getting a tad - podgy :(

Mp4

Mp4

Mp4

Soldato
Joined
21 Apr 2006
Posts
8,460
Location
Eastbourne
Hi all,

Basically im becoming quite podgy! (Getting a belly) As I work in a supermarket!
For work I do a lot of walking and lifting every day (except Sun/Mon)


My routine is quite bad at work!

Average Day


Morning: 630am – Coffee

Morning 9:30am -10:00am – Cereal Bran flakes / water

Afternoon 1:30pm - usually I think I go wrong here, (a selection/ not the same every day) Salad (from salad bar) / Sandwich / Mars milkshake / lucozade / choc muffins / Oreo

After work 4:00pm depending what day it is I never eat anything


Average week

Sunday – Usually eat a meal n snack
Mon- Same as Sunday really
Tuesday – Work / don’t eat anything after 1:30pm (if I am hungry ill snack)
Wed – A meal at 6ish (8 latest)
Thursday - Work / don’t eat anything after 1:30pm (if I am hungry ill snack)
Fri – A meal 6ish (8 latest)
Sat - Work / don’t eat anything after 1:30pm / might go out for a meal or takeaway: o

And I don’t exercise at all! Apart from work!

Can anyone give me advice what I can do without going to the Gym as I can’t afford it!
 
Mp4 said:
Hi all,

Basically im becoming quite podgy! (Getting a belly) As I work in a supermarket!
For work I do a lot of walking and lifting every day (except Sun/Mon)


My routine is quite bad at work!

Average Day


Morning: 630am – Coffee

Morning 9:30am -10:00am – Cereal Bran flakes / water

Afternoon 1:30pm - usually I think I go wrong here, (a selection/ not the same every day) Salad (from salad bar) / Sandwich / Mars milkshake / lucozade / choc muffins / Oreo

After work 4:00pm depending what day it is I never eat anything


Average week

Sunday – Usually eat a meal n snack
Mon- Same as Sunday really
Tuesday – Work / don’t eat anything after 1:30pm (if I am hungry ill snack)
Wed – A meal at 6ish (8 latest)
Thursday - Work / don’t eat anything after 1:30pm (if I am hungry ill snack)
Fri – A meal 6ish (8 latest)
Sat - Work / don’t eat anything after 1:30pm / might go out for a meal or takeaway: o

And I don’t exercise at all! Apart from work!

Can anyone give me advice what I can do without going to the Gym as I can’t afford it!
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Coming from someone who had lost 4 stone in 18 months and kept it off. I would say the word "snack" appears on your post a lot. try not to snack and eat little meals.

I'm sure someone who knows more about nutrition will be here soon to advise. From memory I think free faller and chong warrior are quite knowledgeable
 
eat more consistently across the day
cut out high fat and high sugar foods, change muffins and white breads to brown/wholemeal

go out and walk or jog, or join a sports club
council gyms are cheap
 
Forgot to mention that wholemeal bread etc is so much nicer and fills youu up for so much longer.

I swapped toast for crumpets with A LITTLE butter. That help no end also
 
Make a conscious effort to eat less and exercise more and you will lose weight, it's that simple. The hard part comes in breaking the old habits and sticking with the new eating/exercise routine. Give it 2 or 3 weeks though and it will become much easier to stick to the new habits.
 
wedgie said:
Make a conscious effort to eat less and exercise more and you will lose weight, it's that simple. The hard part comes in breaking the old habits and sticking with the new eating/exercise routine. Give it 2 or 3 weeks though and it will become much easier to stick to the new habits.
Click to expand...

at a quick guess (not enough information to be more specific) he is probably not eating enough, so the body is retaining more of what he does eat to compensate.
 
well im going to print out the runnuing guide on the site and start from there i think , and try and eat more fruit as a snack my diet is very poor , and tbh dont trink 2ltr of water each day either probably (estimate 330ml , same as coak can) worth
 
OspreyO said:
That sounds like a story worth telling?
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In what way ???

For the record , typical diet for me was

Bfast:- sausage & sausage sarnie ( if not thing)

Lunch Big french stick creamed cheese sandwich or pizza and a sandwich

Dinner Curry/full roast dinner or huge bowl of spag bol (least 400g of mince)

Plus chocolate crisps etc
 
Ian, do a days eating diary,where you log everything. Be anal and get the nutritional data from the packets and write it all down.
Lets see what you really eat in a day :]
 
wedgie said:
Make a conscious effort to eat less and exercise more and you will lose weight, it's that simple.
Click to expand...

It's not always quite that simple though. Some people think they're eating a lot but really aren't eating enough. I'm not sure the OP is eating enough to lose weight, strange as that sounds.
 
Morba said:
Ian, do a days eating diary,where you log everything. Be anal and get the nutritional data from the packets and write it all down.
Lets see what you really eat in a day :]
Click to expand...

Which week would you like? I have everything recorded from around November 2006 :)
 
As people have said, swap the white bread etc for more complex carbs, brown rice/pasta/bread, cut out the simple sugars, swap the bad saturated fats in crisps/cakes/muffins for good fats like nuts/avacados/oily fish etc.

Exercise wise, running etc is free and is a good start, consider also local leisure centres, the sports clubs in local schools etc.
 
Morba said:
And yet you still find it hard to lose fat?
Click to expand...

Dont want to derail this thread too much, but since November 2006 ive had a grand total of just 4 months of weight loss. It died last December and nothing ive tried since has got it going again
 
Ian said:
Dont want to derail this thread too much, but since November 2006 ive had a grand total of just 4 months of weight loss. It died last December and nothing ive tried since has got it going again
Click to expand...

So you know the nutrient breakdown of your diet, but no amount of dropping calories or extra exercise is losing anything?
 
My current resting metabolism is 3000 cals. The only "diet" thats worked has been low carb, which i have been doing since late July last year. At the time i was on 2500 and then 2000 and i lost 4 stone. Regardless of how many cals i have (1500,2000,2500,3000,3300,3500) or how much badminton/walking/cycling i do it just refuses to shift.
 
well im a very fussy eater so i would never be able to loose weight by eating health so i know what its like for some people, however since my football injury i can no longer exercise so i have put a little on and am dreading having to take it off again!!! Anyone got any ideas how i could do this if i dont eat that healthily (but i dont snack on crisps or chocolate either!!)
 
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