meats - chicken, fish, lean red (try to avoid it), turkey is awesome
veggies - anything green, try to prep without salt and don't use butter.
as for the 'carb' type foods, avoid white bread, white rice, etc... low-sugar wheat bread, whole grain pastas, brown rice, oatmeal, etc are complex carbohydrates.
to be perfectly honest, you need to find out what you are taking in daily. what do you weigh? a cross-country runner can consume 7,000 calories a day when they are training out the ass. weight + exercise = needed caloric intake.
On days with solid cardio, 2,500-2,800 will do the trick. Any off day needs to be around 2,000. Eat 5-6 times per day, and keep water intake over a gallon, preferably closer to 1.5-2 gal.
Natural sugars aren't all that bad though. It's the fake high fructose corn syrup stuff you need to stay away from. I.E. sodas and anything that's artificially sweetened.
How the HELL do you eat that stuff? I bought some last night and choked down a small bowl but damn it was awful! Kc said I should mix it with peaches but seems like that would cancel out the 'good' part of it. *shudders*
very important to eat something within 1hr of waking up. 1egg slice of whole wheat toast. or I just grab a glucerna because it has the slow digest carbs and about half of the other shakes. skipping breakfast usually forces the body into fat storage mode thus causing the beer belly. (in most cases) i'm trying to break this habit now.
also for lunch i usually grab a healthy choice meal or south beach mostly because of the protein and cheaper than whataburger or mcdonalds for lunch. main thing that helped me lose 25lbs was cutting all sodas including diet. and not eating fast food. I only allow myself once a week if i have stuck to eating good so i dont go on a binge.
also exercise is very important. if you really think about it, it's all common sense.
so can anyone give him (onjacks) and me some good examples cause i need to change my diet, and i dont want to do it wrong i tried looking it up, but all i get are types of diets.. already got the "calorie intake < calories burned" down. just need to know how to control the calorie intake.
lose the word "diet" and make lifestyle changes. you can lose weight on a diet but when you get off the diet the weight will come back. just make changes such as grilled chicken or wrap instead of a big mac, stairs instead of elevator or eat supper earlier (not after 6 or 7pm) . it takes 21days to create a habit so it will get easier. like i used to crave sodas now I cant stand them. just use common sense, people make it seem difficult so you think you have to buy a product from them in order to accomplish something.
lose the word "diet" and make lifestyle changes. you can lose weight on a diet but when you get off the diet the weight will come back. just make changes such as grilled chicken or wrap instead of a big mac, stairs instead of elevator or eat supper earlier (not after 6 or 7pm) . it takes 21days to create a habit so it will get easier. like i used to crave sodas now I cant stand them. just use common sense, people make it seem difficult so you think you have to buy a product from them in order to accomplish something.
There is a lot of good info in here, but IMO, better eating starts with portion control. Trying to change everything at once might not lead to failure, but it'll make succeeding MUCH harder. Manage your portions, meaning, more frequent, but smaller meals, first, and slowly start making more changes as you get comfortable. You didn't get heavy overnight, you're not going to lose it overnight, either.
On days with solid cardio, 2,500-2,800 will do the trick. Any off day needs to be around 2,000. Eat 5-6 times per day, and keep water intake over a gallon, preferably closer to 1.5-2 gal.
Same height but I will never be 155lbs. When i got to 170lbs I thought I was in the best shape I had ever been in. I've weighed 135-155lbs before and there a strong wind would knock me down.
I think one of the biggest things is to eat more often, smaller portions. I've noticed that I eat a heck of a lot less calories if I snack 2-3 times per day. Snacks for me are ONLY fruits and/or veggies. Most of the time I take a banana and apple to work. Yogurt and granola in the morning, fruit around 10, lunch (usually veggies and some chicken), snack around 3, dinner around 7, usually some grapes around 9. You'll notice you eat a lot less at dinner if you follow this.
Recommend you also take measurements, (neck, chest, abdomen, waist, and thighs) at first you may gain muscle and actually gain a few pounds, this will reassure you that you are progressing and not get discouraged.
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