Mac66
Senior Member
- Location
- Newbury-ish
Hi Gaz,
Not sure if this is slightly OT, but weight management has a lot to do with how you eat as well as what you eat. Sorry if you already know this through your amazing weight loss already.
Although not an expert in any sense of the word I believe the the accepted wisdom is to breakfast large, lunch moderately and dinner small. This means that at the close of the day, when your body is least active,your body is not converting so much food to fat.
Portion size is also important though this is different for different people. It helps if you have smaller plates, since they look fuller to the eye even with a smaller portion.
The point about your height/weight to calorie intake is very important too. No more than 500 calories less per day (either through less food or exercise or the combo of both). You need to find out your basal metabolic rate, that is the minimum calorie intake just to keep your body functioning without exercise etc. I am sure that there are on-line calculators/formulae that you can use to calculate your daily calorie requiremement. You may have to make an educated guess about how to alter this due to underactive thyroid though.
Low G.I. slow release carbs and lean proteins keep you feeling fuller for longer and hopefully can reduce the snacking impulse. So brown rice and turkey are your friends. As are any whole foods, beans, pulses and oily fish. Porridge and a fruit portion is great start to the day.
Don't cut fat entirely out. Your body needs good unsaturated fat to function. Nuts, particulaly Brazil nuts are a good source, just don't eat too many.
Maybe get a 2 week varied eating plan will help, so that you can stock up with what you need. Less need to pop to the shops and be tempted by the crap. The 2 weeks variety also stops you getting bored of same ol' same ol'.
No one can exist on healthy food alone, so allow yourself the occasional indulgence. I believe it's called the 10% rule - 10% of diet per week allowed to be treats.
Eating slowly makes a suprising difference. It allows your brain time to receive the 'I am full' signal from your stomach. Eating too fast swamps this feedback so that you just keep eating without realising that you are full.
Making changes to diet slowly is advisable. Too much change too quickly tends to result in failure of willpower and relapse into unhealthy eating habits.
Not sure if any of the above is informative, but I wish you every success regardless.
Not sure if this is slightly OT, but weight management has a lot to do with how you eat as well as what you eat. Sorry if you already know this through your amazing weight loss already.
Although not an expert in any sense of the word I believe the the accepted wisdom is to breakfast large, lunch moderately and dinner small. This means that at the close of the day, when your body is least active,your body is not converting so much food to fat.
Portion size is also important though this is different for different people. It helps if you have smaller plates, since they look fuller to the eye even with a smaller portion.
The point about your height/weight to calorie intake is very important too. No more than 500 calories less per day (either through less food or exercise or the combo of both). You need to find out your basal metabolic rate, that is the minimum calorie intake just to keep your body functioning without exercise etc. I am sure that there are on-line calculators/formulae that you can use to calculate your daily calorie requiremement. You may have to make an educated guess about how to alter this due to underactive thyroid though.
Low G.I. slow release carbs and lean proteins keep you feeling fuller for longer and hopefully can reduce the snacking impulse. So brown rice and turkey are your friends. As are any whole foods, beans, pulses and oily fish. Porridge and a fruit portion is great start to the day.
Don't cut fat entirely out. Your body needs good unsaturated fat to function. Nuts, particulaly Brazil nuts are a good source, just don't eat too many.
Maybe get a 2 week varied eating plan will help, so that you can stock up with what you need. Less need to pop to the shops and be tempted by the crap. The 2 weeks variety also stops you getting bored of same ol' same ol'.
No one can exist on healthy food alone, so allow yourself the occasional indulgence. I believe it's called the 10% rule - 10% of diet per week allowed to be treats.
Eating slowly makes a suprising difference. It allows your brain time to receive the 'I am full' signal from your stomach. Eating too fast swamps this feedback so that you just keep eating without realising that you are full.
Making changes to diet slowly is advisable. Too much change too quickly tends to result in failure of willpower and relapse into unhealthy eating habits.
Not sure if any of the above is informative, but I wish you every success regardless.
.
