Teen Trying To Fight Flab

Lone Rover said:
Thanks, finally made the decision to do something about it and there's no stopping me now.
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Thats a great attitude to have, there will be up and downs and setbacks. But stay on course you will do it. This will be one of the most important journeys of your life.
 
Hi again.

A good day so far food wise, had two weet bix for breakfast along with 2 cups of fat free milk, had the same again for lunch along with 2 slices of wholegrain bread and 2.5 tablespoons of low-sodium peanut butter.

All in all about 1200 calories consumed so far.

About to embark on my exercise, I'll down a litre of water over the next hour.

My size 42 jeans are no longer practical to wear, will be getting a size 38 pair in a couple of weeks, so quite happy about that progress.
 
Lone Rover said:
Hi again.

A good day so far food wise, had two weet bix for breakfast along with 2 cups of fat free milk, had the same again for lunch along with 2 slices of wholegrain bread and 2.5 tablespoons of low-sodium peanut butter.

All in all about 1200 calories consumed so far.

About to embark on my exercise, I'll down a litre of water over the next hour.

My size 42 jeans are no longer practical to wear, will be getting a size 38 pair in a couple of weeks, so quite happy about that progress.
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go easy on the milk and peanut butter.

Milk - over consumption of milk - 6 or more glasses per day can lead to prostate cancer. Its not prooved totally but they say there is enough evidence to make people not do this. I would suggest you don't drink more than one litre of milk.

Peanut butter. Be aware that its high in fat.

Try to include some vegetables instead of so much peanut butter. They will fill you up more. If you had eaten two big salad sandwiches with say tomato, lettuce, cucumber, grated carrot and some grated cheese, you probably would be full enough to skip the weetbix, 1 glass of milk and the peanut butter. You could have one with cheese and one sandwich with lean protein like a little chicken or a slice of cold roast beef perhaps. Or you could have egg and salad.

Or you could have baked bean sandwiches. These are considered a vegetable but they are also high in protein.

Keep trying to get diversity from low fat foods.

You could even eat a piece of fruit after your two big sandwiches.
 
Thanks for the advice.

I don't usually eat weet bix and milk for lunch, today was probably the first time I've ever done it, didn't have enough time to restock the pretty bare looking cupboards.

Milk is very much a breakfast food for me, I don't consume it in hot drinks or anything like that, I'm usually drinking far less than six cups per day.
 
I used to drink a gallon of whole milk every day, how bad is that. But I grew up on a dairy farm so I loved milk. Now I drink a 6oz. glass of 1% milk per day and thats it. If you like peanut butter, try eating unsalted whole peanuts that is a good snack versus having peanut butter. You are doing wonderful keep up the great work:)!!!
 
Turns out I've been overestimating my milk intake a wee bit, but I've started using a measuring cup.

I was estimating 3 cups with breakfast every day, but it's actually about 3/4 of a cup.
 
Another weigh in tomorrow, I've been fluctuating between 109.5 and 110.2 kg for a couple of days, I'm on track for a 1kg loss for the past week.

Managed to ditch the peanut butter, reaching for apples now when I get the urge to snack.

Thus far I've been using software to record my food intake, but I'm going to start using a notebook to write everything down in as well.
 
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Today's intake.

Breakfast

4 x Weet Bix, 210kcal
Light milk, 1.5 cups (375ml), 179kcal

Lunch

4 slices of whole grain bread, 282 kcal
1 apple, 115 kcal
Orange juice, 1 cup (250ml), 108 kcal

Dinner:

4 slices of whole grain bread, 282 kcal
Smoked tuna, 164 grams, 230 kcal
Worcestershire sauce, 50ml, 47 kcal

Dessert

1 apple, 115 kcal
Orange juice, 1 cup (250ml), 108 kcal


I've drank 2 litres of water over the course of the day.
 
Hi again, a bit of a weekly recap.

Monday thru Thursday was good, stayed on target calorie wise and started doing more cardio. 30 mins was the norm but I've been feeling a lot more capable and pushing it up to 40-45.

The last couple of days have been a bit disastrous though, I've been struck down with the flu and have been feeling really down. Blocked sinus', sore throat, light head, aching body, fever, sweating, all the usual stuff.

I used to get sick quite frequently, but I've only gotten sick about twice a year over the past few years.

I slept in until mid day on Friday, missing breakfast as a consequence. I didn't manage to get any exercise at all, dragging myself out of bed was tough enough and I really didn't feel up to anything strenuous.

In the evening I got a really bad urge to binge on fast food, but I managed to abstain. I'm a bit worried about it, it was the first time I've really had a serious urge for bad food since I stopped eating it regularly. I'm hoping it was just a case of me feeling miserable because of the state I was in and craving an old comfort, hopefully I won't encounter it again when I recover.

I slept in until mid day again today, missed breakfast, but I've managed to get in 20 minutes of cardio. I was aiming for 30 but I started to tire quite quickly, a lot more perspiration than usual, I figured I was probably doing more harm than good and gave up.
 
Thanks a bunch.

I'm starting to clear up now, the aches and fever have dissipated and my sinus' have cleared somewhat. About to head off to bed, hopefully I'll have beaten it well and truly by the morning. Going to fight the urge to oversleep as well, the alarm is set for 10am sharp.

I've just hopped off of the scales, weighed in at 108.6. My BMI is now at 30.7, so I'm creeping ever closer to the 'overweight' range which is a bit of a relief.

I've been recording my weight every Monday for 10 weeks now, coming up to 11 in a couple of days. I've lost 12.6kg over the 10 weeks, which averages out to 1.26 kg per week. I've slowly reduced my calorie intake over the period, and at the moment it usually comes to around 1800 a day.

From everything I've read, I'm pretty sure that I'm not loosing the weight too fast. Most sources quote 2lb or 1kg per week as healthy/sustainable, so I think I'm going about it the right way, but any advice on that would be appreciated.

Overall I've lost about 21kg since I was at my heaviest in December.

Well on target for my October goal at this rate, just have to keep at it and the results will come.

88kg is the long term aim, that's the number that will drag my BMI into the healthy weight range (24.9). If I keep loosing about a kg a week I'll be able to achieve it in time for new years eve, there are about 28 weeks until the 31st of December, and I'm 20.6kg away from my goal.

Getting a camera next week, so I'll start posting pictures of my meals and the like.
 
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My mammoth feet, and a number I'm hoping to see go down by next Monday.

sam0009m.jpg
 
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