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OverweightCyclist
New Member
| Joined: | 16 Sep 2011 |
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| Posts: | 20 |
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Posted: 16 Sep 2011 09:12 pm |
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Hi my name is craig, I need help with weight loss but i dont have much spare funds to purchase chickens and branded low fat products. I am around 22-23 stone in weight and i am 6 ft 1. I want a diet that will help me shed weight (as quick as possible) I have put on about 4-5 stone since i quit smoking just over a year ago...I love to cycle and usually do around about 25 per day 4 days a week. Please help me!!! My current goal is to get below 20 stone then set myself another target once i get to it. I have always been overweight and know im never going to be an adonis but just to be comfortable walking around my house without a t-shirt on would mean the world to me. ANY HELP WOULD BE GREATLY APPRECIATED.
P,S i wont go to a gym incase i get made fun of . thanks
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Nir
Senior Administrator
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Posted: 17 Sep 2011 04:29 am |
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Here's some stuff to begin with
Weight loss can be inexpensive. I am an extreme case but I manage all my food on ?é?ú1 a day  . Think about it: to maintain your BMI at 41-42 you've been bombarding your body with extra calories. You now need less food.
How much less? Your fastest results will come if you eat about 1900 calories per day, but even if you eat a little bit more you will still see some result.
The biggest favour you can do for yourself is to learn about the calories in the foods you regularly eat. Find out what your problem foods are.
Fried foods?
pastries?
cheese?
rice or pasta or pizza or potatos?
confectionery?
restaurants or take-aways?
large quantities or long meals or mindless snacking in front of TV/computer?
Your best friends are vegetables, beans and fruit (when not fried or served with oils or fatty dressings), aim to have them cover at least half of your plate and fill up on them. If they are not familiar to you, it will be odd at first but this is the key to long-term success, gradually learn to love them. There are tricks - you can learn to cook them into healthy soups/casseroles/chilli/currys.
Regarding your comment about smoking: so are you eating because you are hungry or because you are bored or maybe to satisfy a 'cross-addiction' (perhaps to sweet things)?
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OverweightCyclist
New Member
| Joined: | 16 Sep 2011 |
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| Posts: | 20 |
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Posted: 17 Sep 2011 05:29 am |
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| Hi Nir, thanks for responding. I shall take a look at that sounds good to me. And about the smoking thing, I think i do it out of boredom and am using food as a substitute to smoking. What if i filled my plate with frozen mixed vegetables that had been boiled, is that ok? I fing them quite dry though that is the problem. Could i use waterey gravy? if so what brand?
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Nir
Senior Administrator
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Posted: 17 Sep 2011 09:49 am |
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| I'm sure any supermarket gravy is fine - just go by the calories. Equally, go through the sauces-in-jars section of the supermarket - any sauce or relish that is 50 calories per 100g or less is an acceptable condiment.
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OverweightCyclist
New Member
| Joined: | 16 Sep 2011 |
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| Posts: | 20 |
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Posted: 17 Sep 2011 10:52 am |
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| i really appreciate your help Nir, thank you so much. I appreciate it greatly.
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cportwine
Distinguished Member
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Posted: 19 Sep 2011 07:56 pm |
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You can try out some spices to... You can get them cheap and they help with the flavor of some foods that are bland or boring.
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OverweightCyclist
New Member
| Joined: | 16 Sep 2011 |
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| Posts: | 20 |
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Posted: 19 Sep 2011 09:02 pm |
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| Good shout, thanks i will deffo try that. your help is appreciated thank you
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cportwine
Distinguished Member
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Posted: 21 Sep 2011 08:02 pm |
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Hey, I just found some fat free gravy at the store today. It was low in calories and would be good on veggies or you could find some low calorie or fat free cream soups to put on dry stuff. There is that spray butter also that's ok at times. I get sick of it after a while. I also use light butter, things like that to make stuff taste better.
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marlon987
New Member
| Joined: | 21 Sep 2011 |
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| Posts: | 1 |
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Posted: 22 Sep 2011 03:17 am |
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Here I listed some low fat food- Lettuce
- Carrots
- Tomatoes
- Strawberries
- Spinach
- Egg whites
- Baked potatoes
- Grapes
- Angel food cake*
- Oatmeal cookies*
- Breakfast cereals (most brands)
- Watermelon
- Air-popped popcorn (without added butter)*
- Light tuna fish (canned in water)
- Grean peas
- Wheat bread
- Pancakes
- Beans
- Rice
- Pretzels*
- Vegetable soup
- Chicken soup with rice
- Milk - 1% reduced fat and skim milk
or just try these low fat meals- Fillet mignon
Steaks are no doubt delicious and having a fillet mignon can be a sumptuous low fat meal. Just fry the beef tenderloin and add mushroom sauce with some green beans on the sides, it will make up a sumptuous dinner.
- Stir fried beef and vegetables
Nothing beats eating veggies while on a diet. But sometimes, it can be boring so why not add some round steak and cut it into thin strips? Mix with some hoisin sauce for flavor and add mushrooms for more texture.
 Last edited on 22 Sep 2011 03:59 am by
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OverweightCyclist
New Member
| Joined: | 16 Sep 2011 |
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| Posts: | 20 |
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Posted: 22 Sep 2011 07:46 am |
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| Thats sounds great i never thought of soups, i shall deffo be trying that out thanks for your help :)
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OverweightCyclist
New Member
| Joined: | 16 Sep 2011 |
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| Posts: | 20 |
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Posted: 22 Sep 2011 07:47 am |
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| H i Marlon thanks mate thats a great help, hopefully i will be able to understand enough soon so i can set the date i start the diet...
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Nir
Senior Administrator
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Posted: 22 Sep 2011 08:23 am |
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| if you haven't 'started the diet', what are you eating?
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OverweightCyclist
New Member
| Joined: | 16 Sep 2011 |
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| Posts: | 20 |
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Posted: 22 Sep 2011 08:47 am |
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| convenience food at the moment, whether it fried or put in a halogen oven, crisps is a downfall of mine, and i travel all over the country so its easier to graba sandwich in the shops rather than make my own, but all that gonna change...Very rarely i eat breakfast, which i should dinner varies from day to day. BUt my new routine is going to be bran flakes with milk (measured) followed by chicken cooked in a halogen oven frozen mixed veg and gravy and a tin of canned fruit for supper! all measured and calorie counted, thats gonna be accompanied by snacking on fresh fruit (if needed), and cycling 20-25 miles a day, plus a 30 minute session in the house on the exercise bike..hopefully that will help me achieve my goals
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grangers710
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| Joined: | 22 Dec 2010 |
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Posted: 22 Sep 2011 11:13 am |
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if you travel, there are all sorts of "better" options at any fast food place you might go, or even convenience store food. Simply don't eat the breading in the wrapped up sandwich you can get on the go and you'll cut out a good amount of calories from the bread and the massive amounts of mayo they generally put on those things. Subway has so many low cal options is unbelievable. If I didn't have little ones to cook for, I could easily survive off that place alone. Even Mcdonalds, wendys, etc have options that are satisfying, taste good, and won't kill your daily calorie bank.
As for all the cardio you're doing, if you're trying to lose weight, massive amounts of cardio will definitely burn some extra calories, but it can also lead to an increase in hunger, so you might burn X calories from all the intense cardio, but if that leads to you eating X+Y in calories cause you feel so hungry, then you're just negating all that work. If you can eat under your BMR AND do all that cardio, then that's great. I know for me personally, it didn't work when I was trying to find the easiest way to lose weight. I would work my butt off in the gym for hours but would just come home and feel starved and eat so many more calories then I just burned.
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OverweightCyclist
New Member
| Joined: | 16 Sep 2011 |
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| Posts: | 20 |
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Posted: 22 Sep 2011 11:59 am |
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| Thats what im worried about, I cycle not to lose weight but because i love it ( Its the reason i quit smoking) the issue with eating on the road is that in a gang of 9 people the places we work may not be close enough to a subway or other low calorie eateries which means that the guys i work with want the closest take away places they can find
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grangers710
New Member
| Joined: | 22 Dec 2010 |
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| Posts: | 288 |
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Posted: 22 Sep 2011 12:06 pm |
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The thing is, you need to set a goal and stick to it. Is you goal to cycle or is your goal to lose weight? No reason you can't cycle WHILE losing weight, but you dont want the two to fight against each other. If they are, then you might need to focus on 1 and not the other until you get to your weight loss goal. Its highly possible you'll be able to cycle daily or whatnot, but just maybe don't do EXTENSIVE cycling to the point of needing to eat and eat and eat to just make up for it.
Thing is, you won't know until you try. Focus on the calories and your calorie goal. If you can cycle intense AND eat in a deficit, great, if not, you have a tough choice to make.
As for eating out, it is very difficult often as you might get something you think is calorically light, but then you go home and look online and see it was a 1500 calorie salad! What type of food selections do you normally have at these places?
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OverweightCyclist
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Posted: 22 Sep 2011 02:41 pm |
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| Hi Grangers, i usually just have whatever is easiest, i always grab a sandwich various fillings and a packet of crisps maybe a chocolate bar or i could have a sausage roll or a cake.its varies to what they sell.. But i am going to eat healthily and count calories,, But i do have 1 question, you say extensive cycling will maybe make me eat more which is true what if when that happens i eat fresh fruit rather than a sandwich or a packet of crisps? would that be ok? would it be better if i included it in my daily calorie intake? thanks
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grangers710
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| Joined: | 22 Dec 2010 |
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| Posts: | 288 |
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Posted: 22 Sep 2011 02:55 pm |
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| Here's the thing, don't factor exercise into your deficit. If you want to eat 1500 cals for the day, eat 1500 cals for the day. Don't say that you burned 500 cals from your biking so you can eat 2000 cals. What's the point of doing that? why not eat 10000 calories and bike 100 miles a day. Use it as a cushion, but not a plan if that makes sense. If you have a day where you went a few hundred calories over your goal, well you know you biked X miles this week so you didn't totally screw the week up. But don't PLAN on it. Also, if it does make you hungrier, that's not a big deal as long as you can control it and don't have a massive binge (which I tend to do) after extensive cardio. Maybe eat veggies or something that is light calories but hard to eat a ton of. I buy a bag of baby carrots and try to eat the whole bag and I want to puke, but its only like 140 calories for the entire bag! Or eat 2 apples for 200 calories instead of a sandwich and chips and a soda and some snack or whatever. I think you got a decent plan, try it and see what happens.
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OverweightCyclist
New Member
| Joined: | 16 Sep 2011 |
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| Posts: | 20 |
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Posted: 22 Sep 2011 04:30 pm |
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| I was meaning that if i was having 1400 calories a day what if out of that 1400 i kept say 100 back so that i could snack when i return from cycling...Now you say you think i have a good plan i feel more confident about succeeding..19st 13lbs here i come lol. Not gonna put a time limit on when i reach my goal as i understand its gonna be a long haul and i dont want to make myself feel bad if i dont do it. But thats my main goal at the moment to get below 20 stone. the next goal after that will be decided by you gus and your advice
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grangers710
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| Joined: | 22 Dec 2010 |
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| Posts: | 288 |
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Posted: 22 Sep 2011 04:36 pm |
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| ah, I misunderstood you. No worries. There's nothing wrong with using some of your calorie bank for a specific purpose. I do this daily. I take a 260 calorie protein shake daily after I lift and I factor that into my goal so I know that I only have 1500-260 to eat in normal food. No worries and good luck. Feel free to PM me if you have any other questions and I'll gladly assist.
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JSABD
Distinguished Member
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Posted: 24 Sep 2011 03:30 pm |
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| A calorie burned is a calorie burned and a calorie ingested is a calorie ingested.
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