Fat Stripping...

cattkitt

Oh forget it. Just tell your gf to invite me round, and I'll eat some of your spag bol share.
*feeling hungry now, so trundles off to the kitchen*

nikmondo

Oh it is great spag bol I'll add salad to it next time plus only have a bowl full of pasta rather than a large round plate!! Also switching to Wholemeal pasta does make sense!

jenniewb

nikmondo wrote: »

Wow guys great response as always!!

My diet has improved over the last few weeks. Lunch I usually have muller rice, pineapple chunks and some lunchables. For some reason I love lunchables!
I reckon if I exercised then this diet wouldn't be so bad.

Lunchables??- you mean the dairlie (can't spell!) things?

These are not so good. They are basicly simple carbs which are high in sugars and then a small amount of cheese mixes with fillers and more sugar. The reason you like them is they are high in sugar- leaving you feeling hungrier then you really are. Its probably partly why you feel you struggle with dinner so much.

Rule number 1, exercise can only do so much. It matters more what you put inside your body rather then how much you exercise. You need to be careful of what you eat if you hope to lose weight. When exercising your body will only burn so much, your likely to be burning around 3-400kcals per hour as your just starting out an it wont move far beyond that unless you find yourself calwing at the floor the next day. Buy a heart rate monitor if you want to check this out (just remember to take away the amound of calories you'd be burning if you were acting normally from the amount shown on the watch.)

Please eat something more sustainable! Lunch really needs to fill you up in a good way and I don't like to judge but your lunch is terrible! Full of sugars and simple carbs it will leave you very hungry!

Like someone above me mentioned: eat complex carbs (multigrain bread- not brown or white bread as they are simple carbs, brown rice, wholegrain pasta...etc.)
Eat some protein! Right, weigh yourself, find your weight out in Kilos. Without even weight training you need to eat 1.5-2 grams of protein per kilo of your body weight. An example? in a 100g tuna steak there is about 25g of protein. Protein will help with your appetite.

Wheres the fruit and veg in your diet? these are very important- and its also important to get a variation of them as this is where the vitamins are. Eat throughout the day to keep your intake at an OK level. 5 portions (3 of veg, 2 of fruit) more if possible but remember to work out the calories in them (and everything else your eating).

Don't rely on exercise to get you out of this weight related issue, it wont. Diet is what will make the difference. Trust me, been there tried that (gym 6 days a week for 2 years, gym now down to 5 days and reduced cardio by 25%, did it impact on my weight? nope!)

angel223_2

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jenniewb

nikmondo wrote: »

Dinner is probably my weak spot. I tend to have a couple of take aways a week. Large dinners around my GF's also don't help. eg a huge plate full of Spag Bol with 4 peices of garlic bread. Sometimes I make myelf some Tuna pasta with gratted cheese on top. Or Scrambled egg on toast again with a helping of chedder cheese. I drink lager most weekends too, around 10 bottles/pints.

Do you work out the calories for the meals you eat? its a very good idea to do that. When losing weight you need to watch how much your taking in.

A few examples of how much a take away can have are

http://www.caloriecounting.co.uk/resources/food/calories_takeaway.htm
http://www.mensfitness.co.uk/nutrition/nutrition_advice/4612/how_many_calories_are_there_in_a_chinese_takeaway.html
http://www.fitnessvenues.com/uk/eating-out-calorie-counter

Be very careful!

Its also very easy to overstep the mark at home expecially if your adding things like cheese. Whilst grating is a good idea as you tend to use less of the stuff, its still easy to have too much. A matchbox size of cheese is a portion (and I mean a small match box). Weigh your cheese, work it out- entertain me on this, it could really help you to work out just how much you are eating.

A home cooked meal can sometimes contain far more then you think.
Weigh the pasta first, see how much your supposed to eat if you want to maintain your weight, then cook it and plate it up, compare it mentally to how much you'd normally have. 50 to 75grams is a fair amount of pasta to have with a meal.
Check out how your cooking your meals- there are short cuts to cutting calories very easily- a non stick pan instead of a Jamie Oliver sized glug/s of olive oil, more vegetables rather then extra meat, water instead of full sugar drinks. It all makes a difference.

You don't need to weigh your food every day for the rest of your life, you just need to work out how much your taking in, get used to the correct portion sizes and when you feel you have a grasp of it, just weigh every few days or weeks, just to make sure you haven't slipped back into old habits.

nikmondo

Wow so much to take in!

I do eat fruit at work. I usually have bowl full and I eat banana's, Clemetines, plums and grapes. I also have Veg 2-3 a week with my dinners which I know should be more but doesn't exactly go with Tuna pasta or scrambled egg does it! I used to exerice 3-4 times a week and I did actually lose almost 2 stone. I did diet but looking back on it my diet probably wasn't that great as it consisted with Porridge for breakie with some banana, chicken salad for lunch with some fruit and then a smaller meal which contained a lot of pasta. I usually did this in the week and ate what I liked at weekends.

nikmondo

oooooh and I drink about 2 litres of water at work..maybe I have some water retention also?

welshdent

My PT said to me to be careful on fruit intake because of the hidden sugars. NOT to stop completely but to maybe change the balance from more fruit to more veg. Carrot sticks!

Eric_Pisch

welshdent wrote: »

My PT said to me to be careful on fruit intake because of the hidden sugars. NOT to stop completely but to maybe change the balance from more fruit to more veg. Carrot sticks!

yep, fruit is good for you but can have a lot of cals and needs to be counted towards your daily total, a nana has about 110 cals on avg

jenniewb

nikmondo wrote: »

Wow so much to take in!

I do eat fruit at work. I usually have bowl full and I eat banana's, Clemetines, plums and grapes. I also have Veg 2-3 a week with my dinners which I know should be more but doesn't exactly go with Tuna pasta or scrambled egg does it! I used to exerice 3-4 times a week and I did actually lose almost 2 stone. I did diet but looking back on it my diet probably wasn't that great as it consisted with Porridge for breakie with some banana, chicken salad for lunch with some fruit and then a smaller meal which contained a lot of pasta. I usually did this in the week and ate what I liked at weekends.

If your finding veg doesn't 'go' with what your eating, maybe this says more about what your eating....

Maybe grilled tomatoes? try chopping up red and yellow peppers, spring onion and having tomato, cucumber and salad leaves with tuna, 85g is one portion.

2-3 week is better then nothing yes, but its not good- 5 a day -= 35 a week, bear this in mind- its not about trying to fit it in because something says so, its what your body requires to funcion properly, if your body doesn't get what it requires, it sends out cravings, often these cravings are confused with other foods which are not very good for us. Its in your interest to boost your vegetable and fruit intake if your trying to lose weight. Added to this fruit and vegetables can help fill your stomach and prevent you from over eating the high calorie and high fat refined foods.

I think your previous diet actually sounded quite good. Porridge is a complex carb, keeping you full for a while.
Chicken salad is a great lunch- its what you put on the chicken that can make this unhelpful. Balsamic vinegar would have been a good topping and salad is a fruit and vegetable and a great one at that. You don't seem to be eating any protein for your lunch at the moment which can't be helping you when it comes to normalising your dinner portions.
A smaller dinner sounds like a good idea- portion control is a big deal and matters alot. If your meal was carb heavy thats not so bad, its how many calories is in it that makes or breaks weight loss.