Healthy eating - recipes for a fat novice please!

[FleaDog]

After biting the bullet and taking a photo of my self, and being treated to the sight of what looks like a sack of jelly strapped to my torso, I need to drop some fat.

I have never followed a diet, and I dobt want to lose a radical amount of weight, just go back down a coupke of clothes sizes.

I have an extremely sedentary lifestyle (desk ased job) and after work at least 4 evenings I am driving dc around or taking elderly parents shopping, to apps etc, so I need to sort out increasing my footfall.

Whst I would love help with isxeating habits, easy recipes etc.

I'm not going on a diet, fasying, following plans etv, I just need to change what I eat mainly so it will be somthing O can stick to rather than a rigid plan or major change that I know I wont stick to.

I have terrinle eating hanits so I know I can stop negative behavioirs with willpower aided stronly by the photo of doom, but would love people to share easy, healthy recipes that would suppprt losing weight.

Many thaks for any responses!

Proper food and more salad 😊
Steak, chips and salad.
Baked potato, tuna, salad.
Home-made spag bol with salad.
Roast chicken, roast potatoes, veg, (Salad optional!)

Try to cut out ready-made food. Use oil but not cream. If you eat sandwiches, try them without butter (and with more salad). Have high-quality chocolate but not filled bars. Make popcorn in the microwave, salt it, eat instead of crisps. Don't drink pop, have flavoured fizzy water instead. If you're a juice drinker, water it down.

What are your food vices, d'you think?

Mainly I'm here for the flood of replies telling you to live on lentils & chickpeas 😂 Nothing wrong with them, but I can't digest them and don't much like 'em anyway!

What do you normally eat in a day? Sometimes there are easy quick wins.

But yes veg and salad - at least half the plate for every meal and not loaded with calorie heavy dressings.

It really depends on what your definition of healthy is. Some people consider it low carb, others low fat, some think high nutrient density regardless of any macros… For me it’s varied meals that have all food groups present and vaguely in balance with one another, I like to hit the 30 plants a week. This salad is an example of that for me. If your food is satiating and delicious you are less likely to be tempted to snack. That being said I simply cannot trust myself around an open pack of digestives so I try and make sure we don’t have many snacks in.

Actual meal suggestions (dinners)

Fish (any you like) in a parcel of foil or baking paper, with half a glass of white wine or vegetable stock, garlic and herbs). Bake. Serve with salad/green vegetables and new potatoes. You can also change up the flavours - so do ginger, garlic and soy and serve with stir fried vegetables.

Grill marinated meat and serve with salad or veg

i I think there’s a salad thread somewhere that might be worth a look.

Add lots of veg/ salad to meals
Snacks- a piece or two or fruit in the day
Having said that, also allow one thing per day you really want (small bar of chocolate, glass of wine, bag of crisps etc.) so you stick to the healthy plan! (I try to wait until late so that I can look forward to it.) If I cut out everything bad I fall off the wagon!

I've lost a stone recently (2 more to go) as I'd turned into a tub of lard. I am doing more exercise but I think it's the food that has made the difference.

Basically it's eat less and more veg.

Get a handle on portion size, put your reading glasses on and realise that a portion of soup is 1/2 a can etc etc.

I'll have poached egg on toast for breakfast, with roasted tomatoes (done night before or for the week) and/or 1/2 an avocado. It's quick to make and filling.

Or full fat greek yoghurt with fruit and nuts.

lunch is usually home made soup or left over dhal or similar- so there's protein from lentils or beans. No carb. But I'll have a banana in the afternoon.

Dinner is grilled or baked salmon or chicken or lamb with salad or greens and rice or jacket potato. The salad is often home made coleslaw with a lime or oil dressing. If I have curry then a third of the plate is made up of coleslaw dressed with lime, chilli and coriander and some chopped salted peanuts.

I've cut out drinking wine in the week (unless there's a good reason), snacking at work, snacking after tea. Puddings, cakes etc - only if there's a good reason.

Hi everyone, apologies for the delay replying!

All great info, salad is bulking out most of my meals, having soup, smaller portions,

Really appreciate responses!

Are you able to go out for a short walk in your lunch hour too?

This breakfast recipe from the Hairy Dieters is a good one on a morning when you've got a bit more time.

These Chilli Salad Bowls are great too and the DC love them.

Get a different plate and bowl, smaller size

Lots of dhal and bean chillis or veggie curries, with things like tofu or fish for the protein

Fewer bread based products, build your plates around protein and veg