What foods should I eat to lose weight?

TracyFlick

Hi all, long time lurker! I am looking to lose some weight and would be very grateful for your sage advice I think I have a good idea of the basics, but sticking to it is hard and I think hearing others say it would help me. Also, I've tried diets in the past before with some success, but I need something I can stick to where I don't constantly feel like I would happily murder someone for a slice of cake!

First off, stats... I'm female, 23, 5'7" and weigh about 144lbs or 65.5kg at present. I have always wanted to get myself down to about 9 and a half stone, and I'd like to achieve this by around the end of November.

What I eat varies a lot depending on my mood, motivation etc, but the last few weeks has been terrible. I usually have a good breakfast of eggs or porridge but then it all unravels over the day! Would have a sandwich or M&S pasta salad thingy for lunch, accompanied by chocolate or biscuits Usually get some protein in for dinner, steak or fish with a little veg, but again, lots of sugar afterwards. I don't really crave chips, crisps etc, just sugar and lots of it.

So the new plan is lots of protein, greens, a little fruit, some wholegrains and dairy. It sounds so easy written down like that... One thing I should say is that I've tried the low carb thing; I've stuck to it for 2 week stretches where I do everything right, but usually I'm absolutely miserable. So I think I need to have some healthy carbs in there- oats, a little brown rice with dinner etc. Any good lunch ideas would be much appreciated!

Also what should I be aiming for in the way of exercise? Cardio/weights/a mixture of both??

It helps even writing it down, gonna start a food diary as well. Any advice would be very welcome!

EileenG

Go for fresh whole foods. They don't have to be low carb, but they should be as nature intended, or as close as possible. No ingredients you need a science degree to understand.

And lots of vegetables. Get adventurous, try out different kinds, different ways of cooking and seasoning.

Don't fear fat. Remember oily fish are a superfood, and good olive oil makes a salad. If you eat lunch from M&S, I'd buy a bag of salad, add your own dressing, and throw in the protein of your choice. Cheaper than a sandwich too.

Try to avoid the white carbs (sugar, bread, rice, pasta) and boxed breakfast cereals.

For exercise, mix it up. Some weights (lift heavy, don't waste your time with endless reps. A heavy weight won't make you go all Incredible Hulk), some cardio, and be generally active.

Try turning off the tv. The number of hours spent watching tv is directly related to your risk of obesity. If there's a program you love, try watching it online. That way, you get it without the ads.

And go to bed on time. Lack of sleep causes insulin problems which make it much harder to lose weight.

TracyFlick

Thanks for that Eileen, didn't know that about the lack of sleep so will try get my 8 hours a night!

One question about protein though- is it as important to eat lots of it if you're not a hardcore athlete? Have been eating lots of it the last few days, will this have any negative effects on days where I do little or no exercise?

I know it builds muscle etc but guess I'm not as clued in as I'd like to be!

EileenG

It's important to get enough protein, and most people don't really get as much as they think. Hardcore athletes need a lot, so they will often supplement.

If you eat more protein than you need for body maintenance, then your body will just burn the excess for running energy. If you are not lifting heavy weights, for instance, no amount of protein will give you big muscles.

Several studies have shown that replacing refined carbs with protein or protein and fat combos tends to reduce hunger and improve overall health.

A typical day's diet of cereal for breakfast, sandwich for lunch, and pasta with meat and veg for dinner is very low on protein. You can easily increase protein without worrying about going overboard.