Diet Recommendations?

Remember this: Think of it more as a lifestyle change and not a diet.

1. For every deficit of 3500 cals, you will lose a pound. If you run a 500 cal deficit per day, that's a pound per week. You can get a basic BMR (how much cals you would burn just sitting around all day) from a calc. It isn't exact, however, but a decent starting point.

2. Don't skimp on water intake. 1 gal per day minimum. You will be pissing a ton.

3. Download an app like MyFitnessPal to track calorie intake. A good macro break down would be 40/30/30 carbs/fat/protein.

4. Cut out processed foods. Eat more fresh fruits and vegetables. Get the majority of your protein from fish/chicken and lean meats.

5. Smaller meals: Try to be in the 400-500 cals per meal range: Breakfast, snack, lunch, snack, dinner and maybe a casein based protein before bed.

6. Supplement as needed if you're finding it hard to hit your caloric and macro goals.

Sure, you could go extreme and shed a lot more lbs per week, but typically you will gain it back quickly because it's hard to maintain and easily gained back.

Pretty much what lsualumni said but I would recommend you join avatar nutrition and use it to get your macros and track & weigh everything that goes in your mouth using MyFitnessPal.

Avatar is only $10 a month and takes the guess work out of how much you should be eating.

are you hurting yourself on avatar if you're not coming in at the recommended carb amount ?

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are you hurting yourself on avatar if you're not coming in at the recommended carb amount ?

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Do you eat more fat and/or protein to make up for the lack of carbs?

If yes, then as long as you feel fine in the gym then you're fine.

If no, then you're non-compliant and you need to eat the calories, whether that means you eat those carbs or convert them to another macro.

Yea try to get up to recommended. If your missing through carbs then ty to make up with carbs or fat. Even a quick small bite of peanut butter to get to calorie level.

The reason it wants you to do that is it wants you to eat as much as possible and still lose weight so you have plenty of room to drop calories over time.

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Diet Recommendations?
Im obese by any means but could stand to lose weight. I don't have time to go to a gym.

I'd like to find a diet to help with weight loss.
Obviously I need to find time exercise too so I'm thinking or walking or jogging to start. I've done Insanity multiple times in the past but my lifestyle with work and kids it's hard to find time during the day to do it.

Any recommendations anyone may have is greatly appreciated. TIA!

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This will get a few boos from the gallery, but my recommendation is to make big changes without overthinking things. First, I would go in and get a full lab work done so you can see what state your health is currently in. (For suggested battery of tests, please see another thread I had on here about bloodwork.) The reason I say this is because I believe your long-term health (defined as: disease-free longevity) should always be the ultimate goal. Everything else is details (and should follow naturally if you keep that goal in sight.) Thus, for eating, I recommend keeping carbs to less than 10% of your intake, with the balance being high-quality fats and proteins. If you just eat to satiety, you won't have to worry at all about calorie counting, measuring, weighing, etc. If you find your weight loss stalling, then shift the balance more to protein from fat. Super simple. For exercise, lift weights/do pushups when you can and be active instead of a spud. No need for super tracking or supplements or any of that. After 6-9 months, go in and get your bloodwork done again. Just my two cents and good luck!