Need a bit of help

Lifestyle Health & Fitness
1

To summarize. I have lived in Darfur for the past two years and my health/fitness has deteriorated considerably. Had Malaria and Typhoid. My weight gain and loss is huge in a week because of the lack of food here and decent food when we go home for leave. I can put on anywhere between 5 to 7 kilos when i get home in a week and lose between 2 and 10 kilos in a week when I am back in Darfur. Just because of stress, health related issues and lack of food here.

Now I will be in Afghanistan which is a gora mission to be really honest. Meaning I will have a gym and the ability to run/jog around the town. In my duty station we have no gym and we are not allowed to walk around the town period. Our curfew is 9 pm and I get out of work at 7. So literally go from work home, have dinner, watch tv sleep. Try doing that for 2 years and not have your health worsen.

So in Afghanistan it should be better. The ability to access a gym. Walk around. Not that many confined spaces. Less stressful environment in general and the ability to have a decent meal.

Now the questions that arise are which is the best way to maintain a healthy diet?

  1. Heavy breakfast, small snack, medium sized lunch, small snackand then small dinner?
  2. Heavy breakfast, medium lunch, skip dinner?
  3. 3 meals a day all heavy.
  4. No heavy meals but snack through out the day on various healthy items, salads, fruits etc.

Any other general tips would be appreciated. Like don’t eat after 7 pm.

Exercise and stuff I can handle. But the diet part is pretty hard to get down right.

2

Depends on how much you want to lose.. a heavy healthy breakfast, 100-200 calorie snack, lunch and then a 100-200 calorie snack and then dinner is ideal.

  • Have atleast 8oz of water after every meal/snack

  • No carbonated drinks

  • Limit desserts to once a week :(

3

Re: Need a bit of help

sigh No sweet stuff. I can some up with a really cheesy line for that one :D I want to lose enough over a relatively long period of time. Basically set in to a rhythm and pattern for a good healthy life.

I usually drink 2 liters of water a day. So not a major problem.

4

Re: Need a bit of help

My husband has this schedule of eating: light breakfast(cereal with milk), light lunch(salads), dinner(medium meal) and sometimes dessert or fruit afterwards.He had to lose 10 kilos and he easily did it with this eating routine and regularly going to the gym.

5

I've broken my day down.. 400 calories per meal (breakfast, lunch, dinner) and 200 calorie snacks. One mid-day and one in the evening. I'm a salad dodger, so I make lots of 'chaat' with beans and cucumbers, yoghurt etc.

2 litres is good! Snack-on walnuts, dried figs, dates or granola bars and fruit.

Switch to wholemeal bread, and skimmed milk (even for your coffee/tea)

6

:smilestar:

Why hell you don’t get vaccine??

Dude some things are just equally important. I leaned my lesson the HARDEST way.
We do need to put our innovative brains to find solutions for changing environment.

What I am trying to say is, like any one else here, my family provided us with good food.
Only time I ate bad in pakistan when were on a road trip or some thing.

What happened then was I moved to Canada and dude for many freaking years I did not realize I was “living” in Canada I ate like I was just on another road trip. Junk. coke cans every day.(in pakistan I would have pepsi no more them once a week… some time twice)

BAD BADDDDD for my teeth. Finally I made my peace and told my self I live here. And these are my day and nights. Only then I looked(re-invented) way of eating normal.

So cutting long story short you got to put your best brian to get your self adjusted with changing routines.

What I said above, think about it.
Going to gym 4-6 times a week is going to be an awesome start. Rest will follow.
Stay connected. We get you in best shape.

I mean if I can work with moti guppans, Working with you is surely going to be lot easier. :smiley:

My best dude is woking on a Amreekan base too, they have amazing facilities there.

7

The one meal that can be heavy is breakfast...although I dont recommend it. The reason is because you have the entire day to burn it off doing various activities.

Your routine should be:

Decent breakfast...enough energy to get you started for your day.

Suggestion: Yogurt, fruit and a slice of whole wheat toast.

Light lunch...again enough energy to help you get through the remainder of your day.
Suggestion: Salad and sandwich is sufficient.

Dinner...keep it light and make sure to eat at least 2 hours before going to bed. No late night dinners...they kill a diet.
Suggestion: Light...fish and a small portion of veggies.

Snacks:

Dates, almonds, dried fruit, string cheese, nuts, etc.

Skipping dinner is a good practice ONLY if you are someone who eats heavy dinners. Again, not recommended because your metabolism needs to keep moving. Starving or simply not eating slows it down and makes us sluggish/tired/weak.

8

Re: Need a bit of help

Walnuts, prunes, raisins, fresh fruit, carrots, etc are also good for snacking purposes and should only be consumed in moderation between meals.