Loosing weight - what to eat
Discussion
Members of PH, I've lead a reasonably unhealthy life and for the last 8 years I have had the luxury of her majesty's finest military chefs fattening me up with 2 hot meals a day and the occasional fry up. I have since left and now fend for myself.
The problem is I'm 6'3" and weigh over 100kg (need to weigh myself in the morning) and I've got a belly on me, I ride a mountain bike once a week off-road when I can but hoping to increase that in the new year to twice a week off-road and increase the commute to work from a couple of times a week to everyday over the year.
However what should I be eating and cooking for myself. I'm happy to have a cereal in the morning before work, currently I take a sandwich or soup to work and every now and again I take in a pasta I've made the night before. Evening meals I definetley need to improve eating mainly frozen foods although I eat fresh ravioli once/twice a week.
And the final challenge. Ideally I want all my food to be £30 or under per week, no seafood but everything else I'm pretty much game for or willing to try.
I'm aware this is probably the worst time of year to start this thing but I'm 3 months into cutting out alcohol (had 6 pints in that time), 2 weeks into giving up smoking so need to hit it whilst I feel I'm on a roll.
Thank you in advance.
The problem is I'm 6'3" and weigh over 100kg (need to weigh myself in the morning) and I've got a belly on me, I ride a mountain bike once a week off-road when I can but hoping to increase that in the new year to twice a week off-road and increase the commute to work from a couple of times a week to everyday over the year.
However what should I be eating and cooking for myself. I'm happy to have a cereal in the morning before work, currently I take a sandwich or soup to work and every now and again I take in a pasta I've made the night before. Evening meals I definetley need to improve eating mainly frozen foods although I eat fresh ravioli once/twice a week.
And the final challenge. Ideally I want all my food to be £30 or under per week, no seafood but everything else I'm pretty much game for or willing to try.
I'm aware this is probably the worst time of year to start this thing but I'm 3 months into cutting out alcohol (had 6 pints in that time), 2 weeks into giving up smoking so need to hit it whilst I feel I'm on a roll.
Thank you in advance.
Read this short topic: http://www.pistonheads.com/gassing/topic.asp?h=0&a...
The answer, quite literally, is "less".
For any healthy person, it's a simple equation. If calories in are less than calories out, you will lose weight. If calories in are greater than calories out, you will gain weight.
There are certain things you can do to help though.
Consider the process of laying down fat. The body takes in food, and then if it doesn't have an immediate use for it, it turns it into fat to use later. So a good way of helping your body stop laying down fat is to avoid eating a big meal and then doing bugger all immediately afterwards. Sleeping counts as bugger all, so try and swap it around so that breakfast is bigger, and dinner is smaller.
For any healthy person, it's a simple equation. If calories in are less than calories out, you will lose weight. If calories in are greater than calories out, you will gain weight.
There are certain things you can do to help though.
Consider the process of laying down fat. The body takes in food, and then if it doesn't have an immediate use for it, it turns it into fat to use later. So a good way of helping your body stop laying down fat is to avoid eating a big meal and then doing bugger all immediately afterwards. Sleeping counts as bugger all, so try and swap it around so that breakfast is bigger, and dinner is smaller.
davepoth said:
The answer, quite literally, is "less".
For any healthy person, it's a simple equation. If calories in are less than calories out, you will lose weight. If calories in are greater than calories out, you will gain weight.
There are certain things you can do to help though.
Consider the process of laying down fat. The body takes in food, and then if it doesn't have an immediate use for it, it turns it into fat to use later. So a good way of helping your body stop laying down fat is to avoid eating a big meal and then doing bugger all immediately afterwards. Sleeping counts as bugger all, so try and swap it around so that breakfast is bigger, and dinner is smaller.
Thank you, that makes a lot of sense big breakfast small dinner. For any healthy person, it's a simple equation. If calories in are less than calories out, you will lose weight. If calories in are greater than calories out, you will gain weight.
There are certain things you can do to help though.
Consider the process of laying down fat. The body takes in food, and then if it doesn't have an immediate use for it, it turns it into fat to use later. So a good way of helping your body stop laying down fat is to avoid eating a big meal and then doing bugger all immediately afterwards. Sleeping counts as bugger all, so try and swap it around so that breakfast is bigger, and dinner is smaller.
http://www.myfitnesspal.com
This will help,you, you need to find out how many calories you are consuming, log everything, after a couple of weeks iof weighing things you won't need to measure as much, find something that helps you with portion control, smaller plate or some sort of scoop for rice etc.
This will help,you, you need to find out how many calories you are consuming, log everything, after a couple of weeks iof weighing things you won't need to measure as much, find something that helps you with portion control, smaller plate or some sort of scoop for rice etc.
ecsrobin said:
Thank you, that makes a lot of sense big breakfast small dinner.
"There is always a well-known solution to a human problem - neat, plausible,and wrong.". Mencken.The human body is quite complex. It is not a simple lever, or a bomb calorimiter. It matters very little what time of day you eat. Calories in vs. calories burned is not wrong but it is a massive simplification; you can read the linked thread, or google Eades, or Taubes, for more.
Cutting out alcohol, cigarettes and food all in one go is quite a radical lifestyle change. While some people need to jump in the deep end, I'd still suggest easing yourself into the changes (although reducing alcohol 6 months ago does count I guess).
Firstly as suggested above, just start tracking what you're doing. Weight and measure yourself weekly at the same time (weekend morning is easiest) and note down what you've done that week to see how it's affecting you. Then you can play around with adjustments as you see fit.
Firstly as suggested above, just start tracking what you're doing. Weight and measure yourself weekly at the same time (weekend morning is easiest) and note down what you've done that week to see how it's affecting you. Then you can play around with adjustments as you see fit.
Tumbler said:
http://www.myfitnesspal.com
This will help,you, you need to find out how many calories you are consuming, log everything, after a couple of weeks iof weighing things you won't need to measure as much, find something that helps you with portion control, smaller plate or some sort of scoop for rice etc.
Absolutely this, if you log everything and link it to Strava for your rides you will see where you are going wrong and be able to make small changes that give you the biggest returns.This will help,you, you need to find out how many calories you are consuming, log everything, after a couple of weeks iof weighing things you won't need to measure as much, find something that helps you with portion control, smaller plate or some sort of scoop for rice etc.
I've never shifted weight so easily.
WinstonWolf said:
Tumbler said:
http://www.myfitnesspal.com
This will help,you, you need to find out how many calories you are consuming, log everything, after a couple of weeks iof weighing things you won't need to measure as much, find something that helps you with portion control, smaller plate or some sort of scoop for rice etc.
Absolutely this, if you log everything and link it to Strava for your rides you will see where you are going wrong and be able to make small changes that give you the biggest returns.This will help,you, you need to find out how many calories you are consuming, log everything, after a couple of weeks iof weighing things you won't need to measure as much, find something that helps you with portion control, smaller plate or some sort of scoop for rice etc.
I've never shifted weight so easily.
Yesterday, we went out to visit friends and family, and I wore my new clothes (had to throw my old wardrobe away, everything as XL size and now way too big). I bought some 34" waist chinos, but I discovered even these were way too large! So, I tried to use a belt I keep that, at the time were too small, I could never get them to fit even with the last hole. Now, they are way too long, I had to pierce a new hole way last the last inner one! I have now ordered some more with a 32" waist.
It then hit me at how much weight I have actually lost (You don't really notice too much, as it's quite gradual), and what a fantastic feeling that was! Also the look on friends and families faces is great!
This is all down to diet and exercise since only last May - I was quite late to discover MFP, but it has been invaluable, I am 1200 calories a day, easy to stick to and I have never once felt so hungry that I am compelled to eat more. I have been very strict with myself though, no bread, very little sugar, no drinking and no sweets at all - not even one!
SORRY guys had to jump in here.
The only thing i'd agree on is Calories in VS Calories out. BUT
you need to know who much calories your body needs in the first place to maintain your current weight.
If you don't have the correct starting figure, then eating less could be more detrimental to weight loss.
Also we need to look at your life style. do you have a desk job, when do you workout, morning/afternoon/evenings etc.
To give you an example.
I currently eat 2200 calories. which is 500 less than my body actually needs.
i started at 96kg and now down to 92kg in 4 weeks.
I eat 250g protein, 100g Fat & 75g Carbs a day (i have a slight insulin issue)
You might think thats alot or extreme, but it really isn't, and because i have a deskjob, i eat all my carbs after my evening workout. the Fats during the day keep your energy levels high,
I'm not recommending you do the same, but look into it more or ask more questions.
Having a Big breakfast isn't any good, if you sit down all day and not using the food for energy. especially carbs.
about 90% of people who think that losing weight is about eating less food. actually eat more to lose the weight. because they were in too much of a deficit with the calories.
Let me know if you have any more Q's
The only thing i'd agree on is Calories in VS Calories out. BUT
you need to know who much calories your body needs in the first place to maintain your current weight.
If you don't have the correct starting figure, then eating less could be more detrimental to weight loss.
Also we need to look at your life style. do you have a desk job, when do you workout, morning/afternoon/evenings etc.
To give you an example.
I currently eat 2200 calories. which is 500 less than my body actually needs.
i started at 96kg and now down to 92kg in 4 weeks.
I eat 250g protein, 100g Fat & 75g Carbs a day (i have a slight insulin issue)
You might think thats alot or extreme, but it really isn't, and because i have a deskjob, i eat all my carbs after my evening workout. the Fats during the day keep your energy levels high,
I'm not recommending you do the same, but look into it more or ask more questions.
Having a Big breakfast isn't any good, if you sit down all day and not using the food for energy. especially carbs.
about 90% of people who think that losing weight is about eating less food. actually eat more to lose the weight. because they were in too much of a deficit with the calories.
Let me know if you have any more Q's
MURRAY007 said:
SORRY guys had to jump in here.
The only thing i'd agree on is Calories in VS Calories out. BUT
you need to know who much calories your body needs in the first place to maintain your current weight.
If you don't have the correct starting figure, then eating less could be more detrimental to weight loss.
Also we need to look at your life style. do you have a desk job, when do you workout, morning/afternoon/evenings etc.
To give you an example.
I currently eat 2200 calories. which is 500 less than my body actually needs.
i started at 96kg and now down to 92kg in 4 weeks.
I eat 250g protein, 100g Fat & 75g Carbs a day (i have a slight insulin issue)
You might think thats alot or extreme, but it really isn't, and because i have a deskjob, i eat all my carbs after my evening workout. the Fats during the day keep your energy levels high,
I'm not recommending you do the same, but look into it more or ask more questions.
Having a Big breakfast isn't any good, if you sit down all day and not using the food for energy. especially carbs.
about 90% of people who think that losing weight is about eating less food. actually eat more to lose the weight. because they were in too much of a deficit with the calories.
Let me know if you have any more Q's
Yes calorie counting does have its uses however, I don't do any of that and just eat balanced and healthy in general with some treats on occasion.The only thing i'd agree on is Calories in VS Calories out. BUT
you need to know who much calories your body needs in the first place to maintain your current weight.
If you don't have the correct starting figure, then eating less could be more detrimental to weight loss.
Also we need to look at your life style. do you have a desk job, when do you workout, morning/afternoon/evenings etc.
To give you an example.
I currently eat 2200 calories. which is 500 less than my body actually needs.
i started at 96kg and now down to 92kg in 4 weeks.
I eat 250g protein, 100g Fat & 75g Carbs a day (i have a slight insulin issue)
You might think thats alot or extreme, but it really isn't, and because i have a deskjob, i eat all my carbs after my evening workout. the Fats during the day keep your energy levels high,
I'm not recommending you do the same, but look into it more or ask more questions.
Having a Big breakfast isn't any good, if you sit down all day and not using the food for energy. especially carbs.
about 90% of people who think that losing weight is about eating less food. actually eat more to lose the weight. because they were in too much of a deficit with the calories.
Let me know if you have any more Q's
People often want to make the change ASAP but will often revert to bad habits very quickly. I set myself a goal to make a complete change in July 2011 at age 33 and went from 75kg to 59kg by May 2012. Stripped all the fat off and then added 5kg of lean mass and have been the same since. I'm now at 7% bodyfat and at 37, in the best shape of my life.
Everything was achieved with ZERO Calorie counting or supplements . Then again, I've been training in the gym 3/4 times a week, play basketball 2 hours every Wed and play competitive tennis and including training, I spend 8-10+ hours on the tennis court so no, if you expend enough energy, you need not worry about calories.
People are so fixated on that.
MURRAY007 said:
SORRY guys had to jump in here.
The only thing i'd agree on is Calories in VS Calories out. BUT
you need to know who much calories your body needs in the first place to maintain your current weight.
If you don't have the correct starting figure, then eating less could be more detrimental to weight loss.
Also we need to look at your life style. do you have a desk job, when do you workout, morning/afternoon/evenings etc.
To give you an example.
I currently eat 2200 calories. which is 500 less than my body actually needs.
i started at 96kg and now down to 92kg in 4 weeks.
I eat 250g protein, 100g Fat & 75g Carbs a day (i have a slight insulin issue)
You might think thats alot or extreme, but it really isn't, and because i have a deskjob, i eat all my carbs after my evening workout. the Fats during the day keep your energy levels high,
I'm not recommending you do the same, but look into it more or ask more questions.
Having a Big breakfast isn't any good, if you sit down all day and not using the food for energy. especially carbs.
about 90% of people who think that losing weight is about eating less food. actually eat more to lose the weight. because they were in too much of a deficit with the calories.
Let me know if you have any more Q's
We are all different, and have different needs.The only thing i'd agree on is Calories in VS Calories out. BUT
you need to know who much calories your body needs in the first place to maintain your current weight.
If you don't have the correct starting figure, then eating less could be more detrimental to weight loss.
Also we need to look at your life style. do you have a desk job, when do you workout, morning/afternoon/evenings etc.
To give you an example.
I currently eat 2200 calories. which is 500 less than my body actually needs.
i started at 96kg and now down to 92kg in 4 weeks.
I eat 250g protein, 100g Fat & 75g Carbs a day (i have a slight insulin issue)
You might think thats alot or extreme, but it really isn't, and because i have a deskjob, i eat all my carbs after my evening workout. the Fats during the day keep your energy levels high,
I'm not recommending you do the same, but look into it more or ask more questions.
Having a Big breakfast isn't any good, if you sit down all day and not using the food for energy. especially carbs.
about 90% of people who think that losing weight is about eating less food. actually eat more to lose the weight. because they were in too much of a deficit with the calories.
Let me know if you have any more Q's
If I were to follow your diet, I am sure I would put weight back on!
I weight train four to five times a week for at least an hour and a half each time and my daily intake is around:
Calories - between 1200 and 1300
Carbs - around 100
Fat - around 30-50
Protein - around 150-180 tops
Sugar - between 45-60
This has/is working for me, I have lost a lot of fat but gained a lot of muscle at the same time.
You cannot simply say this this works for me so it'll work for you - we all have to find what works for us personally.
Edited by chris watton on Monday 22 December 10:34
amare32 said:
Yes calorie counting does have its uses however, I don't do any of that and just eat balanced and healthy in general with some treats on occasion.
People often want to make the change ASAP but will often revert to bad habits very quickly. I set myself a goal to make a complete change in July 2011 at age 33 and went from 75kg to 59kg by May 2012. Stripped all the fat off and then added 5kg of lean mass and have been the same since. I'm now at 7% bodyfat and at 37, in the best shape of my life.
Everything was achieved with ZERO Calorie counting or supplements . Then again, I've been training in the gym 3/4 times a week, play basketball 2 hours every Wed and play competitive tennis and including training, I spend 8-10+ hours on the tennis court so no, if you expend enough energy, you need not worry about calories.
People are so fixated on that.
If you play that much sport with weight training, how many calories are you on, you gotta be 3000+ a day. and 7% bodyfat WTF. People often want to make the change ASAP but will often revert to bad habits very quickly. I set myself a goal to make a complete change in July 2011 at age 33 and went from 75kg to 59kg by May 2012. Stripped all the fat off and then added 5kg of lean mass and have been the same since. I'm now at 7% bodyfat and at 37, in the best shape of my life.
Everything was achieved with ZERO Calorie counting or supplements . Then again, I've been training in the gym 3/4 times a week, play basketball 2 hours every Wed and play competitive tennis and including training, I spend 8-10+ hours on the tennis court so no, if you expend enough energy, you need not worry about calories.
People are so fixated on that.
ok am gonna try and ask this question without be rude, or it coming across insensitive. (as i am happy you have achieved your goals)
If your 7% body fat, i take it your what most people call skinny, and not ripped.
please correct me, as stated not being rude.
The example i used was for my personal plan, which correct is different to everyone. as i am trying to lose bodyfat while maintaining muscle and not losing to much overall weight.
But a BIG congrats to all who have made changes to there diet and have lost weight. it is all about small steps, and small changes, as these have a bigger impact in the long run.
MURRAY007 said:
amare32 said:
Yes calorie counting does have its uses however, I don't do any of that and just eat balanced and healthy in general with some treats on occasion.
People often want to make the change ASAP but will often revert to bad habits very quickly. I set myself a goal to make a complete change in July 2011 at age 33 and went from 75kg to 59kg by May 2012. Stripped all the fat off and then added 5kg of lean mass and have been the same since. I'm now at 7% bodyfat and at 37, in the best shape of my life.
Everything was achieved with ZERO Calorie counting or supplements . Then again, I've been training in the gym 3/4 times a week, play basketball 2 hours every Wed and play competitive tennis and including training, I spend 8-10+ hours on the tennis court so no, if you expend enough energy, you need not worry about calories.
People are so fixated on that.
If you play that much sport with weight training, how many calories are you on, you gotta be 3000+ a day. and 7% bodyfat WTF. People often want to make the change ASAP but will often revert to bad habits very quickly. I set myself a goal to make a complete change in July 2011 at age 33 and went from 75kg to 59kg by May 2012. Stripped all the fat off and then added 5kg of lean mass and have been the same since. I'm now at 7% bodyfat and at 37, in the best shape of my life.
Everything was achieved with ZERO Calorie counting or supplements . Then again, I've been training in the gym 3/4 times a week, play basketball 2 hours every Wed and play competitive tennis and including training, I spend 8-10+ hours on the tennis court so no, if you expend enough energy, you need not worry about calories.
People are so fixated on that.
ok am gonna try and ask this question without be rude, or it coming across insensitive. (as i am happy you have achieved your goals)
If your 7% body fat, i take it your what most people call skinny, and not ripped.
please correct me, as stated not being rude.
The example i used was for my personal plan, which correct is different to everyone. as i am trying to lose bodyfat while maintaining muscle and not losing to much overall weight.
But a BIG congrats to all who have made changes to there diet and have lost weight. it is all about small steps, and small changes, as these have a bigger impact in the long run.
I'm on around 3000 calories a day just to maintain really which can be hard work as I have to eat constantly throughout the day.
I have a similar physique to Nadal which is lean and to anyone who does bodybuilding would probably call me an anorexic LOL! But for tennis (and basketball), I feel am in optimal shape for my sport.
Tennis and basketball keeps me incredibly lean - the level I play in is not the type of tennis you see in the local park with people gently hitting the ball. The guys that I hit with hit massively and with long rallies, you better be fit to get to the ball, sustain long rallies and be able to recover after hitting a ball and be ready to spint to the other side to hit the ball endlessly.
Then the work in the gym that I do which is sports specific with a lot of compound lifts and I will also employ plyometrics and HIIT training to mix things up.
Use this to work out a rough maintenance level for your calorific intake: http://iifym.com/iifym-calculator/
Use MyFitnessPal to monitor said intake. Once you have a couple of weeks hitting your targets review any weight loss/gain. If gaining/maintaining weight then lower calories by 500 per week and then review after a couple more weeks.
Try getting some proper resistance training in, as lifting heavy weights elevates the body's metabolism for a longer period of time after training than cardio does.
Use MyFitnessPal to monitor said intake. Once you have a couple of weeks hitting your targets review any weight loss/gain. If gaining/maintaining weight then lower calories by 500 per week and then review after a couple more weeks.
Try getting some proper resistance training in, as lifting heavy weights elevates the body's metabolism for a longer period of time after training than cardio does.
chris watton said:
This is all down to diet and exercise since only last May - I was quite late to discover MFP, but it has been invaluable, I am 1200 calories a day, easy to stick to and I have never once felt so hungry that I am compelled to eat more. I have been very strict with myself though, no bread, very little sugar, no drinking and no sweets at all - not even one!
You won't live any longer but it will certainly feel like it 
TX.
Terminator X said:
You won't live any longer but it will certainly feel like it
TX.
TX.
Perhaps that is very true for some. Even me for most of my life. A year ago, I would have agreed with you. I ate whatever I wanted, whenever I wanted. With hindsight, it didn't make me any happier, just slowly fatter over the years.
I can say with a certain degree of accuracy that I am happier now than I have been in a very long time - and a lot fitter - but the best part is I look a lot better (according to friends and family - although they could be lying to be nice...)
Cutting down and changing what you consume, along with regular exercise is a very small price to pay.
Anyway, I get my dopamine fix from my car, and upgrading that. That is better than any sweets, chocolate or drink...
I have found it quite amazing how little food we actually need, even when you factor in weight training 4-5 times per week.
I do still have a couple of cigars at the weekend (even the odd Chicken Tikka), and I will probably consume half a bottle of Jack Daniels on Xmas Eve - but the last time I did that was last Xmas Eve....
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