Weight Help

stretchaq

Hi
guys never posted in the health and fitness section before however am really looking for some ideas

im 27 6"2 and 18st at present now I have always weighed heavy-ish but now am after getting bigger im still playing a low level of sport but cant really shift weight and I would imagine I have a horrible diet I will give an average days example

morning start work 10 no breakfast cup of tea with mil no sugar

1.00 o clock lunch
large white roll with one of these combinations ham cheese onion egg
or bacon cheese lettuce and sweetcorn
1 yogurt and 1 can of coke

dinner which may be as late as 7.30

2 potoes some meat and veg gravy etc... a typical irish dinner


after this perhaps another can of coke and some chocolate (small bar) occasionally cereal late nite and perhaps another slice of bread

I would imagine the biggest problem is the bread rolls but I am finding trouble replacing them with something any help greatly appreciated

many thanks

SLDeviant

I've rewritten this three times so I'm going to stick to the only thing I can really categorically recommend. Don't drink soft drinks. Cut out the coke immediately. 2 cans a day is ~300 calories that are completely worthless nutrition wise. Every 12 days or so that's enough for an additional lb of fat. It spikes your insulin, it ****s your rest with the caffeine levels. It's toxic.

My approach to losing weight was to cut out all refined sugar, switch breads to wholemeal, and count your calories. Work out your Basal metabolic rate, www.bmi-calculator.net/bmr-calculator/ , work out your activity levels, eat at below maintenance calories and you'll lose weight. There's no trick or method if you stay below maintenance calories it doesn't matter if you're eating skittles or pumpkin pie you'll lose weight. Each lb of fat is worth 3500 calories, work out a deficit of that a week, lose a lb a week over a large number of weeks and you'll hit your target weight. Most people would recommend cardio for weight loss but it's an accessory to a caloric deficit diet.

If you make excuses you won't lose weight, if you lie to yourself you won't lose weight. If you don't want to ever gain weight again you can't eat above maintenance calories. "Diets" don't work because most people consider them temporary measures, you have to make a permanent shift in your approach to eating.

On top of diet I'd recommend strength training to get your body into better shape but that's a different story.


That's been my experience, but I mostly don't know what I'm talking about. Best of luck, if you do decide to take this **** seriously it'll be the best thing you ever did.