Exercise Advice & Diet Review ( any help or suggestions would be great!!)

sickmyduck

So ive lost 31lb in just under 3 months with diet alone i have about 100lb to go in total and im extremly motivated on the food side of things but i have no clue what so ever what to do when it comes to exercise .. i walk alot but i want something quick and effective to add to the walking if anyone could help me i would be extremly greatful!!
Also here is an example of what id usually eat if anyone has any improvements or could tell me what im lacking / need improving

Breakfast
- Porridge made on water with bananna blueberries honey and choped hazelnuts

Mid-Morning Snacks
-Homemade soup
or
-Fruit salad

Lunch
- Tuna (or) Salmon (or) Egg salad with tomatoe mixed peppers spring onion and sunflower seeds with 2 whole grain ryvitas

Dinner
- Chicken Stirfry with mixed peppers onions corgette carrots brocolli and wholegrain cous cous or some boiled potatoes

Evening Snacks
- Carrot Sticks & Hummous

Drinks
- Water (ALOT!)
- Green / Chai Tea

ThunbergsAreGo

sickmyduck wrote: »

So ive lost 31lb in just under 3 months with diet alone i have about 100lb to go in total and im extremly motivated on the food side of things but i have no clue what so ever what to do when it comes to exercise .. i walk alot but i want something quick and effective to add to the walking if anyone could help me i would be extremly greatful!!
Also here is an example of what id usually eat if anyone has any improvements or could tell me what im lacking / need improving

Breakfast
- Porridge made on water with bananna blueberries honey and choped hazelnuts

Mid-Morning Snacks
-Homemade soup
or
-Fruit salad

Lunch
- Tuna (or) Salmon (or) Egg salad with tomatoe mixed peppers spring onion and sunflower seeds with 2 whole grain ryvitas

Dinner
- Chicken Stirfry with mixed peppers onions corgette carrots brocolli and wholegrain cous cous or some boiled potatoes

Evening Snacks
- Carrot Sticks & Hummous

Drinks
- Water (ALOT!)
- Green / Chai Tea

Iv started cycling to work which i find great as its probably quicker then the bus. 30 mins there and 30 back and the exercise for the day is done.

Just wanted to say well done on the loss, most impressive!

sickmyduck

Thankies

I was thinking about getting a bike but I live in the City Centre so I just walk everywhere and I haven't been on a bike since I was about 10 so id be afraid id crash and die .. I Always see people on roller skates along clontarf promenade so I might invest in a pair of those (even though id probably look ridiculous!) They might spice'n up my walks a little ha

youtube!

Intermittent fasting AKA 5/2 Diet. I was a sceptic to begin with but let me tell you it works, not only that but the human body is totally designed to have days where we eat less, from millions of years of evolution our bodies function very well when we give them breaks regularly.

If you have hit a plateau then the 5/2 (or 3/4) or every other day diet will boost you again.

I have been doing it now for 6 months after watching the horizon programme " Eat fast and live longer"... its on youtube,and its a must watch.

This is hard science not some fad, I can honestly say I have lost all excess weight and naturally toned up at the same time, I am sharper mentally and focussed on whatever task I have to do without that cloudy feeling you get from feeding everyday.

sickmyduck

I wont knock it till i try it but im slightly skeptical considering the relationship ive had with food in the past i dont think eating 'normal' for 5 days would work because i think i would end up binging which has got me here in the first place.. i will have a look into it and give that documentary a watch (im a complete sucker for nutrition documentaires and always looking for new ones) ... And if it seems right for me ill give it ago .. sure what have a too lose only lbs!

cmyk

sickmyduck wrote: »

I wont knock it till i try it but im slightly skeptical considering the relationship ive had with food in the past i dont think eating 'normal' for 5 days would work because i think i would end up binging which has got me here in the first place.. i will have a look into it and give that documentary a watch (im a complete sucker for nutrition documentaires and always looking for new ones) ... And if it seems right for me ill give it ago .. sure what have a too lose only lbs!

Well done so far sickmyduck. My advice is to forget about intermittent fasting, what you're doing seems to be working for you fine, but more importantly you've stuck with it consistently...which is key.

You've got to find what works for you, both from the nutrition end of things and the exercise side and nutrition is clearly working...it also looks pretty balanced...stay clear of diet that seem to be 'in vogue' at the moment and stick with the basics. (and just before people hop on me for sticking intermittent fasting in as a fad...I'm not, it simply suits some people's goals and lifestyles better than others, it's not magic)

In terms of exercise it depends on your level of fitness and what you think you might like to do, if you fancy the roller blades go for it. Some basic bodyweight exercises from home might be a good addition too.

Bodyweight squats/pushups/lunges/rows/planks can all be re-gressed or progressed depending on your level. eg. pushups can be done against a wall to start off, all the way to feet elevated pushups as you improve. Youtube should see plenty of basic variations, just get your technique right and stay injury free.

moshea

Great work OP, keep it up.

I'm not so sure there's any magic quick/effective things to be done on the excercise front. Unfortunatley its all a bit of a grind and your options depend on what your capable of doing.

The easy answer would be to find yourself a gym, and try a more rounded workout. Maybe some x-trainer or swimmimg or whatever else your capable of.

That said if your anything like I was this time last year' (+100lbs) you might not be comfortable joining a gym (I was far too self conscious to be in that sort of environment). I found the purchase of an excercise bike (think it was from argos) which I could use in my appartment worked well. I clocked up a lot of hours on it in front of the telly watching old series of the biggest loser etc. I also did regular body weight excercises as per cmyk ....which overall I found complimented the bike and walks well. Over time the walks became a c25k running program .... which became running.

You've done great over the last 3 months, so if you do nothing else except keep up what you're doing then you won't go far wrong. Weight loss for folks who are quite overweight is like 80% nutrition imo.

-M.