Advice - Meal plans etc

[jameshanks50]

Good evening everyone,

I'm back, for try number 2. I lasted a week last time. Not again.

Really want to get FULLY prepared before I get started. Looking for some advice on a few things;

- Meal plans > Apart from loosing weight, I'd like to gain some muscle too. Any specifics?

- Workouts > Would generally have 2 hours a day free to exercise. Coming back to gaining the muscle, I've been told there's particular workouts to do that help. Cardiovascular & Blank?? (Forgot this one lol). Any particular exercises other than running/walking and swimming I can do? Side Note; I can't afford a gym membership.

- Finally, getting over the 'people are watching me' and 'This diet is so boring' lark > How do people do it? I get such a nervous wreck. When people look at me, all I can think of is 'They think I'm disgusting.'

Any other tips or advice you're willing to share would be useful and gratefully appreciated.

Look forward to your replies,

James

[IndigoBlue61]

Hello and welcome to the Weight Loss Forum jameshanks50

The best advice I can give is have enough to eat. If you are following the NHS 12 Week plan then the 1900 calorie target suggested is a just generic amount, please check your own personal calorie target using the BMI checker, it’s often higher than you think. We always advise starting towards the top of the range, being hungry is the biggest cause of weight loss failure.

It’s a common mistake is trying to reduce fat and eat too many carbohydrates, fat is an essential nutrient so please don’t be afraid to include some in your meals. I believe for muscle it’s also important to eat enough protein, but insufficient protein is rare. As a general rule I believe you need about 1g per kg of body weight

We have found that active participation is key to success, especially the Group Weigh In and Daily Diary. Please see today’s Chat Thread with a list of all the things happening on the forum.

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Best wishes in your weight loss journey

Indigo 😊

[Urwhatyoueat]

I love kettlbell. Great for toning and lots of free workouts available on YouTube. As you progress you can up the size of the kettle bell and they are readily picked up on eBay. Warning you will ache a lot after the first few times but it gets easier. Just don't give up. Just take day at a time.

[Rhinegold 3kg in reply to Urwhatyoueat]

And make sure you don’t start too heavy and do get the technique right, pushing from the hips, or you will hurt your lower back

[Tiggerr]

Hi jameshanks and welcome

Some key advice already from Indigo.

There's a misconception that eating well is boring. An example of my day might be a fry-up for breakfast (minus the toast), as it's summer, maybe a cheese and chilli salad with salad cream (full fat) and in the evening, anything from a nice ribeye steak to a curry.

Checkout the Daily Diary for what people are eating and maybe pinch some ideas.

Good luck with the muscle building but try not to let your focus be sidetracked from the main task which is managing what you eat.

My biggest tip would be that you will learn more and stay focused longer if you make this forum a part of your life (just like eating is). Read the posts and replies, join in the DD that I mentioned, the weekly weigh-ins and some of the events.

Good luck!

[225922]

Hi James... I've just started a calorie controlled diet in preperation for a wedding, got a dress and wont zip up due to my back fat :/

Just been given ( as I requested one on a free site ) an aerobic step and each day I step for 15 minutes then use resistance bands for upper body ( exercises found on you tube) plus hand weights whilst walking, working a treat, I have a shaped waist, lost my back fat and tummy is on the move too ! I found following calories and weighing foods easy and carry on eating normally with a few changes. I dont crave sweet things anymore, always read labels for that healthy snack ( they arent always that healthy) and I love walking, do 10 each weekend along with working too and from work but its only 10 mins away. I have the NHS sheet in my kitchen but dont use it , just check your labels, check your weights, note your calories and workout a little. Works for me . Good luck, you can do it.