Advice needed about healty lifestyle

Mandzhalas

All started year ago,when i gave up love of my life-Smoking. I am 25 year old, 186cm,male. Before stoping smoking i was 85 kg.But i allways had beerbelly which i hated.Then after big day i replaced smoking with eating.Sweets mostly.Tried too keep in shape by running 4 times a week.Then my beautifull daughter was born.So i gave up running,because didnt have enough time for it.
So at this day i am 94kg.Not smoking.Not drinking.Not eating sweets at all.For last 2 weeks eating healthy(?) food.Running 2-3 times a week for 30-60 min.But i am not loosing weight.I will try my best to describe what i eat during day.But every day is diferent

7 o'clock table spoons of poridge with milk.Banana.Apple.

10 : mug of tea,two wholemeal bread sandwiches with salmon or cheese.Yogurt.apple.orange

13: mug of tea,2 sandwiches(salmon/cheese).or chicken with rice. or steak with potatos.basicly proper dinner,just in low fat,small portions.Garnished with vegetables.Yogurt.2 apples.

18:2 oatabix with milk .banana. apple.

19:yogurt.banana.apple.

20 oatabix.banana.apple.

drinking 1,5 litres water everyday

i am builder,so using good bit of calories everyday


as you noticed i just love bananas and apples.I eat 4kg bananas,and 5 kg apples a week.I love vegetables also

I dont want to do diets as i am very affraid of yo-yo effect.I just want healthy lifestyle which will benefit my with weight loss

why i am not loosing weight?

EileenG

Because the vast majority of what you are eating is processed carbs.

Running will keep you fit, and keep your heart and lungs in excellent shape, but it's diet which will determine the shape you are in. Your diet is all based on carbs, with only small portions of protein or fats.

Eat porridge or fruit for breakfast, not both, and add a protein and fat combo. Eggs are good and fast, but even something like a tub of cottage cheese would do the trick.

Two sandwiches equals four slices of bread. That's a lot, and the fact that it's wholemeal doesn't offset the fact that it's bread. Half the amount of bread and eat some salad or other veggies instead. You can continue to eat fruit, but try some of the lower calorie, lower gi versions. Strawberries are in season at the moment, and have about a quarter the calories of bananas.

Cut back on the rice/potatoes and double the portion of vegetables. If you are not eating plenty of green veg, now is the time to start.

Stop eating cereal and fruit all evening. Make a proper meal in the evening, maybe some fish and veg, something with protein. Sit down and eat it, and stop snacking. If you want a late supper, then cottage cheese or raw nuts.

corkcomp

why do you need three meals in the space of three hours in the evenings? even a body builder wouldnt require that tbh.. try to have one balanced meal - meat - veg and a carb source around 7 and stop eating then.. eat 4 meals per day imo

jam_mac_jam

you are having 4 sandwiches a day? Your problem is that you are having two full lunches, one at ten and then again at one. You need to stop the ten o clock one, a few slices of ham a boiled egg, or a banana if you cant last till one then have the steak and potatos for lunch at one.

And eat something proper and filling for your dinner rather than two bowls of oatabix. You only need the second one because you didnt eat enough in the first place.