Weight Loss Help...

nthdub747

Hi All,

Okay...here is the deal. I'm 30 yrs old, 5'8, male and 15 stone 6lbs. Have been trying to just start and stick to a diet for yrs and its not happening. I have weddings this year I want to lose weight for but struggling to find the motivation which I know is key and half the battle. I have a desk job and do no excercise at all day in day out.

I'm married with a 3yr old little girl, and i have noticed that I have no energy to play with her in the evenings. I stay up late till around 12/1 and have to drag myself up by 7 next morning. I think a big factor that hinders my efforts is feeling down or depresssed over certain things like money, mortgage, appearance etc. Everyone has these things to worry about I know but I tend to comfort eat when I get stressed which doesn't help either.

I love my food, my chocolate, my bread, my junk basically.

Have tried Weight Watchers but could not stick to it.

I come up with great plans in my head about starting a diet and exercising but the next day when i am supposed to start it just fades away into the abyss and never happens. I just need a kick up the back side or something to motivate me to get a move on.

My wife is expecting our second baby so want to use that as my motivation as to be honest I am going to need all the energy I can get when the time comes.

Here is what I am thinking of doing:

3 x meals a day
Breakfeast: Bowl of Cereal with low fat milk (weetabix, porridge etc)
Lunch: Fruit Salad with yogurt
Dinner: Fish with selection of Veg

2 x 30 /45 min walks per day. One at lunch time at work and one in the evening when home.

Appreciate all and any comments you want to give me, i know the example of meals above will not be same every day but just something I had in mind of a standard daily intake to help with the weight loss.

Cheers all

huskerdu

You do not want to go on a diet, you want to change your eating habits so you are eating less and eating healthy foods. The changes should be long term changes and the result should be that you are eating healthy foods that you enjoy.

The first step in this is to understand your eating habits.

You should keep a food diary and write down every single thing you eat.
When you see it all written down, it is much easier to see that changes you can make.


Based on this calculator, you need 2300 calories per day to maintain your current weight and you should be able to cut this to 1800 a day easily

www.freedieting.com/tools/calorie_calculator.htm


The diet you have suggested will probably leave you hungry and miserable.

Most cereals are not healthy and a bowl of cereal for breakfast will very likely leave you hungry, tired and miserable long before lunchtime.

A decent sized, healthy breakfast is the corner stone of any healthy diet.

How about muesli, porridge, scrambled eggs.
Have some fruit for a mid morning snack if the time between breakfast and lunch is long.

Also, you get between 6 and 7 hours sleep a night and you wonder why you are tired in the morning. Go to bed earlier, you will feel better.

You really want to change, and you will feel much better once you do change.
Good luck and keep posting if you want more advice and encouragement.

cmyk

nthdub747 wrote: »

Okay...here is the deal. I'm 30 yrs old, 5'8, male and 15 stone 6lbs. Have been trying to just start and stick to a diet for yrs and its not happening. I have weddings this year I want to lose weight for but struggling to find the motivation which I know is key and half the battle. I have a desk job and do no excercise at all day in day out.

nthdub747 wrote: »

I'm married with a 3yr old little girl, and i have noticed that I have no energy to play with her in the evenings.

That would be a pretty big motivator for me....use that and your other baby on the way.

nthdub747 wrote: »

I stay up late till around 12/1 and have to drag myself up by 7 next morning.

I don't think you need any advice on how to fix that one...turn the tv/computer off and get into bed earlier.

nthdub747 wrote: »

I love my food, my chocolate, my bread, my junk basically.

...or this one, but most people know where they are going wrong if they look hard/honestly enough.

nthdub747 wrote: »

I just need a kick up the back side or something to motivate me to get a move on.

Sounds like it. Have you tried a bootcamp/classes or taking up a sport, something that might give you that kick you need along with some accountability?

nthdub747 wrote: »

3 x meals a day
Breakfeast: Bowl of Cereal with low fat milk (weetabix, porridge etc)
Lunch: Fruit Salad with yogurt
Dinner: Fish with selection of Veg

Lacking protein, very little at all at the moment. Base all your meals around a good lean protein source. Eggs/lean meat/fish etc. Balance that with pretty much unlimited quantities of vegetables and some fruit you won't go far wrong. Don't keep crap foods in the house/office.

nthdub747 wrote: »

2 x 30 /45 min walks per day. One at lunch time at work and one in the evening when home.

That's a good plan to get you started.

Sasha42

I find myfitnesspal.com very good for keeping track of calorie intake

Sasquatch76

thomasmite996 wrote: »

Tips to reduce weight:-

Use less fat and cholesterol foods items,
Eat fruits and vegetables mostly,
Drink 8 to 10 glasses of water daily,
Drink juice after every 2 hours to maintain energy levels,
Do some meaning full exercise for 30 mint in early morning,
Other activities like swimming, running, jogging, air cycle etc.

Your advice is.... interesting.

Stench Blossoms

thomasmite996 wrote: »

Tips to reduce weight:-

Use less fat and cholesterol foods items,
Eat fruits and vegetables mostly,
Drink 8 to 10 glasses of water daily,
Drink juice after every 2 hours to maintain energy levels,
Do some meaning full exercise for 30 mint in early morning,
Other activities like swimming, running, jogging, air cycle etc.

Where did you get these *tips* ?