New Healthy Start
- Thread starter Ashtonian
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Ashtonian
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Also ate a subway salad for dinner and fruit for breakfast so technically my calories are still under 1000 for the day. Probably running now at around 800? Plus micro fish pie for tea so guessing it's 1100 minus 200 for yoga and 400 minimum for workout later.
It's basic energy expenditure, your body has a resting metabolic rate; this is the amount of calories you require just to function properly. Google Benedict Harris calculator and put in your stats this will, there's further multiplication's for activity level. Deduct 500 from this figure and that will be a basic calorie deficit of 3500 calories a week, enough for a steady 1 to 2lb weightloss. Alternatively you could multiply your weight in lbs by 11 and use this figure as your daily calorific needs.
When your weight loss slows down on a low calorie intake, one of two things is happening; 1 your metabolism is slowing down and storing fat for energy or 2 you need to create a bigger energy expenditure (either by lowering cals further or increasing workouts).
Someone mentioned the 5/2 diet, it's probably abouthe right for you, normal eating 5 days and starvation for 2. You'll force the body into using fat for energy on the low cal days and get a small bit of ketosis going. It's a must on these days that you only eat protein to fulfill the calores, fat and cars kept to an absolute minimum. The rest of the week eat a steady to your needs (i.e. using the calculation above)
Ashtonian
Banned on request
I'll try and follow that then mate cheers! I have been trying to go out my way for more protein into my meals and trying to avoid certain stuff as well. Bar the mcflurry today I haven't really had any sugar in take for 2 weeks , mainly just drinking water and green tea in work, I might try the 5/2 thing then as I'm getting used to eating the healtheir meals now.
Ashtonian
Banned on request
Weekday update. Managed to get myself up at 6 and do a yoga session before getting ready for work. Now drinking water and eating fruit in work.
Side note, think my face has had a allergic reaction to the toothpaste i have been using and now look like a leper which is what you want on your first day back......
Side note, think my face has had a allergic reaction to the toothpaste i have been using and now look like a leper which is what you want on your first day back......
ijjysmith
Calm
What toothpaste have you been using?
Ashtonian
Banned on request
arm and hammer whitening one.
Only started using it about a week ago and suddenly this ffs. I brush then shower but i started feeling it after brushing so it must be the toothpaste.
Ashtonian
Banned on request
Daily update.
Mixed day again yesterday. Done the yoga yesterday morning then food wise was 3 fruit, pound bakery ham salad which was mostly lettuce, and i picked at the part food in work, so little bit of rice, 3 little pieces od quiche, little sausage roll and a weird bun thing. no idea what it was. Tea was 2 fish in butter sauce with a little bit of fresh mash and a bag of veg. so healthy again and surely only around 500 calories for the meal?
Didn't do my workout last night as i felt my legs were a little tired. If it was just fatigue then i thought i would give it a night off to recover and carry on tonight. Woke up today and done another yoga workout so the half 6 yoga is 2 days in and going well so far.
Mixed day again yesterday. Done the yoga yesterday morning then food wise was 3 fruit, pound bakery ham salad which was mostly lettuce, and i picked at the part food in work, so little bit of rice, 3 little pieces od quiche, little sausage roll and a weird bun thing. no idea what it was. Tea was 2 fish in butter sauce with a little bit of fresh mash and a bag of veg. so healthy again and surely only around 500 calories for the meal?
Didn't do my workout last night as i felt my legs were a little tired. If it was just fatigue then i thought i would give it a night off to recover and carry on tonight. Woke up today and done another yoga workout so the half 6 yoga is 2 days in and going well so far.
chazzle_dazzle
Player Valuation: £35m
Do you use my fitness pal? they have a scanner so you can scan the food so you know what your having mate. If your guessing at roughly 500 cals, it could be massively more.
coollino
Player Valuation: £80m
You should cut out the processed food, there is more to weight gain/loss than just calories.
http://www.bustle.com/articles/99561-i-cut-out-processed-foods-for-two-weeks-and-heres-what-happened
http://www.huffingtonpost.com/2012/07/09/i-lost-weight-jase-simmons_n_1659628.html
http://www.webmd.com/diet/a-z/eat-clean-diet
Ashtonian
Banned on request
i have started to add things to it yeah, need to update last nights meal. I say 500 because the fish combined was 300 according to the box.
Edit, it was 342 according to that lol
chazzle_dazzle
Player Valuation: £35m
Did you use that macro calculator to see what you need to eat in a day? only because yesterdays food looks really carb, and processed food, heavy.
Ashtonian
Banned on request
I have been slowly doing that yeah. It is a slow process but making more meals from fresh rather than packaged. Every now and again i will just use a jar for curry but certainly making fresher meals until the point where i cook everyhting from scratch. My shopping from 2 weeks ago to now has greatly improved already lol
I will give them a read later mate cheers, happy to educate myself on the subject
Ashtonian
Banned on request
It threw back at me it won't generate anything as i didn't eat enough
only like 400 calories short, 300 if you don;t count the 111 it gave me for the yoga.
I thought yesterday was mainly everything but carbs? Fish, fruit, veg mainly. Salad was bulk of dinner, mash for tea was a small amount, fish protein and fruit is fruit.
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