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justinbowness15
New Member
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Posted: 3 Oct 2007 12:59 pm |
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Ok, im new to the forum and have been reading every day this week!
I am a construction estimator in UK and am rapidly gaining the weight, i am 19 years of age and have been gaining since i left college, im now about 12stone ( sorry usa guys not sure what that is in your system lol) and 5'8 tall. Therefore im getting a bit podgy. Male
The thing is i find it hard to find time to excercise even though i walk my dog in the morning and also try go to the gym in the evening x 3 week, and do mainly weights to be honest.
The trouble is i am sat on my #%@&! all day and only getting up to make 15 tea + coffees a day (no sugar) as i am a diabetic as well! i have to drive to work which is a 2 hour drive! due to rubbish roads in the UK so i leave at 6am everymorning and get home at around 7pm therefore its always dark.
A bit of advice needed on what should i be eating? i eat salad at lunch but with coleslaw and cheese so im cutting that out, i eat wholemeal and brown bread and ieat about 7 pieces of fruit a day, either pears or apples. (no bananas as high sugar)
I need to regulate my blood sugars as they are very bad at the mo (high) i have porridge in the morning with semi skimmed milk and trying to cut down in the evening.
Are there any other Diabetic / Diabetas sufferers on here?
Thanks guys and HEY to everyone!!  
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Nir
Senior Administrator
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Posted: 3 Oct 2007 02:32 pm |
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| Hi. 12 stone is 168 lbs or 76.3 kg. Try to eat around 1750 calories - if you're not familiar with them read the back of packages or use a calorie calculator like the one on this website. If you can, eat little meals more frequently (e.g. 6 small meals - once every 3 hours). As for what you should eat, take a look here.
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justinbowness15
New Member
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Posted: 3 Oct 2007 03:56 pm |
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Thanks Nir thats great,
Also ive been reading many post but what do people take to the office to eat??
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Nir
Senior Administrator
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Posted: 3 Oct 2007 05:10 pm |
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| I'm packing tupperware - about half is cooked vegetables and half is salad (and some peanuts). Every now and again there are threads about mobile snacks I'm sure we've had one not long ago
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justinbowness15
New Member
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Posted: 4 Oct 2007 08:39 am |
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At the moment i am taking a sandwhich box / tupperware full of a mixed salad, mini tomato's , celery, loads of lettice, 1 table spoon of coleslaw, is that ok? its isnt low fat or anything so i guess i sould change that, 1 slice of cheese, cucumber, all mixed up.
at breakfast either porridge or shredded weat x 2
lots of fruit in between manly apples and pears, and dinner varies
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Nir
Senior Administrator
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Posted: 4 Oct 2007 11:10 am |
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| the fruit is great and the box is basically good (personally I'd lose the mayo in the calslaw)
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justinbowness15
New Member
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Posted: 4 Oct 2007 01:07 pm |
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lol, thats why i add the coleslaw to be honest ( to add a bit of extra flavour to the leaves) or if anybody knows of an alternative???, i love making mixes of things,
what else can i add that will be nice with flavour but not calorie overdosage?
I always thought nuts were a no no because they are high in fat however i hear alot of people eating them, which ones can i snack on / add to a salad?
Also i hear of people using beans, which ones are peoples favourites, do you mean the purple ish kidney beans?.
Im going to do a big health shop on satuday so need to make a shopping list, and ill update on what i buy
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Nir
Senior Administrator
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Posted: 4 Oct 2007 02:54 pm |
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If you use mustard you don't use much to get flavour, so that can be calorie-economic.
All nuts and seeds are healthy but you have to carefully watch your portion size. Each peanut is about 4 calories, for example - it quickly adds up.
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justinbowness15
New Member
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Posted: 4 Oct 2007 07:21 pm |
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so that means that a bag of KP peanuts like pubs sell must have like 400 calories in if each one has around 4
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Nir
Senior Administrator
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Posted: 4 Oct 2007 08:48 pm |
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| Another easy-math way: take the number of grams and multiply by 6. So if the packet says 50g then it is about 300 calories. (multiply by 5 for crisps and 7 for pork scratchings, but remember that either of those are less healthy than peanuts)
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justinbowness15
New Member
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Posted: 5 Oct 2007 10:02 am |
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Nir, ive been reading the info you have been giving to people and you seem to realy know your stuff!!!
i have a quick question though, which veggies have the lowest calorie content that i can eat bowls full to fill me up but still be relatively low on calories,
i see that celery, lettuce (salads are very low) but on the veg side, carrots? i read have quite alot of sugar, peas and things, is there a calorie guide on veg anywhere?
thanks pal!
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Nir
Senior Administrator
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Posted: 5 Oct 2007 01:14 pm |
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To see a list
1) go to http://www.thelegacywebsite.com/index_food.html
2) click Vegetables
3) type ... (that's three dots) and click Search to get a list of vegetables.
For salads, don't forget cucmbers and tomatos; 100g of cooked carrots are 24 calories. 100g of garden peas vary (44 calories from a tin, 68 calories frozen).
For cooked veg, go for asparagus, green beans, broccoli, cabbage, cauliflower, fennel, leek, mushrooms, okra, peppers, spinach, beansprouts, brussel sprouts.
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Scribbler
Distinguished Member
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Posted: 5 Oct 2007 02:01 pm |
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Hm, I can't offer any more than what Nir's covered regarding food, but I'll mention that at work I try to spend my breaks walking around -- I'm in data entry, sitting down of course, so it feels good to get moving around.
Also, I know that if I'd just spent two hours behind the wheel, the last place I'd want to go is back behind the wheel. So have you considered working out at home? I have free weights, resistance bands, and a stability ball at home, and mostly excercise with Turbo Jam and Tae Bo. Alternatively, they make all kinds of handy machines to sweat on at home.
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 7 Oct 2007 02:04 pm |
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There are very few vegetables that you should worry about, quantity-wise. Learn which they are and monitor those, but don't sweat the others.
Regarding a packed lunch: I always found that brown rice with beans (as per - in tins from a supermarket, nothing labour-intensive) flavoured with a dab or two of piquant sauce was a satisfying lunch (when I was losing - I still have it sometimes now, as it's so convenient).
If you're doing weights and walking the dog (so long as it's a decent walk) you should be active enough. As another poster suggested, a walk at lunchtime is also good. With the weights, you should add some fat-burning muscle, but not necessarily while you're still trying to lose...
Fruit is great, but tends to be seasonal, even now it's shipped in from all over the world. (I always like fruit when it's warm and sunny, but stick to hot, cooked veggies during the dismal cold part of year).
If you're exercising well, the other side of the equation is calories in. Learning to count calories (after a while you won't need to) is the key to success for many. Especially since, as you lose weight, you need to decrease calorie intake.
Good luck - and commisserations about that awful driving to work. I've left that behind now, and good riddance to it!
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Peter
Founder of this forum
| Joined: | 24 May 2005 |
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| Posts: | 4180 |
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Posted: 7 Oct 2007 07:04 pm |
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Mixing things can be great. For example, if I sit down to my PC with a bowl full of carrot sticks they get old real fast. But if I toss in some sweet raisins, it makes all the difference!
Mayo? It makes foods tollerable! I use a half-calorie version with half the fat. I think tastes the same.
I used to have two frequent lunch meals when I worked that both used mayo:
1. Carrot salad made with shredded carrots, raisins, and just enough mayo so it wasn't dry. I'd make it the night before so the raisins became soft and plump.
2. Tuna salad that I'd make on the spot. A can of white tuna in water, drained, with a teaspoon or relish and just enough mayo so it wasn't dry.
With a glass of cold water and some whole wheat Rye Krisps, and you're set to go!
Peter
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