I need some help re. eating habits and exercise, thought I'd start with you guys!

[NatalieJane]

I am 5ft 5, 10.5st, size (large)10/12 on top, and a 14/(small)16 on bottom.

I seriously eat the wrong foods, drink too much wine, and am completely and utterly unfit like you'd never believe.

However, I have lost around 3st in the last two years (the last 6 months I have been lucky to lose a lb a fortnight though, except for some odd freaky weeks where I'll lose 4/5lbs?), through doing nothing but cutting down on the amount of shit I eat, and skipping meals. I very often don't eat anything until tea time (around 9-ish in our house), but then end up with something like chips/pasta/rice or just snacky crap out of the cupboard because it's gone 10pm and we CBA to cook. And I don't skip meals intending to shift pounds, but because I am genuinely not hungry.

Apart from the usual running around after 3 boys, I take no real structured exercise.

Now there are lot's of reasons (and excuses) why this is the way things are, without going through them all, I am not lazy, I/we are up at 6am most mornings and literally do not stop or sit down until 9pm most nights, sometimes 10pm. We both work, however I have just cut my hours from full time to just two days a week, and so now, for the first time, I feel I have some time to start getting into shape and doing something about my weight/fitness levels. To back all this up: my SIL came to stay with us at the end of last year and she was truely shocked as to how much we do V how little we eat V how we're not tiny skinny minnies!

I have lot's of wobbly skin (especially belly/bum/thighs) from pregnany/weight loss, and ideally I really would like to try and get rid of at least some of this at the same time as losing the weight and gaining some fitness - well that's the plan anyway.

So there, I have painted the very grim picture of myself, and I really want to turn this around. Where do I start? Does anyone want to be my coach?

Am going to press post now, before I wimp out again...

Well, I have just started a new weight loss programme in Canada and it is absolutely brill. I did WW in the UK and lost a ton of weight but it eventually just went back on, especially after DS was born and I got lazy and ate biscuits was tired a lot. It focuses on nutrition and exercise and apparently changes your lifestyle forever. Unfortunately I can't tell you what you need to do as we were all given our own eating and exercise plan, but the major things I took away from the first meeting were that you must eat breakfast, drink loads of water and have 5-6 meals a day. They break everything down into protein, starch, dairy, fat, fruit and vegetable and then tell you what to eat and when to eat it. It is more about eating a balanced diet and eating regularly to speed up your metabolism. I already feel so much more positive about myself and maybe even like myself a bit, because I know I want to be healthy and fit (and also slim). The programme is called WOW weight loss. I have also joined a run club, something I thought I'd never do! I figure if I'm going to do it it is better to do it with others than alone. Not much help I'm afraid but sending positive thoughts your way. Just do it! [bgrin]

Oh and I'll also just say that I have never eaten so much on a 'diet'. I struggle to finish all my food every day, and I am NEVER hungry.

Thanks Jenrendo :-)

See this is my problem now, I am not hungry till around 5/6pm, so eating anything before that seems crazy, who eats when they're not hungry? So the thought of eating 3+ meals a day, actually makes my stomach turn

I was looking at the slimming world website before, but I would be worried joining something that requires me to eat all of that food when my body is so used to one 'meal' a day, am I not just going to pile loads of weight on?

That's what I thought but no, the more regularly you eat the more your metabolism speeds up. Obviously it's also down to what you eat too. Not eating 'til the evening is so bad for your body, as essentially it's starving, so when you do eat that meal at night it stores every ounce of fat you eat and grabs onto all the calories (I'm sure there will be someone along who actually knows how to put this properly!) My jeans are already feeling more comfortable after just 2 weeks. It is a pain having to eat so often for me because I am out every morning, sometime for lunch, coffee etc and have to totally plan what I eat, take stuff with me wherever I go and track my food, but I'm hoping that after a few months it will become second nature to me. I'm not going to lie, it is hard work planning what to eat, counting things out and filling in my food tracker but I am so bloody determined. I am coming back to the UK in April and do not want my family to be shocked with how fat I am, but how well I look instead! :) The programme I am doing is only carried out by qualified nutritionists who really know their stuff. If your stomach is churning at the thought of cramming all that food in, try little steps like a few carrot sticks in the afternoon or a small handful of nuts. DO you want me to show you what I've eaten today? I can give you a list if you like?

Ooooh, yes please :) Time for some inspiration I think!

What about exercise? Bearing in mind I am very unfit, where do I start with that? And how do I do it without ending up looking anything like Jodie Marsh?!

jenrendo seems to have you sorted on the eating side - I'd agree, regular eating of the right food is the key. Have a third to a half of wnatever plate you use veg, and split the rest between protein and carbs (pasta, rice, potatoes etc). Cut refined sugar right down/out. You'll get cravings at first, but they go quickly.
Exercise - I've started seeing a personal trainer who takes care of the technical weight/resistance training bits to build some muscle tissue (burns more calories than other sorts) but she advised doing some walking every day. It's made a huge diffference. I walk at least a mile and a half every day, my legs/bum are getting toned and I am losing a kilo a week at the moment. I have an underactive thyroid and weight loss is usually really slow, so I'm impressed with this! I have about 6 stoneto lose, so it's going to be a long process in my case!

Thank you :) I don't actually eat much sugar, I have a cup of tea in the morning (3 sugars - I know!) and other than the too much wine at the weekend, I can't think of anything else I eat regularly that would be full of sugar. I don't eat chocolate/cake/biscuits etc. (Well, maybe a galaxy bar once a month or so) In fact I don't snack/graze etc. I don't even pinch bits of the DC's treats or dinners! By rights I should be teeny tiny!

I am absolutely stuffed full of a horrible head cold, so don't feel like doing much of anything at the moment, so am planning on starting some sort of exercise routine next week. Is there a 'easy' work out dvd or something I can get, just to start me off? I live in the arse end of nowhere and while we have a gym, there is no creche, so that is out of the question for the time being. Any walking I do is at a 3yo pace, don't think that is going to work! Once it is lighter in the evenings I can go then, but don't fancy walking through the fields on my own in the dark .

Hi Natalie. It is just early morning here and I'm busy with DS. Ii will post this afternoon with a few examples of what I eat throughout the day when I have more time. Hope you've haad breakfast! :)

Any walking I do is at a 3yo pace, don't think that is going to work!

Stick your 3 year old on a push along bike and push the bike along at your speed

How many cups of tea or coffee do you drink through the day?

Breakfast: apple. (it's a start isn't it?!)
Lunch: aimed for hard boiled egg with a slice of brown bread, but turned into semi-firm soft-ish boiled egg and half a slice of brown bread soldiers! (Am not a good cook. And I need to go shopping!) Handful of grapes.
When kids get home am planning some carrot and cucumber sticks, no idea for dinner yet, doubt I'll be hungry at all...

I only have one cup of tea a day, I'll have the odd coffee if we're at a cafe or something. I drink water all the rest of the time. The bike thing might just work

Skipping meals and not eating till the evening is terrible for your health - you could end up with all kinds of digestive issues (including ulcers). PLEASE listen to Jenrendo - you need small structured meals (to stop the bingeing on carbs late at night) and start walking everywhere at speed (as if you were running late for a train) - check out the Davina dvds. They are a good starting point for dvds, v clear, give beginner and advanced options and will start you off well (she does a DVD which is 30 minute work outs which would be ideal).

Thanks, will go look on Amazon.

How do I eat though, when I'm not hungry? Every swallow is hard! Will I start to feel hungry at the 'right' times?

Yes, you have to re-educate your body I'm afraid. Go for a smoothie instead of your morning cuppa with sugars to give you energy - home made smoothie with banana, fruit and some yoghurt gives you sugar but in a way that lines your stomach. Aim for some protein and carbs in your day time food and make your evening meal protein and veg.

Is there anywhere that sets out a weekly/fortnightly (whatever) meal planner thing? I am not organised enough to this on my own!

And how do I work out if I am eating enough to sustain the (gi-bloody-nooooormous) pressure that exercise is going to put on my body?! Do I need to start calorie counting? (How?!) and how many calories am I supposed to aim for?

Annnnd, will an exercise DVD help with my plentiful extra skin?

Sorry for all of the questions, I have never been on a diet (as such) before, and I have absolutely no idea how to find out if what ever way I do it, is the right way. I am probably lucky in a way, at least I won't be feeling hungry/trying to break grazing habits, but I am still a bit wobbly at the thought of eating more to slim down... I know it makes sense in my head, just goes against everything else!

Exercise will help tone you, change your body shape to look leaner etc.

Try Myfitnesspal app which is pretty good - will give you calories to eat to lose weight, or maintain, and factor in exercise calories to your allowance too which will help.

I'm not a big fan of diets with prescribed meals so cant help there I'm afraid - but am sure someone else will come along soon. May be worth checking out Ian Marbers The Food Doctor diet in library (is all about GI eating) for ideas.

Ok, so a typical day for me would be breakfast at 8.00am, high fibre cereal (2/3 cup), skimmed milk and satsumas or a banana. Snack at 10.30am of weight watchers wholemeal bagel, natural peanut butter (1 1/2tsp) and another fruit. Lunch at 12.30pm of a vegetable soup and tuna salad or veggies and houmous (sp!). Afternoon snack at 3.00pm of another fruit, and another veg, then dinner at 6.00pm of something like 3oz chicken breast, lots of veggies and a couple of small potatoes. This programme calls portions 'exchanges' and I am allowed the following per day: 3 fruit, 7 veg, 3 dairy, 3 fat, 4 protein, and 7 starch but rememeber that this is a personal programme which is specifically for me based on weight loss, hydration level, body fat level and activity level. Every week we are weighed on special scales that read hydration, body fat and weight and essentially you are trying to increase hydration and decrease body fat and weight, so change the composition of your whole body rather than just count calories. It is trying to teach us about good nutrition and lifestyle. I am off to get weighed in a couple of hours. Good luck and well done for having breakfast! Small steps make big changes :)

Sorry, I am at work today so not had chance to reply, but thank you, incredibly helpful. I haven't been prepared enough and not bought any food with me, but am going to get some food in tomorrow and start properly.

Now I have made the decision to really do this, I just want to do it, wish this bloody cold would go! Looking forward to Tuesday, will be my first day off and expecting DVD delivery Am strangely excited.

I think that if you aren't hungry until the evening then either:

a) you are suppressing hunger with caffiene and / or
b) you are eating too much the previous evening

Recommend myfitnesspal and 30 day shred.

Thanks for the recommendation

I thought (from what I've read on here) that the 30 Day Shred was hard?! Don't think I'm up for that just yet!!

I didn't think one cup of tea had much caffeine in? Last night we ended up with cheesy fish finger sarnies (2 slices brown bread, 3 fish fingers with a tiny slither of cheese melted on to each one) is that a big meal? I am completely bloody clueless!!

Am wondering if something like slim fast might suit me? Am I right in thinking its a shake for breakfast and lunch and then a healthy meal? Is it actually any good? Health wise as well as weight loss wise?

To be brutaly honest I think

your body is used to receiving the items of food given

breakfast tea and three sugars - this is not an ideal breakfast but in itself is a fair amount of calories to get you going

you miss lunch

dinner is late but then of poor quality, fish fingers are promoted with omega three - there is more omega three in three frozen prawns than a whole fish finger, which is bread crumbs, flour, sugar, a few chemicals and a bit of fish.

You would be far better getting a piece of fish for example smoked haddock and grating some cheese on top and sticking in the microwave and eating with a salad. Then you would be getting some vegtables, nutrients, roughage and omega three.

Glass of milk fro breakfast and a glass of milk for lunch - which is far better again than some shake from a slim club.

Do though try going for a run before breakfast and see whether that increases your hunger and diminishes your boaking at eating. Possibly a 3 km run would help your body into being hungry.

I am not trying to be harsh with the above but possible can explain it in car terms

you are a car and you want to go as fast as a sports car

but your owner will only buy you the cheapest oil and refuses to put more than one litre of petrol in per week then expects you to drive for miles.

You can't do it your teird and worn out

but a new owner buys you and gives you quality oil, puts water in your washers and the engine is re tuned

then they give you petrol every day and you drive like a dream, you wizz round the town and have lots of extra energy that you do the 30 day shred every other day and have a quite run every night when your owners in bed.

I have no idea why your previous owner was so very mean to you, but at least the new owner is kind and now you are healthy and fit.

Totally agree with ivykaty! Why pay for some horrible, chemical-laden shake when you can just have a glass of milk and a banana or whizz it together for a smoothie or chop it up and have with a good natural yoghurt.

I am SO anti all these diets/clubs you have to pay to join, do some point/syns whatever system etc. They're just exploiting people desperate to lose weight and they DON'T work (otherwise how else could they keep in the diet business after all? They need long-term/repeat customers...)

Anyway, (climbing down from high-horse ), also recommend myfitnesspal to check food/exercise, where you are in terms of fuel in/energy used..

Also recommend upping your protein to fill you up properly/healthily so egg for breakfast - boiled/omelette? Takes no more time really than using the toaster..Lots of fish, lean meat and milk or yoghurt. Try and cut down on carbs - they spike your blood sugar and make you more hungry after a bit.

Disagree, I'm afraid, about the need to have 5-6 regular meals - a lot of recent research disproves this. 3 meals and no snacking generally much healthier and seems to fit with your lifestyle. In fact if you drop the occasional meal easily and want something FREE and with MN support, why not join us on here www.mumsnet.com/Talk/big_slim_whatever_weight_loss_club/1373044-Has-anyone-heard-about-the-Intermittent-Diet-Im-thinking-of-giving-it-a-go?reverse=1

Further (evidence-based, proper clinically trialled) info here:
www.genesisuk.org/media-centre/articles/The%20Intermittent%20diet%20.html

Wow! Thank you

Loads of info to take on board there, and Ivy, I didn't feel you were being harsh at all, it all makes complete sense.

So, no slim fast?! Good, as much as I would have found it soooo easy, I have never tried one but didn't really fancy doing either!

I am preparing a shopping list, (while I should be working!), am determined to do this the right way.

I will take a look at that thread next week when I've time to read it properly, thanks

P. S. is semi-skimmed milk ok?