mhoeff1's Journal, 10 January 2013

First I am no nutritionist but this is my story and what worked for me.... 3 lbs a week might be a bit much to expect on a regular basis. Just me but I think a more gradual loss it more likely to stay off. I had a start weight of 185, dropped to 173 before I joined FS. I logged every single bite I ate (not as strict now but I should be lol) and I started at 1600 cals a day and worked out 3-4 days a week doing an hour of HIIT cardio. I ate 5-6 small meals a day to regulate my blood sugar and keep me from over eating at any one meal. (I still eat 4-5 times a day) As far as the pie shape everyone has something different that works for them. I myself shoot for a relatively "clean" diet (fresh foods), not atkins but higher proteins and stay away from refined carbs (bread, pasta, rice etc and sugar). I used to aim for a ratio of 2% protein for every 1% net carbs including fruits, veggies and so on. Haven't been as good as usual lately but getting back slowly to get these last 10 off once and for all. Right now my protein and carbs percents are closer to even but trying to keep it to good carbs more and more. You have to experiment and see what works for you. You will get bombarded with info and some people will preach until your ears bleed lol. Just remember we are all idividuals. There are alot of greaty people on here and alot of great info, you just have to weed through a bit. It look me a long time to lose the 50 pounds but I did it, and don't think I could have without this site. The best advise I can give is never make any changes that you can't stick to for the long haul. To get it off and keep it off you need to make a true lifestyle change that you will be able to stay with. "Diets" don't work, because they end. Lifestyle changes are forever. Peak at peoples food journals and try things, it will happen! You are down 2 already and on your way!  

Thynes has a good view on this. There's a lot of different approaches you can try to see what works for you. Some say count calories to create a deficit, some say quality over quantity, meaning avoiding certain types of macronutrients. For myself, I chose a route that limits complex carbos such as rice, breads, pasta etc. and ate natural foods like chicken, seafood, veggies, and fruits. This angle for me was realistic and tasty enough that I could easily stick with it. That coupled with exercise had me seeing the weight steadily drop over time when I was staying within the style.