Help badly needed

slingerz

I need to lose some excess body fat, I've tried weight watchers and it worked initially but in the end I couldn't afford the 10 euro a week so I stopped and the weight came back again.

I generally eat normal things without being overly bad on treats. I'm 6ft and 15 st 4lbs, ideally I'd be 2 stone lighter. I have a work mate who goes on about a paleo diet but I don't know if I could follow that.

I generally have cereal for breakfast with an actimel and a banana mid mrnng or else some cream crackers. Lucy is generally a sandwich with soup and a yoghurt and on the odd occasion maybe a treat of a Cooke for dinner it could be chicken fajitas steak homemade burgers chicken rarely salmon with the usual potatoes, sweet corn, pas beans etc.

From reading stickies I gather that high protein is good such as eggs and chicken but I'd like ideas of what a sample meal plan would be like. I am contemplating educogym also to help. I do a share of training upwards of 4 times a week but in ever see and results training would be GAA training and my own running for 5k races.

Idjust love to see some results so I look and feel better. Often find that I feel fine only to see a picture of myself at a later date looking heavy

Please give me some advice or help

aka79

I would recommend making slight changes within your diet, such as choosing a cereal that fills you up for longer, such as porridge or branflakes or muesli. I know porridge can sound horrible, but if you put nice things in it, such as strawberries or blueberries and make it with water then when its cooked, put a little milk in it, to make it creamy, then drizzle honey on it. This meal alone, could fill you up for hours, its a slow release of energy food, and you wont need to eat for hours. Also choose low fat dairy products, and fill up on vegetables and use herbs, spices & seasoning to add dept & taste without the need for sauces, butter or cream or full fat milk. If you have to make your meal less dry, then u can make a sauce using tomato based or even desolving an oxo cube in some water, then adding it to your meal, or choose olive oil or extra virgin olive oil. Also eat lots of fruit, as this is a healthier option than cream crackers. Limit your carbs to a small amount & if you have to have any, choose ones that are wholewheat, they've less salt & sugar & more fibre which is always good. I find that using a simple thing like a small cup or glass to measure your carbs in, will make you limit what u eat. And if u do feel hungry,or snacking, eat nuts. They may be high in fat, but there high in teh good fats such as mono & polyunsaturates & non saturated fats. If your out & about, and need quick snack, choose fruit or a small low yoghurt, stay away from the fizz, the crisps or chocolates.
Also, you were saying that u treat yourself to chicken fahita, i'd choose just something with chicken on its own, the tortilla wraps alone, would be nearly a third of your daily quota for eating, coz they contain lots of sugar, salt & saturated fats. Also put more salad with your meals, and less bread type foods as they'll just bloat you. I hope this is helpful.

Stench Blossoms

I agree with most of what the above poster said except for the branflakes.

Eggs for breakfast would be better.

Ditch the bread and you'll feel better.

Transform

slingerz wrote: »

I need to lose some excess body fat, I've tried weight watchers and it worked initially but in the end I couldn't afford the 10 euro a week so I stopped and the weight came back again.

I generally eat normal things without being overly bad on treats. I'm 6ft and 15 st 4lbs, ideally I'd be 2 stone lighter. I have a work mate who goes on about a paleo diet but I don't know if I could follow that.

I generally have cereal for breakfast with an actimel and a banana mid mrnng or else some cream crackers. Lucy is generally a sandwich with soup and a yoghurt and on the odd occasion maybe a treat of a Cooke for dinner it could be chicken fajitas steak homemade burgers chicken rarely salmon with the usual potatoes, sweet corn, pas beans etc.

From reading stickies I gather that high protein is good such as eggs and chicken but I'd like ideas of what a sample meal plan would be like. I am contemplating educogym also to help. I do a share of training upwards of 4 times a week but in ever see and results training would be GAA training and my own running for 5k races.

Idjust love to see some results so I look and feel better. Often find that I feel fine only to see a picture of myself at a later date looking heavy

Please give me some advice or help

Go Paleo/primal and never go back.

Don't go to educo

slingerz

Transform wrote: »

Go Paleo/primal and never go back.

Don't go to educo

The whole paleo/primal thing sounds a bit intimidating really to the uneducated like me, ive tried to google it but im getting a load of rubbish ad/sales related stuff so can you help out with the details of what it is?

Animord

slingerz wrote: »

The whole paleo/primal thing sounds a bit intimidating really to the uneducated like me, ive tried to google it but im getting a load of rubbish ad/sales related stuff so can you help out with the details of what it is?

Read the How to go Primal without really trying thread. I started by cutting out wheat and sugar - which means you lose pretty much all processed food - but it is seriously worth it. (This is Primal which is slightly more relaxed than the Paleo stuff)

1. Add more fresh fruits and veggies to your diet. Expand the variety that you do eat. Get some diversity in there. Make them colourful if possible — dark leafy greens, blueberries, purple beets, etc.
2. Make sure you have a good roster of lean, ideally animal-based protein sources: chicken, turkey, duck, fish, eggs, seafood, lean red meats, game, etc. Get accustomed to having a bit of this protein with every meal.
3. Eat only whole, unprocessed foods — again, fresh fruit/veg, fresh meats/fish/poultry, etc. Get used to eating these foods. Make sure you know how to shop for, prep, and make them taste good. (Not hard to do, luckily.) Learn where your food comes from.
4. Once you have #1-3 solid, THEN remove ALL sugar. For carbs, have fruit or starchy veggies such as yams or butternut squash. I’m a hardass about sugar; some folks will say honey or maple syrup is “primal”, but unless you’re willing to climb a tree and stick your hand into a beehive, or suck on tree sap, I’m not buying that argument. (Here is a step-by-step guide to dumping sugar.)
5. Remove ALL processed vegetable oils (e.g. corn oil, safflower oil, soy oil, cooking spray, margarine, etc.). Replace with small portions of good fats from whole foods: whole avocados, butter, fresh coconut, extra-virgin cold-pressed coconut oil (not the hydrogenated/refined crap), fattier cuts of grassfed/pastured meats, fattier fish, olives and extra-virgin olive oil, high-fat raw dairy, raw nuts, etc. But keep your portions moderate — one or two “thumbs” of fat per meal. Many a primal eater has “mysteriously” packed on a few pounds after heeding the siren call of cashews and bacon.
6. Once you nail steps 1-5, only THEN remove ALL wheat and wheat gluten. (Read labels. But if you’re eating whole foods, there should be no labels.)
7. Once you’re comfortable with both the no-wheat groove and carbs from veggies/fruit, take out all other grains — oats, rye, barley, etc. (Rice is usually well tolerated so the occasional sushi probably won’t break you.)
8. Take out all non-fermented or non-raw dairy (e.g. raw milk cheese). Some purists say “all dairy” — I say take it all out, add fermented stuff back in slowly, and see if your skin breaks out or you get sniffly. Butter is usually OK, as is real whipping cream (read the label — often it contains milk.)
9. Optional — take out beans and legumes such as lentils, soy, black beans, chickpeas, and peanuts. Personally, I find a few lentils or a bit of hummus now and again is no big deal, especially if the beans and legumes are soaked, sprouted, and/or fermented. So it’s your call on this one. But definitely chuck out soy.
10. Add some fermented foods: sauerkraut, kimchi, etc.

the groutch

11. End up looking like this




but seriously, it sounds like you've got very few food options left by the time you're done.

Stench Blossoms

Or you could end up looking like DCD and she is smokin' these days

Transform

the groutch wrote: »

11. End up looking like this




but seriously, it sounds like you've got very few food options left by the time you're done.

Emm she's a veggie/vegan which is furthest thing from primal

Very few food options is something that i hear from clients that are not willing to let go of what's not working and they know it.

Haven't worked with a single client that does not look and feel miles better by going Paleo/ primal and sticking to it 90% of the time.

syklops

Stench Blossoms wrote: »

Or you could end up looking like DCD and she is smokin' these days

DCD?

Stench Blossoms

syklops wrote: »

DCD?

DotComDolly. The user who started the 'How to go Primal without really trying' thread.

Animord

Transform wrote: »

Emm she's a veggie/vegan which is furthest thing from primal

Very few food options is something that i hear from clients that are not willing to let go of what's not working and they know it.

Haven't worked with a single client that does not look and feel miles better by going Paleo/ primal and sticking to it 90% of the time.

I am not sure it is the veggie/vegan thing - I suspect that face is more linked to the fact that she goes round sniffing other people's poop all day. That'd do it.

slingerz

Transform wrote: »

Emm she's a veggie/vegan which is furthest thing from primal

Very few food options is something that i hear from clients that are not willing to let go of what's not working and they know it.

Haven't worked with a single client that does not look and feel miles better by going Paleo/ primal and sticking to it 90% of the time.

To be honest a lot of the food items listed wouldnt appeal to my taste buds at all but i assume chicken and veg is the main area of the primal diet but the saurkraut/coconut oil pieces are not something that I cuold ever consume so therein lies the aura surrounding the primal diet not being appealing/being too restrictive

Stench Blossoms

Why can't you consume coconut oil?

Animord

slingerz wrote: »

To be honest a lot of the food items listed wouldnt appeal to my taste buds at all but i assume chicken and veg is the main area of the primal diet but the saurkraut/coconut oil pieces are not something that I cuold ever consume so therein lies the aura surrounding the primal diet not being appealing/being too restrictive

There is loads to eat - you don't have to base your entire diet around sauerkraut and coconut... honest

Transform

slingerz wrote: »

To be honest a lot of the food items listed wouldnt appeal to my taste buds at all but i assume chicken and veg is the main area of the primal diet but the saurkraut/coconut oil pieces are not something that I cuold ever consume so therein lies the aura surrounding the primal diet not being appealing/being too restrictive

Oh lord. Well best of luck to you so

ncmc

Hi Slingerz, your diet and exercise regime sound quite good, what are your portions sizes like? So many people think they are eating X calories a day and are in reality eating far more than they realise due to portion sizes and lack of realisation of the number in calories that are in things. You say you used to do weight watchers, so I’m sure you’re accustomed to looking at the calorie count of things, so maybe it is time to look at your portion sizes. Have you tried using a calorie counter like My Fitness Pal? It’s brilliant for hammering home how many calories you are eating every day. It’s a bit of a pain at first because you have to weigh everything and work out what ingredients are in all your meals, but once you have used it for a week or two, you will find you tend to eat the same things anyway, so no need to work out the cals each time.

For example, your lunch, sandwich, soup and yoghurt… depending on the sandwich and soup, that could be up to 1000 cals! Breaking down your meals and entering them into Fitness Pal will show up where your excess calories are coming from. I agree with the poster that suggested porridge for breakfast, I eat it every morning at 7am (with skimmed milk) and I wouldn’t need to have a snack until 11am or later. Fruit for your snack is going to be better for you than cream crackers. Maybe a salad for lunch with chicken or eggs in it, would be lower cals than you’re currently eating and you wouldn’t have that afternoon slump.