weight loss prepping

[voldoverse]

Well. feeling miffed after stepping on the scale and realizing i hit 133kg when i thought i was still 125kg.

i want to do something. i feel ugly. always scared the SO will look for attraction elsewhere because who on gods green earth would want to lay hands on this.. but i digress.

i dont know a lot about my body. dont know my allergys. i dont even know my blood group. so im thinking so many things work differently for so many people that im afraid ill put in maximum effort to things that my body doesnt agree with and then ill become discouraged so i want to be as prepped as possible.

what do you guys suggest i do to follow the right path?

i was thinking

-some sort of all in one blood test to determine whats going on in my system

-dietician to tell me what i can and must eat and maybe tell me why i get intense hunger pains to the point that im on my knees causing me to eat more often and not helping me eat less and smaller portions

-biokineticist to tell me what parts of my pained body is busted so that i can determine if there is any form of exersize left for me that wont leave me injured and limp like when i jog and my knee starts acting up again

-join gym and pay personal trainer a butt load of money to keep me in line and guide me properly.

any veterans of weight loss able to "weigh" in here please?

kind regards.

 

[saor]

What does your average day look like, food-wise?

-biokineticist to tell me what parts of my pained body is busted so that i can determine if there is any form of exersize left for me that wont leave me injured and limp like when i jog and my knee starts acting up again

Something I wish I'd done sooner. It's important to have someone analyze your movement & posture to ensure you're not going through life with bad habits. They'll take your injuries into consideration and develop an exercise program specifically to help your injuries and improve your movement / posture.

 

[HavocXphere]

Eat less. Eat better.

 

[CorrieDeBeer]

A few things that I found helped me a lot with my weight loss.

1. Go cold turkey on the sugar.
Cut the sugar in the coffee and the pop just completely out of your diet. You can decrease a significant amount of you calorie in take by just doing this one thing.

2. Start walking.
Walking and swimming are basically the best types of exercise. Walking to the shops a few times a week will do you wonders.

3. Do your own gardening.
Cutting grass is an excellent way to burn some fat.

4. Do your own cooking.
You will eat less and the quality of food you make yourself will be better.

5. Less carbs, more Protein

 

[voldoverse]

What does your average day look like, food-wise?

Something I wish I'd done sooner. It's important to have someone analyze your movement & posture to ensure you're not going through life with bad habits. They'll take your injuries into consideration and develop an exercise program specifically to help your injuries and improve your movement / posture.

im not gonna lie. the food situation is poor. im always on the road so that makes things even more difficult. there are usually 2 scenarios.

A. get made a sandwich with peanut butter or syrup or maybe salami or ham. had a few pieces of bacon or had weet bix for bfast. get intense hunger pains by 10 to the point that i feel dizzy so i eat the sandwiches. enter 2pm i feel like dying again i drive around in crappy areas (fordsburg,selby,mayfair,langlaagte,pta west) all i see is mcds and kfc so i dive in and buy something and chips. get home around 5 feel like dying. eat chips or basically anything i can get my hands on. dinner at 6:30 to 7. wife prepares nice home cooked meal

B. got no lunch. got no breakfast. go for spur unreal bfast with chicken liver top up. only feels hungry at 12 to 1 ish. get take away. feel like dying at 5 again

so i think its safe to say my eating habits suck.

im opening an office and getting a driver so im getting off the roads. i feel like this will also give me a fighting chance to have more control over what i eat as i can bring food and put it in the fridge to keep it fresh until i eat it. being in my office will just generally give me more control over my day in short

the other problem also ofcourse is when i was on the roads. the heat ruins my sarmies.

as for the biokineticist.. i have a friend that always says the exact same thing as you so i decided to take to heart what he said

 

[JJCT]

The difference between A and B is that in B you had a good source of protein with the livers. Can't stress this enough protein protein protein!!! Protein fills you up for longer, have a good source of protein as early as possible. I down a protein shake within 15 minutes of waking up since I don't really "eat" breakfast. Then I just have a small amount of fruit or cereal a little later.

Stay away from bread especially white bread. If you have to, go for brown or rye. And you can do the same for sugar and pasta, change to brown and whole wheat.

Not sure of your situation but you also have to take control of your eating, it's a very important step. Either you have something made for you or you buy something. Get in the kitchen bro you may even like it. If you need some tips, YouTube is great. Search for "meal prep" which will also give you some good meal ideas that you can prepare once a week for the week.

Get a lunch box or something and pop it in a small cooler bag with one of those freezer bricks.

 

[Thor]

Calories in Calories out.

Eat clean and move around.

 

[JJCT]

Also drink plenty of water. USN have these handy 2.2 lt bottles which is your daily requirement. It's easier to monitor your intake because it's just one bottle. A handy tip if you are traveling around with it is to fill it half way freeze it then fill it up in the morning then you will have nice cold water for the day.

 

[Thor]

Or you can buy a 4 litre jug at pick n pay for 50 bucks

 

[IguBu]

As a start you are doing the right thing by recognizing change is needed!

Don't over think it, I would not as a start waste time on Gym - your weight is 99% what you eat.

There are so much information out there - a good place to start is reading a recommended book.

One that I found very good was "The Harcombe Diet" - ignore the Diet part in the title - she is very well known, has been a guest speaker at Tim Noakes events and really makes sense.

You can search around for her book" The Harcombe Diet" - dont worry about the recipe book - the initial one has recipes in as well, just read through the first part to understand better. If you have some sort of tablet you can also buy the kindle version.

A link to local: http://www.takealot.com/the-harcombe-diet/PLID34833840.

There are very good information on the internet explaining why cravings exist etc, but honestly don't over think this at the start.

Read the book - change your eating habits and what you eat to get the cravings under control and let the results motivate you. It is a long road from where you are - 12 months at least but you can do it!

 

[JJCT]

Or you can buy a 4 litre jug at pick n pay for 50 bucks

Or that

 

[bigboy529]

First thing which you can start doing right away before reading anything or seeing any dietician is cut out sugar as much as possible. Start with your coffee and drinks. It can be very difficult to suddenly cut, so if you are not up for that then at least start reducing. If you did 3 sugars in your coffee start doing only 1, if you had 2l coke per day now start doing only 1l and coke light.
If you think you don't drink a lot of sugar with your coffee and coldrink every day, do a little experiment. Take a empty bowl or cup one morning, now for every spoon of sugar you put in your coffee during the day, also put a spoon of sugar in the bowl, same with coke, for every glass or tin of coke, put 7 spoons of sugar in your bowl. By the end of your day, take your sugar bowl and weigh it, if you are not shocked enough already take a spoon and try eat all that sugar.

Secondly start drinking water at least 2l per day, coffee and colddrink doesn't count as water, you must actually drink water even if you also drink 10 cups of coffee per day.

Because of being on the road a lot, you'll have to start planning your meals. Once you know what eating plan you want to follow then plan your meals, shop for that meals, prep your lunch for the following day the evening before etc. It will be easier if you get the wife on board to help you with this, it's always easier if there's someone with you on the road to healthy eating. Once you have your eating plan, you can then rid the house of all foods evil, if it's not there, then you can't eat it.

Exercise is the next thing, a lot of us these days sit behind a computer 10 hours per day, we only get up to go take a leak or go make coffee, when we get home we are too tired to do much else.

In most cases bread is evil, especially if you eat bread every day. In most cases not eating a decent breakfast is very unhealthy, unless you are on a very specific LCHF plan. Try taking snacks with you on the road, biltong, nuts etc, as said eat the protein, dump the carbs.

 

[^^vampire^^]

5:2 works well. Remember that it's a lifestyle change not a diet you need - which is where everyone goes wrong.

 

[Venomous]

5:2 works well. Remember that it's a lifestyle change not a diet you need - which is where everyone goes wrong.

Yes!!!

What you put in is what you get out.
Live life by eating right. You will be surprised at the weightloss.

Cereals. Special K, all bran etc....
You might as well eat a slab of chocolate for breakfast. Actually, the chocolate will probably be better than that cereal.

Oats, and high protien foods like egg...

 

[^^vampire^^]

Yes!!!

What you put in is what you get out.
Live life by eating right. You will be surprised at the weightloss.

Cereals. Special K, all bran etc....
You might as well eat a slab of chocolate for breakfast. Actually, the chocolate will probably be better than that cereal.

Oats, and high protien foods like egg...

Just to expand a little further for what I've done lately. I moved to a meal replacement diet a few months ago, did it for 1.5 months and lost about 8-9kg. This is great if you have the willpower as you feel hungry all the time but is not sustainable, just like every other diet.

From there I've moved to the 5:2 "diet". I put that in inverted commas as it is more of a lifestyle choice. You essentially eat what you want (within reason, not chocs and sweets all day - 1800 calories a day for men) for 5 days and you fast for 2 days (max of 600 calories a day for men - I usually just have a dinner on these days). Fast days should not be back to back so that your body can recover between fasts. Research shows that this method improves overall health and wellness as well as promotes gradual weight loss (+- 500g a week) consistently. This also simulates the way our body has been built to work since day 1. The fast days can take some getting used to. I've found the easiest way to cope through them is only eating dinner as having something small for breakfast/lunch triggers your metabolism and then you are excessively hungry all day long. There's plenty of info available on the net about the 5:2 and the best thing about it is you don't spend every day starving yourself.

Ultimately weight loss is very simple. Take less calories in than what you burn. Most people don't realise the calorie content of each food item and hence they may think they are having a healthy salad, yet if you look at the amount of calories in a single chicken breast you will be amazed.