Need some help! Urgently

Stevenlr93 · March 2013

Ok so I've posted on a few forums and so far i haven't had any success.

I have looked on here a bit and there seem to be quite a few success stories in relation to dieting.

I am 20 years old.
I weigh 78.9KG
I am 5ft 6

From reading a bit it seem that the best weigh to loose the weight is calorie counting, with this app it has told me to eat 1220.

Now then, with my job being shifts they are long and vary weekly so for example i work 2 day shifts from 7:30 to 7:30 and then 2 night shifts and then 4 days off.
Whilst at work i barely move at all, apart from nipping to the kitchen or toilet every now and again.

I have started doing a workout at home that i can do every day apart from my day shifts, this is mainly so that i am getting a little bit of exercise!

My biggest problem is figuring out what to eat!
For when I'm at home i need something simple that i enjoy to eat and that doesn't take much cooking/preparation as I'm only 20 and as you can imagine, not familiar with the kitchen!

When I'm at work i can be very strict with how much i eat but i just need something i can have to either put in the microwave or prepare at home and take in with me.

Then i need some snack ideas also that are reasonably healthy.

If anyone can give any help to me at all i would appreciate it as i want to get started with this like, yesterday!

Thanks,
Steven

ahviendha · March 2013

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

^ that really, really helped me.

sharleengc · March 2013

Veggies are always a great snack and low calorie. I like crackers and nuts too but I tend to buy the "snack packages" that way I don't have to cout out a serving sice or weigh it but i've done that too.

I live alone and mostly eat chicken either on salads, with pasta (weighed out) or in wraps. I don't eat a huge variety when it's just me. It's hard to give suggestions without knowing exactly what you like

Feel free to add me or ask any questions you might have

ms_leanne · March 2013

Steven,

I would probably start with learning to make omletttes. Fill them up with veggies such as onions, mushrooms even a bit of lean ham but try and avoid cheese or use a very small amount.

I don't know if you're an anti carb guy but I also find it easy to cook 70g of wholewheat pasta then drain it and throw in a small can of chickpeas and a teaspoon of pesto (watch the pesto, it's quite calorific in large amounts).

thrld · March 2013

For work or home: Turkey or tuna wraps, homemade soup, big salad with sliced chicken, mandarin orange, slivered almonds.
For home: eggwhite omelet (throw in spinach or chopped tomatoes, mushrooms), SOUP (there are so many recipes for healthy filling soup, and they are dead easy to make),

When you are at work, try to get some extra movement in if you can -- this is not so much for 'exercise' as it is just for general health.
Optimally, move every hours (use a bathroom on a different floor, take the stairs, do a lap of your cube space, walk to your car etc).

MizSaz · March 2013

reddit.com/r/fitmeals

luperaz · March 2013

Snacks:
Fruits of all kinds. I prefer strawberries, apples, oranges, and pears
Almonds raw if you like those I prefer lightly salted and roasted. even the dark chocolate dusted ones are reasonable.
Smart Pop Kettle Corn popcorn 100 calories for a big bag

micheleld73 · March 2013

There are a lot of threads with really great recipe ideas that are quick and simple. Definitely do a search for the egg muffin recipe. It is great to freeze, then microwave as needed. I bring one to work every day now as my mid-morning snack. Good luck to you!!

dontgobacktosleep · March 2013

Get a good cookbook.
Plan your weeks meals, I use ziplist and add recipes then generate a shopping list.
Since you are cooking for one, do your lunch prep when you make dinner. Often we have beef kebabs for dinner and I'll use them as a side to a big salad the next day.
Get as much of your calories from unprocessed food.

Make it easy on yourself, in the words of my mentor, life is simple, it's yes or no.
Is working 4 shifts a reason to limit my physical potential, yes or no?

Best of luck, learning to cook can be a real blast.... and a survival skill!

grimendale · March 2013

Look at the Hungry Girl blog. She has a lot of easy ideas for healthy meals and snacks. Much of it doens't require anything beyond basic boiling and microwaving skills, so it shouldn't be too hard for you.

kayaksara · March 2013

I am picky and I don't have time nor do I like to cook..here are some things I eat regularly.
salsa and black beans on a small soft tortilla
soy beans with sea salt
dark chocolate - not too much
natural peanut butter with apple (smucker's natural is great)
banana, oranges, apples, carrots, peppers - all easy grabs
eggs - hard boiled - super easy to grab
kashi go lean is a favorite cereal of mine.
steel cut oats - make enough for the week and put in single serving containers for the week, heat and add fruit
love chobani yogurt
figure out a great salad. I love spinach with just a little mozzerella, cherry tomatoes, carrots, sometimes hard boiled egg. For an easy and healthy dressing I mix balsamic vinegar, olive oil and mustard.
almonds or other nuts
good luck!

bcattoes · March 2013

I would suggest soups, stews and chilis for meals. These are simple "throw everything in one pot" balanced meals that can be reheated and/or frozen easily. Investing in a crockpot would also be a good idea because the same principle applies. You can find thousands of easy recipes online. You can cook a roast or several chicken breasts in the crock pot to have on hand all week for sandwiches, tacos, burritos, salads, stir fry, etc.

Seriously, don't be afraid to cook your own food. Girls love guys that cook.

Also, salads made with beans and grain (quinoa, bulgar wheat, brown rice, millet, etc.) and chopped veggies w/ an olive oil vinaigrette dressing, or tuna, chicken or egg salad are good options to make a big batch and eat all week.

For snacks. veggie or apples slices with hummus or peanut butter is good. Nuts, fruit, granola or trail mix. Milk w/ protein powder. A slice of toast with peanut butter (or nut butter of your choice), tuna or egg salad.

ajbaccou · March 2013

Welll ...

snack wise look at serving sizes

so i eat lots of fruits, vegetable and nuts.

so 100 calorie pack of dry roasted almonds
- oranges
- apples
- applesauce
- carrots
- cucumbers
- MELBA TOAST if im feeling like i want crackers or bread.
- grapes
- strawberries
- fruit with cottage cheese
- pecans
- yogurt
- jello

a cup usually. or 1/2 a cup.

For breakfast i usally have sausage and egg whites OR plain Oatmeal 2 packs ( 100 calories each) OR flat bread egg white and low fat cheese sandwich.

If I make Pasta i make wheat pasta and if i want alfredo sauce i take a Small amount and make it with G reek yogurt
If i make tuna i use a small amount of mayo and use primarily greek yogurt.

these are just some options!!!

I say purchase a thrifty scale and measuring cups for home preparing.

I'm a mother of a 2 yr old so I don't have much time so most of my meals are quick
I cook most of my chicken and fish stove top- in a skillet with Extra Virgin Olive Oil, its quick and easy. You may want to cook in bulk for a week so you have a choice to choose from and its already prepared. STAY READY SO YOU DON'T HAVE TO GET READY.

HEALTHY CHOICE has steamer meals that are very good and reasonable calories. YUM!

ON your 4 days off make those your days that you go in. When i say that i mean hard workouts. So you get more rest (WHICH IS ESSENTIAL TO weight loss anyway) on the days you're working.

GOOD LUCK BOO!

stephraposo · March 2013

The paleo/primal blueprint diet have great foods for weight loss/muscle gain.
You can check out Pinterest.com for great ideas. My favorite is Masson jar salad. Or salad in a jar.
If you do the paleo or primal blueprint there's no counting calories. But if you want to count calories weigh your food. For example if its written a 1/4 cup of nuts (30g) is 320 calories, weigh it because a 1/4 cup of nuts weighs more than 30 g.
You can invest in a crock-pot , your meal will cook in 4-8 hours. There's lots of slow cooker recipes that you can prepare in advence and freeze in ziplock bags.
Or I like to freeze cooked chicken breast that I cut up in cubes. So it's ready whenever I need it. Or I have frozen cut up bell peppers that I throw in the pan when I make an omelet. Just heat them first on medium low.
My go to snack is nuts and a square of dark chocolate. Apple and cheese string.
I'm all over the place sorry about that!
Steph

Eliza1980 · March 2013

bump

KipDrordy · March 2013

Soup is your friend. It's easy to make and large batches can get you through a week pretty easily. Start with chicken broth and diced skinless chicken. From there you just add whatever vegetables you want. Boil for a few hours and you'll have a satisfying, low calorie item to add to meals. Make a half sandwich and bowl of soup for lunch. There are tons of recipes out there. Use them as a guide. From there, you'll figure out what you like and don't. If you need more calories, add in things like beans or corn.

bpotts44 · March 2013

Change your settings to 1 lb/week loss. 2 lbs is too high for you. That should give you something like 1700 calories a day plus your exercise calories.

Need some help! Urgently

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