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fat loss help

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tomtom1234
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2008/05/11 19:41:06 (permalink)

fat loss help

hi

i'm looking for some help/ideas on what i can do/change to loose some weight

i'm 25 between 16'10 to 17 stone (changes from day to day but mostly around the 16'10)
6ft tall

my normal day starts at 6am

cycle to work for 7am (2.9 miles about 10 mins steady ride)

10am prawn marie rose with lettuce in pitta bread
12.30 lunch normally cheese or ham sandwich, 2 slices of bread,
3pm 3 go ahead fruit slices or 3 eat low fruit slices
6pm cycle back from work
7pm dinner, i normally go totally wrong here and eat rubbish,whatever is quick and easy,

bed for 11pm

thats it as far as food,

i dont have a set workout routine, i do have a gym in my house, but the work i do is very physical, i dont sit down from 7am to 6.15, building porta cabins so always carrying/lifting large amounts of wood plaster board, lino ect

#1

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    kitty
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    RE: fat loss help 2008/05/12 13:09:30 (permalink)
    Tom, welcome to MT

    There are no secrets nor miracle cures to losing weight Tom unfortunately but there are things we can do to speed up the metabolism and get the body burning fat. You know yourself your diet's not right so that means you must know what would be better so think about what is stopping you do that? Maybe you live at home with your parents and you have to eat what they provide, if not maybe you don't plan properly when you go food shopping.

    Simple steps to getting that metabolism going are 1) always eat brekkie 2) the only time you don't need to eat brekkie straight away is if you're doing some fat burning cardio on an empty stomach, 3) drink plenty water (at least 2litres), 4) build some lean tissue

    Regarding your diet, aim to eat every 2.5 to 3 hours. Look at lean protein, wholesome carbs, plenty veg and moderate fruit and incorporate some good fats too. Portion control is also important so if you have a huge appetite try to fill up on veg rather than potatoes etc.

    You obviously have a physically demanding job but your body could be used to this and still needs a little something else on top.
    #2
    RedHotF
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    RE: fat loss help 2008/05/12 18:15:00 (permalink)
    Hi Tom,

    Very good advice from Kitty there.
    I am suprised that you are that heavy if your job involves a lot of manual labour - as the amount of food you have posted up doesn't look a great deal.

    I would be wondering what you're eating in the evenings? Can you give a typical example? .. be honest! Reason I say that, is if you're going without breakfast, then not eating a huge amount during the day - the fact that you are working hard during the day, would suggest to me that by the time you get home, you must be starving! ...and because you have not prepared in advance, I wonder if you tend to go for quick and easy junk food or takeaways? Also maybe perhaps, you snack away on junk food all evening long?

    Also what is the alcohol intake like? Do you drink?
    #3
    tomtom1234
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    RE: fat loss help 2008/05/12 20:10:13 (permalink)
    i think you could be right there kitty a lot of it is poor planning when i go shopping, and being easier to see the ready made junk as a meal than the veg and stuff that is going to take time to prepare

    the brekkie is something i'm starting to work on, it's taking some getting used to eating in a morning but i'm sure i'll get there, i keep 2 litres of water in the fridge at work and home i just need to get used to actually drinking that instead of heading for the coffee
    i dont think my body will be used to the job just yet i've only been doing that around 6 month

    it doesn't seem a whole lot of food, but i have a very strange appetite in that i very rarely feel hungry(it takes about 8 days without anything before i start to feel it) so its more eating out of the routine of the other guys at work eating on break

    i do tend to go for quick and easy junk food or takeaways a lot more than i should, i live on my own so the thought of starting to cook something that will take a while often steers me away from the health foods i have in,

    a lot of it tends to be chicken kievs, fish (in batter) with parsley sauce, steak pies, that kind of thing, whatever i have around 7pm is the last thing i eat for the day no snacking on junk all evening

    i dont really drink much, it's been around 8 weeks since the last time, and 2 years the time before that, but when i do it's pretty much a full night followed by take away
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    kitty
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    RE: fat loss help 2008/05/12 20:40:13 (permalink)
    Invest in a foreman grill, it takes less time than a chicken kiev does to cook a chicken breast on a foreman grill. Salmon and other fish take only a few minutes in a microwave. Packet rice takes 2 mins to cook. Frozen veg can be done again in minutes.......fast food is not always the fastest
    #5
    tomtom1234
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    RE: fat loss help 2008/06/08 20:55:46 (permalink)
    i have a forman grill (forgot all about it but i'll be digging it out)

    i've been going with the frozen veg and eating more healthy/regular to get myself into the habbit.

    so from this week i'm going to start making it a permanant thing

    i was thinking of going something along the line of this for a diet

    Breakfast High fibre cereal (like 20g bran flakes, 30g muesli) + 200ml skimmed milk
    200ml fruit juice
    Mug tea/coffee

    Mid-morning Item
    fruit
    Drink (coffee 1 sugar skimmed milk)

    Lunch Sandwich: 2 slices granary bread + olive oil-based spread + slice chicken/ham or tuna in low fat natural yoghurt Low fat / low sugar yoghurt
    Drink (coffee 1 sugar skimmed milk)

    Mid-afternoon Item fruit
    Drink (coffee 1 sugar skimmed milk)

    Evening Meal chicken breast or fish (salmon most probably)
    pasta.rice or small jacket potato
    veg

    night item quirk

    drinking water throughout the day

    once home from work there will be more coffee (i'm pretty addicted but trying to cut down and gone from 2 sugars to 1 and skimmed milk)

    as for exersize i'll still be doing the work/cycle too and from work,, plus 3 days a week 30 mins rowing machine first thing in a morning

    3 nights a week on the weights

    any advice/ ideas would be a big help,,

    one thing was would it be of any really big difference if i was to switch breakfast to eating it at work (it could be done but be a hassle) after i've done the morning rowing machine and ride there?
    #6
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