LIVIN' LARGE: Minimizing yourself and maximizing your life!When you have over 100 pounds to lose it can seem impossible to get started in the right direction.
Take your guess how many calories I should be consuming...
5' 7"
335 pounds
Deskjob, but try to do some type of exercise everyday, whether it be lifting or couple mile walks or bike ride.
Fitday says I burn 4100 calories a day! But that has to be too many; a 1000 calorie deficit would put me at 3100 calories and there is no way I would lose weight on that.
Say I wanted to lose 2 pounds a week, how many calories do you think I should consume?
Just curious your guy's take, I know there is no set answer and I will need to experiment a bit.
Are you maintaining your weight on what you are eating now?
I'd log a few days (exactly & precisely) into some nutrition software and get an idea of what your REAL (not calculated) daily usage for maintenance is. You have everything to get that number - you just need to log for a few typical (this is important, don't change because you are logging it) days to see if it is really 4100 or something else.
Once you know your daily requirements for maintenance at your current activity, you can make informed decisions about how to create a deficit.
or you could wing it and pull a number out of a hat.
It might not be as off as you think. I just did a maintenance week (weight 292 when I started) where I averaged just over 3000 calories without my usual regular exercise. I did not gain weight on that. My average intake was ~2300 for June with 5 days a week of planned exercise. On that I still lost ~2lbs/week.
Both suggestions given were good ones. Probably the only thing I would add is to make sure that what you're eating is accurate (best is to prepare your own food so you know what is in it). I know when I was much heavier my maintenance was easily over 4000 cals.
Thanks all, I have actually been logging my calories pretty religiously in fitday for the the past month. The couple gaps are weekends I went camping, but still ate clean. I have lost 15 pounds, but I don't know what was water weight, etc. I was originally shooting for 2500 cals when I started and that was super easy to hit, then I dropped to 2000 cals and that is much harder to stay under. I realize I could drop some carbs, but it is very difficult for me for some reason.
So yeh, I was just curious what you guys thought. What is the minimum calories do you think I should be taking in?
I'd probably raise the protein levels (I usually keep mine 30%+) and maybe raise the food a bit. If you don't want to go to 2500, split the difference at 2250. It's hard to do - I bounced around a lot with calorie levels before I settle to where I am (2150-rest days, 2400-cardio/lifting days). Pick a level and stick with it for at least a couple of weeks (longer if you can) to see how your body reacts.
The only observation on the food is perhaps you could look towards better carb choices, ones that give you more fiber. I looked at my carb levels over the past 3 months or so and I average 234g with 40g fiber. So I'm guessing that some of your carbs are coming from either sugar, white breads/pasta, or fruit juices. Changing some of those might help dropping the cals if/when you need to.
Thanks for the advice.. the carbs are probably a little misleading because I drink a lot of skim milk, ie carbs w/o any fiber. Forms of other carbs are whole wheat bread (yeh I eat too much), whole wheat pasta, or a baked potato w/ the skin. Everyday I tell myself.. LESS bread, MORE protein... hopefully I will get there.
Ah, then I wouldn't worry about it. That's the one thing I don't take (milk, cottage cheese, yogurt) so I tend to forget about them. If you're not hungry I wouldn't be overly concerned about your macros. I just find that higher protein and fat keeps me from being 'chew off your arm' hungry. Of course, that does not work for everyone.
Also, and this is again probably more of a preference, I really want to do as much of my weight loss without going to low cal, so I'm willing to live with a nice consistent loss (still managing just over 2lbs/week since Dec.). I've done the low cal before and, for me, it didn't work. Having said that there's a guy doing a blog who's eating 1500 cals a day max (I think sometimes as low as 1200), little to no exercise along the way, and he's gone from 500+ down well over 100 lbs from the beginning of the year. So different things work for different people. He doesn't do macros, but just looking at daily menus I'd say pretty high carb.
I am nowhere near that protein intake. I am averaging .4g / lb of body weight. I don't know how I would go about doubling my protein intake. I mean I am sure there are ways, but I would be miserable and there is no way I could stick to that for the long term. Hopefully it is not hurting my progress too much... I will go another month and see where I stand and if my the losses slow, then try real hard to up the protein significantly.
Like most people on this board, I have been struggling with weight loss for a LONGGGGGGGGGGGG time. This time around I really want to stress practicality and something I can stick with for the long run, cuz this yo yo stuff has to go!
I looked at mine for the past month and I'm averaging about 200g daily which is about .7g per pound. Try just increasing the levels based on percentages first. I tend to use whey powder to keep my protein levels up. Since I don't eat cottage cheese, yogurt, milk, etc. I find it a decent alternative. I feel at the moment I'm eating a way I could continue to eat indefinitely (and to me, that's important).
I started today eating an omelette for breakfast with a couple eggs and 3/4 cup of egg whites. This instead of my normal peanut butter toast and glass of milk should help me cut some carbs and up my protein for the day. It just takes a little longer in the morning.
Thanks all, I have actually been logging my calories pretty religiously in fitday for the the past month. The couple gaps are weekends I went camping, but still ate clean. I have lost 15 pounds, but I don't know what was water weight, etc. I was originally shooting for 2500 cals when I started and that was super easy to hit, then I dropped to 2000 cals and that is much harder to stay under. I realize I could drop some carbs, but it is very difficult for me for some reason.
So yeh, I was just curious what you guys thought. What is the minimum calories do you think I should be taking in?
It'd help to see what you are actually eating to help you tweak and make alternative suggestions. Could you do a screen shot of a couple days' worth of food???
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It'd help to see what you are actually eating to help you tweak and make alternative suggestions. Could you do a screen shot of a couple days' worth of food???
I hesitate to do this because I know I am not eating "PERFECT"; I could be more consistent with my calories; lower carbs; raise protein; cut out some condiments; etc etc etc. The reality is I am 330 pounds and just need to east consistent; cut out the binging and try to eat clean.
btw, that is 100% truthful, no fudging. If anything I estimate high when I am in doubt. Also, almost everything is a custom food that I took the nutritional values right off the packaging.
Are you aiming for a specific calorie level? I just skimmed through but couldn't figure it out. It could be that (like myself) you aim for one level on a rest day and another level on workout days. A few things I would point out:
- If you're not hungry on the level you picked, don't worry too much about the macros. Myself, I find I'm less hungry if I keep the protein levels up, but that is just to keep me from eating more than I've planned.
- Pick a range and stick within it. I aim for +/- 25 cals, which keeps me from eating too much, and too little. It doesn't need to be that tight, it's just what works for me.
- Don't skip recording days, even bad ones. I see that a number of weekend days don't have entries. I've been guilty of this in the past myself. What it does though is make it impossible to know if the levels you've picked are working. If the skipped days are outrageously high then it could be that the levels are perfect (or even low) but you won't know by looking at the information. I made myself a promise that no matter how bad a day had been I would log everything. The good news is that I only have two really bad days... and they get further away.
Added - as much as I like good, generally homemade food... I've said it before, but they're going to have to pry the ketchup bottle from my cold, dead hand. I don't take that much, but it's something I enjoy, so screw it!
Are you aiming for a specific calorie level? I just skimmed through but couldn't figure it out. It could be that (like myself) you aim for one level on a rest day and another level on workout days. A few things I would point out:
- If you're not hungry on the level you picked, don't worry too much about the macros. Myself, I find I'm less hungry if I keep the protein levels up, but that is just to keep me from eating more than I've planned.
- Pick a range and stick within it. I aim for +/- 25 cals, which keeps me from eating too much, and too little. It doesn't need to be that tight, it's just what works for me.
- Don't skip recording days, even bad ones. I see that a number of weekend days don't have entries. I've been guilty of this in the past myself. What it does though is make it impossible to know if the levels you've picked are working. If the skipped days are outrageously high then it could be that the levels are perfect (or even low) but you won't know by looking at the information. I made myself a promise that no matter how bad a day had been I would log everything. The good news is that I only have two really bad days... and they get further away.
Added - as much as I like good, generally homemade food... I've said it before, but they're going to have to pry the ketchup bottle from my cold, dead hand. I don't take that much, but it's something I enjoy, so screw it!
Good post; thanks! To address some things...
-2250 cals roughly. Thats a limit, if I eat less then thats a good thing
-Depending on my day and what I am doing, my calories will fluctuate and no I don't tie it to my activity levels.
-The days I skipped, I went camping for the weekend, it is just too tedious to keep track of what I ate for 3 days and then come home and log it. I eat really clean though and below my calories levels for sure because there is no toilet or bathrooms
-I am with you on the ketchup front and also bbq sauce! I figure if 50 cals of sugar keeps me eating chicken and lean meats it is worth it with my current goals.
I have used fitday in the past and tried to hit an exact calorie level with exact macros and exact sugar intake and exact fiber intake, etc. My goals right now are just to eat 95% clean, wholesome foods.. under a certain calorie level, no binge eating and move more. Basically to just be consistent in a good way and lay a foundation for a lifestyle that I can stick to for the rest of my life.
Sorry - I just saw the camping explanation when I was scrolling down.
I would set a minimum level as well. I saw a couple of days with 1700, didn't I? Some people can get away with that, some people can't. I'd keep the range a little tighter to begin with. Even say 2000 - 2250 and try that for a couple of weeks even a month. See how it's going and readjust if necessary. It's a long term project (or mine is) so I agree it's about finding a better way to live.
Yeh, I did have some 1700 cal days a couple of times. I personally don't think a day here or there of low calories is going to hurt me as long as I am eating throughout the day and not just one big meal. I am just trying to eat more natural and I don't want to force myself to eat if I get to the end of the day and notice I am below 2000.
On a good note though, I weighed myself for the first time in 2 weeks and I am down 5 pounds to 330!
AND I went on a 5 mile hike with my dog on Saturday!!! I wanted to stop at 3.5 miles but pushed on; I was so pumped.
I'm not an intuitive person when it comes to food. I'm very much a plan and then eat to make sure I'm within my calorie range. You're right, a day or two low isn't a big deal. I suspect, left to my own devices, that I'd eat either too little or too much. If natural eating works for you, that's fantastic.
And congrats on the weight loss. It's always nice to see, isn't it?
Oh, its great! My highest was 374 and I feel wonderful compared to when I weighed that. I hovered around 350 for about the past year and a half. It finally feels well within reach to get down under 300. And the best part is, it's getting easier to exercise which is making me want to do more exercise like the 5 mile hike!
Concerning the diet... I could never eat 1700 calories on a normal day at work, I would die. I think those couple of low calorie days were on weekends when I was busy like fishing or riding my bike. That coupled with waking up later than usual and there is just not enough time in the day to get all my meals in. I am pretty far from a natural eater, I definitely have to know what is in something calorie wise before I put it in my mouth and I end up having 2 or 3 breakfast meals that I rotate, same with lunch and 7 or 8 dinner meals that I rotate.. sometimes adding a slight change here or there. I also work at a computer so I can track my calories throughout the day and adjust my lunch and dinner accordingly. I am just trying be more natural about when I eat; I just don't want to force myself to eat when I weigh 330 pounds; that just seems silly. Not that I am starving myself or skipping a bunch of meal either though.
Why can't you eat low calories at work? Do you have an active job?
Ideally you'd want to match your calorie intake to your activity level -- days where you're not doing much, you'd eat less, and days where you have more activity you'd eat more.
But, at this point just the fact that you're sticking to it is important. I'm only bringing this up because you may find it will help at some point down the road.
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Why can't you eat low calories at work? Do you have an active job?
Ideally you'd want to match your calorie intake to your activity level -- days where you're not doing much, you'd eat less, and days where you have more activity you'd eat more.
But, at this point just the fact that you're sticking to it is important. I'm only bringing this up because you may find it will help at some point down the road.
Well I suppose I could eat 1700 calories during the week, however first I think that is too low for everyday at my weight, even though I do have a desk job. And second, I would be miserable and hungry all the time, ~2200 calories give or take 200 seems to be a good level where I am not starving, or stuffed throughout the day, just content. And coincidentally I am losing weight at a little over 2 pounds a week eating that amount.
I agree that adjusting calories with you activity level makes sense, however IMO, weighing 330 pounds and a habitual binge eater; I just don't think it is all that important. What is important is putting better habits in place and disconnecting emotionally from food AND staying consistent. Trust me, it is a different ball game weighing over 300 pounds at 5' 7"; barely being able to ride a bike down to the end of the street or walk a mile or two, sometimes eating a whole medium pizza or box of cookies in 1 sitting. I personally feel like I am getting 90% of the benefit watching my caloric intake and doing some type of exercise everyday. The other 10% is just details (exact macros, glycemic index, inflexible exercise program, etc etc). I will stick with 100% of the benefit of doing 90% rather than 0% of the benefit of doing 100%, if that makes any sense at all.
I guess what I am saying is I am not going to sweat the details until what I am doing stops working. Thanks for your input though, I do appreciate you taking the time to read and respond.
Hi Josh - reading your thread is very inspirational. You are getting your head and thinking about weight loss straightened out and that is where 99% of the battle lies. Good Job.
I started my weight loss journey in January and am down about 40 lbs. But that is mostly through exercise. I have been making concious food choices most of the time, but I still have days where I make some pretty bad choices. Reading through this thread has helped me think of better ways to plan my food choices - which is really what I need to start doing more of.
The one thing I agree with Anne about is to add a protein supplement to your diet. Whey is the most popular, but I like to use a soy one too. The best way to burn fat (i.e. Increase your metabolism) is to gain muscle (though weight training) and you want to conserve that precious muscle by providing your body with building blocks to build and protect the lean muscle you have.
I agree that adjusting calories with you activity level makes sense, however IMO, weighing 330 pounds and a habitual binge eater; I just don't think it is all that important. What is important is putting better habits in place and disconnecting emotionally from food AND staying consistent. Trust me, it is a different ball game weighing over 300 pounds at 5' 7"; barely being able to ride a bike down to the end of the street or walk a mile or two, sometimes eating a whole medium pizza or box of cookies in 1 sitting. I personally feel like I am getting 90% of the benefit watching my caloric intake and doing some type of exercise everyday. The other 10% is just details (exact macros, glycemic index, inflexible exercise program, etc etc). I will stick with 100% of the benefit of doing 90% rather than 0% of the benefit of doing 100%, if that makes any sense at all.
Hey Josh,
I agree with you. I think macros, protein levels etc will help you in the future, but for now focusing on and dealing with finding a healthy outlook towards food is your first priority. If what you're doing is working and you feel confortable with it, then continue. That's what worked for me anyway. I tended towards binge eating, and the first step for me was to work out the emotions behind the eating, then tackling the weight loss little bits at a time. I lost 20lbs one year by moving more, another 20lbs by doing weight watchers later on, another 20lbs by getting into aerobics, weight training and so on. It's true it took a long time and I'm not saying it's the best or easiest way but for me, 8 years later, I know that I will never gain those 90lbs back.
Best of luck to you, and don't give up...that's the most important thing.
This may be a little late. One thing I would suggest for anyone in a similar situation is not to make your caloric deficit too much from the start. When I started, my calculated maintenance was around 4000 calories. I decided to try to eat around 2000 calories a day and had a miserable time and didn't lose any fat. I worked my way up to where I was eating around 3000 calories a day and close to 3400 on weight resistance training days and started losing fat at a decent pace. The human body works in very, very mysterious ways.
But the point of this was to try and do as little as possible and see what results you are getting. If you are getting positive results, keep at it until they stop...then you can begin cutting your calories down more or increasing your activity. But if you cut your calories all the way down at the beginning or try to workout 7 days a week, you are going to get frustrated and you won't have any avenues to turn to later on when you hit a plateau.
This may be a little late. One thing I would suggest for anyone in a similar situation is not to make your caloric deficit too much from the start. When I started, my calculated maintenance was around 4000 calories. I decided to try to eat around 2000 calories a day and had a miserable time and didn't lose any fat. I worked my way up to where I was eating around 3000 calories a day and close to 3400 on weight resistance training days and started losing fat at a decent pace. The human body works in very, very mysterious ways.
But the point of this was to try and do as little as possible and see what results you are getting. If you are getting positive results, keep at it until they stop...then you can begin cutting your calories down more or increasing your activity. But if you cut your calories all the way down at the beginning or try to workout 7 days a week, you are going to get frustrated and you won't have any avenues to turn to later on when you hit a plateau.
Good advice.
I like people to make the easiest and simplest changes to get results, then go down from there if you're not getting the results you want.
We're in this for the long haul, so killing yourself from the get go is a recipe for disaster. Burnout comes quickly if you're too restrictive.
Take your guess how many calories I should be consuming...
), whole wheat pasta, or a baked potato w/ the skin. Everyday I tell myself.. LESS bread, MORE protein... hopefully I will get there.
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