major weight loss advice for the total beginnger

bitburger

Hey all,
Am writing here today looking for some advice on a good diet to take up, I am a 23 year old male weighing 23St 5Lbs and my height is 5ft 6,Ive been to loads of dietitians and stuff in my day but never really had the will to take it seriously.

In august 2012 i was tipping the scales at a bit over 30 stone and that's the heaviest I've been. the main reason for this was in my opinion I started back into education and a lot of the change came gradually by itself, I found myself very active in the summer of 2013 going out and such,lots of walks home after parties and stuff. then I started back into college in the September and it was a 1.6 mile walk each way which was very tough for the first month or so, I'm not sure what my weight was at that point but I have 27 stone on a piece of undated paper and I'm fairly sure that was from then.

What I'm saying is i never really tried to lose that weight, sure it always bothered me but the change just sort of came naturally and my diet has not been anywhere near healthy

Now im at a point where im super motivated to keep going with things but I seriously have no idea what im doing. Im currently fit to the point that ive done a 4 mile walk every day this week(and haven't been dying after), sometimes with an additional mile afterwards to a mates house or such, to which i plan to add distance which im very pleased with but I have no idea when it comes to my diet, literally none.

So what im after really is a starting point for this sort of thing, maybe examples of different diets i could try? Ive got a real drive at the moment and I understand there's a long road ahead but i want to grab things by the horns coming into the summer months!, even the pints may have to take a back seat for a bit!

All help is greatly appreciated in advance and I look forward to all the replies.
thanks.

Marty McFly

First thing to do here before anyone can give you any advice really is to post up your average daily food intake and be completely honest.

Penny Tration

As Marty said, post up, honestly, what you eat/drink each day.

After that, we can help you make adjustments.

I will say though, that the amount of walking you're doing is great, keep it up!

Weightloss is mostly down to diet, though, so if you want to keep losing weight, you gotta start changing your eating habits.

bitburger

Okay so here goes an attempt, this wont be the most complete of what im eating but it will give a good idea of where I'm at, ill be honest though most if not all of this needs to change.

so im a typical student lad, this means i usually leave the house late and on an empty stomach, if i do eat somthing its usually toast and tea, white bread, 1 sugar.

when i get to college i usually grab a cup of coffee, again milk and 1 or 2 sugars.

at break, which is anywhere from 10-1AM depending on the day I will go into the canteen and get either 2 sausage rolls or 1 or 2 jambons or somthing equally as nutritious, sometimes i walk to the local shop and get a hot chicken roll(easy when they are 2 euro)

if im lazy and its a 5pm day that chicken roll could be had on my way home instead of dinner.

on a normal day for dinner i will cook some sort of rice or pasta dish, probabaly my best meal, I try to add as much veg as i can, usually mushroom, sweet potato, somthing along those lines, for meat ill put in a chicken fillet or some pork pieces, mince.


Thats probabaly my most typical day, on a day off i could eat alll sorts of horrible stuff like instant noodles for lunch, actually I eat a lot of instant noodles and i thats around 600 cals a pack
Snacks are never the best either, usually sandwiches and stuff like that,.

take aways are a thing too, might replace a dinner or sometimes just ontop of dinner but ive noticed a massive gradual change in my attitude to them, usually only replace a meal now but i still reckon im having a few too many.

Bruthal

I lost 3 stone since last march, had it gone by september. Purely down to reducing amounts, more than changing actual content in my case. You reduce, then lose weight, a plateau is reached then where you wont lose any more unless you reduce intake again, because the lighter person needs less calories to do the same things.

Doing lots of walking can help, but that can lead to more intake to cover the extra calories too. It can be done purely on diet intake i would say. Walking and exercise has plenty of benefits though. So a combination is good.

Marty McFly

The walking is a good start we all have to start somewhere and yes take in less calories and you will loose weight but your diet needs a massive overhaul if your going to be serious about getting in shape and dropping the weight.

Far to many rolls, sandwich, jambons even pasta I would cut out. Need to start pre planning meals and eating regularly yes the first few weeks will be a struggle but once you get into the habit of eating healthy and prepping a days food beforehand you'll begin to wonder how you never done it before it becomes second nature.

Have you thought about joining a gym?

oscar_mike

Hi Bitburger, to be honest your diet is fairly poor and it seems like you have developed some pretty bad habits. I suggest making small gradual changes that your more likely to stick to in the future instead of trying to overhaul everything in at once.

You already have an exercise routine which is good so i recommend starting with breakfast/mornings. Get up slightly earlier and put 5-10 minutes into making a decent breakfast that will fill you for most of the morning.

1. For example, porridge and fruit, eggs and fruit, fruit smoothies, veg omelette etc. Cut out the bread and cereals.
2. Switch to artificial sweetener for your tea instead of sugar.
3. Cut out the sausage rolls and jambons in the morning, they are crap. if you must have a mid morning snack try fruits, water, nuts, yogurts, lots of water.

A solid breakfast will set you up better and make you less likely to snack and eat sh!t through out the day. If you can stick to that then you could try making another small change in a week or two.