help

harr · 11-08-2010 09:10AM #1

hi
i need some help on what foods to eat as i need to get rid of about 3 stone of weight.i have a knee op in 4 months time the doctor told me that i would have to lose the weight before the op can be done due to the location of the op he said the extra weight would not help my recovery after the op.at the moment i am 16 stone so i would need to get nearest i can to 13 stone.where do i start i have lost weight before nearly 4 stone at one stage but that was through gym work,at the moment i can ony walk maybe a mile or 2 before my knee gives up.HELP:eek:

Dixie Chick · 11-08-2010 10:33AM

Hi Harr,

Post what you eat now and exercise that you do (if you can) and thats where people can start advising from

muffinn · 11-08-2010 10:38AM

harr wrote: »

hi
i need some help on what foods to eat as i need to get rid of about 3 stone of weight.i have a knee op in 4 months time the doctor told me that i would have to lose the weight before the op can be done due to the location of the op he said the extra weight would not help my recovery after the op.at the moment i am 16 stone so i would need to get nearest i can to 13 stone.where do i start i have lost weight before nearly 4 stone at one stage but that was through gym work,at the moment i can ony walk maybe a mile or 2 before my knee gives up.HELP:eek:

You might want to try those cross trainers for your excercise routine. They cause minimal impact on your joints. Give them a try and see how your knee responds.

dubsgirl · 11-08-2010 10:38AM

Hi Harr

First of all try to not get too stressed about the whole situation as the more stress you put yourself under to lose weight the bigger the chances of you overeating

Lots of great advice on the stickies at the top of this forum for your nutrition.

Excercise wise I would reckon the best thing you could do would be to swim as you would have no pressure on your joints. Is there a pool near you?

harr · 11-08-2010 10:58AM

i could try the pool or cross trainer the problem with me is the amount i eat.
a typical day would be large bowl cornflakes with full fat milk an then from lunch 4-6 slices white bread with ham or other meat and real butter and a pint of milk.dinner would meat and veg and spuds with sauce or 2 chicken breasts and jar of curry or simalr with rice.my biggest downfall is crips and stuff.i would also have mcdonalds 2-3 times a week and a chinnese on saturday and pizza on sundays also sunday lunch time a indean buffet all you can eat.dont drink much.as i said i have lost it before with traing but going to find it hard without that.my wife loves bakeing at weekends but she can eat what she and never puts on weight

Dixie Chick · 11-08-2010 11:39AM

harr wrote: »

i could try the pool or cross trainer the problem with me is the amount i eat.
a typical day would be large bowl cornflakes with full fat milk an then from lunch 4-6 slices white bread with ham or other meat and real butter and a pint of milk.dinner would meat and veg and spuds with sauce or 2 chicken breasts and jar of curry or simalr with rice.my biggest downfall is crips and stuff.i would also have mcdonalds 2-3 times a week and a chinnese on saturday and pizza on sundays also sunday lunch time a indean buffet all you can eat.dont drink much.as i said i have lost it before with traing but going to find it hard without that.my wife loves bakeing at weekends but she can eat what she and never puts on weight

Oh jesus, is that a joke?:D

Dixie Chick · 11-08-2010 11:40AM

Dixie Chick wrote: »

Oh jesus, is that a joke?:D

Im sorry that wasnt constructive in any way but to me it seem fiarly obvious how to lose weight by just adjusting the crap food from that and eating more fruit and veg

--Kaiser-- · 11-08-2010 11:46AM

harr wrote: »

i could try the pool or cross trainer the problem with me is the amount i eat.
a typical day would be large bowl cornflakes with full fat milk an then from lunch 4-6 slices white bread with ham or other meat and real butter and a pint of milk.dinner would meat and veg and spuds with sauce or 2 chicken breasts and jar of curry or simalr with rice.my biggest downfall is crips and stuff.i would also have mcdonalds 2-3 times a week and a chinnese on saturday and pizza on sundays also sunday lunch time a indean buffet all you can eat.dont drink much.as i said i have lost it before with traing but going to find it hard without that.my wife loves bakeing at weekends but she can eat what she and never puts on weight

Cut down on the food big time unless you train a good bit, replace the corn flakes with an omelette or something similar, I think you'll find if you don't start the day with a huge amount of carbs you won't be as hungry later on. Your diet seems very high in carbs

harr · 11-08-2010 12:07PM

--Kaiser-- wrote: »

Cut down on the food big time unless you train a good bit, replace the corn flakes with an omelette or something similar, I think you'll find if you don't start the day with a huge amount of carbs you won't be as hungry later on. Your diet seems very high in carbs

was big into gonig to gym used to love cardo would send 2 hours 5 times a week in gym.but had to stop due to my knee injury,so can do very gym work at moment. i know my diet is **** but i have eaten like this for the last 10 year or so and never but up weight.i get so hungry now i always end up snaking between meals.i have tried eating 5-6 small meals a day with no joy.the weight flew on when i stoped training i think 3 stone in 4 or 5 months.

metamorphosis · 11-08-2010 12:27PM

the reason you are hungry so much is because your body is used to eating so much - it does not mean you actually need all that food.

Look - you know how atrocious that diet is for weight loss ... and health. If your recovery is important to you after the surgery you need to snap out of this bad eating routine. Yes, you will feel hunger at first when adjusting from your current diet to a more nutrient based one. Are you ready to make a change? becasue you have to be. Once your body adjusts, the hunger will go.

You really need to cut out/back on cornflakes/white bread/take aways/pizza - most of your diet really.

Get good foods into you - microwave porridge oats or eggs foe brekkie, lean meats and fish with veggies for lunches/dinner. Add spices and herbs/vinegar/EVOO for flavor.

Snack on nuts/cottage cheeses/yogurt

If you really need chocolate go for a dark - 70% up.

Sign up to a website like fitday.com or caloriecount.about.com and you can log everything you eat and it will give you a rough calorie guide to follow and how much you are actually eating.

Try to have a nice balance between good carbs, healthy fats and protein.

Lantus · 11-08-2010 01:23PM

You diet lifestyle is awful.

Start eating right first and foremost right now! (or else any amount of exercise will be totally unaffective.)

In terms of exercise you need to focus on cardio that is non load bearing so consider a static bike or swimming as your body weight does not load the joints. I would suggest you do this 5 to 6 times a week to achieve the sort of loss you need and even 7 if you can manage it.

If you can do some resistance training as well (v.careful on the legs there.) then that will strengthen you up and improve your overall fitness and calorie burning effort that would be great.

teacosy · 11-08-2010 10:51PM

You will find accurate and appropriate advice on this website
http://weigh2live.safefood.eu/
Good luck with the surgery.
Teacosy

harr · 11-08-2010 11:56PM

thanks for all advice and tips so far.i know i have only my self to blame for the mess i am in but at least now i know i have to do something about it:o.i will post every few weeks on how the diet is going.it was hard today only had about 1400 cals if i can stick to that with a bit swiming or something i should be ok.i am going to miss my mcnuggets though.;)

dubsgirl · 12-08-2010 11:19AM

Harr you could set up a food diary and post each day on this forum. It really makes you much more aware of everything you are eating and you will get great support from the people posting there

Most of us are in the same boat and do find it a struggle at the start of any lifestyle change.

harr · 12-08-2010 03:32PM

start of my food diary.

day 1
BREAKFAST:60 Gram bowl of readybrek made with water and 3 spoons of canderal=220 kcal

LUNCH: Weightwatchers meal and a can of pepsi max=350 kcal

DINNER: Bolognese with 150 grams lean mince no pasta just extra veg=480kcal.

harr · 13-08-2010 06:34PM

DAY 2

BREAKFAST: small bowl cornflakes (30g) with skimed milk=200kcal

LUNCH:weightwatchers meal and can of diet coke= 370 kcal

DINNER:chicken,turkey rashers,philadelphia extra light,asparagus and spinach
and can of diet coke=470kcal

fry 2 turkey rashers and chop then ad soft cheese and some basil and mix.
make pocket in chicken breast and fill with cheese mix .
steam asparagus and then warp with 2 turkey rashers and put under grill for 3 min.put spinach in frying pan with 3 tbs water and cover leave for 4-min and serve

muffinn · 13-08-2010 06:46PM

I don't know what your weight and height is but I'd say you're def not eating enough and this may seriously slow your metabolic rate.

Did you calculate your needs ?

Tryst · 13-08-2010 06:52PM

Ok one thing i will say and i sympathise because i too love the fizzy drinks but they are just rubbish, they contain loads of calories that will just be converted into fat even the diet ones they also contain chemicals that are not good for you long term so I would cut that out completely. Same with the fake sugar substitute you are better off using honey its a natural sugar source so better for you and only use a small spoon or two.

turkey rashers are better than rashers but grill them and at the end of the day they are also just rubbish meat your are better off eating turkey breast or chicken breast. Cream cheese is full of fat you can't just look at the calorie content and say oh sure thats only x calories so i can eat it if its full of fat and sugar your body will store it as fat. Protein is better for you because your body takes a while to break it down and its not immediately converted into fat. If you like cheese try using parmesan because its strong flavoured you generally only use a tiny bit. You are not eating any fruit, you don't seem to drink anyw ater either which is bad for you. Do you drink any tea/coffee? If so these should be added into your food diary. You should drink more water, I used to loathe drinking water but i wanted to get fit so i left the fizzy drinks and just started drinking only water and i feel a lot less sluggish thatnks to my diet over haul. You are also not eating enough veg, you should try making salads for lunch or having a bagel as they contain way less calories than bread i have no idea why though. You should try having snacks twice a day so you don't feel so hungry just make sure the snack is healthy eg: a yoghurt and contains 100 calories max.

Your diet is much better though than it was and I am sure you will lose the weight in no time. Just a quick question why are you not doing any weight work? You can do upper body work while sitting down so i would recommend that as solely swimming is a slow way to loose weight as your body tends to want to store some fat to insulate it against the cold water. Most swimmers do cardio work too. How often a week are you working out? Bottom line the more you exert yourself and increase your heart rate the more energy you are buring and the more weight you will lose - but then you probably know this already as you used to be quite fit.

harr · 13-08-2010 06:53PM

muffinn wrote: »

I don't know what your weight and height is but I'd say you're def not eating enough and this may seriously slow your metabolic rate.

Did you calculate your needs ?

16 stone and 5'7 i cant do a whole lot of training so trying to keep the cal low.i need to get rid of about 3 stone in about 4 months as i have a knee operation comeing up.i know i need about 2500 to maintain my weight so under that i think not to sure:(

harr · 13-08-2010 07:05PM

Tryst wrote: »

Ok one thing i will say and i sympathise because i too love the fizzy drinks but they are just rubbish, they contain loads of calories that will just be converted into fat even the diet ones they also contain chemicals that are not good for you long term so I would cut that out completely. Same with the fake sugar substitute you are better off using honey its a natural sugar source so better for you and only use a small spoon or two.

turkey rashers are better than rashers but grill them and at the end of the day they are also just rubbish meat your are better off eating turkey breast or chicken breast. Cream cheese is full of fat you can't just look at the calorie content and say oh sure thats only x calories so i can eat it if its full of fat and sugar your body will store it as fat. Protein is better for you because your body takes a while to break it down and its not immediately converted into fat. If you like cheese try using parmesan because its strong flavoured you generally only use a tiny bit. You are not eating any fruit, you don't seem to drink anyw ater either which is bad for you. Do you drink any tea/coffee? If so these should be added into your food diary. You should drink more water, I used to loathe drinking water but i wanted to get fit so i left the fizzy drinks and just started drinking only water and i feel a lot less sluggish thatnks to my diet over haul. You are also not eating enough veg, you should try making salads for lunch or having a bagel as they contain way less calories than bread i have no idea why though. You should try having snacks twice a day so you don't feel so hungry just make sure the snack is healthy eg: a yoghurt and contains 100 calories max.

Your diet is much better though than it was and I am sure you will lose the weight in no time. Just a quick question why are you not doing any weight work? You can do upper body work while sitting down so i would recommend that as solely swimming is a slow way to loose weight as your body tends to want to store some fat to insulate it against the cold water. Most swimmers do cardio work too. How often a week are you working out? Bottom line the more you exert yourself and increase your heart rate the more energy you are buring and the more weight you will lose - but then you probably know this already as you used to be quite fit.

thanks for the post it will help me a lot no i dont drink tea or coffee as for not doing weights i never did them and dont like doing them why i dont know.i should drink more water.did not know that about swimming, i got out for a 2 mile walk last night so lets see how the weight is at the end of next week:)

muffinn · 13-08-2010 07:11PM

If only until yesterday you've been eating around 3k calories a day, you can't drop it to 1k next day. In fact you should never be eating that less under any circumstances.

Your body needs time for adaptation to your new eating habits.
If I were you I would keep droping each day about 100-200 kcal from your original caloric intake until I reach the point where I eat somewhere between200-300 kcal below your actual caloric needs and keep it that way.

Of course I would still be eating only healthy food during the initial phase. No place for junks.

harr · 13-08-2010 07:27PM

muffinn wrote: »

If only until yesterday you've been eating around 3k calories a day, you can't drop it to 1k next day. In fact you should never be eating that less under any circumstances.

Your body needs time for adaptation to your new eating habits.
If I were you I would keep droping each day about 100-200 kcal from your original caloric intake until I reach the point where I eat somewhere between200-300 kcal below your actual caloric needs and keep it that way.

Of course I would still be eating only healthy food during the initial phase. No place for junks.

i would be eating all day if i was to try and eat 2500 kcal with just healthy food.i think more fruit and maybe seeds and nuts would be the way to go on this,like ad a bannana to brekfast and a handfull of nuts after my lunch.what oil should i be useing in my cooking maybe some kind of nut oil?

Adelie · 13-08-2010 07:36PM

harr wrote: »

i would be eating all day if i was to try and eat 2500 kcal with just healthy food.i think more fruit and maybe seeds and nuts would be the way to go on this,like ad a bannana to brekfast and a handfull of nuts after my lunch.what oil should i be useing in my cooking maybe some kind of nut oil?

For increasing calories you should take advice of ULstudent from the previous page - eggs, meat, fish, dairy, nuts and extra virgin olive oil

For cooking you should not use EVOO but instead use something high in saturated fat because these are stable at higher temperatures i.e. they are slower to break down in harmful substances when heated. Butter is a good example

muffinn · 13-08-2010 07:40PM

harr wrote: »

i would be eating all day if i was to try and eat 2500 kcal with just healthy food.i think more fruit and maybe seeds and nuts would be the way to go on this,like ad a bannana to brekfast and a handfull of nuts after my lunch.what oil should i be useing in my cooking maybe some kind of nut oil?

Nuts are good choice for a snack between meals. You shouldn't be using nut oils for cooking (except from coconut oil) due to their high content of polyunsaturated fats, you can eat them cold for example pour a tablespoon over your lunch/dinnner veggies.

You can also eat fruits but not in the evening.

Did you think about replacing corn flakes with porridge ?

harr · 13-08-2010 08:12PM

muffinn wrote: »

Nuts are good choice for a snack between meals. You shouldn't be using nut oils for cooking (except from coconut oil) due to their high content of polyunsaturated fats, you can eat them cold for example pour a tablespoon over your lunch/dinnner veggies.

You can also eat fruits but not in the evening.

Did you think about replacing corn flakes with porridge ?

thanks,yep got some porridge today going to have it in morning made with water.i am finding it very tough this eveing normal it would be large bag of nachos with cheese dip and a carton of pringels infront of the tv and then later a half pack of choc chip cookes and milk.:(

metamorphosis · 13-08-2010 08:21PM

Less than 1000 kcals in madness becuase it will lead you to grabbing bad foods/bingeing. If you fill up on good foods, moderate protein, nice bit of healthy fat and complex carbs you will feel fuller for longer. Goods fats and protein have a satiating effect.

Just a random guideline -

Breakfast: Porridge w/ milk. You can add a handful of nuts and seeds here if you want or put a spoon of any nut butter in. A Boiled egg too.

Snack: Maybe a peice of fruit or pot of yogurt/cottage cheese/ couple squares ddark chocolate

Lunch: Maybe a peice of fish or meat of your choice with a nice big green salad. For taste add EVOO (good fat too) and some herbs and spices

Snack: Something like 2 oatcakes/ryvita with nut butter or maybe some good hard cheese

Dinner: Mayhbe something like some Quinoa and meat/fish and bulk up with plenty of veggies. Or a sweet potatoe with tune or cottage cheese in it.

Coconut oil is a great oil for frying as it has a high stable point.

Maybe by eating 5-6 small meals every 2-4 hourS you won't feel so deprived. Again this mis just a guideline to give you some idea.

At the end of the day if you feel so over your head about losing the weight go seek medical adivce or dietary advice from a dietician/nutritionbal scientist.

Best of luck -

harr · 13-08-2010 08:39PM

ULstudent wrote: »

Less than 1000 kcals in madness becuase it will lead you to grabbing bad foods/bingeing. If you fill up on good foods, moderate protein, nice bit of healthy fat and complex carbs you will feel fuller for longer. Goods fats and protein have a satiating effect.

Just a random guideline -

Breakfast: Porridge w/ milk. You can add a handful of nuts and seeds here if you want or put a spoon of any nut butter in. A Boiled egg too.

Snack: Maybe a peice of fruit or pot of yogurt/cottage cheese/ couple squares ddark chocolate

Lunch: Maybe a peice of fish or meat of your choice with a nice big green salad. For taste add EVOO (good fat too) and some herbs and spices

Snack: Something like 2 oatcakes/ryvita with nut butter or maybe some good hard cheese

Dinner: Mayhbe something like some Quinoa and meat/fish and bulk up with plenty of veggies. Or a sweet potatoe with tune or cottage cheese in it.

Coconut oil is a great oil for frying as it has a high stable point.

Maybe by eating 5-6 small meals every 2-4 hourS you won't feel so deprived. Again this mis just a guideline to give you some idea.

At the end of the day if you feel so over your head about losing the weight go seek medical adivce or dietary advice from a dietician/nutritionbal scientist.

Best of luck -

thanks,you sound like someone who knows what they are talking about but to me that has not got much of a clue on this matter that seems like a hell of a lot of grub for someone that is trying to get down some weight.would i be losing weight if i stuck to a diet like that ?whats evoo?

muffinn · 13-08-2010 08:49PM

You more likely will be loosing weight on this than when eating 1k kcal per day.
Eating more and often keeps your metabolism elevated. As long as you keep your calories intake under your needs you should be loosing weight.

You cant forget about exercises. Not only they elevate your metabolism more, they also let you eat more as they are increasing your caloric needs.

harr · 14-08-2010 01:45PM

DAY 3

BREAKFAST: Porridge with skimed milk and honey=200kcal

SNACK:Banana=110 kcal

LUNCH:Chicken salad with lettuce, beetroot, tomatoes,1 egg and pine nuts=450 kcal

SNACK: 4 ryvita with thin lare of peanut butter=160

DINNER: prawns with home made tomato based pasta sauce and whole grain pasta=700 kcal

SNACK:yougart 60 kcal

Haveing a pint of water every hour.

metamorphosis · 14-08-2010 01:50PM

harr wrote: »

thanks,you sound like someone who knows what they are talking about but to me that has not got much of a clue on this matter that seems like a hell of a lot of grub for someone that is trying to get down some weight.would i be losing weight if i stuck to a diet like that ?whats evoo?

I know what i know from these boards - the stickies here and in the fitness forum, reading about peoples transformations on here and going out and education myself by reading lots of books and articles. Nothing you cannot do either.

I

harr wrote: »

DAY 3

BREAKFAST: Porridge with skimed milk and honey=200kcal

SNACK:Banana=110 kcal

LUNCH:Chicken salad with lettuce, beetroot, tomatoes,1 egg and pine nuts=450 kcal

SNACK: 4 ryvita with thin lare of peanut butter=160

DINNER: prawns with home made tomato based pasta sauce and whole grain pasta=700 kcal

SNACK:yougart 60 kcal

Haveing a pint of water every hour.

That's a great improvement and stepping stone. As a rule of thumb eationg foods that are real and whole. IE don't eat anything your great great grandmother wouldn't recognize.

Having 5-6 smaller meals a day might work better for you in the fact that it might leave you not feeling deprived. Works for some, works for others. You know what will work better for you but from above your food is better than most peoples. You should no doubt see a loss eating that from what you were.

Frogdog · 14-08-2010 04:24PM

Harr, "evoo" is Extra Virgin Olive Oil.

And follow ULStudent's advice, trust me, he knows his stuff. Eat fresh whole foods, things that would have been around 100 years ago and more.

help

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