fat loss help

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.

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

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?