Feeling Like An Endless Battle

silver__shadow

I just want to start out by saying I am not complaining or anything just need some advice. I am new at this whole weightloss journeyiin my life and this time I want to make it count and work. I have read so much on the internet on diets and what to eat and what not to eat. Let's just say I'm 100% confused at the whole idea. I have no idea what to eat or anything. Keep in mind I am a pretty busy person. I leave the house at 750am and don't arrive back home till 11 or 1130 at night. So things that are easy to put together, don't require lots of cooking time works for me.

I have noticed that sandwiches are unhealthy (the bread) but they are simple and easy.

Does anyone have any advice or what worked for them. I could meal prep but like I said I'm very busy all the time

Minnie2361

Number one goal is eating healthy, eating healthy eating healthy,

Eliminate processed foods, including the diet ones. All soft drinks and as much sugar as possible.

Exercise, good moderate walking or power walking to reduce injuries. Weight training for developing bone mass and muscle tone

Focus on decreasing portion sizes to recommended daily amounts.

The weight loss will follow , don't push for it.

grimendale

You don't have to eliminate anything. There are no bad foods. It's all about calories in/calories out. Focus on meeting your daily calories and hitting all of your macro goals (protein and fat minimums, recommended daily vitamin intakes), then eat what you want for the remainder. Non-processed foods tend to have worse macro ratios, making it more difficult to hit your protein goal in the allotted calories, but they don't have to be cut out entirely. Eat them, just eat less. The below links should help you figure out what your goals should be. Hope this helps.

Setting Your Calorie and Macro Targets

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

IIFYM (If It Fits Your Macros)

http://www.myfitnesspal.com/topics/show/817188-iifym

An example of applying IIFYM

http://www.myfitnesspal.com/topics/show/925464-fitting-it-in-giggity

jovalleau

For some people, such as myself, it is an endless battle. My whole family is large, and I am predisposed to being overweight. I have to be diligent about my exercise, since I don't get enough on a day-to-day basis through normal means. I have to worry less about what I eat once I'm down to my goal weight as long as I keep working out.

If I stop, it all comes right back. It has happened before, and I don't want it to happen again. It's a constant struggle. C'est la vis.

jovalleau

You don't have to eliminate anything. There are no bad foods.

This is true, to an extent. It's like saying there is no bad alcohol. Some people, once they start, can't stop consuming certain "bad" foods. I am this way with junk food suites...cake, ice cream, cookies, etc. So I just don't eat them at all.

Minnie2361

There is no bad food!!!!

Fooducate has the largest data base on the web, along with a free app for your iphone/smart phone if you own one

Just for starts do a search on Mcdonald's Breakfast Burritos 18 flags will come up click on that and then click on each flagged item and read more of the info concerning this product , its additives, preservatives, fats, msg .

Then do a similar search on nutrella.

The A to D grading only places where it stands in it product category of similar products, it does not give it a pass.

http://fooducate.com

Lupercalia

Sandwiches are not necessarily "unhealthy", providing you're not making them with things you're allergic to. For instance, if you don't have an intolerance to the ingredients of the bread you'd be using, there isn't any reason to eliminate it....unless, as a previous poster has mentioned, you find it makes you prone to overeating. You will just need to fit the sandwich into your calorie allowance. I find it helps immensely to pre-log all my food for the day so that I can fit everything in and have a solid plan.

The sheer amount of information and the fact that there isn't a whole lot of agreement between different things you'll read is definitely overwhelming and confusing. The best advice is to just log everything very accurately and do a bit of exercise on a regular basis. Keep it as simple as possible.

wilsoje74

why are sandwiches bad?? I eat them regularly!!

becky10rp

wow, you work a REALLY long day..........! Do you have a fridge you can 'stash' your lunch in? I'd suggest Greek Yogurt, hard-boiled eggs, LOTS of fruits and veggies (carrot sticks are great too) - low-fat string cheese is great - I don't know what you do work-wise, but I keep a BIG container of water on my desk all day that I constantly sip from - if you can do this, I think it's good - keeps you hydrated, and less likely to eat stuff you shouldn't.....

CorlissaEats

A busy day like that requires planning for sure.
A healthy lifestyle can be a battle, but remember that to win the war you need a strategy. Winners rarely have victory without struggle. You can do it.

I would suggest setting yourself a snack schedule and premake items that you can grab to fill your lunch bag. Portion them out into 100 or 150 Cal portions so that you never really have to think about it. Just grab 2-5 per day depending on your cal goal.
Suggestions:
Hummus and raw veggies.
Dried Apricots or other fruit (no sugar added kinds)
nuts
Granola bars
low sugar yogurts

Do the same with meals. I make lentils, chickpeas, and other soups/stews and place them in my freezer to grab with I need them. They are high in protein and fibre and lower in the calorie mark. Usually between 250 Cal and 350 per serving. This does take time. Find dishes that are well rounded nutritionally that you will actually enjoy. I usually devote a Saturday to it but then I have lunches for a month at my disposal so its worth the effort. I own quite a bit of tupperware to make this happen but it works for me.

I take a tub of plain greek yogurt for the fridge at work. It will last me all week. I add fresh fruit & Honey, nutella, or jam to it (in moderation) to give it some pizzaz. I also keep pickles in the fridge (just watch the sodium intake).

If you want to eat out- no problem but plan for it. Moderation is key. Make healthy choices in advance.