Exercise and food

R

Robson315

0
Ok guys so I'm an active sports player (I do not refer to one sport since I take part in whatever comes to pass). Although I take part in alot of activities I have a problem with food. I admit that I eat excessively and most of the food I eat are fattening. Recently my legs started hurting alot and my podologist said that I have to lose weight cause my legs ain't supporting my body. I weigh 96-98kg.

Now I've started eating properly (salads, fruit, protein, white meats etc) but the problem is that I don't know when I should eat, what to eat and when should I exercise. My normal routine is when I'm at work is like this: Banana at 8 ish, an apple whenever I feel the hunger coming, nutrition bar, at 12ish a roll (ham, cheese, grilled chicken and salad.) following with 2 peaches. Then if I feel hungry again before 3:30 (work end time) I eat another nutrition bar. At home I eat a normal dinner (I mostly cook up chicken with various colored peppers and toss them in a wrap or a salad with tuna, beans, feta cheese and some Maltese traditional foods).

That's basically it. Anyone here can tell me how can I improve and where should I fit exercise into my schedule? (Badminton practice on Mondays and Wednesdays)

Thanks alot for your help!
 
Sounds fairly decent to me- but I'd swap the 'nutrition bars' with real food as they are likely to be packed full of refined sugars and not as much goodness as you think- not as much as you can get in real food anyway. If your strapped for time to eat real food or have a long standing eating disorder and can only manage these then sure go for it, but real food offers many qualities and variation is one of those. Even if you do chose to stick to the bars, try to limit it to one a day, your body can only handle so much and variation is key to a healthy body.

In addition, cutting back on the bars is likely to lose you a few calories and in the longer term will help you lose weight.

But for real weight loss, do not rely on exercise to drop the pounds- it will not do this to the degree you'd expect (far from it). Watch your intake. Count the calories and aim to have a calorie deficit of anything up to 25% every day from what you require to maintain your weight. There are many stickies on the forum which can help you work out a calorie guide and this is something you can stick to every day. Eating more then this will result in weight gain.

For ideas on when to eat, it really depends on your appetite. I find I cannot eat within an hour of exercise- I just end up feeling rough, but I find it helps to have something in my stomach when exercising in terms of having the energy to do things so I never work on an empty stomach.
After exercising I eat within the following hour, I eat something with protein in (my workouts are an hour to 2 hours each) if I were to workout for anything less then an hour I'd probably just have fruit.
Eating 3 meals a day is also good practice I think- its again whatever works for you but by eating 3 main meals a day its easier to keep an eye on your intake as munching in snacks throughout the day can easily lead to over eating.

Keeping a diary also helps me. I can then not only keep count on what I am eating calorie wise but I can also see how I ate before in a similar situation and also check for patterns, eg I always seem to feel very much more hungry on rest days. Another reason to keep a diary is I am less likely to fall off the wagon and over eat as I have a visual log of whats gone in and I don't want to have to write down anything more then what I already planned for the day.

What you should eat is pretty much all written on the stickies also, but get your macros and nutrients as close to right as possible as they will help in the longer terms, eg a rough guide is 1.5-2grams of Protein per 1kg of your body weight, the average 125g chicken breast could have about 30grams of protein in it. Complex carbs and fresh fruit and veg also are important. Choose grainary bread over white or brown cread, chose wholegrain pasta over white pasta and etc.

If you can, try to find a nutritionalist of dietition as there may be some ideas they have which could help and even having someone to go back to talk to and goals to meet can make a huge difference.
 
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