williecomeback's Journal, 04 April 2015

The percentages are completely up to you. I would try to get a lot f protein, very little fat, and keep most of your carbs as fruits and veggies. Bread, pasta, and rice are killers. Try 2000 calories and see how you do with that. Don't worry about a gym, at least for now. Just get out and walk. Increase your walking every week. Eventually you will have more energy and want to try other exercises. 

I weigh 190 and my RDI is 2300. This is much less than what I use to eat. What you can do is test out the RDI they gave you. Keep track of everything you eat in a day and if you do not come close to reaching it, then lower it. You almost want it to be a challenge to meet 3100 or stay below it. I hope that helps :) P.s. Working can come later. 

I am losing right now by counting calories and making sure I get protein every 3 hours. I try not to go over 1200 calories per day. I have a 291 protein shake in the morning or a 3 egg omelette that has onion, mushroom and peppers in it and a little bit of low fat cheese.(this too is about 290 calories) Then a protein bar for snack time. followed by a chef salad for lunch and then a hard boiled egg for afternoon snack and for supper I have either another chef salad or a stir fry. I am cutting out high fat, breads, rice potatoes and sugar. I drink lots of earl gray tea or club soda with fresh lime. I have energy and feel good about what I'm doing. I am not exercising much though...I'll increase that in a bit . LOL Anyways I have dropped a few pound this week and have noticed my jeans are fitting a lot better. I was 238 when I started on here a few weeks ago and now I am 229.5. I have a lot to lose but just remember that old saying. "how do you eat an elephant? ....one bite at a time!" LOL. GOOD LUCK to you in your weight loss journey! 

I count calories and will add in exercise. I lost a lot of weight last time doing that. I gained it back only because I, too fell off the bandwagon--just stopped dieting and exercising. I'm back on it and losing. I think with calories, the rest will come into play. I watch my fat intake, but by watching calories, it takes care of that for me. Everything I buy is l/f. Protein is another key because it takes longer to burn. You don't have to eat a thick steak to get protein. You can eat fish and be healthier. Walking is the key for weight loss, in my opinion. I need to get back to take 2-3 walks for 20-30 minutes a day. Later on, add a few other things and you'll be there before you know it. I have 100 pounds to loose and this time it is harder. LOL. 

Many RDI's are kind of high. The only way to tell what you can eat and lose is to try. Always better to start high and slowly cut down. Protein helps us lose fat, gain muscle and keeps us satiated better than any food groups. Focus on getting plenty of protein, vegetables, fruits and non processed foods. Drink your water. Fats help us lose too. Fat's like avocados, peanut butter, nuts, etc. Practice portion control. A food scale, measuring cups and spoons are great tools. Be proactive and learn as much as you can about nutrition and power foods. Plan a treat each day if it helps keep you on track. Start exercising by walking outside. If you really want to know how many calories you burn each day, you can get one of those body buggs or new fitbit type things. You can wear them all day and through the night to help you find out how many calories you burn each day so you can adjust your caloric intake. There are also great couch to 5k programs out there if you enjoy running. Setting goals (realistic and achievable) can really help with weight loss. Good luck!