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  • 28-11-2010 1:48pm
    #1
    Closed Accounts Posts: 10,562 ✭✭✭✭


    I am new here and certainly need help,

    I was 22 stone (124kilos) in january 2009, i gave up drinking alcohol,started swimming,walking ,cycling and watching what i was eating,maybe i was actually bit extrema,anyway i got down to 14 stone ;), some people thought i was looking a bit gaunt,i am now 15stone 9 lbs and am starting to worry the weight will creep back on me,i have a lot of excess skin which i need to get rid of and i dont want to go back to my extreme diet,can anybody show or tell me how i can loose a few more pounds just by sensible dieting, thanks,


Comments

  • Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    Welcome and well done.

    The loose skin will almost certainly sort itself out, given time. Think of a woman who has just given birth. It takes her body a while to catch up with the weight loss, but it usually gets there.

    Just make a point of eating nutrient dense food, avoiding the junk, and watching portion size.


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    Thanks Eilleen g, would you have any tips on whats best for breakfast, at the moment somedays i just eat fruit ,apples,bananas,oranges, is this ok ? also i try and walk 3 times a week roughly 6 km in about a hour,i do find that i gorge on food when visting certain relations as they always have sweet things on hand,
    I would like a plan of what food is best to eat and i will certainally watch my portions.


  • Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    I would try to eat protein at breakfast. There are studies which show that people who eat eggs for breakfast tend to eat fewer calories throughout the day than people who eat the same calories worth of bagel. And fruit, like bagel, is very high carb. It has it's place in a good diet, but I wouldn't base a whole meal on it.

    If you have a choice between a fruit and a veg, go for the veg. Gram for gram, they have fewer calories and more nutrients.

    Something like a mushroom and spinach omlette would provide a lot of veg and a nice dose of protein for breakfast.

    If I'm going somewhere there will be a lot of food, I often eat some cottage cheese first. Again, high protein, but it does help head off binges.


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    Thank you again,


  • Closed Accounts Posts: 1,533 ✭✭✭the keen edge


    First of all well done, and don't forget the amazing feat you have achieved.

    Maintaining your healthy weight should be easy, provided you stick to the good habits that have clearly changed your life.

    As regards what to eat, this forum is full of very informative folks who I'am sure will give you good advise regarding specific foods.

    What I would suggest, is try to limit the amount of processed foods you consume.
    IMHO highly processed foods are bane of the world. Try to eat as close to the field as possible: when you pick up a product in the shop take a minute before you put it in your basket, and think about the journey that item of food has taken to arrive in your hand: How long ago was it grow in the field? What has been added to it since then? How many people have worked on it to bring it to it's current state?.

    For breakfast I find porridge great, I add flax seed, honey and blueberries to it. I usually have a couple of slices of wholegrain toast also, probably a bit on the carby side, but I swim every morning and then cycle to college so it aint a issue for me.
    Breakfasts high in protein seem to be championed here, so as said by EileenG, eggs tick the box.
    If having sufficient time in the morning to make a cooked breakfast is an issue, here's a tip for you. Cook up your boiled eggs and grilled bacon in advance at put them in plastic food containers and leave them in the fridge. Then in the morning, pop them between a couple of slices of toast and you'll have a proper breakfast sandwich!


    If fact, buying plastic food containers is the some of the best advice I could give anyone regards healthy eating.

    Plan your meals.
    A lot of the times, being the healthy eater is achieved by making sure you always have a good quality meal to hand: it is all to easy, even for the most self disciplined amongst us, to run down to the chipper when the cupboard is bare; the solution, don't let that cupboard go bare!!.

    Stock up on essential preserved meal makers, tinned tomatoes, frozen peas(two processed food that escape my wrath!) spices etc.
    With these in your cupboard, picking up your meat, fish and veg daily, will ensure that a 5 star home cooked meal is always to hand.

    I usually cook up a big curry on Monday, and put it in a container, when it cools I stick it in the fridge. Then with just 5 minutes of gentle reheating, I have four days of good quality dinners ahead of me for the week.
    As said before if I'am cooking rashers, I'll grill the whole packet, store them in a food container, and thats lunch sorted for a couple of days.


    Don't put the guilt trip on yourself for having a sweet occasionally, but understand that it should be a treat to look forward too, and not a item that brings out feeling of misery.

    Life without some sugar wouldn't be sweet! So incorporate it into your diet in a controlled manner.
    Remember it is great to taste, but nutritionally poor so moderation is the key.

    Try having one cheat day a week, when eating junk is acceptable.

    Sticking to your healthy eating plan will be easier on your more testing days knowing you are never more than a few days away from being able to enjoy a treat or two.
    And you will enjoy that treat all the more knowing that because it forms a part of your healthy eating plan, it is in fact good for you.

    And if you have a spurge on snacks during the week, so what, accept it and jump straight back in to your healthy diet.
    Do not run a guilt trip on your self and think negative thoughts!


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  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    Thanks keen edge, next week i am going to start weighing myself, as i drive trucks i also need to up my exercise , starting some small weights today, will let you know how i am getting on, :-)


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    I haven't weighed myself yet, but on the 11/11/10 i was 95.7 kg(15st9lb)

    I have been doing weights & walking most days and am eating sardines,cheese,tomato,pasta,oranges,apples and yogurts, as i drive for a living i dont get much time to exercise a lot.let you know when i weigh myself.


  • Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    I would drop the pasta. Add it back if you are doing a lot of exercise,. but it packs a lot of calories for not much nutrition.


  • Registered Users, Registered Users 2 Posts: 2,548 ✭✭✭siochain


    fair play great job. Not muct to add, only eat like a king for breakfast with a mix of protein, low GI carbs and fiber.

    Eggs and outbran are the job.

    Add in some weight training to your exercise program and have fun doing it.


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    Hi all happy man here, weight myself this morning , same weighing scales,same clothes,same time, i am now 14st 13.2lbs, so that's a loss of about 8lb, not bad ..


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  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    Dident get to weigh myself this week as i had a 24 hour bug that lasted 72 hours, with x mas coming up i will just wait now till jan and start afresh, but will be still watching what i am eating and doing as much exercise as one can.


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    Happy new year,
    weighed myself yesterday 4/01/2011,
    I was/am 15st8.4lbs ,last time i weighed myself in december i was 14st 13.2lbs, oops

    so back on track now,exercising,eating healthy and taking L-glutamine for sugar cravings,check in next week.


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    weight myself this morning....15st1.6ibs/ 96.00 kg, all going good.


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    Today my weight is 15st4.2ib/97.2kg

    But my bmi and fat index is down so i am hoping this is from muscle increase as i am doing a lot of cycling & walking. :-) feeling great.


  • Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭Sapsorrow


    Good for you keep up the good work!


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    ok this wednesday weigh in i was 15st0.3lb/95.4 kg

    bmi and fat index is also down.

    Happy with progress so far.


  • Closed Accounts Posts: 47 Missgoggles


    Well done OP. Not much more to add other then variety is the key. A routine is great, but people get bored, so try and have different healthy options for your meals each day.

    I would have porridge every morning, but change around what I add to it. Blueberries and strawberries one morning, plum and pear the next or mixed dried fruit etc etc. Lunches are a pain when your on the road, which means you will need to get into the habit of making your lunches at night, and storing in a plastic container (as the keen edge commented)

    Try eating some raw foods in your meals also. Carrot sticks & sliced cucumber are a healthy snack option, I would tend to grill lean meats the night before and boiled eggs, and have raw carrot, turnip, onion, spinach, walnuts, beetroot and whatever else is going for lunches. Simple and no need to cook half the food. Make sure to drink plenty of water throughout the day! As others have said, try stay clear of the processed foods, dont buy into the 'low fat versions' of foods, try new foods, indulge once a week (but not too much) and always eat breakfast!

    Keep up the exercise, vary it, and enjoy the weight loss. Dont worry if you slip up once in awhile. Just enjoy your journey to becoming a healthier you.

    Good on ya, well done on the work you've done so far!


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    Thanks missgoggles for your good advice, all taken on board.


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    ok this weeks weigh in is 15st0.5ib/95.5kg

    fat index is down also bmi is down so it seems to me that i am actually toning up. which can only be good,


  • Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭rocky


    wait, how is BMI down if your weight has increased? Do you mean fat percentage is down? BMI is only looking at weight and height.


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  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    This is my measurements for 26/01/11
    weight 15st0.3lb/95.4
    Fat index 33.9%
    Fat mass 5st1.2lb/32.3kg
    Free fat mass 9st13lb/63.1kg
    Current Body mass Index 31.5 kg

    This is my measurements for 02/02/11
    Weight 15st0.5lb/95.5kg
    Fat index 32.9%
    Fat mass 4st13.2lb/31.4kg
    Free fat mass 10st1.3lb/64.1kg
    Current Body Mass Index 30.8kg


    I weigh myself in the same pharmacy at the same time with the same clean:D clothes every week, maybe i am reading it wrong,any help would be much appreciated,Thanks.


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    realies wrote: »
    This is my measurements for 26/01/11
    weight 15st0.3lb/95.4
    Fat index 33.9%
    Fat mass 5st1.2lb/32.3kg
    Free fat mass 9st13lb/63.1kg
    Current Body mass Index 31.5 kg

    This is my measurements for 02/02/11
    Weight 15st0.5lb/95.5kg
    Fat index 32.9%
    Fat mass 4st13.2lb/31.4kg
    Free fat mass 10st1.3lb/64.1kg
    Current Body Mass Index 30.8kg


    I weigh myself in the same pharmacy at the same time with the same clean:D clothes every week, maybe i am reading it wrong,any help would be much appreciated,Thanks.

    As Rocky says Body mass Index (BMI) is a simple formula of height and weight (btw it is a simple number it is not measured in kg). It is impossible to get a Lower BMI reading off a heavier weight unless you have grown in height between the two readings.

    The formula for BMI is: weight in KG/ (height in meters)² = BMI.

    Looking at your two readouts and applying this formula in the first readout readout on 26/01 your height is 1.74m or 174cm. In the second reading your height is 1.76m or 176cm. Unless you have grown 2cm between the readings, one of them is completely wrong and should be disregarded.
    The bad news is that these machine also use height when calculating things like Body fat%, Fat mass, lean body mass etc, so those results are pretty much null and void in one of the two readings aswell. Sorry :o

    What height are you? Are you inputting your own height into the machine or is it measuring it itself? If the latter then you were either hunched over for the first reading or on your tiptoes/wearing bigger shoes for the second


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    Ok thanks will wait till wed and get another reading,


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    Weigh in today 9/2/2011

    Weight 14st13.6lb/95.1kg
    height 5ft9.3in/176cm
    Fat index 33.0%
    Fat mass 4st13ib/31.3kg
    Free fat mass 10st6lb/63.8kg
    Body mass index 30.7kg



    Thats it, think its going in the right direction if i have read this right :)


  • Closed Accounts Posts: 10,562 ✭✭✭✭Sunnyisland


    weigh in today 16/02/2011

    Height 5ft 9 in/176cm
    weight 15st0.5lb/95.5kg
    Body fat index 30.6%
    Fat mass 4st8.3lb/29.2kg
    Free fat mass 10st6.1lb/66.3kg
    Body mass index 30.8

    I am training much harder but i seem to have put on a few lbs ?
    is that fat or musscle ?


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