Dietary advice - why isn't the weight coming off?
Discussion
Hi,
Looking for some advice / bit of critique of my current diet plan.
I'm 27 years old, and 5ft 11. 10 months ago I was 11 stone 12, best shape I've been in since my teens, however last autumn work got quite mental and I didn't get to keep up the cycling that had gotten me to that point, coupled with christmas and whatnot, I'm now 13 stone 12, ayaz.
My actual fitness isn't a million miles from what it was, obviously I'm heavier, but I have no issues biking etc, I'm not a wheezy wreck. So, initial target is to lose 2 stone and get back to where I was. By far any away my biggest vice is beer, so I've chopped that out of the equation for the forseeable. Eating shouldn't be an issue, I'm a keen cook, and bar mushrooms, aubergine and courgette, I'll pretty much eat anything going.
Lifestyle wise I sit at a desk for 8 hours a day in front of a computer minimum, which is less than ideal, so I bike to work where possible. This has gotten easier again so I've picked it back up. Cycling to work I manage a minimum of 14 miles a day, but have other routes to pile up anywhere to 36+ miles a day, which again, I can manage fine even now, it's more of a time thing.
So, what's the best way to shed the weight as quickly as I can?
Currently, my daily intake will be something like this:
Breakfast:
Toasted white muffin with peanut butter / Toasted white muffin bacon sandwich / Jordans berry granola - semi skimmed milk
Lunch:
Grilled Chicken breast, green veg, a poached egg / tandoori spiced chicken fillet in a tortilla wrap / chicken caesar salad
Dinner:
Chicken Curry / Tandoori chicken or pork / chicken/pork stir fry / chilli con carne with brown rice / haddock and poached eggs
Generally it's pretty healthy I think, but maybe I need to trim my portion sizes down. I do generally eat well I think, over christmas perhaps a bit much in the way of creamy curries etc, so I'm mindful of those, but I just don't seem to be losing much in the way of weight? Last time around it pretty much fell off, but not really this time?
On paper, I think all the above looks good, but it doesn't seem to be adding up to real world results lol. I don't have a sweet tooth at all, so I literally eat no sweets / chocolate / cakes etc, if I have a snack vice it would be things like crisps, samosa's etc. I drink diet pepsi, which I'm trying to cut back on, and tea with milk and one sugar. I'm not amazing with protein / fat / carb balance, it baffles me a bit, so I don't know whether I'm just eating the wrong things, or if I should be tailoring my intake towards the exercise I do? I hear "no carbs" then I hear people saying carbs are good if you're cycling?
Any advice gratefully recieved!
Looking for some advice / bit of critique of my current diet plan.
I'm 27 years old, and 5ft 11. 10 months ago I was 11 stone 12, best shape I've been in since my teens, however last autumn work got quite mental and I didn't get to keep up the cycling that had gotten me to that point, coupled with christmas and whatnot, I'm now 13 stone 12, ayaz.
My actual fitness isn't a million miles from what it was, obviously I'm heavier, but I have no issues biking etc, I'm not a wheezy wreck. So, initial target is to lose 2 stone and get back to where I was. By far any away my biggest vice is beer, so I've chopped that out of the equation for the forseeable. Eating shouldn't be an issue, I'm a keen cook, and bar mushrooms, aubergine and courgette, I'll pretty much eat anything going.
Lifestyle wise I sit at a desk for 8 hours a day in front of a computer minimum, which is less than ideal, so I bike to work where possible. This has gotten easier again so I've picked it back up. Cycling to work I manage a minimum of 14 miles a day, but have other routes to pile up anywhere to 36+ miles a day, which again, I can manage fine even now, it's more of a time thing.
So, what's the best way to shed the weight as quickly as I can?
Currently, my daily intake will be something like this:
Breakfast:
Toasted white muffin with peanut butter / Toasted white muffin bacon sandwich / Jordans berry granola - semi skimmed milk
Lunch:
Grilled Chicken breast, green veg, a poached egg / tandoori spiced chicken fillet in a tortilla wrap / chicken caesar salad
Dinner:
Chicken Curry / Tandoori chicken or pork / chicken/pork stir fry / chilli con carne with brown rice / haddock and poached eggs
Generally it's pretty healthy I think, but maybe I need to trim my portion sizes down. I do generally eat well I think, over christmas perhaps a bit much in the way of creamy curries etc, so I'm mindful of those, but I just don't seem to be losing much in the way of weight? Last time around it pretty much fell off, but not really this time?
On paper, I think all the above looks good, but it doesn't seem to be adding up to real world results lol. I don't have a sweet tooth at all, so I literally eat no sweets / chocolate / cakes etc, if I have a snack vice it would be things like crisps, samosa's etc. I drink diet pepsi, which I'm trying to cut back on, and tea with milk and one sugar. I'm not amazing with protein / fat / carb balance, it baffles me a bit, so I don't know whether I'm just eating the wrong things, or if I should be tailoring my intake towards the exercise I do? I hear "no carbs" then I hear people saying carbs are good if you're cycling?
Any advice gratefully recieved!
Have you tried using the 'myfitnesspal' app for a starter, to see what your calorie intake is?
Also for me no carb works, BUT I don't completely cut out carbs, I cut out carb heavy foods, (bread, rice, potatoes etc) im still getting 50-60% carbs in my diet a day from veg & I have cereal for breakfast.
Another thing that I've noticed works for me is to have my main larger meal at lunch time and a small meal in an evening.
Also for me no carb works, BUT I don't completely cut out carbs, I cut out carb heavy foods, (bread, rice, potatoes etc) im still getting 50-60% carbs in my diet a day from veg & I have cereal for breakfast.
Another thing that I've noticed works for me is to have my main larger meal at lunch time and a small meal in an evening.
Odie said:
Have you tried using the 'myfitnesspal' app for a starter, to see what your calorie intake is?
Also for me no carb works, BUT I don't completely cut out carbs, I cut out carb heavy foods, (bread, rice, potatoes etc) im still getting 50-60% carbs in my diet a day from veg & I have cereal for breakfast.
Another thing that I've noticed works for me is to have my main larger meal at lunch time and a small meal in an evening.
I used it last time around and still have it, so I'll give it another whirl I guess! I'm the same re meals, my lunchtime meal is usually whatever was for dinner the previous night, I don't each as much in the evening and I prefer a larger lunch.Also for me no carb works, BUT I don't completely cut out carbs, I cut out carb heavy foods, (bread, rice, potatoes etc) im still getting 50-60% carbs in my diet a day from veg & I have cereal for breakfast.
Another thing that I've noticed works for me is to have my main larger meal at lunch time and a small meal in an evening.
D4MJT said:
what's the best way to shed the weight as quickly as I can?
Always concerns me when I hear this. Why do you want to rush it? The highest chance of success is to follow a sensible diet and exercise plan which will lose your weight at circa 2-3lb per week.
If you try and lose 2 stone in a fortnight you'll either fail, put it all back on again or make yourself ill.
D4MJT said:
Currently, my daily intake will be something like this:
Breakfast:
Toasted white muffin with peanut butter / Toasted white muffin bacon sandwich / Jordans berry granola - semi skimmed milk
Lunch:
Grilled Chicken breast, green veg, a poached egg / tandoori spiced chicken fillet in a tortilla wrap / chicken caesar salad
Dinner:
Chicken Curry / Tandoori chicken or pork / chicken/pork stir fry / chilli con carne with brown rice / haddock and poached eggs
Portion size is key here but I would review your breakfast. Toasted white muffin with bacon/peanut butter?? Breakfast:
Toasted white muffin with peanut butter / Toasted white muffin bacon sandwich / Jordans berry granola - semi skimmed milk
Lunch:
Grilled Chicken breast, green veg, a poached egg / tandoori spiced chicken fillet in a tortilla wrap / chicken caesar salad
Dinner:
Chicken Curry / Tandoori chicken or pork / chicken/pork stir fry / chilli con carne with brown rice / haddock and poached eggs
Swap for low fat cereal (not granola, which has loads of sugar) fruit or similar.
D4MJT said:
I hear "no carbs" then I hear people saying carbs are good if you're cycling?
Carbs give you energy, which you'll consume when cycling, or exercising in general. You need some to provide fuel for your activity, but too many isn't good for weight loss.You need to track your carbs versus activity, I would suggest using myfitnesspal or something similar, which will also help with your portion sizes.
Muzzer79 said:
Carbs give you energy, which you'll consume when cycling, or exercising in general. You need some to provide fuel for your activity, but too many isn't good for weight loss.
You need to track your carbs versus activity, I would suggest using myfitnesspal or something similar, which will also help with your portion sizes.
Sorry I should have clarified, when I say quickly, 2 lb a week is my target.You need to track your carbs versus activity, I would suggest using myfitnesspal or something similar, which will also help with your portion sizes.
Ok, so I'll start using myfitnesspal again for a while and try that out for starters.
I posted something similar a few weeks ago and following some advice the weight is really starting to go.
I've lost 12lb in 7 weeks, just under the 2lb a week so I'm happy with that. The main thing I did was start using my fitness pal. If nothing else it makes you much more aware of how many calories you are consuming and what you are consuming. I'm much more aware of how quickly those cals add up to your daily allowance and so make better choices.
If say ditch the white muffin for wholemeal, bacon and peanut butter (organic/crunchy not over processed sugary stuff) are good sources of protein, if you're cycling to work 7+ miles after breakfast then you're probably okay to carry on with this.
Caesar salad dressing can be quite high cal content so look at portion size on that and be aware of cream in your curries.
Other than that give it time, I've found it has taken my body 5-6 weeks to adjust to the new diet and to start seeing mega results but this week I've gone down 2 dress sizes from not seeing much change before.
I've lost 12lb in 7 weeks, just under the 2lb a week so I'm happy with that. The main thing I did was start using my fitness pal. If nothing else it makes you much more aware of how many calories you are consuming and what you are consuming. I'm much more aware of how quickly those cals add up to your daily allowance and so make better choices.
If say ditch the white muffin for wholemeal, bacon and peanut butter (organic/crunchy not over processed sugary stuff) are good sources of protein, if you're cycling to work 7+ miles after breakfast then you're probably okay to carry on with this.
Caesar salad dressing can be quite high cal content so look at portion size on that and be aware of cream in your curries.
Other than that give it time, I've found it has taken my body 5-6 weeks to adjust to the new diet and to start seeing mega results but this week I've gone down 2 dress sizes from not seeing much change before.
Anonamoose said:
I posted something similar a few weeks ago and following some advice the weight is really starting to go.
I've lost 12lb in 7 weeks, just under the 2lb a week so I'm happy with that. The main thing I did was start using my fitness pal. If nothing else it makes you much more aware of how many calories you are consuming and what you are consuming. I'm much more aware of how quickly those cals add up to your daily allowance and so make better choices.
If say ditch the white muffin for wholemeal, bacon and peanut butter (organic/crunchy not over processed sugary stuff) are good sources of protein, if you're cycling to work 7+ miles after breakfast then you're probably okay to carry on with this.
Caesar salad dressing can be quite high cal content so look at portion size on that and be aware of cream in your curries.
Other than that give it time, I've found it has taken my body 5-6 weeks to adjust to the new diet and to start seeing mega results but this week I've gone down 2 dress sizes from not seeing much change before.
Anonamoose, what a quality username I've lost 12lb in 7 weeks, just under the 2lb a week so I'm happy with that. The main thing I did was start using my fitness pal. If nothing else it makes you much more aware of how many calories you are consuming and what you are consuming. I'm much more aware of how quickly those cals add up to your daily allowance and so make better choices.
If say ditch the white muffin for wholemeal, bacon and peanut butter (organic/crunchy not over processed sugary stuff) are good sources of protein, if you're cycling to work 7+ miles after breakfast then you're probably okay to carry on with this.
Caesar salad dressing can be quite high cal content so look at portion size on that and be aware of cream in your curries.
Other than that give it time, I've found it has taken my body 5-6 weeks to adjust to the new diet and to start seeing mega results but this week I've gone down 2 dress sizes from not seeing much change before.
Cool. Well I think the overwhelming advice coming across is start using my fitness pal again! Wholemeal muffins are a good shout. I try to get light Caesar dressing if I can.
Don't cut out anything you enjoy. That GUARANTEES failure in the longer term. Research intermittent fasting and stop eating so many God damn carbs during the day!
Carbs during the day worsen insulin sensitivity, increase cravings, make you lethargic and are generally bad for health and body composition.
Most of your carbs should be enjoyed in the evening (including the odd beer or 3!) and should be commensurate with the day's activity levels. "Under-eating" on some days is a good way of accounting for excesses on other days.
People who insist on 3 square meals per day are generally either overweight or don't really get to enjoy their food that often. Either that or have small appetites which you obviously don't.
Carbs during the day worsen insulin sensitivity, increase cravings, make you lethargic and are generally bad for health and body composition.
Most of your carbs should be enjoyed in the evening (including the odd beer or 3!) and should be commensurate with the day's activity levels. "Under-eating" on some days is a good way of accounting for excesses on other days.
People who insist on 3 square meals per day are generally either overweight or don't really get to enjoy their food that often. Either that or have small appetites which you obviously don't.
HonestIago said:
Carbs during the day worsen insulin sensitivity, increase cravings, make you lethargic and are generally bad for health and body composition.
Or not.IF, no carbs, carb nite, insulin spikes, hormonal responses making you fat, carb cycling etc etc really are a nonsense for the vast majority of people. Not to say they don't happen, just that they don't matter as much as people like to think. Most people doing IF'ing would have the same results eating the same amounts but any time they wanted. (Though I'm sure lots will say they IF and it's the best, until something 'better' comes along in 12 months)
Just another thing to replace a common sense approach to diet and exercise- that is, less calories + healthy calories + more moving. I eat a very carb high diet, with relatively low fat, and I've not died yet.
didelydoo said:
HonestIago said:
Carbs during the day worsen insulin sensitivity, increase cravings, make you lethargic and are generally bad for health and body composition.
Or not.IF, no carbs, carb nite, insulin spikes, hormonal responses making you fat, carb cycling etc etc really are a nonsense for the vast majority of people. Not to say they don't happen, just that they don't matter as much as people like to think. Most people doing IF'ing would have the same results eating the same amounts but any time they wanted. (Though I'm sure lots will say they IF and it's the best, until something 'better' comes along in 12 months)
Just another thing to replace a common sense approach to diet and exercise- that is, less calories + healthy calories + more moving. I eat a very carb high diet, with relatively low fat, and I've not died yet.
The science behind IF is sound, it is not a "fad" as the tone of your post seems to suggest.
D4MJT said:
Anonamoose, what a quality username
Cool. Well I think the overwhelming advice coming across is start using my fitness pal again! Wholemeal muffins are a good shout. I try to get light Caesar dressing if I can.
It certainly wasn't intentional but I'll pretend it was Cool. Well I think the overwhelming advice coming across is start using my fitness pal again! Wholemeal muffins are a good shout. I try to get light Caesar dressing if I can.
The advice about not cutting out everything you like is good. But if you struggle to have something in moderation then probably best to shelve it completely for now. Like beer, if you can't just have a drink or two then don't have any. Once you start seeing results and are more motivated to keep in shape then you'll probably only want it in moderation so as not to ruin your hard work.
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