For those of you that read this anyway im just using this forum to save some work. I wrote this at a mates house and have no other way to get it home other than saving it here and opening it up later.
if anyone is interested - I am starting a campaign in England to get free information to everybody on how to get healthy. I believe this should be the governments responsibility but they dont seem to be doing much.
This is just some notes for when I get my webspace.
These tips will help everyone trying to loose weight, from the cutting bodybuilder to the slightly plump teenager, from the “Lady on the large side” to the busy office Dad.
I am a believer in “trial and error”. I believe it is wrong to give people we don’t even know eating plans that they must stick to. If its done for you: you wont understand what it is your doing and why. Learn to eat healthy, and you will not need a program.
1. NO MORE FRYING!
When you fry eggs and meat, your cooking it in fat, and you probably added oil before you started as well. Yes this tastes good but you can reduce the fat content of a bacon sandwich by 50% simply by grilling it. And reduce that by another 50% by removing the fat before you cook it.
Have you ever tried scrambled eggs in the microwave? They go really fluffy and you can add some cheese, and ham to make them even more special. Just add milk and stir every 10-30seconds.
Boiled eggs are the most natural way to eat them. Try boiling some eggs, leave them in the fridge and taking one to work with you as a mid-day snack.
Whites and yolks. Basically the whites have all the goodness and protein but not much flavour, and the yolks have all the flavour, but they also have all the fat and cholesterol. Only eat 1 whole egg per meal and add more whites to bulk up the meal.
2.WHERE TO START
When you overweight and unhealthy it’s hard to know where to start. I’ll tell you.
Attack the problem from two fronts, It’s how we beat the Nazi’s and its how we’ll change our lifestyles.
The better you eat, the better you’ll feel and more motivated to exercise.
Just start gradually with both. If you crash diet, you’ll give up. And if you do too much exercise you’ll ache too much for a week.
Write down all that you eat and all your exercise. Add up weekly totals along with weight and waist size to make sure your improving.
3. Sandwiches
Ask yourself this… “Why do I put butter in my sandwich?” The answer will probably be that it moistens the bread, you like the flavour, etc…
Now ask your self this… “Why do I butter both slices of bread?”
It really is only necessary to butter one slice. There are more and more tasty spreads in the shops, try and go for one made with olive oil as this will contain less saturated fat. You may also like to try having really extra olive oil instead of butter.
Types of bread: Go for wholemeal, granary, seeded loafs etc… they are much more interesting, high in protein and contain carbs which are slower burning.
Bread is very high in carbohydrate. Great if you’re going to the gym but bad if your going to be stuck in an office all day. An easy way to cut down on unwanted carbs is to replace the bread with an alternative. Try a fajita wrap and hot sauce, a bagel or pita bread all of which will be lower in carbs and you’ll have a wider choice of luch options.
4. CARBS IN THE MORNING.
Carbohydrate = Energy.
When energy is not used up with exercise it is stored in your body as fat. Try to keep your carbohydrates to a minimum later on in the day, otherwise you will be going to sleep and not burning off all that energy in your system. We all know that its best to eat 5small meals per day, try and plan your carbohydrate intake throughout the day so you eat a high carb breakfast (toast, cereal) to give you energy for the day. Then a dinner low in carbs, high in protein, vitamins and minerals to help your body heal during the night.
5. SMALL MEALS (you can always go back for more)
As an x-fatty I completely understand how easy it is put too much food on your plate. Living on my own, for dinner I would cook half a 16inch pie and a portion of roast potatoes, which I’d have with thick gravy and a glass of beer, adding up to over 70grams of fat and almost zero vitamins.
These days I do things differently, I buy the same pie but eat 1/5 per meal, I have 1large potato, with the skin on, lightly roasted in olive oil, I make the gravy with beef oxo cubes, not granules. I also have 2-3 vegetables. I still have the beer and this adds up to 20grams of fat, plus I don’t feel horribly bloated afterwards.
You can still eat what you enjoy, just keep the portions small so you don’t get bloated.
6. PHILOSIPHY
Please don’t be one of these people who just wants to look good for this one special event and you have 4weeks to loose 25lbs! This is your body we are talking about! Stop worrying about photographs and other people looking at you and start worrying about how long you are going to live!
Don’t think of it as a diet, think of it as a change in lifestyle. This is something you are going to be doing for the rest of your life, so you can enjoy the rest of your life.
You must eat foods you enjoy, chocolate, ice cream, cheese, pie, beer etc… if you don’t you will give up and go back to your old eating habits. So many “fad” diets tell you to eat a slice of bread of breakfast, nuts for lunch and soup for dinner. Who can survive on that!!! If I tried that diet I would give up before I even left the house in the morning.
Quick tips
• No ready meals - cook your own meals and freeze them. At least you’ll know what’s in them!
• Read packets before you buy. If you don’t understand something ask training.fitness.com , ask the seller of contact the company.
• Keep a diary. Even if you just write your weight everyday, you’ll know how your doing and if your progress is slowing down.
• Fitday.com is an online food diary which helps find nutritional information on most basic foods.
• Create a recipe book or folder. You can write your own, print from the net, cut out of magazines. This way if you can flick through the book to help plan you shopping for the week ahead.
• Personal training – use the money you’ll save on your food bill to have a personal training session. Even if its just the one time, the personal trainer will make sure that you don’t over/under work or hurt yourself.
• Yoga – yoga is a very effective method of exercise. Done properly Yoga will help you gain flexibility, mental stability/awareness, help you breath and control breathing, relieve stress, relieve constipation and much much more.
Thank you for reading this. I hope I have helped in some way. I hate to see companies charging money for information that should be available to every one. If you know someone who doesn’t know “where to start”, please print this off and pass it on to them.
if anyone is interested - I am starting a campaign in England to get free information to everybody on how to get healthy. I believe this should be the governments responsibility but they dont seem to be doing much.
This is just some notes for when I get my webspace.
These tips will help everyone trying to loose weight, from the cutting bodybuilder to the slightly plump teenager, from the “Lady on the large side” to the busy office Dad.
I am a believer in “trial and error”. I believe it is wrong to give people we don’t even know eating plans that they must stick to. If its done for you: you wont understand what it is your doing and why. Learn to eat healthy, and you will not need a program.
1. NO MORE FRYING!
When you fry eggs and meat, your cooking it in fat, and you probably added oil before you started as well. Yes this tastes good but you can reduce the fat content of a bacon sandwich by 50% simply by grilling it. And reduce that by another 50% by removing the fat before you cook it.
Have you ever tried scrambled eggs in the microwave? They go really fluffy and you can add some cheese, and ham to make them even more special. Just add milk and stir every 10-30seconds.
Boiled eggs are the most natural way to eat them. Try boiling some eggs, leave them in the fridge and taking one to work with you as a mid-day snack.
Whites and yolks. Basically the whites have all the goodness and protein but not much flavour, and the yolks have all the flavour, but they also have all the fat and cholesterol. Only eat 1 whole egg per meal and add more whites to bulk up the meal.
2.WHERE TO START
When you overweight and unhealthy it’s hard to know where to start. I’ll tell you.
Attack the problem from two fronts, It’s how we beat the Nazi’s and its how we’ll change our lifestyles.
The better you eat, the better you’ll feel and more motivated to exercise.
Just start gradually with both. If you crash diet, you’ll give up. And if you do too much exercise you’ll ache too much for a week.
Write down all that you eat and all your exercise. Add up weekly totals along with weight and waist size to make sure your improving.
3. Sandwiches
Ask yourself this… “Why do I put butter in my sandwich?” The answer will probably be that it moistens the bread, you like the flavour, etc…
Now ask your self this… “Why do I butter both slices of bread?”
It really is only necessary to butter one slice. There are more and more tasty spreads in the shops, try and go for one made with olive oil as this will contain less saturated fat. You may also like to try having really extra olive oil instead of butter.
Types of bread: Go for wholemeal, granary, seeded loafs etc… they are much more interesting, high in protein and contain carbs which are slower burning.
Bread is very high in carbohydrate. Great if you’re going to the gym but bad if your going to be stuck in an office all day. An easy way to cut down on unwanted carbs is to replace the bread with an alternative. Try a fajita wrap and hot sauce, a bagel or pita bread all of which will be lower in carbs and you’ll have a wider choice of luch options.
4. CARBS IN THE MORNING.
Carbohydrate = Energy.
When energy is not used up with exercise it is stored in your body as fat. Try to keep your carbohydrates to a minimum later on in the day, otherwise you will be going to sleep and not burning off all that energy in your system. We all know that its best to eat 5small meals per day, try and plan your carbohydrate intake throughout the day so you eat a high carb breakfast (toast, cereal) to give you energy for the day. Then a dinner low in carbs, high in protein, vitamins and minerals to help your body heal during the night.
5. SMALL MEALS (you can always go back for more)
As an x-fatty I completely understand how easy it is put too much food on your plate. Living on my own, for dinner I would cook half a 16inch pie and a portion of roast potatoes, which I’d have with thick gravy and a glass of beer, adding up to over 70grams of fat and almost zero vitamins.
These days I do things differently, I buy the same pie but eat 1/5 per meal, I have 1large potato, with the skin on, lightly roasted in olive oil, I make the gravy with beef oxo cubes, not granules. I also have 2-3 vegetables. I still have the beer and this adds up to 20grams of fat, plus I don’t feel horribly bloated afterwards.
You can still eat what you enjoy, just keep the portions small so you don’t get bloated.
6. PHILOSIPHY
Please don’t be one of these people who just wants to look good for this one special event and you have 4weeks to loose 25lbs! This is your body we are talking about! Stop worrying about photographs and other people looking at you and start worrying about how long you are going to live!
Don’t think of it as a diet, think of it as a change in lifestyle. This is something you are going to be doing for the rest of your life, so you can enjoy the rest of your life.
You must eat foods you enjoy, chocolate, ice cream, cheese, pie, beer etc… if you don’t you will give up and go back to your old eating habits. So many “fad” diets tell you to eat a slice of bread of breakfast, nuts for lunch and soup for dinner. Who can survive on that!!! If I tried that diet I would give up before I even left the house in the morning.
Quick tips
• No ready meals - cook your own meals and freeze them. At least you’ll know what’s in them!
• Read packets before you buy. If you don’t understand something ask training.fitness.com , ask the seller of contact the company.
• Keep a diary. Even if you just write your weight everyday, you’ll know how your doing and if your progress is slowing down.
• Fitday.com is an online food diary which helps find nutritional information on most basic foods.
• Create a recipe book or folder. You can write your own, print from the net, cut out of magazines. This way if you can flick through the book to help plan you shopping for the week ahead.
• Personal training – use the money you’ll save on your food bill to have a personal training session. Even if its just the one time, the personal trainer will make sure that you don’t over/under work or hurt yourself.
• Yoga – yoga is a very effective method of exercise. Done properly Yoga will help you gain flexibility, mental stability/awareness, help you breath and control breathing, relieve stress, relieve constipation and much much more.
Thank you for reading this. I hope I have helped in some way. I hate to see companies charging money for information that should be available to every one. If you know someone who doesn’t know “where to start”, please print this off and pass it on to them.