Getting started, when it comes to eating right.

[BVB]

A little over a year ago, I weighed close to 270 (I'm 6'2'' and 25yrs old), and I decided I needed shape up. So I started lifting weights and running. In addition I cut out some unnessary foods (nothing major, just dessert, fatty snacks, soft drinks, etc). I've been able to lose about 35lbs, which is huge, and I like the changes I've seen in my body, but I'm still 35lbs away from my current goal. I think I have reached a point where I need to start eating better to continue my progress. Currently I still eat very unhealthy foods. I eat Mexican food 5-6 times a week (tons of chips and salsa, refried beans, the works), and I eat out almost every meal. I recently discoved John's site and want to use it to improve my life, but I don't think I can just flip the switch and start an eating program like that. My fear is that it would be a sort lived change or my body might shut down from such a major change in diet. So what would be the best way to get started eating right. . . what "baby steps" should I begin with? Thanks for your help!!

[Chris_Otto]

Start charting your calories and measuring your food intake. Trend your protien/carb/fat percentages and that should shed light on why it you've hit that plateau. My suggestion is to try to do that for a bit to see where you stand.

[Jounetsu]

i slowly cut back on the bad foods, try introducing healthier versions- ie grill instead of fry if you cook, making the change slowly. Some slip ups are inevitable but dont let them make you give totally.

Theres some pretty good advice on this sort of thing at bodybuilding.com, thats how i got started.

[WierdBeard]

Based on personal experience (I love mexican food), what I did was instead of cutting out the things I love to eat, I started eating less portions of them. For example, instead of eating 5 steak quesadillas with the works, tortilla chips, refried beans and pico de gallo, I ate 3 plain quesadillas, tortilla chips and refried beans. Then I cut out the beans, and so on. After that I just concentrated on eating other stuff and kinda made it a hobby of finding healthy food I liked. It's really not that much of a challenge actually, for instance I had almost a moral objection to eating soy meat. "Not real meat?? Hippies!!! Pass me the dead cow!!" Now, I love it. Look in my fridge and you'll find everything from meatless burgers to meatless hot dogs. So if you're afraid of cutting it all out for fear of going back to it in a moment of weakness, just do it slowly, one thing at a time.

Hope it helps.

[BVB]

When should I start introducing different supplements into my diet?

[PxT]

Originally Posted by BVB

When should I start introducing different supplements into my diet?

Other than a good multi-vitamin, probably not until you have a good idea of what your daily diet is like. As mentioned above start charting your calories, etc. Then once you have a good regular idea of what your meals look like you can make an informed decision on which supplements (if any) you may need.

[Supervivet]

First off - what are you having for breakfast?

When I began my weightloss I started by eating a good healthy breakfast of oatmeal porridge and sugarless juice. This keeps me feeling full for 3-4 hours + it's a great breakfast when you are lifting weights!

As far as the rest of the day is concerned food-wise, just leave it alone for a week or two. You'll probably notice that you're less hungry 'come lunchtime, and you won't feel the need to gorge yourself on the fatty foods.

If you want to progress a little faster, try to eat a banana or two in between meals - and cut down the size of the servings of the fatty food. The idea is to keep eating, not starving yourself, but eating wholesome food.

I try to eat every 3 hours. Of course I don't eat a lot every time, I just want to keep my bloodsugar at a respectable level so as not to feel the need or urge for high fat/sugar -food.

All the best!

[BVB]

[quote=Supervivet]First off - what are you having for breakfast?


For breakfast I usually just have a Special K cereal bar, if I have anything at all. Breakfast is probably the thing I need to start paying more attention too. It is easy to overlook, but if I want to achieve my goals, it is something I need to take more seriously.

[PxT]

Yep, that old syaing about breakfast being the most important meal of the day is true... don't skip it, especially if you plan on working out later in the day you need to set yourself up with some good energy. Eating a good (nutritious) breakfast will also help prevent you from gorgin on Double Quarter-Pounders at lunchtime as you will feel less hungry.

[Supervivet]

Originally Posted by BVB

For breakfast I usually just have a Special K cereal bar, if I have anything at all. Breakfast is probably the thing I need to start paying more attention too. It is easy to overlook, but if I want to achieve my goals, it is something I need to take more seriously.

Yup.
I'm not too sure exactly what a Special K bar contains as far as the mixture carbs/sugar/protein is concerned. But I'm guessing it contains some kind of dextrose sugar (i.e sugar that is quickly taken up and processed by the body - giving you a small sugar-rush?) and some carbs?

Now - Sugar is not a very bad thing, but then again in this case its not a very good thin either. You should be looking at consuming a reasonable quantity of "slow" carbohydrates for brekfast as these will burn slowly inside you and let you go further without feeling hungry.

I eat a porridge based on 250 ml (one cup) uncooked (dry) oatmeal every morning. To make this a little more fun to eat I usually add a tablespoon of sugarless jam. A few cups of black coffe later I'm ready to take on a new day!

3 hours later I have my first snack for the day. This can be a piece of brown bread with a slice of turkey, or it could just be a banana. Just to keep my bloodsugar up. Another 3 hours later it's time for lunch - and that's how I eat my way through the day. I don't eat a lot every meal - but I'm NEVER hungry.