How can I improve?

M

Mr.K

New member
hello everyone ,
This is my first post and I am happy to have joined this forum !

Ok so I have been on a diet + exercise since 20/7.
I started as 114.6 KG
At 27/7 (a week later I weighed) and I have lost some weight I became 111.1KG
I have been doing strength training 5-6 times a week with the rest of the days being rest. I also do some aerobic activity in the gym which is about 15mins/day before starting strength training.and also walk around 2km/day.

I am 180CM tall
I also measured my body fat percentage using one of those machines at the mall and it came up 29.4%
Now a little info about my diet:
I drink about 3cups of milk a day
2fried eggs (and a spoonful of oil to cook them)
250grams of chicken,seasoned and grilled in the oven with 3-4teaspoons of olive oil.

Am I going in the right direction? Is there something I could do better to increase my weight loss?
 
Fruits and vegetables. You need the phytochemicals and fibre.
 
Thank you for the advice, I am going to make sure to include a salad and one or two apples per day :)
 
That's not enough. Too many people think a lettuce salad satisfies our body's needs for vegetables. How much do you know about phytochemicals? Here are a few good links on the subject:
Links removed
 
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It says links removed,but again thanks, I will google to find more about photochemicals.

Do you have a good suggestion about how much fruits and vegetables I should eat per day?
 
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Hi, Mr K & welcome to the forum. There are many good places to give you an idea of a healthy diet. We need a good range of vegetables- think of getting all of the colours- green, orange, red etc.
Some useful sites are-
https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
https://www.choosemyplate.gov/
https://www.nutrition.org.uk/healthyliving/healthydiet/eatwell.html
Are you able to see a nutritionist? It does sound like you have a reasonable body fat % & probably improving your diet & introducing healthy fats such as nuts & avocado, olive oil etc & a healthy range of vegetables would have you at a healthy weight in no time.
 
Thank you for the help cate.
Unfortunately I am not able to see a nutritionist at the moment but I will check the link you sent to improve my diet!

Ps.do you know how I can edit the title??
 
You're welcome. Do you mean the title of this thread? What would you like it to be?
 
Yes the title of this thread
I would like it to be “how can I improve”
Seems more appropriate :))
 
I think you are doing well. Wanting to be as healthy as you can is half the battle. What you eat is more important than anything & learning about good, sound nutrition will only be good for you. Exercise is good as well, especially strength training. Muscle boosts your metabolism & also makes you feel good about yourself. You'll be ok. Determination & persistence & a thirst for improving your health? You've got this :)
 
Well I really don’t know northern_dreamer

But they were removed as soon as they were put because I was online the moment u posted.
Weird...
 
It might seem weird but isn't really. A moderator was online at the time too. New members are not permitted to post links until it is established that they are not spammers. It's a safeguard. The moderators would have to check every single link posted & go over it to make sure there were no sales pitches/spam & that would be very time-consuming. There is a lot of spam that doesn't see the light as it is.
The rules can be found here- https://weight-loss.fitness.com/threads/welcome-to-wlf-rules-and-info-thread.37248/
It's a friendly & supportive forum, but unfortunately needs rules to try to keep it that way.
Mr K- the diary section of the forum is a friendly & supportive place if you want to start one of your own or just visit. You'll find it at https://weight-loss.fitness.com/forums/weight-loss-diary.9/
Cheers, Cate.
 
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