Changing my Diet for the better....

[Fowlersrs]

To cut a long story short I use to have a very high metabolic rate due to an over active throid which meant I could virtually pile the crap in and burn it off without putting on any weight..

however since ive been to the docs and now had treatment for said thyroid im not getting away with it any more. my metabolic rate has slowed down massively and im starting to put on the weight.. I should add im not a big fella, I weigh 79 Kilos at present but its the way the weight is distributing itself on my body that has lead me to do something about it..

When I previously had a gym membership I hit the weights hard but even with high protein intake I couldnt really add muscle mass because the thyroid was burning burning burning..

Now I dont have that problem the weight is beginning to show on my belly... I have a relatively skinny figure but ive noticed how much shape my belly is taking and im not happy about it so I want to hit the gym to lose the belly and build upper muscle..

but as we know gym work is only half of it, I need to sort my diet as being a single-ish lad of 26 I dont really look after my body that much.

this is my typical diet routine..

Breakfast

Usually between cereals like frosties or crunchy nut with skimmed milk, or hot cross buns with flora butter.. I need something fast because I always need to get out the door, this is one area I think that needs attention, but im looking for quick breakfast suggestions...

Mid morning & Lunch @ Work

Being a tradesmen I have to take my own lunch every day, now I usually do sandwiches as theyre simple and easy, using something like a seeded wholemeal bread I have normally a cheese filling with something like pickle or salad cream, not the best start I guess.. I take mini tomatoes with me too as I enjoy them massively, one thing im sure that needs changing is Crisps, I eat 2 bags at work and im sure this is not good for me??!! I also take normally a cereal bar for mid morning and some chocolate for lunch & a yoghurt.. Should I be ditching these and replacing them with something else?? Any suggestions on good quality fat burning foods to take to work that will keep me going..

Evening Meal

This is the area I dont feel too guilty about, I am not someone who buys ready meals at all. I know how much shit and salt they have in them so I avoid the isle completely.. what I tend to do is cook chicken & veg (like those season and shake things in a bag) with veg and potato chips done in the oven... I thought potatoes where ok?? are they not??!! I also do lean mince chillies and currys aswell with rice.. this is the one area I think I can manage.

Other..

One thing I do struggle with is drink, no not the alcoholic variety, dont do alot of boozing, I mean what I drink at home.. I use to drink vast quantities of fizzys eg coke.. I new this was doing me no good so I jacked it, however in its place I have put either apple juice or something like hot chocolates (with milk) to drink in the evening.. how bad is apple juice, its the sugar content thats the problem I take it?? drink in moderation?


Any help would be much appreciated, im doing some shopping sunday so I want some ideas on what to pick up..

ive had a few ideas..

*Trail Mix - think of taking a handful to work a day to replace cereal bars with shit in them?!

*More Fruit - thinking of replacing chocolate at work with fruit, saving the choc for a rare treat in the evenings at home

I need other ideas tho guys as being a tradesmen food plays a big part of breaking up the day so its important ive got something to look forward too..

[Clanger]

You should make time for breakfast.

I always eat a huge bowl of porridge every weekday morning, with fruit, and this carries me through till about 2pm.

That said, I've never eaten huge amounts, nor have I had a bad diet (due to allergies), I've always been slim because I don't feel the need to over-eat nor eat in-between meals, so I guess I'm destined to stay this size always. Which is fine by me.
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[Dischord]

breakfast bars like nutrigrain, eat them in the car on the way to work
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[Bred2shred]

What clanger said.

Get something oat or wheat based down you in the morning, it doesn't need to take loads of time. My fav at the moment is 3 wheatabix and a banana copped over the top of it and ever now and then I'll add some berries to mix it up a bit.

For lunch I'm assuming your not able to heat anything up? Making up a pasta dish the night before could be good. A great recipe is to dry fry a tin of tuna along with some chopped spring onion, a finely chopped chili, and a small tin of sweet corn. Added to about 150g (dry weight) of pasta and mixed with some low fat mayo.

My between meal snacks tend to be mostly apples and sometimes pears. Apples are great as they have negative calories as they burn more calories in the consumption and digestion than you get from them

Watch yourself with the apple juice as it can be full of sugar and drop the hot choccy for sure. There's loads of nice sugar free diluting juices out there and get yourself a nice bottle of sugary juice as a treat at the weekends.
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I'm not as think as you drunk I am.

[G]

Definitely cut out the hot cross buns.
How about mini shredded wheat - the only cereal without added sugar. I'm not a big fan, but get them because it helps moderate my portion sizes.
Or you could keep some 'good' food from the night before. Or make some extra sandwiches and grab one of them.

Cheese isn't great for the sandwiches - how about 'good' cheese spread in a thin layer instead?
Replace crisps with some fruit?
Check the calories on yoghurts - some are pretty reasonable.

Oven chips will be coated in oil, so a load of fat.
As for ready meals - these days aren't that bad. Salt is only an issue if you've got high blood pressure and is also often overly villainised to my mind. I often have ready meals on that portion-control thing. A ready meal with under 500 calories and under 15g of fat with no hydroganated fat is isn't bad - and way better than I'd end up with as far as total calorie intake goes when I make stuff myself.

Juice is worse than coke as far as calories go. Also missing out on the caffine to up your metabolism - though the fruit sugar should release energy a little slower.
I drink a lot - can easily drink 5 cartons of juice on a hot day. Which would give me around 2500 calories from that alone - or the entire recommend daily amount of calories for a man just from the drink.

Me, I go for low calorie fizzy stuff (both coke zero and orange, lemonade etc all with artifical sweetners) as well as sugar free squash, sometimes made up with cheap fizzy table water.

I definitely like having fruit handy for a snack - it's a lot lower calories if you choose the right ones and fills you up.
Well it's not quite as amazing as it could be, I like low calorie jelly too - as it does fill you up a bit, but doesn't actually have much to it - though end up going to the toilet a fair bit more as it seems to revert to liquid post-digestion!