Posted 11 April 2007 - 10:09 AM
There's some good advice in here. Here's some more.
For dieting, a good balance of protein, high quality fats and high quality carbs will do you the most good. Not just over the course of a day, but at each meal as much as possible. There's no one perfect diet, and people disagree on what works best. But most agree that a balance of good carbs, good fats and quality protein are important.
Good carbs are especially veggies and whole grains. Fruits can be good, too, although even they have a lot of sugar in them, so you don't want to eat too much of them. Choose wheat bread over white, choose brown rice over white.
Lean protein sources are lean meats like chicken breast, turkey breast, fish and lean cuts of beef or even pork. Also, lowfat cottage cheese, skim milk or protein supplements.
Good sources of fat (unsaturated fat) are things like olive oil, nuts and fatty fish like salmon and tuna. You don't want to eliminate fats from your diet completely. It's not good for you, and it will leave you feeling hungry all the time. Don't go for the whole zero fat grams thing. At the same time, fats exist naturally in many foods, such as even lean cuts of meat, so it's not like you have to go out of your way to add them to your meals.
Don't be afraid to exercise. Not just cardio, but strength training. Add some muscle, and you'll burn more calories even when you rest.
If you do strength train, don't neglect legs! Too many beginners just work their "t-shirt muscles," like arms and chest. Squats, deadlifts, stiff-legged deadlifts and lunges are great exercises that build large muscle groups. There are all sorts of benefits to this kind of training, including stronger support muscles that will help you avoid injury doing normal daily things like picking up a heavy box or moving a piece of furniture, etc. One thing though, if you haven't done weight lifting before, you should make sure you learn how to properly do it, so as not to injure yourself. A lesson with a personal trainer is the best way.
And above all else (IMO), don't be afraid to give yourself a "cheat day" every now and then. Every week or two, just eat the food you want and don't worry about it. One day of cheating won't undo all the other efforts you've made. Plus, it boosts your BMI (basal metabolic rate), which is a good thing to help you continue making progress in your dieting.
Keep on keepin' on, Legionnaire!
"Just charge me with the usual." -Bob Probert