Diet for weight loss

X200

Would appreciate if you wise people could give me some advice on my diet. I'm trying to lose weight. I'm 6'5" and 105kg. I run 5km about 3 times a week and play golf (roughly 7km walking) 5 times a week, drink about 3 litres of water a day, don't smoke or drink or eat any takeaways. I'm slowly losing weight, just want to know if I could improve anything. Here's a typical day.

Breakfast:
Porridge
3 scrambled eggs

Mid morning:
Natural yogurt 100g
Chopped nuts (almonds,walnuts, seeds)

Lunch:
100g tuna
30g brown pasta
200g broccoli, peas, carrots, green beans, sweetcorn, peppers

Dinner:
235g chicken breast
30g brown rice
200g broccoli, peas, carrots, green beans, sweetcorn, peppers

Snack
Banana
20g ish peanut butter

Darrenon91

Do you have a goal weight in mind? In my opinion your diet looks good and if you are losing weight slowly then I would personally keep doing as your doing. If the weight loss then stops the first thing would be to do is lower your calorie intake, smaller portions would help here.

I don't know if you use it but MyFitnessPal is good for tracking calories to see if you are eating the correct amount of calories for weight loss.

X200

I don't have a particular weight I want to be, I'd just like to lose about two or three pounds a week until I feel like I don't need to anymore. I'll get MyFitnessPal and give it a shot, thank you.

Darrenon91

2-3 pounds a week is very doable. Its looks like your fairly active with the golf which is obviously time consuming, but weights/resistance training in the gym would help. MyFitnessPal will be a little annoying at the start cuz you will have to input everything but once you have something in once you wont have to input it again so stick with it. Best of luck.

Day Lewin

That looks like an excellent balanced diet. Weight loss should be slow, has a better chance of "lasting" that way. Be sure to maintain muscle mass, as the above poster recommends.

X200

I see what you're saying about lifting weights. I'm a bit apprehensive about starting now cause it's in the middle of golf season, but I think I'll try it over the winter off season and see how I go. Thanks for the help!

thejaguar

"Lifting weights" could ultimately help your golf (and your running). It's not about lifting massive weights - it can be relatively light weights to start with, the main goal being to strengthen generally rather than bulk up.

For something like golf - strengthening the muscles that support your golf swing could pay dividends. Same with running.

Your diet looks good to me - I'd recommend MyFitnessPal as well. Cna be a bit of a pain at the start, but once you've been using it for a while it's easy to find the stuff you regularly eat.

Zillah

If Rory can find time for weights, so can you.



You'll find nothing more effective at keeping a strong lean body than resistance training.

liam24

If you think you can survive on that in the long-term, then continue with that. However, bear in mind that all you need to lose weight is a calorie deficit, so you can really eat whatever you like as long as you maintain the deficit. I lost 3 stone while eating pizza and drinking alcohol whenever I liked. I just counted calories.

Darrenon91

liam24 wrote: »

If you think you can survive on that in the long-term, then continue with that. However, bear in mind that all you need to lose weight is a calorie deficit, so you can really eat whatever you like as long as you maintain the deficit. I lost 3 stone while eating pizza and drinking alcohol whenever I liked. I just counted calories.

While you are technically correct., Im sure it would be a lot easier to survive and continue to lose weight on the well balanced diet he has posted above than eating pizza and drinking alcohol.

X200

liam24 wrote: »

If you think you can survive on that in the long-term, then continue with that. However, bear in mind that all you need to lose weight is a calorie deficit, so you can really eat whatever you like as long as you maintain the deficit. I lost 3 stone while eating pizza and drinking alcohol whenever I liked. I just counted calories.

How many calories are in cocaine?

Alf Veedersane

X200 wrote: »

How many calories are in cocaine?

Well, bread soda has about 3 calories per gram and Persil is about 2.5 calories per gram so work it out based on that.

X200

Alf Veedersane wrote: »

Well, bread soda has about 3 calories per gram and Persil is about 2.5 calories per gram so work it out based on that.

Is it okay if I mix it with protein powder though?

thejaguar

X200 wrote: »

Is it okay if I mix it with protein powder though?

Always mix everything with protein powder.

Dtp1979

X200 wrote: »

Is it okay if I mix it with protein powder though?

If you're not hitting your protein quota for the day then yes, use whey. Double choc is lovely

liam24

Darrenon91 wrote: »

liam24 wrote: »

If you think you can survive on that in the long-term, then continue with that. However, bear in mind that all you need to lose weight is a calorie deficit, so you can really eat whatever you like as long as you maintain the deficit. I lost 3 stone while eating pizza and drinking alcohol whenever I liked. I just counted calories.

While you are technically correct., Im sure it would be a lot easier to survive and continue to lose weight on the well balanced diet he has posted above than eating pizza and drinking alcohol.

I'm not so sure. I'd imagine one of the main reasons people fail at their diets is because they live like ascetics for a few weeks, they start craving the finer things in life, and then they binge and dread going back to living off rabbit food. It's so much easier to take vitamin pills and eat pizza and a dessert some nights, and to go out and drink five pints when you feel like it.

Alf Veedersane

liam24 wrote: »

I'm not so sure. I'd imagine one of the main reasons people fail at their diets is because they live like ascetics for a few weeks, they start craving the finer things in life, and then they binge and dread going back to living off rabbit food. It's so much easier to take vitamin pills and eat pizza and a dessert some nights, and to go out and drink five pints when you feel like it.

Depends how you look at it. A pizza is a big dent in someone's calorie allowance so they have to exercise a lot of discipline across the rest of the day if they want to eat pizza regularly and lose weight.

You can still get 'treats' in the mix and stay within your allowance without having to resort to a pizza and vitamin pills diet.