| Healthy eating… on 02:47 - Jun 26 with 1947 views | ArnoldMoorhen |
| Healthy eating… on 21:42 - Jun 25 by SitfcB |
To lose weight initially, plenty of it to lose.
But would like to be and feel fitter as well. |
I am not a qualified fitness instructor or nutritionist, and this isn't professional advice, but I am a 50 something man who has successfully shifted weight at times, and I have read a lot of books on the subject.
The two goals of losing a lot of weight and feeling fitter aren't necessarily easy to achieve at the same time. For example, a running programme like Couchto5K is great for cardiovascular fitness, but running promotes stress hormones which make it hard for the body to burn fat.
I would suggest that you start with a moderate reduction in calories to 1,600 a day, accompanied by ensuring you walk 10,000 steps every f***ing day without fail. That exercise will give you a moderate improvement in fitness and will contribute to weight loss.
The easiest way to stick to the calorie count is to not drink calories. That is to drop drinks with sugar or fats in. So no soft drinks, alcohol, or milky or sugared tea or coffee. And to drink water instead.
You are likely to see weight loss in the first week or two.
And regarding your "diet" and how you will make choices over food, it would be helpful to know which kinds of food you love and which flavours do it for you. So:
If you had to choose from this list some foods to save and some which you aren't allowed to eat for a year, which five would you keep and which five would be banned? (and say why) :
Chicken Tikka Masala Rice and Naan Bread
Spaghetti Bolognese with cheesey Garlic Bread
Chicken Peri Peri with your choice of Nando's sauce and Fries
Big Mac Meal
Roast Beef, Yorkshire Puddings, Potatoes, Carrots, Peas and Gravy
Gammon, Egg and Chips
Sweet and Sour Pork and Egg Fried Rice
Fish and Chips
Chicken Kiev, Mashed Potato, Fried Mushrooms and Sweetcorn
Chicken Tortilla Wraps with Cheese, Guacamole and Tomato Salsa
Final tip for now:
If you choose to go down the calorie control route, then, bearing in mind it seems that flavour is very important to you, I would strongly recommend any of the Hairy Dieter Books. They can be picked up in Charity Shops. I would also recommend any of the following series of books:
Tom Kerridge's diet books
Pinch of Nom
Slimming Foodie
Two Chubby Cubs
If you go into three charity shops, I would be very surprised if there isn't at least one of those between them.
To get you started the BBC website has a lot of the Hairy Dieters recipes with calorie counts. You can also search for things like "Fakeaways" or "Low Calorie Chicken Curry". |  | |  |
| Healthy eating… on 07:24 - Jun 26 with 1875 views | Cotty |
Don’t eat too much, and mostly vegetables. You’re welcome. |  | | |
| Healthy eating… on 07:25 - Jun 26 with 1880 views | Buhrer |
Stop eating meat. Don't drink alcohol. Don't eat processed foods. Intermittently fast eating between 12-8pm. Stay active daily. As a treat, dried fruit (cranberries!) and nuts/seeds with honey.
The weight fell off rapidly and I'm actually what i was weighing 20 years ago. It's that simple. [Post edited 26 Jun 2024 7:27]
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| Healthy eating… on 07:32 - Jun 26 with 1845 views | BanksterDebtSlave |
| Healthy eating… on 07:25 - Jun 26 by Buhrer |
Stop eating meat. Don't drink alcohol. Don't eat processed foods. Intermittently fast eating between 12-8pm. Stay active daily. As a treat, dried fruit (cranberries!) and nuts/seeds with honey.
The weight fell off rapidly and I'm actually what i was weighing 20 years ago. It's that simple. [Post edited 26 Jun 2024 7:27]
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This is definitely it but also definitely not what he wants to hear. Especially the exercise bit! |  |
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| Healthy eating… on 07:45 - Jun 26 with 1838 views | Bogblue |
| Healthy eating… on 07:25 - Jun 26 by Buhrer |
Stop eating meat. Don't drink alcohol. Don't eat processed foods. Intermittently fast eating between 12-8pm. Stay active daily. As a treat, dried fruit (cranberries!) and nuts/seeds with honey.
The weight fell off rapidly and I'm actually what i was weighing 20 years ago. It's that simple. [Post edited 26 Jun 2024 7:27]
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You forgot ‘stop doing anything that’s fun’ | | | |
| Healthy eating… on 08:18 - Jun 26 with 1808 views | DJR |
| Healthy eating… on 21:16 - Jun 25 by TractorWood |
Energy and concentration. You could go like 16-18 hours without eating if you skip it. This means you appetite and metabolism can't stay regulated. This can lead to overeating later in the day, that affects sleep.
Most studies suggest those who regularly eat breakfast are of lower weight than those who skip it. |
Interestingly, I went for many years not eating breakfast but decided about 15 years ago to have breakfast.
It made no difference to my weight, but I am someone fairly disciplined and don't eat snacks between meals. |  | | |
| Healthy eating… on 08:19 - Jun 26 with 1803 views | PrideOfTheEast |
Walk more, intermittent fasting if you can do it and generally just don’t eat more than say 1750 calories. You’ll see a massive difference quickly. | | | |
| Healthy eating… on 08:20 - Jun 26 with 1797 views | BlueBoots |
| Healthy eating… on 07:32 - Jun 26 by BanksterDebtSlave |
This is definitely it but also definitely not what he wants to hear. Especially the exercise bit! |
Unfortunately the exercise bit goes hand in hand with the healthy(er) eating - if you're trying to lose weight it'll accelerate it, if you're trying to keep it off once you've done that, it'll make it easier.
I went up to 84kg about 12 years ago - down to 64kg now. Driving factor - bought myself a bike. I don't eat particularly healthily (Fry-Up for dinner last night!), but I can afford to now as I'll do about 20 miles every day on the bike. That's just going from A to B for my daily work routine, so doesn't even feel like exercise anymore (saves me a fortune in travel costs too)
Bikes aren't for everyone, so the important thing about exercise is to find something you enjoy and can fit around your lifestyle, otherwise it's doomed from the start; I think a lot of gyms would go out of business if it wasn't for the number of unused memberships they have on their books 
As we're obviously a footie forum, heads up to these guys for anyone who has put on a significant amount of weight (BMI of 27.50 or over) and wants to get back into playing:
https://manvfatfootball.org/
Have a couple of friends around the country who joined their local groups; worked for them, and got them back playing in local 5-a-side (once their weight dropped below 27.50 BMI)
Returning to the topic, as well as healthy eating - healthy drinking is important too (probably something else that's not popular!)
Can of Coke = 7 teaspoons of sugar
3 Pints of Beer = 666 calories (easy number to remember)
Fizzy drinks are empty calories that can be easily replaced; alcohol can be more difficult, particularly around the social aspect, but there are obvious long term benefits to controlling alcohol intake, not just for weight loss but other health factors. |  |
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| Healthy eating… on 08:20 - Jun 26 with 1767 views | ElephantintheRoom |
Drink a bottle of wine a day and stay away from sweaty, germ-infested gyms | |
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| Healthy eating… on 08:28 - Jun 26 with 1784 views | Buhrer |
| Healthy eating… on 07:45 - Jun 26 by Bogblue |
You forgot ‘stop doing anything that’s fun’ |
When you lose three stone, you gain an inch at the nob.
Now that's more fun than sobbing into some maltesars. | | | |
| Healthy eating… on 08:36 - Jun 26 with 1767 views | tractorboy1978 |
| Healthy eating… on 08:18 - Jun 26 by DJR |
Interestingly, I went for many years not eating breakfast but decided about 15 years ago to have breakfast.
It made no difference to my weight, but I am someone fairly disciplined and don't eat snacks between meals. |
I'm the same. I rarely used to eat breakfast then made the decision to make sure I had '3 square meals a day' and have to say it made a difference. Have no desire to snack mid morning now, have more energy and certainly feel like my metabolism has improved - appreciate there are conflicting feelings about whether that is the case.
Just cutting out the treats we all know aren't great for us will make a difference - biscuits, cakes, crisps, takeaways, fizzy drinks, cutting down booze. The latter one is the hardest for me but usually find outside of the football season this is far easier! [Post edited 26 Jun 2024 8:37]
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| Healthy eating… on 12:01 - Jun 26 with 1707 views | Dubai_Blue |
Wine is better than ale
Vodka is better than wine
Whiskey is best |  | | |
| Healthy eating… on 12:05 - Jun 26 with 1700 views | BloomBlue |
| Healthy eating… on 23:19 - Jun 25 by mutters |
I asked ChatGPT and this was the response:
Avocado and Jerusalem Artichoke Salad with Nut Topping
Ingredients:
1 ripe avocado
1 small red onion or 1/2 a medium onion
2-3 Jerusalem artichokes
1/4 cup walnuts
1/4 cup pistachio nuts
1 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste
Optional: Fresh herbs (such as parsley or cilantro) for garnish
Instructions:
Prepare the Jerusalem Artichokes:
Wash and scrub the Jerusalem artichokes well. You can peel them if you prefer, but the skin is edible and nutritious.
Thinly slice the Jerusalem artichokes using a mandoline or a sharp knife. If they are particularly large, you can cut them into smaller bite-sized pieces.
Prepare the Onion:
Thinly slice the red onion. If using a regular onion, slice it as thinly as possible.
Prepare the Avocado:
Cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
Cut the avocado into bite-sized pieces.
Prepare the Nuts:
Roughly chop the walnuts and pistachio nuts. You can toast them lightly in a dry pan over medium heat for a few minutes to enhance their flavor, but this step is optional.
Make the Dressing:
In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper to taste.
Assemble the Salad:
In a large mixing bowl, combine the sliced Jerusalem artichokes, red onion, and avocado.
Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are well coated.
Add the Nuts:
Sprinkle the chopped walnuts and pistachio nuts over the salad.
Garnish and Serve:
If using fresh herbs, chop them finely and sprinkle over the top of the salad.
Serve immediately and enjoy!
This salad is fresh, crunchy, and packed with nutrients, making it a great option for a light meal or a side dish. The combination of creamy avocado, crunchy nuts, and the unique flavor of Jerusalem artichokes creates a delightful and satisfying dish. |
That actually sounds tasty. Although having it for every meal could become boring |  | | |
| Healthy eating… on 12:08 - Jun 26 with 1695 views | BloomBlue |
| Healthy eating… on 23:32 - Jun 25 by J2BLUE |
Who says that? |
The nutritionist Mrs Bloom's GP sent her to. | | | |
| Healthy eating… on 12:10 - Jun 26 with 1696 views | _clive_baker_ |
The biggest advice is probably that there's too much advice.
Instinctively we know what's good for us and what isn't, its not rocket science. The way I see it is you can get yourself in a right tiz trying to over analyse it all but it needs to be a lifestyle change especially as you get older.
I wouldn't worry about not having a drop of milk in my coffee or not using a splash of oil in my cooking, I'm not a body builder and that's very minimal gains. Ultimately its about cutting out cheap calories and crap food. Swap the meal deals, Mccoys and fridge raiders on an idle Tuesday lunchtime for a homemade sandwich with wholemeal bread, fruit and a low fat yogurt and straight off the bat you're probably 500 calories and a few £ per day better off. Batch cook proper meals for dinner, get your 10k steps in every day and the weight will head in the right direction, you'll have more energy and better concentration levels. It's as simple as that, but it need not be viewed as a diet but as sustainable lifestyle choices. |  | | |
| Healthy eating… on 12:31 - Jun 26 with 1670 views | bluestandard |
| Healthy eating… on 20:23 - Jun 25 by J2BLUE |
Ignore them.
There is nothing wrong with wholemeal bread.
Pretty much every argument against bread has been debunked.
Wholemeal bread provides vitamins, minerals, fibre and other good things. Low carbers/paleo diet people have a lot to answer for. |
With respect, this reply is totally misleading. So to break it down:-
If the question is 'is bread bad for you'? the answer is 'it depends'. To say that every argument against bread in ALL circumstances has been 'debunked' is irresponsible.
For those with good metabolic health, they could probably afford to consume more bread (although I would posit that the reason why their metabolic health is good in the first place is because they don't consume much bread or refined carbs). If you have bad metabolic health and in particular are insulin resistant, then yes absolutely bread consumption should be avoided or minimised as far as possible. Bread gets broken down very quickly into glucose, which in turn spikes insulin levels, which leads to excess fat storage. | | | |
| Healthy eating… on 12:31 - Jun 26 with 1674 views | Steve_M |
Well, this at least has been another decent thread.
My perception is that you spend most of your working day on the road and then eat round that, anyone who follows you on Twitter probably thinks the same.
To add to the list, as top tips:
- Smaller portions, fewer snacks
- Eat fruit and veg, when WFH a lot then a tub of grapes in the fridge is a far better option than crisps or biscuits
- Cook healthy stuff, takes a bit of effort to get a few basic ingredients in but being able to do something nice in 30 minutes makes it easier than sticking crap in the oven
- Up the exercise. 2.5 miles in a day isn't loads as a one-off, every day it's reasonable though |  |
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| Healthy eating… on 12:37 - Jun 26 with 1664 views | TractorFactor |
Have you had a look at Huel? https://huel.com/
I lead a busy life and was snacking/grabbing food on the go too often. A back up of Huel to cover Breakfast/lunch when strapped for time has done me no harm at all. |  | | |
| Healthy eating… on 12:46 - Jun 26 with 1657 views | itfcjoe |
Breakfast - Greek yoghurt, some seeds (flax, chia and pumpkin) with strawberries and raspberries
Fills you up for the morning and is tasty.
I need to sort my lunches out though |  |
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| Healthy eating… on 13:36 - Jun 26 with 1614 views | Meadowlark |
| Healthy eating… on 20:23 - Jun 25 by J2BLUE |
Ignore them.
There is nothing wrong with wholemeal bread.
Pretty much every argument against bread has been debunked.
Wholemeal bread provides vitamins, minerals, fibre and other good things. Low carbers/paleo diet people have a lot to answer for. |
And beer is basically bread...... |  | | |
| Healthy eating… on 13:41 - Jun 26 with 1606 views | textbackup |
Massive fruit/veg smoothies are the way to go.
So much goodness, and doesn’t feel like hard work.
Daily I have one made up of spinach, carrot, apple, strawberry, blueberry, banana… bit of Greek yogurt, then water, or milk.
Fill ya right up.
For dinners, chicken and salad wraps.
Protein bars.
Make some overnight oats too.
Just takes a bit of planning, that’s the only hard bit
Drinks wise - water, and more water. I couldn’t tell you the last can of coke or something I had. (And beer of course comes into it too, if you’re looking at weight loss as opposed to just eating healthy) [Post edited 26 Jun 2024 14:31]
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| Healthy eating… on 13:56 - Jun 26 with 1583 views | J2BLUE |
| Healthy eating… on 12:31 - Jun 26 by bluestandard |
With respect, this reply is totally misleading. So to break it down:-
If the question is 'is bread bad for you'? the answer is 'it depends'. To say that every argument against bread in ALL circumstances has been 'debunked' is irresponsible.
For those with good metabolic health, they could probably afford to consume more bread (although I would posit that the reason why their metabolic health is good in the first place is because they don't consume much bread or refined carbs). If you have bad metabolic health and in particular are insulin resistant, then yes absolutely bread consumption should be avoided or minimised as far as possible. Bread gets broken down very quickly into glucose, which in turn spikes insulin levels, which leads to excess fat storage. |
Not going to waste much time answering the same tired disproven low carb nonsense but virtually every argument against good quality wholemeal bread's nutritional value has been debunked.
No one thinks refined carbs are a health food. Wholemeal bread eating as part of a meal with other ingredients will be digested slowly. If he has a source of protein and a little fat it will slow digestion combined with the fibre. Obviously bread is a poor nutritional food if you're using white bread and filling it with crisps.
'If you have bad metabolic health and in particular are insulin resistant, then yes absolutely bread consumption should be avoided or minimised as far as possible. Bread gets broken down very quickly into glucose, which in turn spikes insulin levels, which leads to excess fat storage.'
Nonsense. People have lost massive amounts of weight on diets like the starch solution. I lost 3 stone before Christmas eating a high starch diet. Insulin is misunderstood because it does store fat but that doesn't mean you avoid carbs. If you take in less calories than you consume then the composition of your diet doesn't matter. This has been shown repeatedly.
The low carb lot love demonising all carbs. Imagine if you applied the same logic the other way around and compared the omega oils in fish and the monounsaturated fats in olives and avocados to trans fats.
Read the OP again. He wants more healthier changes. Low carb dogma isn't the answer. I take it you have seen most of the blue zone areas have high carb diets?
Have a look at this on insulin: https://weightology.net/insulin-an-undeserved-bad-reputation/ |  |
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| Healthy eating… on 15:19 - Jun 26 with 1535 views | Meadowlark |
| Healthy eating… on 13:56 - Jun 26 by J2BLUE |
Not going to waste much time answering the same tired disproven low carb nonsense but virtually every argument against good quality wholemeal bread's nutritional value has been debunked.
No one thinks refined carbs are a health food. Wholemeal bread eating as part of a meal with other ingredients will be digested slowly. If he has a source of protein and a little fat it will slow digestion combined with the fibre. Obviously bread is a poor nutritional food if you're using white bread and filling it with crisps.
'If you have bad metabolic health and in particular are insulin resistant, then yes absolutely bread consumption should be avoided or minimised as far as possible. Bread gets broken down very quickly into glucose, which in turn spikes insulin levels, which leads to excess fat storage.'
Nonsense. People have lost massive amounts of weight on diets like the starch solution. I lost 3 stone before Christmas eating a high starch diet. Insulin is misunderstood because it does store fat but that doesn't mean you avoid carbs. If you take in less calories than you consume then the composition of your diet doesn't matter. This has been shown repeatedly.
The low carb lot love demonising all carbs. Imagine if you applied the same logic the other way around and compared the omega oils in fish and the monounsaturated fats in olives and avocados to trans fats.
Read the OP again. He wants more healthier changes. Low carb dogma isn't the answer. I take it you have seen most of the blue zone areas have high carb diets?
Have a look at this on insulin: https://weightology.net/insulin-an-undeserved-bad-reputation/ |
As self appointed style police, " more healthier" is frowned upon. Try "more healthy" or just "healthier." [Post edited 26 Jun 2024 15:33]
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| Healthy eating… on 15:24 - Jun 26 with 1520 views | mutters |
| Healthy eating… on 13:56 - Jun 26 by J2BLUE |
Not going to waste much time answering the same tired disproven low carb nonsense but virtually every argument against good quality wholemeal bread's nutritional value has been debunked.
No one thinks refined carbs are a health food. Wholemeal bread eating as part of a meal with other ingredients will be digested slowly. If he has a source of protein and a little fat it will slow digestion combined with the fibre. Obviously bread is a poor nutritional food if you're using white bread and filling it with crisps.
'If you have bad metabolic health and in particular are insulin resistant, then yes absolutely bread consumption should be avoided or minimised as far as possible. Bread gets broken down very quickly into glucose, which in turn spikes insulin levels, which leads to excess fat storage.'
Nonsense. People have lost massive amounts of weight on diets like the starch solution. I lost 3 stone before Christmas eating a high starch diet. Insulin is misunderstood because it does store fat but that doesn't mean you avoid carbs. If you take in less calories than you consume then the composition of your diet doesn't matter. This has been shown repeatedly.
The low carb lot love demonising all carbs. Imagine if you applied the same logic the other way around and compared the omega oils in fish and the monounsaturated fats in olives and avocados to trans fats.
Read the OP again. He wants more healthier changes. Low carb dogma isn't the answer. I take it you have seen most of the blue zone areas have high carb diets?
Have a look at this on insulin: https://weightology.net/insulin-an-undeserved-bad-reputation/ |
I sense you're a carb fan. 😂
It's not about demonizing carbs, it's about the correct diet for you. Low carb diets have been proven to be very effective in both weight loss and also managing blood glucose.
I am going to go with Michael Mosley on this one. |  |
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| Healthy eating… on 15:33 - Jun 26 with 1483 views | SitfcB |
| Healthy eating… on 12:31 - Jun 26 by Steve_M |
Well, this at least has been another decent thread.
My perception is that you spend most of your working day on the road and then eat round that, anyone who follows you on Twitter probably thinks the same.
To add to the list, as top tips:
- Smaller portions, fewer snacks
- Eat fruit and veg, when WFH a lot then a tub of grapes in the fridge is a far better option than crisps or biscuits
- Cook healthy stuff, takes a bit of effort to get a few basic ingredients in but being able to do something nice in 30 minutes makes it easier than sticking crap in the oven
- Up the exercise. 2.5 miles in a day isn't loads as a one-off, every day it's reasonable though |
On the road every day but a lot of the time is idle time, which is where I can get a walk in, no walking on days like this week though, far to hot and uncomfortable and sometimes in remote locations, did have a nice walk through a couple of fields the other week mind.
Typically have breakfast before or when we get to site, anytime between 7/8 and then lunch is usually eaten on average between 12/1 and dinner when I get home on average between 17:30/18:30 but can vary depending the type of job/where we are so have no set finish time, what I’ve been doing is having lunch and then a couple of hours later on the way home having a cold pasty or something on top of the bread/crisps I had for lunch! |  |
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