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Lostear's own diet
Joined: Jan 12
Posted: 30 Jan 2012, 04:50
Hi, everyone. I've finally been tracking my food intake SUCCESSFULLY for the first time ever. So I've been on a general restricted calories diet for the past two week or so. I have put a restriction of going for 1750 calories a day and I can go up to maybe 2250 if I need to. 2500 is okay once in a while.
My wife is concerned that this caloric intake is too low for me. I am 26 years old. I weight around 230 and I'm 5'11" tall. I want to get down to around 185 by July 3rd (first year anniversary). More specifically, my wife is concerned that with my restricted calories, I am taking in too much 'empty' calories. Like too much carb and whatnot during a time when I should be taking in much more nutritional calories.
To be honest, I've been struggling with remembering thing and thinking thing through some for the past week... and I'm in college. Even so, I'm still extremely glad to finally have been able to start really paying attention to my food. I just need to learn more about how to eat better and still lose weight.
My profile is open to the public. Please look and offer any advice. I do need to eat better but I am not too sure how to do so without making me fail with the whole watching what I eat because the new diet makes it too hard to deal with the cravings.
Joined: Oct 11
Posted: 30 Jan 2012, 17:47
I am just a toolbox up here in the cornfields, but I can tell you what works for me. I try to keep it between 1500 and 2000 per day and eat whatever the hell I want to. I think it is easly to read too much and get lost in the weeds sometimes early on. So I'd just keep it simple and grind out caloric deficits and tweak it as you go.
Joined: Sep 10
Posted: 30 Jan 2012, 18:47
I use this website for comparison it is the one I use to calculate my caloric needs:
Use the advanced options Harris Benedict formula it is the the one they use for P90X
Joined: Jun 11
Posted: 30 Jan 2012, 20:37
To simply say that you're going to eat less is a surefire way to lose a little weight in the short term but gain it all back in the long term. What you really need to do is learn about foods. Why is one food better than another? Why are processed foods bad?
The answers to these questions are not easy and not everyone agrees to the answers. I've tried the whole 'eat less exercise more' and lost some weight for a few years. I hated the hunger I endured and never wanted to have to push myself through that again. I resigned myself to a life of obesity until I started actually reading alternative views of diet that I started eating low carb and lost a decent amount of weight without ever getting hungry. I currently prefer a low carb approach similar to this:
Others may chime in with their thoughts. You need to figure out what way of eating matches your tastes, because if you don't enjoy your food then you'll fail in the long run.
"Eat as if your life depends on it!"
Joined: Feb 10
Posted: 30 Jan 2012, 21:57
I looked at a couple of days in your food diary and see that you are consuming a lot of calories in beverages. One simple change you can make is to limit the soda or teas to one or two a day and drink water instead. If I was drinking that many calories, I would be starving all the time and not be able to stick to it long term. I choose to consume most of my calories in food, not liquid and try to eat more fruits and veggies. My goal is to be healthier, not just lose weight.
Joined: Jun 11
Posted: 30 Jan 2012, 22:04
GREAT JOB tracking all of your food! My big advice, myself being a college student, is this website
read it, every single article. re read articles. Before any trip out to a restaurant, read what the website has to say about that restaurant, and follow directions. I have lost 15 pounds in since july (6 months, 2 1/2 pounds a month) so I know it works, and being a college student I know how hard it is to eat healthy.
Joined: Oct 11
Posted: 30 Jan 2012, 23:47
Food police: are you on a cookies, chips and soda diet?
Try to add some vegetables instead. If you are craving for sugar (and your brain needs some, you are in college), eat fruit. Your wife is right about empty calories. You can only eat so much, make every bite count and provide you with vitamins and micronutrients. You don't need much food if the food you eat provides you all the nutrients your body requires.
Use this experience to learn about nutrition and your body needs. You are still young, that means you are now building foundation of your future health and well being for many years to come.
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto
Joined: Jul 10
Posted: 30 Jan 2012, 23:50
I agree with what Ingria and tglenna have said. Stop drinking all those calories! Focus more on eating fresh fruits and vegetables, and drink lots of water or unsweetened tea instead of the sugary stuff.
Joined: Jul 11
Posted: 31 Jan 2012, 00:02
My RDI is 2100, and most days I have problems getting up that high! I eat a ton, whenever I'm hungry, but it's more about the kind of foods that I eat. Protein is important, veggies are important, eating is important! I try to eat really good meals, and save my freedom foods, the not-so-good-for-you carbs, for snacks. My profile is open as well, feel free to take a look at what food goes into my day.
Also, learn to love water. Water is your friend. For me, it tastes best cold. I try to drink 2-3 liters a day, and I could probably drink more like 4 or 5.
Best of luck to you! There are lots of encouraging people on this website, all fighting the same battle. This is the place to be!
Joined: Sep 11
Posted: 31 Jan 2012, 03:13
Well done on what you have lost so far. I think all has been said that needs saying about your diet other than I noticed some days you dont eat any breakfast. Make breakfast the highest cal meal of the day but NO sugar.
Great! You now know how to clean up the diet. go do it!
Ive been from 231lbs to now 191
You want to know the real big secret!
So now start looking at the other end and adding exercise. Try adding 300 - 500 cals of real exercise a day (6 days a week max). exercise that makes you sweat. (walking, cycling, running).
then add another 100-200 cals of resistance work every 2-3 days to build some bulk (muscle burns cals) press-ups, sit-ups, squats are great.
Good luck and keep at it.
Joined: Jan 11
Posted: 31 Jan 2012, 05:52
Congrats on your efforts so far. The hardest and the best thing that you can do is record everything you consume.
I agree with what everyone else is saying. Eliminating non diet drinks is huge not only because of the easy reduction in calories but because you want to eliminate spikes in your blood sugar levels as much as possible.
It's really simple match. If you want to lose 2 pounds a week you have to burn an extra 7000 calories beyond your daily RDI or 1000 calories a day. You can do this through eating less and/or exercising. If you're out of shape do what kerrmichie mentions and start an easy exercise regime that you can build upon.
Pain is a by-product of a good time.
Joined: Aug 11
Posted: 31 Jan 2012, 07:39
Wow! Lostear; I can only agree with some of the comments of other FS members here above: get rid of the empty calories; back to simple foods, less processed; learn your good from your bad foods! If I may, cut those sugary cereals in the morning (bet you are hungry very soon after you've had them)and switch for a cheap, healthy but filling breakfast option in the morning: porridge! If you do not have any food allergies, then try it for 1 month, every morning, adding fruit or nuts in your bowl. You'll see the difference on the scales & your digestive system, for sure.
“Victory is won not in miles but in inches. Win a little now, hold your ground, and later, win a little more.”
Joined: Dec 11
Posted: 31 Jan 2012, 08:44
Just chiming in - way too much sugar and way too many processed carbs. Your body needs protein and complex carbs.
My guess is the high sugar intake and low protein intake is causing your memory and focus issues.
Take a look at some of the low-carb diets out there; South Beach, of course, is the one I recommend the most. Sticking with lean protein and whole-grain carbs gives me plenty of energy and keeps me focused.
Joined: Jul 10
Posted: 31 Jan 2012, 09:09
First of all, congrats on getting control of your food intake for the first time- that's a big deal and you should be proud for taking that first step. The other posters here have made some great points. It sounds like a lot to take on all that once so maybe focus on smaller changes- like this week, cut your soda intake and get a fruit or veggie in at every meal. Then next week, keep those changes, cut your soda intake to every other day and make sure each meal also includes a lean protein source. This is just an example but the point is that it's harder to make changes stick if you wake up one day and change everything. If you make them gradually, you can completely transform how you eat without really realizing it. I think the best approach to weight loss is to not think in terms of "diet" but to instead find ways to make your overall lifestyle healthier in ways that you can maintain permanently. To go on a diet implies you'll go off it some day and if you just bounce back into your old habits, you'll end up back in the same place eventually.
Joined: Jan 12
Posted: 31 Jan 2012, 09:11
yes, congrats..., and bring it!
Joined: Oct 11
Posted: 31 Jan 2012, 09:13
Lots of low carb advice out here with red bars...interesting
Joined: Dec 11
Posted: 31 Jan 2012, 09:25
@rpalmst re low-carb - I started at 330. Down nearly 80 lbs. at this point (be a lot more if I was better at sticking to low carb). 17 lbs this month on low carb.
Joined: Oct 11
Posted: 31 Jan 2012, 09:32
I actually started at 500..down nearly 335
Sorry, I shouldn't have posted that..but hate low carb because it didn't work for me..doesn't mean it can't work for others...I guess. Congrats on your loss.
Joined: Jan 12
Posted: 31 Jan 2012, 09:38
Congrats on the choice to eat better. It is a life changing decision. I also looked at your food diary and like previously said if you can make healthier choice you could eat just about all day! One thing I noticed and concerned me is your sodium intake we should only intake at most 2000mg sodium and if you look at yours it is almost double and that doesn’t count any hot sauce or salt you may be adding to your foods. Sodium holds onto water (weight) Sodium is very dangerous for your overall health especially if you are overweight. I didn’t realize how much sodium I indigested till I started using this site for a food diary and I don’t add extra salt to my food. I do like spicy food but I will now use cayenne pepper or red pepper flakes for spice. I am most certain with some web browsing on this site and different sites others have mentioned you can come up with a more satisfying meal plan for you and something your wife will see is providing you with enough nutrients. In fact making a choice to eat better is something that should be done by everyone weather weigh lose is needed or not . If not already your wife can eat the same healthy foods/meals as you and just adjust the amounts you eat by what your individual calorie intake should be. It will be easier kept if the eating habits are changed completely in the house. It won’t feel like just another diet and you won’t be as easily discourage or tempted by you only eating different. Don’t forget a good multi-vitamin also. The typical break down for you is 284 carbs, 153 proteins, 68g fat and 25gram of fiber and these are all the highest amounts you should ingest on at 1750 caloric intake. Of course this is only if you are not doing a plan like Atkins. There are a lot of calculators out there to help you figure what will work best for you. Remember everything in moderation. Keep up the hard work and don’t forget to exercise. Best of luck
Sweat is fat crying
Joined: Mar 11
Posted: 31 Jan 2012, 10:05
I agree with most of the posts. Ultimately, you have to do what works best for you and what you will stick with. Like Gnat said, make the changes gradually and they will be easier to stick with. Figure out what your main goal is. Do you want to be healthier or just lose weight? There are plenty of people out there who have lost weight, but my not be healthy. My main goal is to learn to eat healthier and find healthy alternatives to the junk I've been eating for 30 years. Honestly, I look at the losing weight as a bonus. I hope you find what works for you and you can stick with it for the long term. Good luck!!
Goal 3: 125 whenever I get there
Goal 2(restart): 130 by May 25th (2013 vacation)
Goal 1: 135 by May 24th (2012)~~~~Accomplished!
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