need advice on losing weight :(

mims_lally

ok i need to lose 1 stone and looking for food advice basically, i don't eat salad never have. have tried loads of times but i seriously can not stomach it. and all diets/meals i'm coming across are salad based. but just wondering if anyone is there websites or something that can help me with what food etc.
i'm also doing a 5mile walk everyday

TommyKnocker

Hi Mims

Firstly welcome to the Fitness forum.

Now there is no need to eat salads if you don't like them. The main thing you need to lose weight (and by weight we mean body fat) is a calorie deficit. That is you need to be eating slightly less calories than your body needs each day.

For optimum health you should be eating whole foods, not ready meals, take aways etc, and you may need to decrease the amount of carbs (especially starchy carbs) you are eating.

So to start off, can you provide a little bit more information about yourself please i.e. Sex, Age, height, current weight and if you could give an example of what an average days food and liquid intake is like and also alcohol consumption if applicable.

Once we have this information it should be easy to advise you on how to go about achieving your target.


Best Regards,

M

Giggipaws

mims_lally wrote: »

ok i need to lose 1 stone and looking for food advice basically, i don't eat salad never have. have tried loads of times but i seriously can not stomach it. and all diets/meals i'm coming across are salad based. but just wondering if anyone is there websites or something that can help me with what food etc.
i'm also doing a 5mile walk everyday

Hello there,

As owner of Healthy Living company here in Cork I can tell that no diet will make you loose kg without the risk of getting them back soon. You would need to try to think over your overall lifestyle and make more changes than only the one with the diet. I am sure that if you do regularly some sport, you feel better, you look better and you eat better. Good luck, Giggi

mims_lally

B-Builder wrote: »

Hi Mims

Firstly welcome to the Fitness forum.

Now there is no need to eat salads if you don't like them. The main thing you need to lose weight (and by weight we mean body fat) is a calorie deficit. That is you need to be eating slightly less calories than your body needs each day.

For optimum health you should be eating whole foods, not ready meals, take aways etc, and you may need to decrease the amount of carbs (especially starchy carbs) you are eating.

So to start off, can you provide a little bit more information about yourself please i.e. Sex, Age, height, current weight and if you could give an example of what an average days food and liquid intake is like and also alcohol consumption if applicable.

Once we have this information it should be easy to advise you on how to go about achieving your target.


Best Regards,

M

I am 23 5ft 4" and weigh 9st 7lb. alot of people think i'm mad but i've always been around the 8st 7lb mark. but i'm really not happy in myself with this extra weight i've put on. and none of my clothes fit me....
i've gradually put it on in the last 5 months, i gave up smoking over two months ago but if anything i only put on maybe 3lb's due to some extra nibbling as i was trying to be good and fight my cravings with fruit. but just can not seam to shift any weight what so ever.

TommyKnocker

mims_lally wrote: »

I am 23 5ft 4" and weigh 9st 7lb. alot of people think i'm mad but i've always been around the 8st 7lb mark. but i'm really not happy in myself with this extra weight i've put on. and none of my clothes fit me....
i've gradually put it on in the last 5 months, i gave up smoking over two months ago but if anything i only put on maybe 3lb's due to some extra nibbling as i was trying to be good and fight my cravings with fruit. but just can not seam to shift any weight what so ever.

Hi mims

I am assuming you are female, so I guesstimate that your daily calorie requirements to maintain your current weight are around 1,960 calories.

So to lose weight you will need to create a daily calorie deficit of around 350 - 500 calories. This should be done through a mixture of eating slightly less and upping your physical activities.

If you post up a typical days food intake (in as much detail as possible) then we could advise if there are any tweaks/changes you could consider to help towards achieving your target.

Also you could possibly look to move from 5 mile walks to 5 mile runs. Start off by alternating periods of walking with periods of running, gradually lengthening the running periods and shortening the walks. If this is something you might be interested in, you should Google the "couch to 5k" program, which aims to take you from zero to running 5 k over a 6-8 week period.

Something else to check out that might be of interest would be The Home Workout Thread which will give you ideas for exercises which can be done at home with little or no equipment, to mix things up a little.

Hope some of this is helpful.


Best Regards,

M

sh1tstirrer

Eat less move more.

Dixie Chick

sh1tstirrer wrote: »

Eat less move more.

:rolleyes:

Trappers Son

sh1tstirrer wrote: »

Eat less move more.

Always 1 smart arse.. yes.. we know it's true..

But maybe u should advise on good routines, things that help you not reach for the biscuit in the press or good motivation technigues to get you into the gym etc..

sh1tstirrer

Trappers Son wrote: »

Always 1 smart arse.. yes.. we know it's true..

But maybe u should advise on good routines, things that help you not reach for the biscuit in the press or good motivation technigues to get you into the gym etc..

No, not being smart. It's exactly what I did and lost over 3 stone. No need to pay for gym either. €60 for a twist stepper and will power. Yes the twist stepper was around for a couple of years and I did make 2 or 3 attempts before I stuck with it.

Trappers Son

True True!

It's ALL about the will power! I find that if you get into a good routing for 3-4 days you become obsessed!

The key is getting started

Giggipaws

Hi there,

There are few things that are important: frequency of your training, its intensity, for how long you are able to do what you are doing without lowering the quality of your technique, and the type of training you are doing. Plus the diet - so many people forget to think of what they eat 24 hours prior the exercise! But - it is there when your physical setup for tomorrow's training is decided!!!
If you eat heavy, fatty food or just meat and little bit of peas, you are not going to have a good training session the next day, esp. in case of endurance / CV training ....

All these and few more topics should be studied carefully and systematically before you hit the gym and I always recommend professional help for the first few weeks or months because more you understand from physiology and anatomy, and from the theory behind the effective training routine, better for you and your health. And - eventually you learn enough for being safe and independent.

OK, there is one thing I consider 'the key', I admit : You need to know what you want. Is it the endurance? Power? Increase in cardiovascular capacity? Fat loss? Gain muscle?
Why? before for each of these aims there is a different program that must be designed, and different diet too If you don't know what exactly you want, you gonna be just wondering around, confused, wasting your time....

All the best to all who are out there, active! Keep going
Giggi

Transform

read this fat loss 101 - http://thetransformationcatalyst.wordpress.com/2010/08/11/fat-loss-101-everything-you-want-to-know-but-were-afraid-to-ask/

markwilson419

Exercise is the bodily activity that help to increase the strength and physical fitness.Exercise keeps our body relaxed and give you strength to do work and kept away from obesity.And it also helps in our Sexual Life.Exercise boost the immune system and prevent from the diseases like Diabetes,muscular disease,heart disease,etc.

ootbitb

I have looked at the gi index which allows certain foods that are not filling a high number and foods that are filling a low number. At least I think that is what it indicates.

http://www.southbeach-diet-plan.com/glycemicfoodchart.htm

What confused me was the difference between boiling spuds (gi 56) and microwaving spuds (gi 82).

Can any boards dieticians explain this please?

Mellor

ootbitb wrote: »

I have looked at the gi index which allows certain foods that are not filling a high number and foods that are filling a low number. At least I think that is what it indicates.

Not quite, its the rate for which it becomes glucose in the blood, when compared to (usually) pure glucose (GI of 100).

People got a bit too involved with the high GI = bad, low GI = good. In general its true, but not always. Plenty of low GI foods are very calorie dense (fructose for example)

http://www.southbeach-diet-plan.com/glycemicfoodchart.htm

What confused me was the difference between boiling spuds (gi 56) and microwaving spuds (gi 82).

Can any boards dieticians explain this please?

There are likely a number of reasons;

The table borrowed from a number of different sources, which used different potatoes for testing. The variety of potatoes has an effect on GI.

The various cooking methods dry out potatoes to various degrees. Less water means that it is more calorie dense per 100g of cooked food. Which is a bit of a misleading fact as the raw potato is what people will grab and cokked weight will vary.
This is similar to how the longer you cook pasta for, the lower cals per 100g. But, the longer you cook it for, the heavier it becomes.



At the end of it all, GI is just a number, it has its place, but its not a great way to highlight good foods. Even good carbs are still carbs.

ootbitb

thanks for that:)

does this mean a microwaved spud is more filling than the same boiled spud and a money saver ?

Mellor

What, no, that's the complete opposite of what I said

ootbitb

oh, sorry.

so a microwaved spud is less filling..?

Liamo08

ootbitb wrote: »

oh, sorry.

so a microwaved spud is less filling..?

No.

The spud will simply weigh more if boiled in water (As it will take on some of the water) therefore have less calories per g of cooked spud than the same spud cooked in the microwave.

Giggipaws

GI index was originally developed to help diabetics control their blood sugar levels, but now it helps the exercisers and athletes too. It ranks foods from 1 to 100 (100 corresponds to pure glucose) and it describes the immediate effects each food has on your blood sugar level -> the faster the rise in blood glucose the higher the rating on the index.

High GI foods are good for you when you need immediate energy supply, e.g. immediatelly after exercise to kick-start glycogen replenishment (glycogen is source of energy for your next workout, stored in muscles and liver. With more glycogen available, you may be able to exercise longer before fatigue sets in).
If you need slow release of energy from the food you eat then you should opt for low GI foods - e.g. breakfast 2-3 hours before exercise should be composed of low GI foods.

Hope this helps.
Giggipaws.com

ootbitb

yes, thankyou:)