Mr. A. 8 Tips to eating less

So one of the 9 simple rules from one of my blogposts from last week was “don’t eat too much”.

Eating too much is somewhat hard to decipher, how much is too much, how much is too little, and when you at the same time are increasing the amount you train, it becomes even more difficult to find a good ballance.

Here are some tips to eating less

1. Drink a large glass of water 30-15 minutes before a meal
2. Drink a large glass of water while eating sipping in between bites not just waiting until you have eaten and then drinking.
3. Chew your food extra thoroughly (something I personally need to improve. I tend to just swallow my food
4. Use a smaller plate, a smaller plate will look full faster than a larger plate you will tend to fill the plate up regardless of its size.
5. Take salads/vegies first, they fill a lot of the plate making room for less of the “heavier food”
6. Avoid bringing your pots and pans into the living room, take a serving, and then pack the food away or let it cool off, eat in another room, and don’t go back for seconds, and if your really feel like you need some more to fill your stomach, go for veggies.
7. Pack left overs in potion sizes, instead of keeping the left overs as a big pile pack them into potions and just take one when you need lunch or dinner.
8. take 15-20% less food than you would normally, this should come naturally with the smaller plates

Following these tips might be easier said than done, but i will attempt to follow them as best i can in the following weeks

Introduction: Mr. G.

Hi there, I'm Mr. G..

Age: 30 | Height: 170 cm /5’6 Feet | Weight: 78 kg’s / 172 lbs.
A bit of background:
I am born and raised in Copenhagen, where I quickly became captivated with the game of basketball at the age of 7. Playing and training every day during school breaks and after school, I soon began playing with the middle school kids instead because of the challenge. As I continued to play, I took interest in many other sports from football to table tennis to badminton. Sports was just my thing until I took a long break and decided to focus more on my studies instead.

Around 6 years ago, I started  playing basketball again and getting into better condition - tough times. I actually got into a decent condition which would have allowed me to keep getting better without feeling the urge to drop and puke. 2 years later, in the middle of a match, my foot got stuck on the hardwood whilst my body changed directions, and I managed to tear my MCL. Limping around this bulging knee, I never really quite recovered. I was soon playing again after 6 months with a sleeve on but I reinjured it at least another 2 times after, so I decided to finally stop.

Long story short, I didn't play as much from that time but I kept eating as much as I usually did. People for some reason called me the Human Blackhole or Human Dispenser - any left overs, just send it down the table. I soon found myself gaining incrementally to where I one day hit 80 kgs and soon after 84 kgs. I had never ever been this heavy before and I knew it wasn't muscle.

I fluctuated between 80 and 84 for some time and seemed to stabilize at 82. Here I started doing a bit more working out and am where I am today at 78-80. I still eat a lot but am unable to eat as much as I used to because my belly is pretty much pregnant.

So for the love of eating, I must lose weight :).

Goals:
Starting Date: 01/08/2013 || Goal Date: 01/11/2013
Weight goals -- Get below, and maintain sub 70 Kg / 155 lbs.
Training goals -- Maintain a good training schedule, start basketball again from September - at least 2 times a week, 1-2 gym workouts, plyometrics, and some running/sprinting.
Running goal -- obtain an ~15km / week schedule and work from there.
Nutrition goals -- [insert here] - to be determined
Sleep goals -- Usual 7-8 hour schedule
Misc/stress goals -- Running basketball dribbling drills outdoors more often.

Inherent problems:
Prior injuries: My knee is working okay but I can still feel that it is weaker than the other overall. At times it acts up a little because I believe it was stretched too many times during the recovery period. Unless I get an operation, this is simply how it will continue to stay. The best I can do for now is to strengthen the leg muscles around the knee further and monitor it as I progress.

Shin problem - Running has often been the main enemy of mine because my shins and the anterior tibialis (the muscle that runs along the front/side of the shin bone) get stiffened up until the point where I am unable to feel much of it anymore. It could come down to the shoes, running style, etc. But this is one thing I will need to monitor.

Food: I love eating - so I'll need to control my diet before I get into a better routine to pig out again :).

Snacking: Sugar based, chips/crisps, nuts, raisens, whatever - put a bag on the table and it'll be gone by the end of the day. Yes, I could simply attempt replacing these with healthier snacks in general :-P.

Introduction: Mr. A.

Hi there i’m Mr A.

Age: 29 | Height: 177 cm /5’8 Feet | Weight 78 kg’s / 172 lbs.

A bit of background:

I live in Copenhagen, but was raised in the suburbs, in my youth; I swam a lot, in the later years I have been doing some random sports most noticeably running, but unfortunately turned idle due to injuries 3 years ago. Around 1 year ago, after gaining quite a bit of weight, I started getting some exercise in that year I have roughly lost 10kg / 22 lbs, but there is still a ways to go to reach my goals.

Goals:

Starting Date: 01/08/2013 || Goal Date: 01/11/2013
Weight goals -- Get below, and maintain sub 70 Kg / 155 lbs.
Training goals -- Maintain a good training schedule, including 3x boxing a week, 2x swimming, 1-2x gym workouts, and as weight goes bellow 75kg start running.
Running goal -- get up to a ~30km / week schedule, and improve 1k time to 3:30.
Nutrition goals -- [insert here]
Sleep goals – Get a solid 7-8H sleep, and keep a constant rhythm/sleeping pattern
Misc/stress goals – don’t let small things bother me, go for a 2-30 min walk around lunch at work to get fresh air and distress from work

Inherent problems:

So we all have our own problems we need to work on and here are a few of my “issues”.

Prior injuries: I have some injuries that might surface again as the intensity and amount of training goes up
Nonstop eater: I eat a lot! and I’m almost always hungry, this worked out well when I was younger and did more sports, but as soon as I stop doing a lot of sporting activities I gain weight like crazy, this goes even worth with my next issue.
Sugar addict: pancakes, Ice-Cream, candy, cakes, pies, softdrinks, pretty much anything and everything with loads of sugars in it I just crave it to no end.
Love that booze: well alcohol is usually not the best thing for sports it is however another part of me I will have to hold back on, as with the sweets and eating in general