I don't think Subway is a good food source, but it is better than Burger King, and most people do not make huge leaps with their diet, and stick to it. I have no idea where the OP is at diet-wise, but it is better to make small improvements over time, than one big leap. He may be eating healthier already. Just wanted to clarify that I am not promoting a certain food, but a method of eating. Small improvements till you reach a diet that works for you.
There is a lot of salt in bread and cheese, breakfast cereals and canned soups, spaghetti sauce, potato chips, cheese puffs, pretzels. also French Fries and fast foods are high in sodium, fat, and calories. Glad your blood pressure is lower...your heart will thank you. The exercise your doing is good....having good insulin sensitivity means that the body can more easily take sugar from the bloodstream, allowing muscles to use it for fuel just stay hydrated as even mild dehydration may slow down calorie burn. Have a protein breakfast. Aim for 35 grams
Eating too much salt boosts the production of insulin, the hormone that tells the body to store fat. The more insulin you have, the more fat is stored and the more weight you gain. So tracking the salt is of great importance. Also some people that consume too much salt get cravings for sweets.
Puffed rice and puffed wheat are sodium free. Kashi whole grain puffs is also and 70 calories for 1 cup. Add some skim milk and blueberries......berries of all kinds have the least impact on blood sugar....drink skim milk to decrease the intake of saturated fat
Maybe focus on the healthy fats and lots of varied vegetables and natural sources of protein as healthy fats are better for your heart and blood vessels...stick with monounsaturated fats which is in olive and canola oil, avocados, nuts, and all natural peanut butter. Also Polyunsaturated fat which can be derived from walnuts, flaxseed oil, and fish, olives, avocados, and sunflower and pumpkin seeds. Maybe add some tuna, lake trout, salmon to your menu. Protein can keep you full longer and burn more calories during digestion and here are some suggestions...Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving...Pork offers plenty of protein without too much fat...try pork tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks....and stick with a 3- to 4-ounce portion, then....
....fill 1/2 your plate with veggies, and 1/4 cup of wild rice, brown rice, lentils, barley (1/4 cup of barley can help you stay full) add onions or mushrooms, pinto beans or have a slice of rye bread maybe two if it is sliced thinly instead of the other suggestions. Rye bread also is slow digesting and will help keep you full. Eat lots of fresh fruits and vegetables, especially leafy green vegetables....these foods are low in salt content.
Brown rice and barley have resistant starches.....chickpeas, black eyed peas, lentils black beans, butter beans, cannellini beans, kidney beans, soy beans, split peas, navy and pinto beans...they are slow digesting and help keep you full. Wild rice has less calories than brown rice, fewer carbs than brown rice, more fiber and higher in protein and should fill you up quicker.
Just some suggestions......as I do watch my sodium intake....
Subway is not for me....here is a link that will show all the sodium in those sandwiches...maybe a mini sub if your not getting high sodium from other foods
Have to agree on the 2000 calories. It is not too much if you are active. I weigh 186 and eat in a range of 2,090-2,440 which SP gave to me. You might want to try the trackers her on SP, and see what your range is. It will track dozens of nutrients, like carbs, fat, protein, salt, fiber etc., as well as every vitamin and mineral. Plus you get a bunch of graphs to show how you are doing.
As far as diet, you really have no plan. Just a bunch of limits. At least that is how it seems. You were much more detailed about the exercise. The truth is, most weight loss is due to diet, not exercise. Building muscle will add to your metabolism, but also increase you energy demands. Many people find that after strenuous cardio, they eat the rquivalent calories that they burned. This is still healthy, since you want more muscle, and to have cardiovascular health, but as far as weight loss, is almost useless after the first few weeks.
Where you will benefit is diet. Focus on the healthiest versions of carbs, fat and protein. If your plan is reduced fat, have lean meats, and lots of veggies, in oil. Even vegetables vary greatly. Corn has a lot more calories than green beans, and a lot less fiber. Much more sugar in a banana than some raspberries, as well as 1/4 the fiber. Check the packages of chicken, and you will see variances in sodium from 40 mg per sing to 340 mg per serving. That matters. If you eat a higher sodium food like soup, put in some pasta, which has zero sodium, and add veggies. Make healthier choices whenever possible, and keep searching for better options, but take it slow. If Burger King is your favorite lunch, Couscous, and spinach isn't gonna happen, but Subway may be possible, and eventually something even healthier. Make a couple changes every month, and within a year, you will have changed everything. You seem to be off to a good start, and have lots of support, but just don't overdo. If you feel restricted, or tired, back off, and let whatever you are doing become habit. Better to get to your destination in a longer time period, than to never get there.
You already injured yourself exercising, and it seems that you are kicking butt again, doing lots of exercise, but just make sure it isn't too much. When we are young, we tend to like to lift more, run faster, leap higher, but it often leads to injury. Do ENOUGH exercise, and focus on the diet.
Edited by: RUSSELL_40 at: 12/27/2013 (01:31)
12/24/13 5:57 P
You can add some strength training into the exercise mix
12/24/13 4:09 P
As others have said, slower is better than faster because that's healthier and longer lasting. How great is it that you have real life friends on the road with you?! That's fantastic because you can applaud success, encourage each other when you're down, or even confront (in a gentle way) whininess or laziness.
The only thing I can think of at all is to make sure that whatever cardio &/or strength stuff you're doing is to "change it up" ... meaning do different activities since your body will quickly adapt to whatever you do on a regular basis.
Keep us posted!
Fitness Minutes: (40,443)
25,733 12/22/13 7:41 P
I think you are doing really well already. It is often a big mistake to try and get where we want to be, more quickly. That can easily set you up for a fall (off the wagon!) My weightloss was slow - others who are maintaining lost even more slowly. It is much better for our bodies, and reduces the saggy/baggy skin that often accompanies large and/or quick weight-losses. It took me 16 months to lose the first 50lb, but if I hadn't done it that way, I doubt very much I would have reached my goal, OR been maintaining for 3 years.
I would think that the Nutrition Tracker on here would be more easily utilized than a notebook. It helps to keep you in your healthy range and allows you to tweak your intake as and when needed.
Good luck for you AND your friends :-) Kris
12/22/13 6:38 P
It sounds like you are doing really well already. What is your time frame? Did you do the weight goal thingy on your tracker?
Remember a lot of people lose quickly at first, then it slows down. How much do you expect/want to lose each month?
The steadier your weight loss is, chances are the longer you will keep it off.
Fitness Minutes: (5,205)
49 12/22/13 6:15 P
I disagree with the last post saying 2000 calories is too much. At approx. 235 lbs, (according to your ticker) that should be pretty good. Everything you say sounds good so far. My only concern would be you overdoing it. It sounds like you are making a lot of changes and striving for maximum weight loss as fast as possible. I wouldn't try and change anything else. I'd give it 2 months and see if you think these changes are reasonable for you, and if you are still being successful with your plan, you can look for more advice.
Trying to change your whole lifestyle overnight is a recipe for disaster, stay focused, enjoy the lifestyle, and take it one step at a time.
Fitness Minutes: (74,443)
3,293 12/22/13 3:45 P
Why not use the Spark tracker to record all of your food? If you were to share it, you might be able to get more specific, useful feedback.
2000 calories a day sounds like an awful lot...how did you come up with that number?
It sounds like you are generally doing great...just keep up the good work!
Fitness Minutes: (6,266)
12/22/13 2:38 P
I got a rush of support yesterday. I have 5 others that want to lose weight with me and keep us all in track. So far I exercise 30-60 minutes daily of cardio every day, and body weight exercises every other day. I eat 2,000 calories a day. I have always tracked calories but that is it, never tracked fat, salt, carbs etc so today I bought a notebook and am tracking everything I put into my mouth, along with all it's nutritional information. I have also put a sodium limit on myself which has already lowered my blood pressure readings to perfect levels. What else could/should I start doing that will get me to my goals faster? I have been consuming moderate amounts of tea and "fake" sugar drinks like crystal light which I am now cutting out for the most part as well. I work a stand up job and when I'm at home I will usually go for a 30-45 minute walk to stay active and out of the house.
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