any help will be appreciated

tip_top

Hey guys. Ok here is the thing. Since i started college last year, i have put on nearly two stone, due to lots of alcohol and a very poor diet. I now am finding it hard to change my diet and return to my healthy weight. Any help would be appreciated. I'm 18, female, 11.5 stone and 5'7. I tried on a dress i bought in september last year, and it will only zip up 1/3 of the way

heres an example of my days intake.

Today:
breakfast: 2 slices toast (brown bread) with butter and jam + a yoghurt
In work: handful of mini marshmallows and a diet coke
Dinner: small white roll with some chicken lettuce and coleslaw and a few oven chips
snacks: 1 mini toffee crisp bar (90 cals)
2 chocolates.
1 banana + 1 apple
Also i have a minimum of 2-3 glasses of water a day

exercise - went on treadmill - only worked for 130, trying to build up my fitness and stamina.
Oh and i waitress, on average 7-8 hour shift a day

Any help or sugestions would be appreciated!

EileenG

Well, the good news is that you are on your feet and active for hours every day. That will stand to you, even if you are not killing yourself on the treadmill. The bad news is that your diet is rubbish.

You don't need me to tell you that, you already know that marshmallows and toffee crisp bars are not the ideal diet.

Try eating a better breakfast. Eggs are great in the morning, they really set you up and make a lot easier to avoid the mid-morning munchies. Scrambled eggs are as fast as toast, but I love a big omlette.

Really, there's no significant difference between brown and white bread. If you look at the label, you 'll see how little fiber you are actually getting per slice of brown. Try to cut back on all the bread and rolls.

For dinner, keep the chicken, but eat a big pile of vegetables instead of the roll. Oily fish or even an occasional steak is good too.

tip_top

thanks for the reply! I know your right on everything you said there and will definately be improving my diet. Today i had/will have

2 scrambled egg whites (i hate yolk) and an apple
1 banana
1 grilled chicken breast, carrot and possibly some gravy (im not the biggest fan of veggies but i will try my best)
a diet coke in work (will eliminate them in the next week or so).

EileenG

You got rid of the junk, but you didn't leave enough food.

Two egg whites and an apple would barely top 100 cals. That has to take you to lunch which is a whole banana? And a grilled chicken breast and some carrots might just about come to 200 calories.

Seriously, you won't be able to do this, because you'll be starving. You need to eat real food. If you don't like eggs, how about porridge and yogurt for breakfast? Have an apple mid morning, and a proper lunch. If you are cutting carbs, then don't cut fat as well. Grilled chicken breast is great for protein, but it's got virtually no fat, and you need some for good health. Why not have the chicken at lunch time with a big salad, and a nice piece of salmon or steak for dinner? Keep some cottage cheese for snacking.

eimearcmh

Would you consider porridge for your breakfast. Its will keep you fuller for longer and its widely considered one of the best.
I think you could do with eating a bit more today though.
Protein is important so lean meats like chicken + turkey and fish are great.
Beans and pulses are great too. You should check out chickpeas, kidney beans and lentils to name a few. They are very handy as they only take a few minutes to prepare and can be added to most dishes.