Hi ,
I currently weight about 97kg and I want to drop to like 90. I was 99 3 weeks ago and I am going to the Gym like 3 days a week.
I did notice a little bit of difference but I need more. For me it is hard to get away of bread and restaurants because I stay untill 18 outside home.

My routine is that I wake up early at 6 and drink coffee with milk. then eat a banana and go to the gym at 9 untill 10:30 with 30 min fast walking then I go to the bakery and eat a croissont for example. Then I stay untill 18 outside and maybe eat a pizza or anything from a restaurent ....

I try to stay away from eating at night but sometimes I simply feel hungry and start eating everything including tons of chocolate (which I LOVE) ...

Any help regarding what to eat before and after workout to lose fats and get muscles ? And how long will it take to see a difference ?

Thank you

I think you know the answer but don't want to face up to it!
Bread and pizza go straight to fat. No valid nutrition in them either.
Be aware that exercise usually makes you hungry, and it's far easier to eat more, overall, when exercising.
So your weight is very likely to increase.
weight control is very tricky and I don't think anyone has it fully nutted out.
Just make sure that every meal is nutritious.
Avoid processed food, sugars of any type, refined carbs like bread, rice and pasta, soft drinks, alcohol.
Eat more protein and less carbs. Protein makes you feel full, whereas empty carbs put you onto the sugar highs and lows roller coaster. You get so hungry on a carb diet that you just have to eat something in a hurry!
That may be what you are experiencing. Try protein instead. Nuts and cheese, meat?
You can't avoid all of the foods that you are used to as you will probably start to crave them, but try to get to 80% good 20% not so good and see how you go.
Proper nutrition is the key.
Make sure you eat enough fats to as they are essential. Avoid highly processed oils like canola and margarine, use butter, olive oil or coconut oil instead.
Don't believe all of the cholesterol rubbish either.

Thank you so much for the reply. What about eggs ? boiled eggs ? They are high in protein but the yolk will cause cholestrol right ?
Is there anything that I can eat before the workout that will not let me feel too tired while doing a workout ? What about low fat milk 1,5% ?

Thank you

Unfortunately there is so much confusion these days about what is good or bad for you, and most of that is allied with manufacturers promoting their products and rubbishing all else.

You really need to do some reading and find out just how bad it all is and how we are being lied to.
Sounds ominous, but as they say, follow the money trail.

Read the Cholesterol Myth and others. Read Gary Taubes' The Diet Delusion. Read Eat Fat, Lose Fat. These will shock and amaze you when you realise how we have been lied to. And they give some good diet advice, though you still have to tread your own path with what works for you.

Eggs are one of the best foods, full of nutrients. If any part is not so good, it's actually the whites!
I have 2 eggs most days myself, for breakfast, with wholemeal sourdough bread that I make and freeze.
Dairy is another group that has been badly treated by vested interests pushing alternative products or highly processed ones.
Always use full fat dairy.
The low fat milk is really very highly processed nutrient free skim milk. Nothing good left in it.
Low fat yoghurt is filled with sugar and has more calories than full fat, and is not good for anyone.
Margarine is made from highly processed oils, high temperature, and known to be very bad for you, as trans fats.
The whole fat thing is another area taken over by manufacturers.
Cholesterol levels are actually suggested by the drug makers, who provide the appropriate test results, and the medicos go along with it as it's just too hard to fight them.

Did you know that cholesterol is vital to you, your brain is partly made from it, and your body makes it?
Low levels are bad for your health, too.
As many die from low cholesterol as they do from high, and there is no proven link between high cholesterol and heart disease or artery blocking.

I'd suggest a bit of protein with some quality carbs. My daughter makes fruit smoothies for breakfast, using coconut cream, water and ice, and frozen berries. That might work for you. Berries of any type are very good, and coconut milk and cream are some of the best fats for you.
Hope this rant helps!

The new thing in weight loss (Tim Ferriss and the fit2fat2fit guy) say CHUG 16 ounces of water at waking.

I know it doesn't answer the work out question, but it will kick start your fat lose.

And if you want a post workout drink, drink a protein drink with some fiber mixed in, and eat a ton of almonds.

Hi Momo,

I agree with most of what Peter has said about dieting.

Weight control is tricky because different people have different body types/metabolisms, and what works for one individual may not work for another. Variables include (but not limited to) age, sex, ethnic background (and other genetic factors), health/medical conditions....

For example, I'm a carboholic - almost any carbs I consume convert directly to fat, and once I eat something sweet/starchy, I begin to crave more and more, and put on even more weight. I do well on a high protein/good fat diet with almost no carbs whatsoever except for some fresh low-juice fruits & vegetables.

My DW is just the opposite; fats & protiens put weight on her, and she loses by sticking with good carbs like grains. Planning shopping & meals is a real trip for us...

Carbs (that croissant) after working out or late-night (chocolate) probably aren't great. You're eating them after being active, when you're slowing down or sedentary, so instead of burning them off, they can turn directly to fat.

Grocery store eggs aren't really that bad for cholesterol. Free-grazing, corn-fed are usually quite a bit higher. Research/studies aren't conclusive on this point anyway, so unless you definitely have a cholesterol issue, I wouldn't worry about having eggs once or twice a week (but run it by your doctor). Hard-boiled eggs can make a great snack if/when eaten slowly. It's things like egg salad with mayo or other high fat/high carb ingredients (bread) that make them bad.

Time of day and number of meals can be a factor. Some folks do better with a large breakfast, and progressively smaller meals later on. Others do better "grazing" - many small meals/snacks throughout the day. A very few can get by on one meal a day, but that's not a good idea for others.

It helps immensely once you figure out your particular body/metabolism "type" - then you can tailor an effective individual diet plan for you (your body).

You can find more on this ethnicity factor by googling: dieting ethnic background

Doc

I don't know how "new" that really is; drinking plenty of water throughout the day is usually recommended. It fills you up and helps flush the system.

I don't know about almonds either way. There are good nuts and bad nuts (like anything else). Google: good nuts bad nuts

Everything in moderation, especially moderation itself....

Doc

You started the day right, eating banana right before you go to exercise will give you energy boost as it is rich in calories (that you will burn in the gym) add to that 1 low fat yogurt along with the banana because yogurts also gives energy for workouts because it helps your body metabolize protein and carbs so your muscles use proteins to maintain your muscles tissue that get stressed out during lifting weights and uses carbs to give your muscles the energy they need.
Then at lunch time try to avoid pizza as it will make you gain weight and not a healthy one believe me because of all the saturated fats in them, but instead eat pastas and get some lean protein from chickens and try to cook once in a while to avoid all the junk food that will add the weight back.
As for night if you just could not resist your hunger, eat a can of tuna and a yogurt this will guarantee you that you are getting a light dinner and will satisfy your hunger.