To ask how to get fit?

[happylittlefish]

I'm very slim, but am not fit. I have an okay diet and do a little exercise, but I want to be healthier. I need ideas on exercise that is easy to incorporate into a busy schedule and high calorie but healthy food ideas. In a typical day I'll eat:

• Cereal/porridge & grapes
• Wholemeal sandwich, banana, apple, flapjack/cereal bar/yogurt etc
• Tea, whatever it may be (pasta, burgers, pizza, chicken & rice, fish etc)

The thing I really struggle with is binging - and its always on crappy food. I really want to be healthy and fit. Can you help me??

[Captainkanga]

Uselessly, I have no advice but you sound the same as me! I'm pregnant at the moment but watching for ideas for once the baby arrives

[QueenofLouisiana]

Can you make healthy food easy to reach- so chopped fruit, salad etc. Kale crisps next to the desk, not Pringles. Then when you want to binge, the easy option is also low fat.

What type of exercise can you do? What do you like to do? Pick one you like- and stick at it. No matter what it is.

[Nomorechickens]

For exercise, how about a light set of weights and do some bodypump style exercises, maybe 20 mins a day. Do some classes / use a trainer first to learn exercises and technique.
Food - keep a supply of healthy treats eg sugarsnap peas dipped in baba ganoush, strawberries, medjool dates (ok not so healthy that last one). Get things that seem a bit special or luxurious. Don't buy biscuits or whatever you tend to binge on

[happylittlefish]

Thanks for replies 😊

I love football, rugby, rounders, netball, running and all other athletics. I would do weights but I have very very low muscle - that's what I want to work on. I'm so scrawny and small it is remarked on, but I cant gain weight (despite the nightly binging). I probably average 3500 calories a day.

I just think its damaging my health, and I want to look and feel better. I was thinking something like this:

• Plain porridge w/raisins & nuts

OR
Eggs on wholemeal toast

• Salad with lean meat/egg, fruit, veg sticks, hummus, protein bar, yogurt
• Lean meat/alternative, wholegrain carb, lots of veg
• Snacks of fruit, veg, nuts, seeds etc

Think that's okay - would also try and go running etc and cut out binging

[branofthemist]

For exercise I did weights for a while. Which was good. But I swopped to martial arts. Which is something I have always been interested in. Because I love it, I rarely miss.

I also did couch to 5k to increase my fitness levels.

Martial arts also stopped me eating crap. Because it hinders my progress. Because I am really into my sport I try to support my progress as much as possible.

[topcat2014]

I recommend keeping a food diary. I use Google Docs - that way I can log in from wherever.

I just use one column as a long list, with each item on it's own line eg:

Prawn Curry
Rice
Garlic Bread.

The mere fact of having to write it down acts as a deterrent.

If you are feeling really keen you can write 'tomorrows' food out before you get there.

Also, I am currently only eating fruit during the working day. It works for me, and I don't plan on getting obsessive about it.

I also have a personal trainer - which is pricey, but without it I know I would do nothing.

[KatharinaRosalie]

You need a lot more protein in your diet, especially if you're trying to build muscle

[happylittlefish]

Could you give me an example of a high protein day please?

[KatharinaRosalie]

Ah sorry was doing stuff and cross posted. Your new plan is actually not bad, depending on quantities. Definitely eggs for breakfast instead of porridge. Lunch and dinner put more emphasis on the meat/chicken/fish, so some carbs, lots of meat. Don't be afraid of fat, fat fish is very good for you.

Nuts are a great snack. Fruit is of course healthy, but tends to make you hungry soon, so some snacks could also be protein - piece of cheese for example, cottage cheese, greek yogurt etc.

Running is good cardio but if you say you're scrawny you would rather benefit from weight training.

[happylittlefish]

Just binged 😞 had loads of choc cornflake cakes, lots of shreddies, a big baguette with butter and some cheese cubes. Feeling quite disappointed.

Ah well, back on track tomorrow. Plan is:

• 3 scrambled eggs, 1 small slice granary toast
• Chicken salad (lettuce, cucumber, tomato, pepper), strawberries, apple, banana
• Beef burger, small side of tomato & mozzarella pasta and lots of salad

Will also do an hour of football tomorrow

Thank you for all replies - they are very helpful 😊

[lljkk]

Most of what you posted is about what you eat. Being fit isn't what you eat.

Exercise is a habit, however you can enjoy that habit, fit it in.

[PurpleDaisies]

I'm a bit confused too-you're talking almost entirely about diet and not fitness.

I joined a gym and tried out all the classes to find ones I liked, then just made them a normal part of my week. Once you get in the habit it's great. I also use weights a lot. If you can afford a personal trainer I'd highly recommend it. Write down your starting weights and times and review in a few months. I'll guarantee you'll have made progress.

[mixety]

Do short 30m workout videos at home, I have found it by far the easiest, most convenient and cheapest way to fit in all-round workouts. Something like Jillian Michael's Shred has a mix of cardio, strength and abs in it. You just need some dumbells, but from what you have said about your level of fitness you could just start with filled water bottles instead.

This and loads of other similar videos are on YouTube for free. I dont know so many beginner ones except Shred though, maybe someone else has more specific recommendations? Just try typing in 30 minute workout and see what comes up. I like to limit it to 30m as I am more likely to be bothered to do it than if it was 45m or an hour.

[GrumpyMummy123]

I'm not in same situation, but I found planning and tracking really helped me improve my diet. Also getting rid of all the junk out of the cupboards and fridge! DH took all the crisps, chocolate, biscuits etc into work to get them out the house. Sounds silly but just planning everything in advance for doing the grocery shopping then tracking it when I'd eaten it and having plenty of healthy snacks like fruit, unsalted nuts, plain popcorn etc on hand made a massive difference. I used My fitness pal to track and before I stuffed something in my mouth I'd look it up and most of the time decide against it and have something more sensible if hungry.

I also started running. I signed up from a 10k to have something to work towards. Running works for me as I could just go whenever I could. Trying to get anywhere for a class at certain time never worked for me - too much planning and co-ordination with DH to be home from work on time etc. Plus I can go any time morning or evening, 10mins or 90minutes whatever time ive got. I know running doesn't suit everyone but if you don't enjoy it or its too much effort you won't stick to it!

[WeirdAndPissedOff]

I would try to work out why you're binging of an evening. Your main diet - both old and new sound healthy enough.
Is it boredom? Then perhaps do your workout of an evening.
Hunger? Restricting calories in your main meals might make it worse.
Temptation? Try to make changes at the shopping level, so their aren't any naughty snacks available.
Or thirst? Sometimes people mistake thirst for hunger, and snack.

If you want to build arm sttength/muscle then I would suggest starting with small weights or pushups.

[happylittlefish]

I think I binge because of boredom, so yes, I'll fit in a workout then 😊
I thought getting fit was mostly diet? Or was I wrong? If so, I'll focus more on exercising.
Thanks for replies

[branofthemist]

Getting fit has very little to do with diet.

You can be over weight and fitter than someone slim.

While my sport has encouraged me to eat well to support it. It's the exercise that gets me fit. Eating well supports it. But I can't fit eating well alone.

How your body looks is mainly down to diet. If you want to lose weight and exercise, but eat loads of crap. You may get fitter but won't lost weight.

Again if you want to build muscle for a more toned look, you need to eat right and do exercises that build muscle.

But getting fit is different to changing your body.

What is it that you want?

[PurpleDaisies]

I thought getting fit was mostly diet? Or was I wrong? If so, I'll focus more on exercising.

I think you're thinking of losing weight which is supposedly 80% diet and 20% exercise.

[sleepwhenidie]

I'm going to address your food because this seems to be what you really need . The secret to getting fit is finding something active that you love doing!

If what you say you eat in a typical day is accurate then I'd say that at least part of the cause of your bingeing is the lack of things that your body actually needs - protein, good fat and veggies. The food you list is very carb and sugar based and whilst carbs aren't the devil, processed carbs in particular they aren't high up in the list when it comes to what they provide to our body. So when it needs all the stuff you arent giving it, our body shouts "hungry" (but not necessarily interpreted by our brain as "hungry for broccoli!" The other thing about lots of highly processed carbs is the yo yo effect on blood sugar levels which also spoke our appetite for more energy. Lower GI carbs (which tend to be whole foods) are better for stabilising this.

Without worrying about necessarily adding or taking away carbs, try and include protein and good fat at every meal.

Protein would come from eggs, meat, fish, full fat dairy (Greek yoghurt v good), nuts, peas, lentils, chickpeas.

Good fat in avocados, cold pressed oils, raw nuts, oily fish (salmon, sardines, mackerel), seeds, olives...

[Toffeelatteplease]

Download something like my fitness pal that not only tracks calories but nutrients as well. Diet has totally changed since doing this.

For me protein-wise I generally eat a good size portion (100g+) of salmon and same of chicken, topped up with mushrooms and courgette (not much proportionally but if ypu eat a fair amount ). You need to work out ypur favoured protein source and run with it.

Work out if you are someone who needs to remove all the bad stuff from the house or whether you are someone who needs the treats but also needs to make them work for you. So I don't stock ben and Jerry's tubs anymore but they do do a some individual ice cream and I have one most days, don't eat crisps so much do eat popcorn. (I'm losing weight on a 1200 cal diet)

[happylittlefish]

I don't want to lose weight - I just want to be fit. I'm terribly thin and cant gain weight, but would love to actually get some muscle (as I have barely any). I have really low stamina and I get tired easily, so id just like to address these issues.

Thanks for readdressing the food area. I do eat quite little protein. I haven't stuck to todays food plan, but it hasn't been unhealthy per se. I haven't binged (yet) which is good 😁

I've done an hour of football, 50 minutes walking at moderate pace, and will walk the dog later 😊

[Toffeelatteplease]

Mfp isn't just for losing weight. Good for tracking the nutrition in your food (especially if you are exercising) and you can set the calories to maintain (what I will do when I get there) or gain weight.

In your case I would use it to check ypu are eating enough. Especially if you are trying to build muscle. There is a lot of knowledge on the forums about how to get fit and build muscle, I leant so much just from the nutrition and fitness chatter

[ginorwine]

I'm wondering if you are eating enough and if your body is going into starvation mode and leading to binging
I would have a protien based breakfast as it will stave off hunger latter in my view
How about a mid am snack of nuts too
What triggers the binging - is it
Bordem only or do you feel hungry ? I Wd have protien veg and carbs for eve meal

[sleepwhenidie]

Protein is essential for gaining muscle. If you do use mfp then pay more attention to the nutrition breakdown than calories. Aim for 100g of protein per day and see how you get on in terms of gaining muscle and any effect on binges.

[happylittlefish]

Thank you for replies 😊 I'm not too keen on eggs, so stuck for ideas on protein filled breakfasts.

No, I don't think I am eating enough - I feel like I need to replenish my 'uneaten food' at the end of the day, which is when I binge.

I'll get mfp and start tracking tomorrow. The thing that I find hard is eating a lot of meat, due to the controversy of health effects of too much meat, and I was a veggie for a number of years.