you could just write down every day for two weeks what you eat exactly.

From your quick list the cheese and white bread would be the killers in my opnion but best write everything down properly and then analyise and included everything. Butter or mayo in your daily roll for example

you fail to mention snacks of any kind?

Is your weetabix with full fat or low fat milk? best change there would be to skim milk(you get used to it)

Frozen pizza very bad for me anyways. With an energitic lifestyle the chicken pasta and potatoes are grand just watch the portion sizes. also for you dinners you make no metnion of veg or such. also leave out the gravy or sauces.

Lastly considering your level of activity and your young age your weight is about right if not too far off the mark. It actually might take you a very long time to lose so little. Your best bet is to make little changes to your current diet and eventually it will come good.

chrissb7

gerrycollins wrote: »

you fail to mention snacks of any kind?

. also for you dinners you make no metnion of veg or such. also leave out the gravy or sauces.

.

sorry not to mention the fruits and veg completly forgot yeah i usually eat about 6 portions of fruit throught out my week and sometimes my rolls hav lettuce in them and i eat a lot of peas with my weekday meals my weekend meals usually have the works such as parsnips carrots sweetcorn.

snackwise im not a big one the odd biscuit maybe? but im pretty big on the whole set 3 meals a day

gerrycollins

It all seems fine but it would be better to have a more definite list of what you eat. Why not keep a food diary for 10 days on line here then it can be scrutinised ha ha. Include everything and i mean everything.

However i go back to my point that you are only 19(your body keeps growing till you 21) and your weight loss is minimal so small changes should work. And should work in 8 weeks.

Getwellsoon

I'd recommend:

- walking a bit more.

- cutting down on potatoes, white bread, pasta and rice - replace with wraps, brown pitta bread, brown pasta and rice.

- low fat or soya milk instead of full fat milk.

- cut down the cheese a lot.

- eat more vegetables and fruit (you can stock up loads on these without worrying about anything). A good tasty way of eating a lot of veg is to stir fry it lightly so it's still crunchy and season with a light soy sauce or teriyaki, and have it with some lean meat and some brown rice or buckwheat/brown noodles. Also dipping raw veg into hummus or salsa is a good snack and really filling.

- a good way to get more fruit into your diet is making smoothies as well, this is really good fun and they taste gorgeous.

- try something different and healthy for breakfast too like an omelette if you like eggs, baked beans, grilled tomatoes and mushrooms.

- maybe incorporate some fish into your diet as well, it is low fat and has essential oils which are good for you.

- try, if you can, not to eat anything pre-made in a packet, like those frozen pizzas. If you read the label you'd be shocked at what they contain. Sometimes those things have more calories in them than I'd eat in an entire day!

- keep an eye on portion size. You might think your diet is ok, but anyone can get heavier if they are eating too much of something. A good approach to dieting, if you are unwilling to sacrifice certain things, is to just cut down your portion size. That way you still get to eat the things you like and lose a bit of weight. A lot of people overeat without realising it, as they eat too fast and the brain doesn't tell the stomach that it's full until 20mins have passed... so eat slowly and stop when you're full and you'll see the difference.

Let us know how you're doing. If you scroll to the top of this forum you'll see a link to the food diary section. You could try keeping a food diary on there and people are bound to give you some pointers. You'll also probably surprise yourself when you start actually writing it all down, seeing exactly what and how much you eat, and you will probably see where you're going wrong.

xxlplease

Hi,

Half a stone is not much, I don't believe that diet is necessary in your case. For a long term effect you simply need to change your habits. Swap white bread and rolls with brown bread. Cheat on your brain a little bit - less potato on your plate - more green veg (eat them fresh or steamed), drink more, eat 4-5 times a day in modest portions, leave the table staisfied but not stuffed, maybe start jogging once or twice a week (15-30 minutes).
Regimes are hard to stick with, even a word regime sounds like loads of work, so instead I would advise to change your eating habits slightly step by step and enjoy healthier way of living.Good luck

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