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Physical Training For Mountain Hunts & Backpacking
Dieting for Mountain Training and weight loss
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<blockquote data-quote="aushunter1" data-source="post: 1852922" data-attributes="member: 57533"><p>Im a chef, not a dietician but have done all this before.</p><p>The biggest thing it yes you are working towards a timeline/specific goal but what happens when that is over?</p><p>Do you go back to your old habits & put it all on again?</p><p></p><p>Weight control is much more a mental thing & you need to think of making this a total lifestyle change rather than losing weight for just one occasion.</p><p></p><p>The best thing going for you is at nearly 40 you will be able to get your metabolism working fast for you than if you are older at say 50.</p><p>Its about going back to wholesome foods, smaller portions but eating more frequently like 5 times a day.</p><p></p><p>Reduce simple carbs, sugars, processes foods.</p><p>If you eat carbs make them complex like brown rice, whole grains, things like beans, chic peas & pulses/legumes which are high in protein & low in fats.</p><p>You can cook these while adding plenty of veg & other meat portiens like chicken or fish are great & reduce red meat but its ok to have a steak as a reward now & then.</p><p></p><p>Plenty of green vegetables like broccoli, kale, cabbage etc in particular but the others are good as well, reduce starches like potato as they are empty calories.</p><p>Salads are great to, just watch out for things like mayonnaise etc that are high in fat & go with an EVO vinaigrette dressing.</p><p></p><p>Dairy is still important, but look for the low fat options, lite yoghurts, lite milk, low fat cheeses like ricotta & cottage are good.</p><p></p><p>Obviously fried foods are out, breads, pasta's, white rice etc, if you use fat in cooking make it extra virgin olive oil</p><p></p><p>Be careful with fruits & fruit juices, some can contain a lot of fructose, look at low fructose options.</p><p></p><p>If you want to snack, snack on some small amounts of nuts, banana & berries with low fat yoghurt, low fat cheese with celery & carrot sticks etc.</p><p></p><p>Don't forget that you need to allow some rewards for yourself otherwise you can easily lose focus & revert back to old habits, but don't do a Homer Simpson & eat one piece then gorge the whole thing.</p><p></p><p>Exercise is important but needs to be mixed, cardio will burn for fat that resistance but resistance is also necessary as well.</p><p></p><p>And back to the mental thing, if you have a bad day & slip up don't take it out on yourself with guilt as this will lead possibly just dropping all you have been trying to gain.</p><p>Recompose yourself the following day & stay determined & re focus.</p><p></p><p>In the end its all about balance, you just have to have a look at the food pyramid to see how we should eat pretty much all the time.</p><p></p><p>Good luck [USER=55944]@Timnterra[/USER] <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" loading="lazy" data-shortname=":)" /></p><p></p><p>Edit: Oh yeh I forgot alcohol, reduce it if you can but I know its hard to avoid it all together <img class="smilie smilie--emoji" loading="lazy" alt="😁" title="Beaming face with smiling eyes :grin:" src="https://cdn.jsdelivr.net/joypixels/assets/8.0/png/unicode/64/1f601.png" data-shortname=":grin:" /></p></blockquote><p></p>
[QUOTE="aushunter1, post: 1852922, member: 57533"] Im a chef, not a dietician but have done all this before. The biggest thing it yes you are working towards a timeline/specific goal but what happens when that is over? Do you go back to your old habits & put it all on again? Weight control is much more a mental thing & you need to think of making this a total lifestyle change rather than losing weight for just one occasion. The best thing going for you is at nearly 40 you will be able to get your metabolism working fast for you than if you are older at say 50. Its about going back to wholesome foods, smaller portions but eating more frequently like 5 times a day. Reduce simple carbs, sugars, processes foods. If you eat carbs make them complex like brown rice, whole grains, things like beans, chic peas & pulses/legumes which are high in protein & low in fats. You can cook these while adding plenty of veg & other meat portiens like chicken or fish are great & reduce red meat but its ok to have a steak as a reward now & then. Plenty of green vegetables like broccoli, kale, cabbage etc in particular but the others are good as well, reduce starches like potato as they are empty calories. Salads are great to, just watch out for things like mayonnaise etc that are high in fat & go with an EVO vinaigrette dressing. Dairy is still important, but look for the low fat options, lite yoghurts, lite milk, low fat cheeses like ricotta & cottage are good. Obviously fried foods are out, breads, pasta's, white rice etc, if you use fat in cooking make it extra virgin olive oil Be careful with fruits & fruit juices, some can contain a lot of fructose, look at low fructose options. If you want to snack, snack on some small amounts of nuts, banana & berries with low fat yoghurt, low fat cheese with celery & carrot sticks etc. Don't forget that you need to allow some rewards for yourself otherwise you can easily lose focus & revert back to old habits, but don't do a Homer Simpson & eat one piece then gorge the whole thing. Exercise is important but needs to be mixed, cardio will burn for fat that resistance but resistance is also necessary as well. And back to the mental thing, if you have a bad day & slip up don't take it out on yourself with guilt as this will lead possibly just dropping all you have been trying to gain. Recompose yourself the following day & stay determined & re focus. In the end its all about balance, you just have to have a look at the food pyramid to see how we should eat pretty much all the time. Good luck [USER=55944]@Timnterra[/USER] :) Edit: Oh yeh I forgot alcohol, reduce it if you can but I know its hard to avoid it all together 😁 [/QUOTE]
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