Message for DonutsNCoffee [pasta beans] [fibre rich foods]
Hi I thought I would start a new post if I had rushed my answer time.
I last cycle to work 7pm
I breakfast at 10 hours (this is approximately 4 hours after I get up) and I have to just admit when I get to have lunch not a lunch break, which is bad I know but there is not anything I can do. I do eat starchy carbohydrates, potatoes and pasta almost every day! As for fiber-rich foods so I eat lots of them, brown bread and pasta, beans, etc. 0.
No, Im not with weights and I am not very enthusiastic about going to a gym, although I do not know why you have proposed as I think that burning calories is resistance training after youve worked out.
I mainly drink water and alcohol at the weekend!
I do not know exactly how much sugar Ive got a sweet tooth so its probably more than it should 0.
Heres a normal day for me:
Wake at 6:30 am cycling to work (takes about 20 minutes). Have breakfast at 10 hours usually cereal with skimmed milk and toast with jam.
Finish work at another time, but every day an average of fifteen, I usually have soup when Im in when Im usually really hungry.
4:30 half hour on the exercise bike or tea at seventeen. This can be pasta with fish sauce, fried potatoes with salad and tuna are. Rice with beef and vegetables or something similar. Then a yogurt and fruit for a snack, I pudding.
Sometimes bedtime, a curly wurly (sorry this is a choclate bar for the little kids say!) Or a packet of slimmers crisp.
I hope this is ok I think you are my savior! Just kidding, you are a dietitian or something?
Thankyou
Reply:Hi again,
Thanks a lot for your post, I have printed off all the advice you have given me and stuck it to me wall!! Hopefully that will do the trick and fingers crossed the weight will start to come off.
Cheers
xx :wave:
Reply:guy,
I see several things you might want to change.
1) Breakfast. It's the most important meal of the day and when you have it matters a great deal. If you're someone who doesn't exercise first thing in the morning, then you should have breakfast as soon as you wake up. Your body has been fasting all night long and your metabolism will be at its highest right when you wake up. For these two reasons, you should not put off breakfast. Your body wants food immediately and if you wait too long, it will think you're having a crisis and slow down your metabolism. However if you're someone who exercises right after waking up, then you just need to make sure to have breakfast 30-60 minutes after you're done exercising. I do morning cardio and that 30-60 minutes is just enough time to get clean, get ready for work, and fix breakfast, so it works out nicely. If you can, continue to cycle to work. In case you ever eat too much for breakfast, the cycling will help burn the excess calories. Plus it keeps the metabolism high.
2. Lunch. Lunch should never be avoided. In fact, people should have a small meal every 3 hours if they want to keep their metabolism high and avoid entering into starvation mode. Since you don't have time, try to find something quick. While I personally avoid protein bars, there are many out there that are meant for people to busy to eat. Just be sure to get one that's high in protein like whey and is low in sugar and fat.
3) Starchy Carbs for Dinner. Avoid starchy carbs for dinner. The metabolism slows down in the evening cause the body knows it's going to sleep soon. This means that there's a greater chance of calories going unused and therefore, an increased chance of gaining fat. I generally keep my dinners simple. A piece of lean protein like chicken or fish and some green vegetables on the side. And then I add spices and a low calorie sauce for flavor. It's quick, it's simple, easy to clean up, and leaves me feeling full.
4) Fiber rich foods. Instead bread and pasta, focus more on green vegetables.
5) Weight lifting. Everyone should be lifting weights regardless of their weight loss goals. It's good for your heart, it helps prevent muscle and bone loss, it tightens and tones your skin, and it boosts your metabolism.
6) Alcohol. Cut back on alcohol if you can. If you need to drink, stick with something like wine. Avoid beer as it's just empty calories.
7) Sugar. Needless to say, sugar should be minimized. I have a sweet tooth also and I know how tough if it is. I treat it as a reward for sticking to my weight loss plan. At least that way, I'm never without sugar for too long and I enjoy it more cause I feel like I've earned it.
Snacking. I know it's hard, but try to avoid snacking before bed. There's very little time left in the day for those calories to be used up. I generally don't eat anything within 3 hours of going to bed.
