Reply to How to fight the mid 40s weight gain?

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[quote=Anonymous][quote=Anonymous][quote=Anonymous]You say you eat salads for lunch, but so what? What do you eat in the morning, in the evening and do you snack?

Do you put sauce / ketchup / soya / salad dressing on your foods? Do you consume a lot of dairy.

It sounds honestly, like you don't have a clue.[/quote]

OP here. No need to be rude. For breakfast, I eat a cereal bar on the way to school along with coffee. In the evening I eat a normal dinner or chicken, fish, pasta etc. I think I may be eating too much at dinner so maybe I’ll add some protein to my lunch to keep me fuller. The only dairy I consume is cheese on pizza every few weeks and a splash of creamer in my coffee. I eat maybe a tablespoon of ranch dressing on my salad. No alcohol. Dessert maybe once a week. Soda maybe once a month. [/quote]

1.  The cereal bar is basically candy.  It won’t do much for your energy levels and you don’t need the simple carbs and sugar.  Try substituting for quality protein with breakfast, such as eggs (you can even add a little cheese if you watch your calories), smoked salmon or other fish, or even chicken, etc.

And/or add a cup of oatmeal made from steel-cut oats, which is a quality complex carb source and will also keep you feeling full and energetic (unlike the useless cereal bar).  This is an example of a reasonable portion of a quality carb that you can “afford”, and you can add fresh berries as well.

2.  Watch the amount of dressing and cheese you are adding to that lunchtime salad.  It is possible to turn a salad into a calorie bomb.  Have you tried a high quality extra virgin olive oil as a dressing? This contains valuable nutrients, is great for your skin and hair, and will also help you feel full more than sugar/garbage packed processed salad dressing from the store.  And a little bit of quality protein with the salad is essential.

3.  I assure you that your serving of pasta at dinner is larger than it should be.  Research the serving sizes: it really isn’t a plateful, or anything close to that, of noodles.  Bulk up your pasta with vegetables (mushrooms, eggplant, zucchini, whatever) and add lean protein.  What else are you eating with dinner when you have fish or chicken?

4.  Berries for desert, with Greek yogurt or quark if you are feeling you need some additional calories.

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