Hello, sorry if its long.

tinkerbellang83 wrote: »

Jason07sac wrote: »

Well am new am looking for advice and friends 32 male way over weight and i want to be around a long long time for my daughter.

A little about my self....... i'm a gold miner that sits at a computer screen all night crushing big rock into little rocks i work a rotating shift work so i go from nights to days every 5 days with 4 days off. So its hard to maintain a set eating schedule. I get about 5 hours asleep due to the fact that i work 15 hours aday with drive time to work.

My plan....
I am thinking of doing 2 slim fast aday with my meal being a healthy choice meal. I think this may not be the best way to go about it but i really have no clue what am doing. So any advice would be amazing.... thank you for taking the time to read this long post..

I would ditch the plan for slimfast, it's not necessary, not particularly filling for a lot of people and doesn't teach you portion control. So you end up losing a bit of water weight and then often go back to eating the same way as you did and regaining. (I've done it myself several times in the past, it's great for losing bloat quickly but rubbish for fat loss).

Personally I would recommend making some small changes a little at a time to your existing diet so you find reducing your calorie intake easier to stick to.

• Set your account up with your information set yourself to a reasonable rate of loss for the amount you have to lose (2lbs per week is not necessarily the best choice for everyone, sometimes slower is better).
• Get yourself a food scale to accurately report your food intake - logging all food and drinks.
• Record what you eat normally for 3-4 days, no changes, just to get an idea of what your calorie intake currently is.
• Once you have that info look at where you can shave a few calories off - might be by making portions a little smaller, might be switching something high calorie for a lower calorie version like creamer to low fat milk/ sugar to sweetener, bulking out meals with lower calorie, higher nutrient foods to make them more filling - like adding more veg to a plate rather than half a plate of fries.

Essentially you want to make changes that you can stick to for the rest of your life, so you can lose the weight and keep it off and set a good example for your daughter. Calories are what matters for weight loss, and once you've got used to your calorie deficit, you can focus on better nutrition (good for health, not necessary for weight loss).

Try prepping your meals for work in advance, you might also find it easier with the shift changes to change the diary meal names to time slots i.e. instead of breakfast 00:00 - 06:00 and so forth.