Weight loss

Mikeyshragh

Hi. Can anyone help please. I’m new to diets. I have let myself go and piled on they pounds. I’m going to start they new year healthy fingers crossed. I’m going to give up all they sweet things and bread and potatoes. They usual.

But what’s good to eat for breakfast every morning something I can change between 2 or 3 things.

And also what would be good to bring for lunch something quick to make if possible.
Any help at all would be great full

How many nites should I be training or should I be mixing it up with maybe cross training even. Thanks again

endacl

Porridge.

ITman88

Diet is more important than any training for weight loss. Half a pizza is a run of 1 hour and 30 minutes to burn off

Breakfast could be a measured quantity of porridge made with water or the likes of low fat Greek yoghurt.

Quick lunch.... Salad with tuna, salmon or chicken.

Many find calorie counting helpful for weight-loss .... One needs to find out their maintenance cals then introduce a calorie deficit.

Training is very dependent in your preference & time constraint.... I trained 4 times a week while on a 700kcals/day deficit and lost 1.5 lbs/week for 6 months relatively easily.

funkey_monkey

Don't try to change everything at once. It will be very tough and you'll be more likely to fail.

If you can't manage porridge (I couldn't) try something like Weetabix or one of the other healthier options. At weekends or when you have time, poach eggs.

How many days are you currently training? If you are overweight then increasing your activity by walking etc can be used an alternative to going to the gym.

Seamai

In spite of what some "experts" came out with recently claiming a healthy breakfast wasn't that big a deal, I personally think heading out without on an empty breakfast is looking for trouble, if you're hungry and start grazing on the hoof you're on the slippery slope, I'm not a fan of eating breakfast out, for a start it's expensive but also you'll have less control over what you eat. I vary things around, might I have porridge with some dried fruit and a banana, or some good museli with yogurt and fruit other mornings I'd have my own brown soda bread with nuts and seeds in it. Occasionally I might have scrambled egg and toast but always plenty of fruit. If you think you don't have the time get up a bit earlier and make the time. If you have a good breakfast with a bit of luck you won't need to eat til lunch.

Mikeyshragh

Thanks for they reply’s

If I ate a good breakfast, would plenty of different fruit mixture for lunch be good?

Veg is preferable to fruit for an actual meal.
Leafy veg..... Also every meal should have decent protein IMO as that's what fills you up.
Fruit won't fill you.

It needs to be sustainable to be successful.... Fruit is a snack, not a meal.

Seamai

Mikeyshragh wrote: »

Thanks for they reply’s

If I ate a good breakfast, would plenty of different fruit mixture for lunch be good?

While it's not the worst thing like the poster above says it won't fill you up and give you the energy you need all afternoon, a salad with some protein like chicken, salmon or egg would be good, just be sparing with the dressing.

Mikeyshragh

Thanks everyone

When exercising should I wear a had and a hoodie to sweat more?

Sweat isn't fat.
I lost 3 stone in just over 6 months. Training 4/5 times a week..... 95% weights....the odd run.
I very rarely broke a sweat.

funkey_monkey

Mikeyshragh wrote: »

Thanks everyone

When exercising should I wear a had and a hoodie to sweat more?

Sweat is just a reduction in body water. It is replenished when you eat/drink again. Some sports professionals will quickly reduce weight by sweating out in a sauna, but as soon as they are weighed in and start drinking again the weight returns.

You are over thinking this at this stage. Get the basics right plenty of veg (now then fruit as fruit has high sugar content) cut out refined food and up your exercise levels and see where you get to.

wilkie2006

funkey_monkey wrote: »

Don't try to change everything at once. It will be very tough and you'll be more likely to fail.

This, 100%. OP, most people's new year's health resolutions fail because they set too many.

The first week of January they give up the smokes, give up all the foods they enjoy (in favour of "healthy" bland meals), and hit the gym really aggressively.

By the third week they're irritable, starving and sore. Since they haven't seen any difference in their body composition and they're miserable, they start to let things slide. By the first week of February they're back to pre-resolution habits.

Instead, start gradually and add better habits week-by-week.

* Buy an activity monitor (you don't need a Fitbit; a cheap one is grand) and try to get 10,000 steps in each day. Depending on your current fitness you might need to work up to this (yes, Ireland has crappy weather and it's dark but this is 100% doable).

* Cut out the obviously crappy foods and enjoy more sensible meals: go for whole foods, rather than processed, and eat protein and leafy veg with every meal. Limit yourself to one "treat" meal per week.

* Anticipate things: if you know you have to go to, say, a work function one evening, have your dinner beforehand so that you're not tempted to graze on crap. Similarly, don't skip your lunch and then visit the cinema where the pick and mix is irresistible. Think ahead and plan your week and day for success.

* Sleep more: our appetites are regulated by two hormones called leptine (that gives feedback to say our hunger is satisfied) and ghreline (that gives feedback to say we're hungry). When we don't have adequate sleep our leptin levels are reduced, making us think that we're hungry when, in fact, we're just tired.

Each week, try to become more and more consistent, challenging yourself more.

When you feel like you have these habits down, consider using a calorie counter app like MyFitnessPal or joining a gym.

The key to this is consistency and patience. With weight loss, there's a tipping point: you might not see any change for a few weeks and then, suddenly, you notice it. A few weeks after that, other people will too.

There are some good fitness people you can follow on Social Media. For example, I think that James Kew - The Physique Coach (on FB) is quite useful (he has a free ebook called 'The 5 Fundamentals of Fat Loss' you might find helpful). There is such a thing as information overload, though, so I'd recommend picking one person to learn from at a time.

Hope this is of help, OP.

Best of luck to you! 💪🏻💪🏻💪🏻

kn465 564nk

Daily walk for 30 mins, morning & evening is a good idea...

Kevhog1988

Hi OP. as someone who has been on the start line of a diet like yourself on numerous occasions and fell off the wagon i think i have a few tips that might help. Im down 2.5 stone from my heaviest weight but still a work in progress.

Breakfast: Porridge. I take 3 scoops of porridge and make with skimmed milk. I eat this every day 7 days a week and havent got bored of it yet lol.

Lunch: I try to avoid bread but if you must bring sandwiches use the BeGood bread, 60 calories a slice. whatever you do try and prepare your lunch the night before so you can avoid delis. I think 90% of getting on the right track is being prepared so that the spur of the moment self sabotage e.g. deli's/takeaways can be avoided.

Dinner: Plenty of veg and protein. There is no need to cut carbs like potatoes out of your diet if you dont go crazy on them. We eat a lot of cous cous here as its a plate filler without being heavy on the calories.

I would reccomend using myfitnesspal and weighing your food for the first while. It has helped me massively with portion control and also allows you to adjust your meals later in the day if you have had a big lunch or succumbed to the lure of the deli at lunch time.

Water: Horse it into yourself. I have a litre bottle with me at all times.

Exercise: Not sure what level of fitness you are but if you are starting out with a low fitness level like i was don't beat yourself up about it. Every step you take/metre you run is more than you did when being a couch potato. Try and join some sort of club if possible. Im in a cycling club and the GAA and both groups were great with me when they saw that i kept plugging away even when i was slowing them all down.

Also if things dont go your way and you put on weight etc just say feck it and go again. Its a long haul but rewarding when you see changes.

Dtp1979

Tell me you’re vegan, without telling me you’re vegan.

jheela

Try to use zero calorie foods . This will definitely help you in maintaining your health to a greater extent. Click this link to know more about these foods here https://shrinke.me/T8dbCw6

Geraldihe

its fine, change is not usually easy to adapt but you will pull through

Brian?

Moved from logs to main forum