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Fern
I'm not overweight, I'm 8 stone and I'm 5 ft 7, but I have a bit of fat on my thighs, stomach and neck and I want to get rid of it, as it's making me quite self conscious. I was wondering what sort of exercises I could do to get me started, and what food should I eat? I wanted to begin a protein diet but I don't like fish, eggs or turkey and I can't think of anything...
Answer
It’s hard to answer your question without your stats (gender, age, calorie intake/expenditure, fitness level…).
You sounds (write…) like you’re skinny-fat if you only weigh 8st/112lbs at 5’7 while still having visible extra body fat.
When you’re not skinny-fat, you should look good (thin, toned, strong, healthy, fit…) weighing 100lbs for 5 feet + 5 pounds for each additional inch above that so you should look okay up to 135lbs (9st and 9lbs?) if you’re fit with a low BFP (Body Fat Percentage) due to having enough muscle mass.
You can weigh less if you’re a growing teen if you still need to gain 3 to 5 pounds a year for growth (LBM, Lean Body Mass like bone mass, muscle mass, bigger organs) to gain 23 pounds and get to a 135lbs adult body, unless you grow even taller and can be heavier. Or if you’re athletic so you can weigh more as muscle mass is heavier than body fat, for the same mass.
Often, when you’re fit, you don’t weigh more because muscle mass is heavier than body fat, for the same mass, you just weigh the same but you get thinner, toner, stronger, fitter, healthier as muscle mass takes 3 times less space than body fat so you lose inches on your body measurements and go down dress (pants) sizes (and say goodbye to your wobbly thighs, belly pouch and double chin).
I cannot tell you what sort of exercises you could do since I don’t know your age/gender (workouts are different for male/female and young/old).
I also don’t know what you have access to or can do or like to do. What would be the point telling you to go swim laps if you don’t like or don’t know how to swim or have no easy access to a pool?
Whichever workout you choose, you need to do low intensity long duration aerobics to lose body fat (3,500 calories of exercising for each pound of body fat you need to lose) and weight train to gain muscle mass. Depending on your gender/age, weight training can be anything from calisthenics to using small free weights to using gym weight machines or any combination of any of those.
Make sure you eat enough to cover your BMR (+ growth if you’re -21yo) and get a high carbs meal 2 hours prior working out (or playing sports).
Focus on carbs pre-workout (for energy to get an easy and efficient workout) and your can replenish post workout while adding protein and dietary fats.
Don’t give up on fish, eggs and turkey.
Be selective (learn to cook).
Allow your taste buds to grow. I used to not like onions, garlic, shallots, lemon and now I love my homemade onion soup (not the salty canned ones that taste nothing like it), I add shallots to my potato salad with sardines, I sprinkle my sea scallops with lemon…The smell of garlic is like “hum! What’s cooking, it smells good!?” for adults and like “eeww! What’s that stench?” for kids.
The smell of eggs cooking makes me nauseous in the morning.
But a hardboiled egg sprinkled with a dash of salt is perfect for a post workout snack.
I do frittatas for dinner, surely not for breakfast.
One of my sons does not like eggs, so if I make him a sandwich, I will not put hard boiled eggs in his.
BUT, he will eat eggs when I do my Broccoli Egg Divine recipe…as the taste of hardboiled eggs is overpowered by the Hollandaise sauce, the cheese, the delicious homemade bread crumbs and the broccoli. I was surprised the first time because I thought he would not eat that dish (fine with me) and he devoured it!!
He has no problem eating eggs when I use them to make cakes, cookies, custards or homemade pasta.
Turkey? I don’t like the “all year round” commercially produced packaged tasteless salty dry kind, cold cuts or pieces and not having any idea how that previously frozen turkey was raised and fed.
I only eat the turkey I cook in my oven, at home, like for Thanksgiving (in November in the US) and only the dark meat (leg/thigh). It’s juicy and tasty.
My family does not mind eating the white meat so I can get 100% of the leg/thigh and make homemade frozen dinners for my personal use.
Fish? I steam it outside on my deck, using a plug in steamer so I never have to deal with lingering fish smells the next morning in my kitchen.
A salmon fillet will taste delicious (not fishy like) with fresh broccoli and carrots steaming on the top tier or the steamer.
Notes:
Beside fish, eggs or turkey, good high protein food are dairies (milk, cheese, yogurts...Greek yogurts have 14 to 16 grams of protein), meat, poultry like chicken (do not eat the skin), legumes (beans, peas, lentils), grains (rice, maize...called corn in the US, whole-wheat pasta and bread, rye, buckwheat, oats, millet...) and nuts/seeds (peanut butter included, even if peanuts are not nuts but are from the pea family, so they’re legumes).
Combine legumes and grains and you’ll get complete protein. Like eating a slice of bread with beans, or adding rice to lentils, or peas to pasta, or eating peanut butter with bread…add jelly/jam and you get a PB&J sandwich.
It’s hard to answer your question without your stats (gender, age, calorie intake/expenditure, fitness level…).
You sounds (write…) like you’re skinny-fat if you only weigh 8st/112lbs at 5’7 while still having visible extra body fat.
When you’re not skinny-fat, you should look good (thin, toned, strong, healthy, fit…) weighing 100lbs for 5 feet + 5 pounds for each additional inch above that so you should look okay up to 135lbs (9st and 9lbs?) if you’re fit with a low BFP (Body Fat Percentage) due to having enough muscle mass.
You can weigh less if you’re a growing teen if you still need to gain 3 to 5 pounds a year for growth (LBM, Lean Body Mass like bone mass, muscle mass, bigger organs) to gain 23 pounds and get to a 135lbs adult body, unless you grow even taller and can be heavier. Or if you’re athletic so you can weigh more as muscle mass is heavier than body fat, for the same mass.
Often, when you’re fit, you don’t weigh more because muscle mass is heavier than body fat, for the same mass, you just weigh the same but you get thinner, toner, stronger, fitter, healthier as muscle mass takes 3 times less space than body fat so you lose inches on your body measurements and go down dress (pants) sizes (and say goodbye to your wobbly thighs, belly pouch and double chin).
I cannot tell you what sort of exercises you could do since I don’t know your age/gender (workouts are different for male/female and young/old).
I also don’t know what you have access to or can do or like to do. What would be the point telling you to go swim laps if you don’t like or don’t know how to swim or have no easy access to a pool?
Whichever workout you choose, you need to do low intensity long duration aerobics to lose body fat (3,500 calories of exercising for each pound of body fat you need to lose) and weight train to gain muscle mass. Depending on your gender/age, weight training can be anything from calisthenics to using small free weights to using gym weight machines or any combination of any of those.
Make sure you eat enough to cover your BMR (+ growth if you’re -21yo) and get a high carbs meal 2 hours prior working out (or playing sports).
Focus on carbs pre-workout (for energy to get an easy and efficient workout) and your can replenish post workout while adding protein and dietary fats.
Don’t give up on fish, eggs and turkey.
Be selective (learn to cook).
Allow your taste buds to grow. I used to not like onions, garlic, shallots, lemon and now I love my homemade onion soup (not the salty canned ones that taste nothing like it), I add shallots to my potato salad with sardines, I sprinkle my sea scallops with lemon…The smell of garlic is like “hum! What’s cooking, it smells good!?” for adults and like “eeww! What’s that stench?” for kids.
The smell of eggs cooking makes me nauseous in the morning.
But a hardboiled egg sprinkled with a dash of salt is perfect for a post workout snack.
I do frittatas for dinner, surely not for breakfast.
One of my sons does not like eggs, so if I make him a sandwich, I will not put hard boiled eggs in his.
BUT, he will eat eggs when I do my Broccoli Egg Divine recipe…as the taste of hardboiled eggs is overpowered by the Hollandaise sauce, the cheese, the delicious homemade bread crumbs and the broccoli. I was surprised the first time because I thought he would not eat that dish (fine with me) and he devoured it!!
He has no problem eating eggs when I use them to make cakes, cookies, custards or homemade pasta.
Turkey? I don’t like the “all year round” commercially produced packaged tasteless salty dry kind, cold cuts or pieces and not having any idea how that previously frozen turkey was raised and fed.
I only eat the turkey I cook in my oven, at home, like for Thanksgiving (in November in the US) and only the dark meat (leg/thigh). It’s juicy and tasty.
My family does not mind eating the white meat so I can get 100% of the leg/thigh and make homemade frozen dinners for my personal use.
Fish? I steam it outside on my deck, using a plug in steamer so I never have to deal with lingering fish smells the next morning in my kitchen.
A salmon fillet will taste delicious (not fishy like) with fresh broccoli and carrots steaming on the top tier or the steamer.
Notes:
Beside fish, eggs or turkey, good high protein food are dairies (milk, cheese, yogurts...Greek yogurts have 14 to 16 grams of protein), meat, poultry like chicken (do not eat the skin), legumes (beans, peas, lentils), grains (rice, maize...called corn in the US, whole-wheat pasta and bread, rye, buckwheat, oats, millet...) and nuts/seeds (peanut butter included, even if peanuts are not nuts but are from the pea family, so they’re legumes).
Combine legumes and grains and you’ll get complete protein. Like eating a slice of bread with beans, or adding rice to lentils, or peas to pasta, or eating peanut butter with bread…add jelly/jam and you get a PB&J sandwich.
recipes that are vegetarian?
Q. I'm a flexatarian and thinking about becoming a full fledged vegetarian.
Answer
Healthy Eating:
5 A Day Fruit and Vegetables
Eating the recommended 5 a day servings of fruit and vegetables is the most important element of any healthy eating plan
The Health Benefits
For the last eight years the Dept. of Health has been trying to drive home the "5-A-Day" message. Research proves that eating at least 5 portions of fruit and vegetables each day has very real health benefits. It can help to prevent heart diseases and some cancers. Evidence shows however, that many of us are not listening to this healthy eating advice. Recent research shows that only 1 in 7 of us achieve the 5 a day quota.
Dept. of Health to issue 5-A-Day Logo
To further drive home the healthy eating message, the Dept. of Health is introducing a new 5-A-Day logo initiative in Spring 2003. The Dept. of Health's logo will clearly indicate the fruits and vegetables that contribute towards the 5 portions it recommends you to eat each day. The logo will appear on fresh, frozen, tinned or dried fruit and vegetables and will indicate how many portions the food will count as. The criteria to use the logo is strict and aims to encourage you to eat a variety of fruits and vegetables.
In an effort to encourage healthy eating more research is being done by the Dept. of Health to help clear up confusion about what counts towards 5 a day and what doesn't - several processed foods with added salt, sugar and fat, despite containing fruit or vegetables will not at present qualify for the logo.
What stops you from getting 5 a day - Time, Money, Dislike All Fruit and Vegetables?
Lack of time for healthy shopping
Look out for canned, frozen and juiced fruit and vegetables. They are just as nutritious. Buying your fruit and vegetables in this way also means you have plenty to hand when you need it without having to spend time stocking up with fresh produce every few days. Healthy eating doesn't mean you can't make use of convenience foods.
5 a day is too expensive
Don't be fooled, you could find healthy eating better for your budget. Fruit and vegetables (excluding exotic / imported ones) are surprisingly cheap. An average banana costs 20p - less than most bars of chocolate / crisps from the vending machine - and provides more in the way of nourishment for less calories.
Choose fresh fruit and vegetables in season, not only are they cheaper they will also be most flavoursome and at their best.
Markets also tend to be cheaper than supermarkets, particularly if you catch them when they packing up for the day.
Alternatively opt for supermarket branded tinned or frozen fruit and vegetables.
Dislike All Fruit and Vegetables
With such variety of tastes, it's hard to believe anyone can dislike them all. Also remember that tastes change as you age and therefore things you detested in your youth (like brussel sprouts...) may be a lot more palatable now! Try a different fruit / vegetable each week until you find some you enjoy.
Working Your Way to Five A Day
Make it a mission to start working to your five a day quota. Remember you don't have to include all five portions overnight - your body probably won't thank you for it! (A sudden change can cause uncomfortable bloating and gas). Also don't rush out and buy a heap of fresh fruit and vegetables - to watch it rot in the fridge / fruit bowl over the coming week! Build up gradually, make it a habit and remember each extra serving is a step in the right direction. Try these healthy eating tips for including more fruit and vegetables:
Healthy Breakfast
Have a glass of 100% pure, unsweetened fruit juice
Slice some fresh fruit over your breakfast cereal or toss in a handful of dried apricots / raisins
Try a banana sandwich made with wholemeal / granary bread for extra fibre too
Make a delicious fruit smoothie from fresh fruit. Or add some skimmed milk / low fat yoghurt for a more creamy consistency
Healthy Snacks
Look out individual portions of carrot batons, dried apricots, raisins and grapes at the supermarket - grab these instead of chocolate / crisps
Make some crudites - carrots batons, celery sticks, baby sweetcorn, asparagus tips - to enjoy with a low calorie dip
Keep a piece of fresh fruit on hand - and ensure you eat it before you reach for high sugar / calorie snacks
Healthy Lunch
Add tomatoes, cucumber, mixed salad leaves to your sandwiches
Toss a selection of fruit / vegetables and salad leaves together for a delicious alternative - drizzle with a low calorie dressing and enjoy with a crusty wholemeal roll
Make your own vegetable soup for colder weather
Healthy Evening Meal
Try to include at least one vegetable with your evening meal
Add sliced vegetables to stir fries and disguise grated carrot in homemade dishes
Make a fresh fruit salad for dessert
Healthy Eating Out
Order a pure, unsweetened fruit or vegetable juice
Request a side salad or vegetables instead of chips
Order a fresh fruit salad for dessert
What is a Portion of Fruit and Veg?
1 apple, banana, pear, orange or other similar sized fruit
2 plums, satsumas, kiwi fruit or other similar sized fruit
1⁄2 a grapefruit or avocado
1 large slice of melon or fresh pineapple
3 heaped tablespoons of vegetables, beans or pulses
3 heaped tablespoons of fruit salad or stewed fruit
1 heaped tablespoon of raisins or sultanas
3 dried apricots
1 cupful of grapes, cherries or berries
1 dessert bowl of salad
1 small glass (150ml) of pure fruit juice
Healthy Eating with Weight Loss Resources
Your Weight Loss Resources Food Diary keeps a tally of your fruit and vegetable servings each day. Our calculation is based on the principle that 80g fruit or vegetables = one serving. Whilst, for simplicity, this is an approximation, it proves to be a good indication of your fruit and vegetable intake, and will help get to 5 a day.
Hope this Helps.?
Healthy Eating:
5 A Day Fruit and Vegetables
Eating the recommended 5 a day servings of fruit and vegetables is the most important element of any healthy eating plan
The Health Benefits
For the last eight years the Dept. of Health has been trying to drive home the "5-A-Day" message. Research proves that eating at least 5 portions of fruit and vegetables each day has very real health benefits. It can help to prevent heart diseases and some cancers. Evidence shows however, that many of us are not listening to this healthy eating advice. Recent research shows that only 1 in 7 of us achieve the 5 a day quota.
Dept. of Health to issue 5-A-Day Logo
To further drive home the healthy eating message, the Dept. of Health is introducing a new 5-A-Day logo initiative in Spring 2003. The Dept. of Health's logo will clearly indicate the fruits and vegetables that contribute towards the 5 portions it recommends you to eat each day. The logo will appear on fresh, frozen, tinned or dried fruit and vegetables and will indicate how many portions the food will count as. The criteria to use the logo is strict and aims to encourage you to eat a variety of fruits and vegetables.
In an effort to encourage healthy eating more research is being done by the Dept. of Health to help clear up confusion about what counts towards 5 a day and what doesn't - several processed foods with added salt, sugar and fat, despite containing fruit or vegetables will not at present qualify for the logo.
What stops you from getting 5 a day - Time, Money, Dislike All Fruit and Vegetables?
Lack of time for healthy shopping
Look out for canned, frozen and juiced fruit and vegetables. They are just as nutritious. Buying your fruit and vegetables in this way also means you have plenty to hand when you need it without having to spend time stocking up with fresh produce every few days. Healthy eating doesn't mean you can't make use of convenience foods.
5 a day is too expensive
Don't be fooled, you could find healthy eating better for your budget. Fruit and vegetables (excluding exotic / imported ones) are surprisingly cheap. An average banana costs 20p - less than most bars of chocolate / crisps from the vending machine - and provides more in the way of nourishment for less calories.
Choose fresh fruit and vegetables in season, not only are they cheaper they will also be most flavoursome and at their best.
Markets also tend to be cheaper than supermarkets, particularly if you catch them when they packing up for the day.
Alternatively opt for supermarket branded tinned or frozen fruit and vegetables.
Dislike All Fruit and Vegetables
With such variety of tastes, it's hard to believe anyone can dislike them all. Also remember that tastes change as you age and therefore things you detested in your youth (like brussel sprouts...) may be a lot more palatable now! Try a different fruit / vegetable each week until you find some you enjoy.
Working Your Way to Five A Day
Make it a mission to start working to your five a day quota. Remember you don't have to include all five portions overnight - your body probably won't thank you for it! (A sudden change can cause uncomfortable bloating and gas). Also don't rush out and buy a heap of fresh fruit and vegetables - to watch it rot in the fridge / fruit bowl over the coming week! Build up gradually, make it a habit and remember each extra serving is a step in the right direction. Try these healthy eating tips for including more fruit and vegetables:
Healthy Breakfast
Have a glass of 100% pure, unsweetened fruit juice
Slice some fresh fruit over your breakfast cereal or toss in a handful of dried apricots / raisins
Try a banana sandwich made with wholemeal / granary bread for extra fibre too
Make a delicious fruit smoothie from fresh fruit. Or add some skimmed milk / low fat yoghurt for a more creamy consistency
Healthy Snacks
Look out individual portions of carrot batons, dried apricots, raisins and grapes at the supermarket - grab these instead of chocolate / crisps
Make some crudites - carrots batons, celery sticks, baby sweetcorn, asparagus tips - to enjoy with a low calorie dip
Keep a piece of fresh fruit on hand - and ensure you eat it before you reach for high sugar / calorie snacks
Healthy Lunch
Add tomatoes, cucumber, mixed salad leaves to your sandwiches
Toss a selection of fruit / vegetables and salad leaves together for a delicious alternative - drizzle with a low calorie dressing and enjoy with a crusty wholemeal roll
Make your own vegetable soup for colder weather
Healthy Evening Meal
Try to include at least one vegetable with your evening meal
Add sliced vegetables to stir fries and disguise grated carrot in homemade dishes
Make a fresh fruit salad for dessert
Healthy Eating Out
Order a pure, unsweetened fruit or vegetable juice
Request a side salad or vegetables instead of chips
Order a fresh fruit salad for dessert
What is a Portion of Fruit and Veg?
1 apple, banana, pear, orange or other similar sized fruit
2 plums, satsumas, kiwi fruit or other similar sized fruit
1⁄2 a grapefruit or avocado
1 large slice of melon or fresh pineapple
3 heaped tablespoons of vegetables, beans or pulses
3 heaped tablespoons of fruit salad or stewed fruit
1 heaped tablespoon of raisins or sultanas
3 dried apricots
1 cupful of grapes, cherries or berries
1 dessert bowl of salad
1 small glass (150ml) of pure fruit juice
Healthy Eating with Weight Loss Resources
Your Weight Loss Resources Food Diary keeps a tally of your fruit and vegetable servings each day. Our calculation is based on the principle that 80g fruit or vegetables = one serving. Whilst, for simplicity, this is an approximation, it proves to be a good indication of your fruit and vegetable intake, and will help get to 5 a day.
Hope this Helps.?
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