New Healthy Start

[nsno-chris]

Don't under eat if your trying to shift the blub, eating 600 call a day will do more harm than good, I diet at 2500-3000 cals and steady drop the weight.

You're probably gassy because of the crap your eating, instant mash?? Why not a couple of boiled potatoes

 

[chazzle_dazzle]

Don't under eat if your trying to shift the blub, eating 600 call a day will do more harm than good, I diet at 2500-3000 cals and steady drop the weight.

You're probably gassy because of the crap your eating, instant mash?? Why not a couple of boiled potatoes

Thats a big thing - loads of people talk about metabolic shock when sustaining dieting at cals which are far below what they should be, bioscience or not, when you see people who regularly eat about 1200cals a day up their intake to about 2000, even 1700, weight melts off them.

 

[nsno-chris]

Thats a big thing - loads of people talk about metabolic shock when sustaining dieting at cals which are far below what they should be, bioscience or not, when you see people who regularly eat about 1200cals a day up their intake to about 2000, even 1700, weight melts off them.

Easily sustain a 1200cal diet as long as you had quite a high muscle mass and the 1200cals came from protein with a reefed to repair glycogen; this would be PSMF for short term goals. But for the average Joe, the body will just naturally slow down and you need to keep creating the deficit though more exercise, eventually starting to burn muscle affecting your metabolic rate more

 

[CahillsCornerFlag]

I started running again on August 11 last year (I log all my times) after a 25 year absence.

My first run was 1.8m. After the first 100 yards, all of which was downhill, I was doubled up in pain, seriously out of breath and coughing my guts up.

I'm now running a minimum of 10k everyday - set a new sub 55minute PB last week. On Thursday, I ran 20 miles for the second time in three months.

I also packed in drinking at home, 90% of having fast food and eating late in the evening, generally.

I've lost four stone, gone from 38" waist trousers being tight on me to 32" being almost loose and my shirt size going from 18.5 inch to 16 inch. I'm looking to lose about another stone and a half to be my ideal weight.

My health has improved dramatically over the past twelve months and I feel so much better and have so much more energy than I did when I was a fat bloater.

Impressive stuff mate good work. How have your legs not exploded from doing at least 10k every day though? I got shin splints very quickly, from doing too much too soon and that was nowhere near 10k every day!

 

[Troubador]

Impressive stuff mate good work. How have your legs not exploded from doing at least 10k every day though? I got shin splints very quickly, from doing too much too soon and that was nowhere near 10k every day!

I used to suffer with terrible pins & needles and shin splints in the first six months. Just used to rest for 2-3 days whenever I got shin splints and carried on building up my stamina and fitness whenever I could. Been fine now for a good few months.

However, the one thing i've started suffering with the last couple of weeks is jogger's nipple - which is just irritating (on every level) rather than preventative. I'm going to get a base vest for under my running top. Tried tape and plasters, but they just keep peeling off once the sweat starts flowing.

Just got back from a 5k run which was hard going - not least because I've been away since Friday and spent three days on the lash and just ate all manner of crap. Going for any length of run today was the last thing I wanted to do but I forced myself out and just dawdled my way round, rather than worry out about PBs. It was hard going but I'm glad i've done it. Easing my way back into things was the way to go, I think.

 

[CahillsCornerFlag]

I used to suffer with terrible pins & needles and shin splints in the first six months. Just used to rest for 2-3 days whenever I got shin splints and carried on building up my stamina and fitness whenever I could. Been fine now for a good few months.

However, the one thing i've started suffering with the last couple of weeks is jogger's nipple - which is just irritating (on every level) rather than preventative. I'm going to get a base vest for under my running top. Tried tape and plasters, but they just keep peeling off once the sweat starts flowing.

Just got back from a 5k run which was hard going - not least because I've been away since Friday and spent three days on the lash and just ate all manner of crap. Going for any length of run today was the last thing I wanted to do but I forced myself out and just dawdled my way round, rather than worry out about PBs. It was hard going but I'm glad i've done it. Easing my way back into things was the way to go, I think.

Find mine used to kick in (pre injury which has prevented me running for 5 weeks now anyway) after about 1km, which forced me to reduce to a walk, but would flare up again afterwards. Hoping the enforced break has cured my shin splints as an odd sort of positive side effect.

 

[Naisy'sCharitableLeanings]

My thinking is actually a little simpler. Just go the fruit and veg stall in work and spend a few quid buying veg, lettuce and the like for the week and then just adding something to it. So bit of fish, bit of chicken etc just something to liven it up and as others have mentioned add stuff like protien and that to the diet.

Might get a bit boring after a while but initially it would be cheaper than subway salads at least and avoids bread and pasta as well.

Sainsburys do salad pots - good sized portions, a good choice and only a couple of quid. Most days, I get one those, some shredded ham hock and an apple. Comes in around £3.50 - filling and nutritious by my reckoning.

 

[Ashtonian]

Don't under eat if your trying to shift the blub, eating 600 call a day will do more harm than good, I diet at 2500-3000 cals and steady drop the weight.

You're probably gassy because of the crap your eating, instant mash?? Why not a couple of boiled potatoes

Generally I have been swapping food out for veg . Tonight I had tinned chicken curry and micro rice, but not the full bag, 2 thirds. Threw some jalapeño into the curry as well. Looking at the calories in the tin and rice I'd say the meal rounded out about 300 or so. Add my butty for my dinner and bit of natural yoghurt with blueberries my calories haven't been too big today either.

Thats a big thing - loads of people talk about metabolic shock when sustaining dieting at cals which are far below what they should be, bioscience or not, when you see people who regularly eat about 1200cals a day up their intake to about 2000, even 1700, weight melts off them.

I have found going out my way to eat healthy that my calorie intake has dropped a fair bit. When I'm eating healthy or little for dinner, fruit and veg and smaller meals my calories must be round out a day about 800 or so right now. Certainly a big drop as I was eating bigger amounts, snacking on things like crisps or chocolate (or both) during the day? Drinking coffee more, unhealthily meals etc

Am I really doing so bad by dropping my intake so much? I'm not purposely counting them and just trying to eat better but right now I am certainly getting much less, with more good stuff in there and exercising . So burning anything from 100 to 500 a day from workouts. The tae bo alone is 56 minutes long so serious workout.

 

[ijjysmith]

Generally I have been swapping food out for veg . Tonight I had tinned chicken curry and micro rice, but not the full bag, 2 thirds. Threw some jalapeño into the curry as well. Looking at the calories in the tin and rice I'd say the meal rounded out about 300 or so. Add my butty for my dinner and bit of natural yoghurt with blueberries my calories haven't been too big today either.



I have found going out my way to eat healthy that my calorie intake has dropped a fair bit. When I'm eating healthy or little for dinner, fruit and veg and smaller meals my calories must be round out a day about 800 or so right now. Certainly a big drop as I was eating bigger amounts, snacking on things like crisps or chocolate (or both) during the day? Drinking coffee more, unhealthily meals etc

Am I really doing so bad by dropping my intake so much? I'm not purposely counting them and just trying to eat better but right now I am certainly getting much less, with more good stuff in there and exercising . So burning anything from 100 to 500 a day from workouts. The tae bo alone is 56 minutes long so serious workout.

Mate, stop eating things like curry from a tin. It will more than likely be full of crap. Even if it says it's a 'healthy option'.

It's so easy to make something like a curry using fresh ingredients I think you'd notice a difference sooner.

 

[Ashtonian]

Mate, stop eating things like curry from a tin. It will more than likely be full of crap. Even if it says it's a 'healthy option'.

It's so easy to make something like a curry using fresh ingredients I think you'd notice a difference sooner.

Just trying to eat smaller right now. That alone is a shock to the system as it doesn't fill me up as much. But as a rule I have been trying to make meals we used to make healthier. Like spaghetti bol, used less mince than I used to and threw a whole broccoli in there as well with less pasta. That's what I'm trying to do right now, make it a normal thing rather than still feeling like I'm going out my way. Last week or so I've had only 2 meals that came out a tin, before that probably never so will look to not do it in future, just been easy for a small quick meal at dinner.

Side note bought a set of scales today as suggested. I know my weight now , so I'm going to keep an official record on a weekly basis of what I am. Sadly I am either more than I was or less than I thought but least I know how far along I am and can see the difference as each week progresses

 

[nsno-chris]

Generally I have been swapping food out for veg . Tonight I had tinned chicken curry and micro rice, but not the full bag, 2 thirds. Threw some jalapeño into the curry as well. Looking at the calories in the tin and rice I'd say the meal rounded out about 300 or so. Add my butty for my dinner and bit of natural yoghurt with blueberries my calories haven't been too big today either.



I have found going out my way to eat healthy that my calorie intake has dropped a fair bit. When I'm eating healthy or little for dinner, fruit and veg and smaller meals my calories must be round out a day about 800 or so right now. Certainly a big drop as I was eating bigger amounts, snacking on things like crisps or chocolate (or both) during the day? Drinking coffee more, unhealthily meals etc

Am I really doing so bad by dropping my intake so much? I'm not purposely counting them and just trying to eat better but right now I am certainly getting much less, with more good stuff in there and exercising . So burning anything from 100 to 500 a day from workouts. The tae bo alone is 56 minutes long so serious workout.

Mate any meat product in a tin has so much preservatives and salt in its unreal, there's nothing healthy about. If your struggling for time then bulk make things like bolognese, stews, curry's, portion them out and bang in some good carbs like brown rice, sweet potato and veg and bang them in the freezer.

And yes you can do your metabolism some damage in the long run; think about it, your body as a resting metabolic rate (literally how many calories you need to maintain daily activities) you're slashing this plus adding in exercise, the body is shocked and needs to find energy reserves to keep it ticking over. The body will always save fat, so it turns to muscle to provide the energy and will break this down. You're trying to survive off around 300 calories a day, it'll cause you more damage in the long run

You need to increase your calories, I guarantee you'll still shift the weight, plus when the weightloss slows down you have the ability to chip away at deducting more calories from your diet.

To do this I'd add a bit more good source of protein and healthy fats, don't be scared of them they will bulk up the cal count easily (unsalted almonds, walnuts, olive oil, oily fish). Carbs and protein have 4 cals per gram, fats have 9 cal's per gram.

Good and correct nutrition is 80% of the battle, exercise is just giving you the extra boost. Never be discouraged, you'll feel the benefits

 

[Ashtonian]

Mate any meat product in a tin has so much preservatives and salt in its unreal, there's nothing healthy about. If your struggling for time then bulk make things like bolognese, stews, curry's, portion them out and bang in some good carbs like brown rice, sweet potato and veg and bang them in the freezer.

And yes you can do your metabolism some damage in the long run; think about it, your body as a resting metabolic rate (literally how many calories you need to maintain daily activities) you're slashing this plus adding in exercise, the body is shocked and needs to find energy reserves to keep it ticking over. The body will always save fat, so it turns to muscle to provide the energy and will break this down. You're trying to survive off around 300 calories a day, it'll cause you more damage in the long run

You need to increase your calories, I guarantee you'll still shift the weight, plus when the weightloss slows down you have the ability to chip away at deducting more calories from your diet.

To do this I'd add a bit more good source of protein and healthy fats, don't be scared of them they will bulk up the cal count easily (unsalted almonds, walnuts, olive oil, oily fish). Carbs and protein have 4 cals per gram, fats have 9 cal's per gram.

Good and correct nutrition is 80% of the battle, exercise is just giving you the extra boost. Never be discouraged, you'll feel the benefits

I am trying to eat more protein, picked up fish for a tea and purposely have been avoiding bread when I can and potato and pasta where I can. I think the hardest thing I am finding is exactly thst, calories. I go out my way to cut all these carbs and sugar and whatnot out my diet that I am finding that what it has been leaving me with is probably less than I should be eating. Got porridge pits here for breakfast but they are full of sugar so only ate one so far. Literally haven't touched chocolate or hardly anything sweet and eating salads more and swapping stuff for veg , and smaller meals. So in terms of my diet I am eating better but calories wise yeah, I'm probably under 1000 a day now unintentionally. I just don't know how to up them without overeating in that regard. I don't want to eat bigger meals now or anything unhealthy if I can help it , but then I can't eat more fruit either without it having a negative effect. Don't eat after tea , drink water now rather than juice or pop and yeah, I am finding it hard to eat healthy and not drop my calories too low.

I post in this thread for exactly these reasons. I don't have a clue and any advice or whatever I take on board as try to implement. I bought scales today simply because it was suggested. So yeah, as hard as I am trying to shock my body into a new way of doing things, all the help I can get is very much appreciated!

 

[chazzle_dazzle]

Generally I have been swapping food out for veg . Tonight I had tinned chicken curry and micro rice, but not the full bag, 2 thirds. Threw some jalapeño into the curry as well. Looking at the calories in the tin and rice I'd say the meal rounded out about 300 or so. Add my butty for my dinner and bit of natural yoghurt with blueberries my calories haven't been too big today either.



I have found going out my way to eat healthy that my calorie intake has dropped a fair bit. When I'm eating healthy or little for dinner, fruit and veg and smaller meals my calories must be round out a day about 800 or so right now. Certainly a big drop as I was eating bigger amounts, snacking on things like crisps or chocolate (or both) during the day? Drinking coffee more, unhealthily meals etc

Am I really doing so bad by dropping my intake so much? I'm not purposely counting them and just trying to eat better but right now I am certainly getting much less, with more good stuff in there and exercising . So burning anything from 100 to 500 a day from workouts. The tae bo alone is 56 minutes long so serious workout.

@nsno-chris has already answered this mate, but I would look to find out exactly what calories you should be having as a starting point and then break them down into protein carbs and fats. FATS is one of the things people drop out their diet first and foremost, however they do this without realising the benefits of healthy fats and how they help your diet, and potentially help you lose weight.

Nuts, seeds, and vegetable oils like canola or olive oil are the healthiest kinds. Fatty fish are a great source of heart- and brain-healthy omega-3 fatty acids. Do you take fish oil or Omega 3 supplements? i would!! Also EGGS!!! eat lots of them, not just the white make sure you get the Yolk involved for some fatty goodness.

I find it absolutely scary your only eating about 800 cals a day, judging from what your eating, your health kick won't be healthy at all you'll probably be doing more damage then good to be honest mate.

I would reassess your diet and intake massively, I lose weight at around 2700 cals a day, i think i would die eating 800 cals.

 

[chazzle_dazzle]

I am trying to eat more protein, picked up fish for a tea and purposely have been avoiding bread when I can and potato and pasta where I can. I think the hardest thing I am finding is exactly thst, calories. I go out my way to cut all these carbs and sugar and whatnot out my diet that I am finding that what it has been leaving me with is probably less than I should be eating. Got porridge pits here for breakfast but they are full of sugar so only ate one so far. Literally haven't touched chocolate or hardly anything sweet and eating salads more and swapping stuff for veg , and smaller meals. So in terms of my diet I am eating better but calories wise yeah, I'm probably under 1000 a day now unintentionally. I just don't know how to up them without overeating in that regard. I don't want to eat bigger meals now or anything unhealthy if I can help it , but then I can't eat more fruit either without it having a negative effect. Don't eat after tea , drink water now rather than juice or pop and yeah, I am finding it hard to eat healthy and not drop my calories too low.

I post in this thread for exactly these reasons. I don't have a clue and any advice or whatever I take on board as try to implement. I bought scales today simply because it was suggested. So yeah, as hard as I am trying to shock my body into a new way of doing things, all the help I can get is very much appreciated!

Dont cut carbs!! with working out you'll need them for energy, just need to make sure you are having the right amount.

Ash, do this link and post what your cals per day should be http://www.iifym.com/iifym-calculator/ you can then devise a proper diet from it. Right now, i would say you are probably going to do yourself more harm then good.

 

[Sorrowful Soul]

Gluttony leads to the third circle of hell

Best of luck

**fades out**