Health Shops

FoldingFTW

Does anyone use these or are they just a waste of time. My metabilism is bad i eat well, exercise but i end up snacking between meals some days. Basically i cant eat slowly and eat everything on my plate. For a few weeks i concentrated on eatin slowly and eat smaller portions, but its like a chore and unless i really concentrate on it, i eat quick without noticing until my meals finished. So is their anything to help out this problem in health shops.

MaryBrown

They could give you some tips in health shops alryt. Did you ever go to one?

FoldingFTW

Yes i went to one the other day. The women reccomended a tablet, but im on tablets for epilepsy and wasnt sure if i could take this tablet with the epilepsy tablet. So i went to booths to ask if i could take it, the women said she wasnt sure i would need to contact my gp, but she said theirs no proven results for those tablets and said she wouldnt reccomend them. She said it would be a waste of money and just keep up eating and exercising well, just i said i would ask here if people have had any success with tablets from the health shops before i decided if will buy them.

cc87

What do you want to do??? Lose weight is it??

TommyKnocker

Hi There

IMHO you do not need tablets from any health shop.

Lots of folks think that they are eating well, but when they post up a typicals days food intake, the experienced folks on here can usually point out some tweaks and/or errors with the diet.

So I would suggest that you should post up what a typical days food intajke for you is and also what exercise if any you are taking.

Be as detailed as possible with your food intake and training.

i.e. this is an example of part of a days food intake for me

05:15 Breakfast
40g Oats, 5 almonds, 4 brazil nuts, 6 hazel nuts, 6 half walnuts, 20g gogi berries, 6 grapes, some blueberries, raspberries, blackberries and strawberries with 200ml no fat milk.
1 Muller Vitality yogurt drink
200ml Cranberry juice
1 mug green tea

Supps: Fish oil, Multi vit, Echinacea & Advanced C-Jointin (for joints)

08:30 Snack
1 scoop of whey, 5g Creatine, 5g Glutamine .5 scoop Glucose with 300ml Skimmed milk
2 oatcakes with PB
Mug of green tea

10:00 Tea break
1 Apple & 1 Banana, handful of mixed nuts


13:00 Lunch
Wholemeal Pitta with roast beef (home cooked), mixed salad leaves, mixed peppers, red onion, spring onion and cherry tomatoes
1 kiwi & 1 mandrin
1 muller vitality yogurt drink

Also are you eating smallish meals 6 or 7 times a day or eating 3 large meals? I find the 6-7 small meals better for maintaining weight and cuttign out snacking on rubbish. Also eating protein with every meal and healthy fats with most, except immediately after training.

So post up your information and I am sure the folks on here will be able to give you some advice.


Best Regards,

M

corkcomp

FoldingFTW wrote: »

Does anyone use these or are they just a waste of time. My metabilism is bad i eat well, exercise but i end up snacking between meals some days. Basically i cant eat slowly and eat everything on my plate. For a few weeks i concentrated on eatin slowly and eat smaller portions, but its like a chore and unless i really concentrate on it, i eat quick without noticing until my meals finished. So is their anything to help out this problem in health shops.

its imposisble to give a correct answer to that question, it is to broad tbh. There are plenty of good products in health food shops and there are plenty of gimmicks designed to take your cash and let you no better off! If you post full details of stats, diet and exercise routine it may become clearer. I would try putting less on your plate to begin with, that way it doesnt really matter if you eat it all quickly

rubadub

corkcomp wrote: »

there are plenty of gimmicks designed to take your cash and let you no better off!

+1, there is lots of junk food in some of them, people are fooled as its a health shop, just like people buy the likes of bran flakes or those crappy cereal bars "official snack of the irish rugby team":rolleyes:

TommyKnocker

rubadub wrote: »

"official snack of the irish rugby team":rolleyes:

Unofficial snack of everybody else



Not

FoldingFTW

B-Builder wrote: »

Hi There

IMHO you do not need tablets from any health shop.

Lots of folks think that they are eating well, but when they post up a typicals days food intake, the experienced folks on here can usually point out some tweaks and/or errors with the diet.

So I would suggest that you should post up what a typical days food intajke for you is and also what exercise if any you are taking.

Be as detailed as possible with your food intake and training.

Ok i usually eat 3 square meals and maybe a snack in between if get hungry.

Breakfast:
Rice krispies low fat milk, cup of tea wit low fat milk and hermacitas substiutes for sugar. Or else two slices of brown bread toast.

Lunch:
Brown bread ham and cheese sandwhich, Beans on toast brown bread, small tin of beans two slices. chicken goujon sandwhich, or soup and a cup of tea most days for lunch.

Dinner:
Potatoes steak beans, chips cod fillets pease veg, cooked chicken, chicken burger no bun, chicken fillet, chips. Everything in the oven besides the steak.

Chips maybe 2 to 3 days a week. Potatoes the other days. Trying to eat brown bread more but the rest of family eat white. The odd saturday morning two sausages from the oven with a small roll.

Drink and Takeaways:
Drink was a big factor would go out 3 nights a week, cut that down to 1 most weeks the odd week 2 nights but have been drinking less when im out. So roughly 10 pints a week.

Pizza's were a big problem cut them down to once every two as my treat trying to get a snackbox instead as a treat. Not a big eater of biscuits, crisps and much junk the odd bit of chocolate but not much.

Fruit:
Mainly an apple a day between meals and smoothies somedays go through my phases depends on money that week for all the fruit.

Exercise:
Varies but 60 to 90 minute walk at night 3 to 4 nights a week. Also a half hour on exercise bike 4 days a week. Plus 5 to 10 minutes on a thing i got of my cousin called the lateral thigh trainer. Walk into town 10 mins in and back plus walk around for an hour or so 2 days a week roughly. I also got a skipping rope the weekend and learning to skip for few minutes a day.
Not always as things go but where some day i might skip the exercise bike other days i might do an hour. So im trying to set up a weekly shedule and stick to it.


Drinks
Cut out coke and started getting pepsi max and diluted orange. Also on average 4 cups of tea daily with low fat milk and sugar substitues called hermicitas.

Any criticisms very welcome and suggestions.

Also if helps my age is 22, height 5'6 and weight 14st. I am stocky and wide runs in the family so people tell me i dont need to lose much weight as i have not got a big stomach. But i am in and around 3 stone over weight and want to get down to 12 or 11 stone in a few months for the summer.

opinion guy

B-Builder wrote: »

IMHO you do not need tablets from any health shop.
...
Fish oil, Multi vit, Echinacea & Advanced C-Jointin (for joints)

Um, is this not contradictory ?

TommyKnocker

opinion guy wrote: »

Um, is this not contradictory ?

I Don't think so. From the OP's post I took it they was talking about appetite suppression tablets as they spoke about eating fast and then snacking between meals. So when I said he did not need tablets IMHO, I was speaking in the context of his post.

None of the sups I mentioned are to help with appetite suppression.


Best Regards,

M

JJayoo

B-Builder your diet looks pretty awesome

TommyKnocker

Hi There

Firstly please understand that I am no expert and hold no qualifications in any way related to health and fitness. It is just something that I am interested in for my own health and well being.

Also I noted that you mentioned that you take tablets for epilepsy, so if anything I have written in any way contradicts qualified medical advice you have received, then please ignore it.

Now, IMHO your diet is not that great. Please see the comments I have added in the quoted section.

FoldingFTW wrote: »

Ok i usually eat 3 square meals and maybe a snack in between if get hungry.

Breakfast:
Rice krispies low fat milk, cup of tea wit low fat milk and hermacitas substiutes for sugar. Or else two slices of brown bread toast.

B-B: This is not a great choice for breakfast to be honest. Rice Krispies are a high GI food. This is setting you up for a blood sugar crash later in the morning which can lead to snacking.

A better option would be

• Oats with some nuts, seeds and berries
• Scrambled Eggs on wholemeal toast
• Porridge
  

Lunch:
Brown bread ham and cheese sandwhich, Beans on toast brown bread, small tin of beans two slices. chicken goujon sandwhich, or soup and a cup of tea most days for lunch.

B-B: Again these are IMHO not the greatest choices of foods. Depending on the type of brown bread you buy, it may or may not be ok. A lot of brown breads (pan type) are nothing more than colored white bread. Check the ingredient list. If wheat flour in mentioned in any of the first couple of ingredients, then you are basically eating white bread :eek:

If the ham is deli or packet ham, then it is highly processed. A better meat option would be chicken or turkey breast or tuna or salmon etc.

Baked beans are not great as there is a lot of sugar in the sauce. Chicken goujons are again processed rubbish (unless you have breaded strips of chicken breast yourself). And if the soup is from a packet and not home made, it is again just rubbish with no substantial nutrient value.

Better options would be Chicken, Turkey, Tuna, Salmon, Steak with a large salad dressed with an olive oil and lemon juice or olive oil and balsamic vinegar dressing

Dinner:
Potatoes steak beans, chips cod fillets pease veg, cooked chicken, chicken burger no bun, chicken fillet, chips. Everything in the oven besides the steak.

Chips maybe 2 to 3 days a week. Potatoes the other days. Trying to eat brown bread more but the rest of family eat white. The odd saturday morning two sausages from the oven with a small roll.

B-B: Again dinner seems to contain quite a lot of possibly processed foods (beans, cod fillets (if breaded), chicken burger. And if you are looking to drop some weight then there is no place in your diet for chips or sausages. Also your portions of potatoes should be very small.

A better option IMHO would be to have again a lean source of protein (meat or fish of some kind, but not breadded/processed)and a large helping of vegetables especially green varieties.

Drink and Takeaways:
Drink was a big factor would go out 3 nights a week, cut that down to 1 most weeks the odd week 2 nights but have been drinking less when im out. So roughly 10 pints a week.

B-B: I don't drink, but I am not about to preach to you to give up the drink. But understand that alcohol provides a high number of empty calories. That means that the calorie count of a pint is quite high and if offers zero nutrition. It also seems to lead the a take away on the way home, which is never a good idea if you are trying to drop some weight.

Pizza's were a big problem cut them down to once every two as my treat trying to get a snackbox instead as a treat. Not a big eater of biscuits, crisps and much junk the odd bit of chocolate but not much.

B-B: Again, sorry but Pizza and snack boxes have no place in your diet. They are calorie dense and give little in the way of nutritional value.

Fruit:
Mainly an apple a day between meals and smoothies somedays go through my phases depends on money that week for all the fruit.

B-B: Fruit is relatively cheap. So you should try to incorporate some more into your daily food intake. They make healthy snacks and provide nutrition.

Your diet is also lacking in healthy fats. You should try to include things like cottage cheese, nuts & seeds, nut butters, avocados etc

Exercise:
Varies but 60 to 90 minute walk at night 3 to 4 nights a week. Also a half hour on exercise bike 4 days a week. Plus 5 to 10 minutes on a thing i got of my cousin called the lateral thigh trainer. Walk into town 10 mins in and back plus walk around for an hour or so 2 days a week roughly. I also got a skipping rope the weekend and learning to skip for few minutes a day.
Not always as things go but where some day i might skip the exercise bike other days i might do an hour. So im trying to set up a weekly shedule and stick to it.

B-B: The majority of your exercise is walking based. While this is a good start, your body will soon get used to this and it will no longer challenge you.

You need to be doing something that is raising your heart rate and making you sweat to be honest. However I noted that you mentioned that you take tablets for epilepsy so I am not sure if or how this may affect the type of exercise that you can do. This is something that you should first discuss with your doctor before you embark on more strenuous forms of exercise.


Drinks
Cut out coke and started getting pepsi max and diluted orange. Also on average 4 cups of tea daily with low fat milk and sugar substitues called hermicitas.

B-B: IMHO you would be better weaning yourself off the fizzy drinks and start drinking water instead. And if you could ditch the hermicitas that would be a positive step also. Maybe give drinking green tea with lemon a try. It is a bit of an acquired taste, so it may take 4 or 5 cups to get used to the taste. But is supposed to be good for the metabolism and provides antioxidants, which are good.
Any criticisms very welcome and suggestions.

Also if helps my age is 22, height 5'6 and weight 14st. I am stocky and wide runs in the family so people tell me i dont need to lose much weight as i have not got a big stomach. But i am in and around 3 stone over weight and want to get down to 12 or 11 stone in a few months for the summer.

For your age, height and weight I calculate your maintenance calorie requirements to be around 2,715 daily. This is the number of calories you would eat to maintain your weight exactly as it is. With your goal being to drop some weight (lose body fat) then you should look to decrease this figure by around 300-500 calories daily. This coupled with a decent exercise program and cleaning up your diet should set you on the right track to reach your goal.

Personally when I am looking to drop weight, I find getting 40% of my daily calories from protein, 25% from carbs (mostly from fibrous sources i.e fruit and veg) and 35% from healthy fat sources coupled with my weight training and short hard cardio sessions work a treat for me.

Well that's probably enough waffle from me for now. Again understand that I am just a joe soap with an interest in health and nutrition and am in no way qualified. And again if anything above contradicts qualified medical advice you have received, then please ignore it.
When you have some time you should have a read through the post at the top of the list titled "Fitness; the basics (inc. diet & nutrition) as it contains a wealth of information which you should find helpful. Also look through the stickies on the Diet & Nutrition forum also.


Best Regards,

M

TommyKnocker

JJayoo wrote: »

B-Builder your diet looks pretty awesome

Gee, Thanks

It's not too bad in my opinion and as I am trying to bulk (cleanly, sorry kevpants ) I allow myself things like muller yogurt drinks and the odd couple of squares of 90% lindt chocolate:). However at the end of April I will start to drop some body fat, so I will tighten it up a bit more.


Best Regards,

M

Mellor

Just as a second opinion, i'll give a few comments too.
I haven't read B-Builders post yet, as I don't want to be influenced by his.

Comments in green

FoldingFTW wrote: »

Breakfast:
Rice krispies low fat milk, cup of tea wit low fat milk and hermacitas substiutes for sugar. Or else two slices of brown bread toast.
Rice Krispies aren't a great option. All cereals aren't great imo. Go with oats, or a homemade musili type mix. Basically, oats, nuts dried fruit. Branded musili can be high in sugar. Toast isn't ideal either

Lunch:
Brown bread ham and cheese sandwhich, Beans on toast brown bread, small tin of beans two slices. chicken goujon sandwhich, or soup and a cup of tea most days for lunch.
That's a lot of carbs. Brown bread is better than white, but it still isn't great imo. Beans are also just basically carbs. Chicken is a good source of protein, but goujons are normally breaded and fried, wth is obviously bad. Soup can vary alot. Heinz tomato = 100 cals, Heinz creamy tomato = 250 cals. By switching to a good soup, you can save 150 everyday. Drop the bread for a salad with tuna in springwater or plain chicken

Dinner:
Potatoes steak beans, chips cod fillets peas veg, cooked chicken, chicken burger no bun, chicken fillet, chips. Everything in the oven besides the steak.

Chips maybe 2 to 3 days a week. Potatoes the other days. Trying to eat brown bread more but the rest of family eat white. The odd saturday morning two sausages from the oven with a small roll.
Chips and potatos are the two worst side dishes. I've almost cut these completely. Go for veg but avoid stratchy veggies. Chicken fillets are better than burgers. Fresh food over frozen. Watch portion sizes

Drink and Takeaways:
Drink was a big factor would go out 3 nights a week, cut that down to 1 most weeks the odd week 2 nights but have been drinking less when im out. So roughly 10 pints a week.

Pizza's were a big problem cut them down to once every two as my treat trying to get a snackbox instead as a treat. Not a big eater of biscuits, crisps and much junk the odd bit of chocolate but not much.
A snack box isn't any better than a pizza. Get a new take away treat. (I also need a new treat, so suggestions)

Fruit:




Drinks
Cut out coke and started getting pepsi max and diluted orange. Also on average 4 cups of tea daily with low fat milk and sugar substitues called hermicitas.

Coke zero, pepsi max etc are a huge improvement over regular coke. Don't be afraid of water.

My 2c

Poncherello

Question kind of related, what is the tastiest Muesli type cereal out there that has the least amount of sugar.
Had a look at the Alpen(no added sugar) in supermarket the other day but it still has 16grams of sugar per 100g serving.

Also would your average Irish Health Food shop carry a Hdroxy citric acid supplement which I have been told helps to block the conversion of carbs to glucose ?

Thx

TommyKnocker

Poncherello wrote: »

Question kind of related, what is the tastiest Muesli type cereal out there that has the least amount of sugar.
Had a look at the Alpen(no added sugar) in supermarket the other day but it still has 16grams of sugar per 100g serving.

Also would your average Irish Health Food shop carry a Hdroxy citric acid supplement which I have been told helps to block the conversion of carbs to glucose ?

Thx

Hi There

My advice for what it's worth would be to make your own museli.

Start off with some organic Oats/Jumbo oats in a bowl, then add some mixed seeds and nuts, some berries and a splash of low fat milk and voila you have museli

My breakfast most mornings is

40g Organic Jumbo Oats
tbl spn of mixed seeds (sunflower, pumpkin, pine nuts)
5 almonds
6 Hazel nuts
6 half walnuts
4 brazil nuts
tbl spn goji berries
6 grapes
4 strawberries
7 raspberries
7 blackberries
sml handfull of blue berries

with about 200ml of Slimline milk. Delic

As for the Hdroxy Citric Acid to block the conversion of carbs to glucose...

... Well my remedy there was to just cut down the amount of carbs I was eating and make sure that those that I do eat come mainly from veg and some fruit.

I try for a 40% protein, 25% carb (mostly fibrous) and 35% healthy fats diet and I find this keeps me lean with plenty of energy for my training.


Best Regards,

M

rubadub

Flanhavans Hi-8 has no added table sugar- it has sugar from the dried fruit and the oats contain natural sugar too. You can simply dilute your sweet cereals down with porridge oats. I used to get a tesco pecan cluster cereal and use a little in my oats & milk.

Mellor

B-Builder wrote: »

40g Organic Jumbo Oats
tbl spn of mixed seeds (sunflower, pumpkin, pine nuts)
5 almonds
6 Hazel nuts
6 half walnuts
4 brazil nuts
tbl spn goji berries
6 grapes
4 strawberries
7 raspberries
7 blackberries
sml handfull of blue berries

I've been thinking of doing this myself. Have you any idea what the total cals come to, and what the total weight is.

My main concern is that I may up the morning calories by too much. Currently I have 35g oats and and egg or a piece of fruit. About 200 cals.

TommyKnocker

Mellor wrote: »

I've been thinking of doing this myself. Have you any idea what the total cals come to, and what the total weight is.

My main concern is that I may up the morning calories by too much. Currently I have 35g oats and and egg or a piece of fruit. About 200 cals.

Hi Mellor

It would certainly up your morning calories by a sizeable amount.

I estimate that my breakfast breaks down as follows

Total Calories: 688 (weight wise, around 300g without the milk)
Protein grams: 23.8 (95.3 calories or 13.8% of total calories)
Carb grams: 68.9 (275.9 calories or 40% of total calories)
Fat grams: 35.2 (317.3 calories or 46% of total calories)

For me, I am 46 yrs old (male) 12st 2lb and around 11%-12% body Fat.

I am currently looking to add a little more weight, up to around 12st 7lbs before I change to drop a little body fat to see how I look. So using the Katch McArdle formula, I estimate my daily calorie requirements to be between 3,434 (300 over maint) to 3,634 (500 over maint).

So I don't mind having a highish calorie breakfast as I can adjust the calorie content of my other meals to compensate. I eat my highest calorie meals for breakfast and lunch, then use up my remaining calories throught the rest of the day, with lowish calories meals at night.


Best Regards,

M

Mellor

B-Builder wrote: »

Hi Mellor

It would certainly up your morning calories by a sizeable amount.

I estimate that my breakfast breaks down as follows

Total Calories: 688 (weight wise, around 300g without the milk)
Protein grams: 23.8 (95.3 calories or 13.8% of total calories)
Carb grams: 68.9 (275.9 calories or 40% of total calories)
Fat grams: 35.2 (317.3 calories or 46% of total calories)

Well, I wouldn't be using the same quantities. I'd drop a lot maybe all of the nuts. Basically looking to add about 70cals worth of mixed nuts/fruit to 35g oats.

TommyKnocker

Hi Mellor

I reckon that 4 almonds (4g) , 3 hazel nuts (2g), 2 walnut halves (4g) and 25g of raspberries would give you around 80 extra cals.

Protein: 1.96g, 7.83 cals, 9.88% of total cals
Carbs: 3.53g, 14.11 cals, 17.80% of total cals
Fats: 6.37g, 57.33 cals, 72.32% of total cals


Best Regards,

M

FoldingFTW

After 3 solid weeks exercise and eating healthy, well healthier than i was eating i lost 8 pounds. Since than in a week and a half i have done the same things but i went back up 5 pounds over a few days. Then from saturday to today i went up 3 pounds to 14st 3 after the same, although had a few drinks last night so might cause this. I feel lighter and like i lost weight and still feels like i have lost weight off my stomach. Everyone is telling me i lost weight including my friend i didnt see in weeks when i met him yesterday. That was nice and made me feel good but after weighing myself today im the same weight i was a month ago back to square one:mad:. Its disheartning after making an effort maybe i have weight problems my mother and grandad had trouble with their weight. My mam told me i could have lost weight but put on some muscle but i havent lifted much weights so cant see this being the problem. So i presume stupid question but can you lose weight but not come off on the scales.

corkcomp

FoldingFTW wrote: »

After 3 solid weeks exercise and eating healthy, well healthier than i was eating i lost 8 pounds. Since than in a week and a half i have done the same things but i went back up 5 pounds over a few days. Then from saturday to today i went up 3 pounds to 14st 3 after the same, although had a few drinks last night so might cause this. I feel lighter and like i lost weight and still feels like i have lost weight off my stomach. Everyone is telling me i lost weight including my friend i didnt see in weeks when i met him yesterday. That was nice and made me feel good but after weighing myself today im the same weight i was a month ago back to square one:mad:. Its disheartning after making an effort maybe i have weight problems my mother and grandad had trouble with their weight. My mam told me i could have lost weight but put on some muscle but i havent lifted much weights so cant see this being the problem. So i presume stupid question but can you lose weight but not come off on the scales.

this post as nothing got to do with health food shops as far as I can see?
Anyway, post up a full days diet and exercise routine and be honest with both and folks here may be able to offer some good advice. oh, and get the idea of "weight problems" out of your mind. there are some exceptions ,but most people who are over weight are eating too many caloreis vs how much they consume

beegirl

I wouldn't get too upset about it, weight can fluctuate a lot! Have you been weighing yourself at the same time/under the same conditions each time? For example, first thing in the morning, after using the loo, before eating...

The other thing is to start measuring your body fat %, so you would be able to tell if you had gained muscle... i.e. if weight stays the same but body fat % drops.

Finally why don't you start taking measurements - as you were saying you felt lighter, so if you can confirm you are losing inches you wouldn't need to worry about what the scales says!

TommyKnocker

Hi There


@ Corkcomp:

this post as nothing got to do with health food shops as far as I can see?

You are of course right. However that post was from the OP of the thread who is obviously just using the same thread to post his progress, so it should not be an issue.

@ FoldingFTW:

Your first post in this thread was only 2 days ago and though you did as requested post up an example of what you were eating, it was pointed out by a couple of people that a lot of your food choices were less then optimal for your goal of losing weight.

To be honest you will find it hard to lose weight following the diet you posted on Monday. Have you modified the foods you are eating since Monday? If so, as Corkcomp asks, please post up what you are now eating on a typical day and the folks here can offer more advice as to whether you are on the right track or not.

Also 2 days ago you said that you were 14st and now you are 14st 3lbs.

Firstly you should not weight yourself more regularly than weekly. And as Beegirl says, it should be on the same day each week, at the same time and as much as possible under the same conditions. So for instance, every Saturday morning when you get up, after you have been to the loo and before you have eaten.

Your weight can flucuate by a couple of pounds on a daily basis, based on what you have eaten or drank prior to weighing. Also you should not get hung up on the number on the scales, unless you are a fighter or a jockey and need to make a specific weight for a specific event. Use you belt, how yoru clothes fit, how you look naked in front of a mirror etc, measurements (arms, thighs, waist, chest etc) to gauge your progress. If you can get your body fat measured and track that, that would be good. Try and get your body fat measured bi weekly or monthly.

Finally as you drop weight you will need to reassess your daily calorie requirements. A 14st person will have a higher maintenance calorie figure then a 13st 7lb person of the same sex and height. So make sure that you continually check that you are not inadvertently eating too many calories for your goal.


Best Regards,

M

FoldingFTW

Hi,

I have made some changes but only minor as i will be going away for the weekend so said monday will start changing my ways buying new groceries instead of getting them now and them going stale, probably a bad attitude anyway putting it off for few days.

I was at the doctor today for a different reason but asked for advice about dieting. He gave some of the advice i got here said should try jogging instead of long walks. Rice krispies are not any good use weetabix or porridge, i dont like porridge so i will eat weetabix. The milk should be the red carton super low fat i think i know it too see it. For lunch recommended apples oranges smoothies. Combined with a sandwhich doesnt recommend it but said not to bad with wholegrain just cut down on the bread and use the bare minimum low fat butter. He said sugar has to be cut out even hermicitas are not great and get used to tea with no sugar. I dont eat egg, salads, rice or anything so he said cut out the chips. So he said if eating potatoes most days use no butter or milk will help. Also eat smaller portions and more veg. He said frozen chips are worse in the over then normal chips??. Also said pepsi max not great or diluted orange and use alot more water. I dont know if this will help much he said its small little changes that help. Also i have to look into things like nuts and that but dont know where to find the low fat nuts and the salted ones i will have to look around supermarket.

So my new idea is.

Breakfast:
Two weetabix low fat milk no sugar. Cup of tea low fat milk just a drop, no sugar. Two slices of wholegrain toast and tea.

Lunch:
Wholegrain sandwhich with low fat ham and cheese. I dont know what the healthiest cheese is. Or else beans on toast two wholegrain. Stew, homemade chicken stew. Cup of tea. Medium roll take out the dough with ham and cheese or chicken fillet and ketchup, not the best?.

Dinner:
Potatoes no butter or milk. Steak, stir fry, chicken fillet, cooked chicken, fish cod fillets, mackrel when their in try eat a few times. Beans, peas, veg mostly carrots, stew, roast beef, bacon. Frozen oven chips once a week when go to my grans for dinner she does chips.

Snacks:
Apple. orange, smoothees, odd time small bit of chocolate dont eat much junk.

Drinks:
Tea drop of low fat milk no sugar. Water and diluted orange.

Exercise:
Few mins skipping im learning but terrible lol. Half hour exercise bike. Ususally 90 minute walk but going to try bringing jogging into it. I dont know what im able for now. BUt say walk for 15 mins then 10 min jog. Walk for a few jog, walk until im able to jog or even sprint for longer. Light weight lifting. I was considering getting a pedometer but i dont know if it serves much use.

Im sure theirs still loads wrong about my diet but im picky with food and i will try try more foods b builder recommended but i dont know where to find them in supermarket never tried most of them.

So please be free to tear apart my diet and im open to criticism. Also today i started with the measuring my body and i only weighed myself today because i was in town and i said if changing my diet get my proper weight now and start from that weight and measure weekly. Also im going to try start doing it under the same circumstances every week.

martinr5232

Try doing this training programme.

http://www.coolrunning.com/engine/2/2_3/181.shtml

size10wudbnice

try Hoodia, you can buy them in all health shops such as holland and barratt....they suppress your appetite a bit and help you feel fuller quicker..therefore you eat smaller meals..i have tried these i found them very good..they are a plant found in the dessert..if you google the word Hoodia you will find lots of info there. i think wikipedia has a post on it. I got no side effects at all from them so to me they were very safe..good luck

beegirl

DON'T try Hoodia!!! In fact don't try anything of the sort, just do what people have already been telling you...