Trying to loose weight and fat but gained 1inch on waist

M

MidN8

0
Hi,
i am going to be 25yrs old soon, male
two weeks ago i got freaked out when i wieghed myself for the first time since may, i was weighing 15 stone (210 pounds), for a person who is roughly 5ft 6" i figured this was really bad, so i started trimming back on certain foods, an example of the food consumed up to this point.

usual sunday
Breakfast
1 bowl of cheerios - with skimmed milk
1 cup of coffee - 2 very small spoon of candorel (artificial sweetener) & skimmed milk

lunch
3 skinless sausages, 1 slice of black pudding, 2 rashers (done via george foreman grill) and 1 poached egg with 3 slices of white bread and a cup of tea similar to the coffee (obviously without coffee)

dinner
Porkchop (barbequed), 2 boiled potatoes, carrots and gravy (usually microwaved due to me finishing work late and my family finishing there meal 3 hours b4 i get home).
1 glass of skimmed milk

after noticing my weight i decided to give white bread the axe, minimizing bread consumed to about 4 slices a week, by comparison to 10 a week. Up to this point i also would of went to subway after work on saturday, sunday and monday nights before coming home to eat dinner less than maybe 1 1/2 hrs later (italian BMT) (i pretty much cancelled this from my diet at this point) . i also started skimming down on what i eat during the weekdays too, when at work.

lets take monday

1 bowl of cheerios
1 cup of coffee (both like above)

in between starting work and 15min break
1 kinderbeuno (u know the bar with hazelnut filling)

15min break
1 tuna & union sandwhich (around 140kcal)
1 bag of tayto's cheese & onion
1 btl of orange juice

lunch
1 chicken wrap (breadcrumbed chicken with lettuce, mayo and radish)
1 bag of chrisps

dinner
1 homemade burger with burger bun, slice of cheese ketchup & mayo
1 portion of chips
1 glass of milk


after this i pretty much replaced what i eat on my 15minute break with
an apple, banana and a natures valley bar (various)


in terms of exercise, the job i work requires alot of walking, its hard to say how much i walk in a day, but i could be on my feet walking for 5 - 10 hours a day, the pace (easy).

I really do not have an idea as to how many calories are being burned but i would assume maybe 1000 calories (or at least hope)

anyways to my question
Given the above and the loss of 3 pounds in 2 weeks, it would seem that i have gained about an inch, my pants is tighter and my stomach seems a bit fattier, where am i going wrong and how can i loose this stomach and ass.
 
Just a suggestion.......

Replace the burger and chips with something else. I notice you have no veggies in your diet. Don't get rid of carbs completely because those foods give you energy. But you need to consume more fruits and veggies. These foods are good for you and will also fill your belly. Red meat is good but fish and chicken are much better for you. I'm sure you get enough protien already so eating lots of red meat is just a waste. Also to add to your fish and chicken, eat nuts (walnuts, cashews, peanuts...make sure that these are plain and not flavored).
I don't see you burning 1000 kcal a day just from walking. Maybe you burn half of that in a day from walking. To lose weight and get in shape it takes more than just monitoring what you eat. You need to set aside a time during your day to actually exercise and elavate your heart rate(HR). For cardio to burn fat your HR must be between 65-85% of you max HR. Resistance training is also a good way to burn fat and build lean muscle. The more lean muscle you have the more calories you will burn. Focus on doing 3-6 sets of 6-10 reps of a exercise. Hope this helps answer your question.
 
thanks shifty.
Referring to the "eat more fruit and veggy" how much fruit is considered too much, i hear a lot about your 5 a day.

in regard to exercise, i have a cycling bike down stairs, i did last week 30min on the bike with a heart rate reaching as high as 148bp, the gear ratio was low, i burned over 300kcal's. Should i continue this with maybe a higher gear ratio?
 
OP, I am not sure where to start.

In my opinon, you really need to cut your food intake! What you have written is not so good- infact I would be suprized if you were able to lose much weight on it. Count the calories, weigh everything, eg you write "a bowl of cheerios" but not how much- do you weigh your cereal? it may suprize you if you were to do this.

Are you eating a chocolate bar every day? this is going to do you no favors- replace it with a banana if your craving sweet things but an apple or even carrot sticks would be a better option.

Lunch- how many calories? you don't say, the crisps (I am assuming this is what "1 bag of tayto's cheese & onion") is again, not so good. High in calories, high in refined sugars and of no real benefit. Try upping your protein intake and the sandwich? unless your leaving out the bread is not going to be 140kcals. If you were able to make a sandwich 140kcals and it wasn't barbie and ken size, I think you should start off your own diet foods! Not possible- a single slice of bread is about 140kcals without the spread and the filling.
The juice- can you have squash and an orange itself? fewer calories and you get your nutrients stil. A bottle of orange just is likely to have anywhere from 200kcals to 500kcals in depending on the size.

Dinner is not so good either: chips and burger would not be a healthy option every day if that was what you were thinking. Again, you need to add weights but I'd guess that meal at around 700-1000 or even more kcals. You really don't need to eat that much in one go. Can you have a burger- no bun and some rice then some salad? this would be a healthier option, though having an actual steak rather then a burger would be even better.

As far as exercise goes, don't rely on the machines to tell you how many calories you have burnt, they don't work. They inflate what you have burnt and are very inconsistant machine to machine. Get yourself a heart rate monitor as this is more reliable although remember most also include your basic calorie burn (the stuff you'd have burnt without exercising) as well so in actual fact you burn alot less then you think! As far as the walking goes, I don't know if 1000kcals is correct, it could be closer to burning 500 additional calories but again, I don't have all your stats so cannot say.

Look for the stickies on the website, they will help you. Work out
1. How many calories you need to survive each day maintaining and then losing weight
2. How much food you actually eat. Weigh what you eat before you eat it. Once you know you have an understanding how how many calories your taking in vs what you really need. This should help you to understand.
3. Exercise 3-4 times a week if you can in addition to what your already doing. Work on cardiovascular exercise, speak to a gym instructor if your unsure of what to do but basicly you want your heart rate up to get your body burning calories.

Try to input a few healthy eating rules such as:
Eat 5 different portions of fresh fruit and vegetables. 1 portion = 85g. If your eating lettuce and want to include it, remember this.
Each portion needs to be different, you can eat 5 apples, this only counts as one portion. Juice can be counted as a portion but again, only 1 portion, even if youn have two separate types of juice as its missing all its fibers so only parts of it can be used by the body.
You can have as much fruit and veg a day as you want, just remember to count calories (yes, even vegetables have calories) and keep the variety going. Oh, and no, a potato does not count as a vegetable in this respect (and neither does a parsnip, sweet potato/yam and smoothies, even if they have 10 different types of fruit in, still only count as one portion).

Protein- weigh yourself in kilos. If your 100kilos, your looking for 150-200g or protein per day. The rule is 1g of protein per 1kg of body weight. This is not to build muscle, this is to be healthy. Just for reference, 125g of chicken breast has around 35g of protein in it- weigh your food or look on the packet for info.

Cook with a non stick pan or no oils for meat. It has fat in and can quite happily cook well. Grilling, microwaving, stir-frying are all low fat ways of cooking, little if any oils are needed.

Carbohydrates: make them wholegrain and not refined. White bread and brown bread are refined, multigrain bread is not. White pasta is refined, Wholegrain pasta is not... don't forget that carbs are nessecary- they stop you feeling lethargic as they supply you with glycogen.

Drink water-plain or with a little no sugar squash if you must but no full sugar juice, no sugary sodas, no coffees with syrup, frappaccinos or iced teas- all hidden sugars, all hidden calories.

But seriously, rethink your diet and look at it in terms of calories. Don't guess, find out by weight. Use a calculator, its only you that loses out if you don't take it very seriously. Whats the point of putting in all that effort (or any effort infact) if your not prepared to do the most important things.

Good luck with it!
 
Dude, your diet is horrible.. I think you should start with a detox of only fresh fruits and veges for the first week, then slowly start adding the protein, with at least 45 mins of intense cardio. You need to burn more calories than you intake .. Remember a lb is 3500 calories and you're DEFINITELY taking more than that per day ..... It doesn't matter how well you exercise if all you're going to do is eat back all those calories..
 
You need more GRRREEENNNSSSS Man! :action2:

Seriously though. Work more Veggies. Spinach, broccoli, green pepper, green beans ect. They are great for you!!!

Protein, complex carbs, and good fats are part of diets.

I would steer away from cereal. Instead of a bowl of cheerio's, how about some egg whites with a little cheese? Maybe some fruit to go with it? Apples, bananas, oranges, pears, peaches. Good source of protein and good carbs!

You need to calculate your calories, and follow it accordingly. If you don't, and you just eat, you will not see the greatest results.

Guide to Nutrition and calorie calculating: http://training.fitness.com/nutrition/nutrition-101-a-32846.html

Great list of foods to eat: http://training.fitness.com/nutrition/lvs-grocery-list-19098.html

Make sure you get some good exercise in as well. I, personally, do a mix of cardio and weightlifting/body weight exercises daily. (weights one day, body weights the next, and cardio each day)

A balanced diet is not only going to help you meet your goals, but its a habit that will lead you to live a healthier life.
 
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