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Message
Calorie deficit
Posted on 1/11/18 at 10:23 am
Posted on 1/11/18 at 10:23 am
I'm 5'8, 210 right now. Per the questions in myfitnesspal, it recommended a 1,500 calorie/day diet.
For the past 3 days, I've grossed an average of about 1,200, before a little (20-30 min elliptical) exercise. Only time I've been hungry is really right around 4:00pm, where I plan on adding a small snack, like a granny smith apple.
I've gone from 210 to 175 and back to 210 two different times over the last 5 years. I'm not an even weight gainer, fat accumulates in my hooters and belly.
Am I running too much of a calorie deficit on what is probably already a low calorie diet? I already feel better having a couple weeks of much cleaner, efficient eating. Just don't want to screw anything up as I go along this time.
For the past 3 days, I've grossed an average of about 1,200, before a little (20-30 min elliptical) exercise. Only time I've been hungry is really right around 4:00pm, where I plan on adding a small snack, like a granny smith apple.
I've gone from 210 to 175 and back to 210 two different times over the last 5 years. I'm not an even weight gainer, fat accumulates in my hooters and belly.
Am I running too much of a calorie deficit on what is probably already a low calorie diet? I already feel better having a couple weeks of much cleaner, efficient eating. Just don't want to screw anything up as I go along this time.
8
Posted on 1/11/18 at 10:25 am to AUjim
you are not eating enough.
Posted on 1/11/18 at 10:26 am to AUjim
quote:
where I plan on adding a small snack, like a granny smith apple.
meh
Posted on 1/11/18 at 10:41 am to McLemore
Why you hating granny smith apples? They're the best thing on the planet.
And its just to squelch the appetite, usually eat dinner pretty early...5:30 or so
And its just to squelch the appetite, usually eat dinner pretty early...5:30 or so
Posted on 1/11/18 at 10:52 am to AUjim
you need to be eating around 1800-2000 cals
Posted on 1/11/18 at 10:58 am to AUjim
quote:If hunger is your problem, then a sugar bomb is probably a bad answer. Why not have some beef jerky or heavy cream?
Why you hating granny smith apples? They're the best thing on the planet.
Posted on 1/11/18 at 11:09 am to AUjim
What were you averaging before you decided to cut calories? Chances are you're not eating enough. You should probably start eating a little more than maintenance for a few weeks and throw in some weight training. If you cut calories drastically from the get go, yes, you'll drop some lbs but where do you go from there? Starve yourself? Start with small cuts in calories or move around a little bit more once your weight becomes stagnant for a week or so.
Posted on 1/11/18 at 11:12 am to AUjim
quote:Worst apple ever.
Why you hating granny smith apples?
Posted on 1/11/18 at 11:32 am to AUjim
Pick up cycling. Build muscle while burning a bunch of calories
Posted on 1/11/18 at 11:36 am to lsu5803tiger
quote:
What were you averaging before you decided to cut calories
Not 100% sure-I'm not eating fewer meals or smaller servings really...but I've cut out the booze, the pack of m&m's, and a lot of eating out, drinking more water as oppposed to sweet tea...I'd guess i've replaced 2,400 shite calories per day with 1,200ish mostly good ones. I'm not starving at all in the sense of being hungry. I guess my first goal is to drop the garbage weight I've picked up by being undisciplined for the last year, down to around 180 is probably goal #1.
This post was edited on 1/11/18 at 11:38 am
Posted on 1/11/18 at 12:17 pm to AUjim
If you're only eating 1200 calories/day, I imagine you're not eating a lot of protein or fat.. You're likely going to start feeling really shitty soon, particularly if you start actually working out. I'd suggest making sure you get at least 1g protein per kg of weight (about .7-.8/pound) and at least 30-35% of your total calories should be from fat. After that, carbs. And get at least 15-20g fiber/day. Fiber and protein take much more energy to extract nutrients out of than carbs and fats, so if you're eating a high protein and high fiber diet, you can maximize your TEF.
You should be able to eat about 1800/day and still lose weight, but it won't be quickly. Long and slow tends to lead to better long-term results. Also, look into some beginner strength programs and follow that protocol. Build some muscle, ramp up the metabolism.
eta
as always, I highly recommend avatar nutrition. It'll help you with adjusting calories as necessary. You can make your diet as clean as you want, but you should still be tracking macros and lifting weights to minimize muscle loss during weight loss.
You should be able to eat about 1800/day and still lose weight, but it won't be quickly. Long and slow tends to lead to better long-term results. Also, look into some beginner strength programs and follow that protocol. Build some muscle, ramp up the metabolism.
eta
as always, I highly recommend avatar nutrition. It'll help you with adjusting calories as necessary. You can make your diet as clean as you want, but you should still be tracking macros and lifting weights to minimize muscle loss during weight loss.
This post was edited on 1/11/18 at 12:20 pm
Posted on 1/11/18 at 4:48 pm to AUjim
quote:
And its just to squelch the appetite, usually eat dinner pretty early...5:30 or so
Sorry I was going to write more but got a work call. Eating sugar at 4:30 isn't going to help your appetite or give you real energy. There are certainly much worse things you could put in your body than an apple. But if you want to satiate and get some energy, go with an avocado, macadamia nuts, a piece of cheese and salami, MCT oil shot.
I do like granny smiths though and they are relatively good from a glycemic load standpoint. But still just meh for your purposes.
Eta: at least slap a little almond butter on one (or half)
Other suggestions:
Pork Clouds w french onion (make your own)/sour cream/guac
If you aren't worried about too much protein, a shot of bone broth.
Celery w pimento and cheese.
A little full-fat Greek yogurt w a few berries, good nuts, chia/flax.
Duke's hatch green Chile sausage shorts and a cheese stick
I cool a whole pack of bacon and keep some for a snack--add a little almond butter if you like
Hope spicy avocado hummus w cukes
A boiled egg
Romaine wrap w a little tomato, avocado mayo and bacon
Flackers w half a can of tuna w avocado mayo
This post was edited on 1/11/18 at 5:01 pm
Posted on 1/12/18 at 5:51 am to AUjim
Bottom line sugar’s bad, mmmkayyy.. seriously, eat more good fat and protein. You will not have the hunger issue and you will teach your body to use itself as fuel instead of relying on so many carbs.
Posted on 1/12/18 at 11:02 pm to AUjim
Eat a diet consisting of chicken, Salmon, Veggies, a low sugar fruit twice a day, protein shake, boiled eggs, lean pork and beef, spinach or kale salads, celery and 2 tablespoons of almond butter are my favorite, some quinoa or brown rice, oatmeal, almonds or cashews, maybe some wheat bread to incorporate some carbs other than from fruit and veggies, and there are more.
All of this is lower calorie foods that can be balanced with Protein, Carbs, and Fat. Eat more, about 2,000 calories worth and do 30 minutes of cardio no more than 5 times a week. HIIT cycling is best for preserving muscle.
All of this is lower calorie foods that can be balanced with Protein, Carbs, and Fat. Eat more, about 2,000 calories worth and do 30 minutes of cardio no more than 5 times a week. HIIT cycling is best for preserving muscle.
Posted on 1/13/18 at 6:09 am to GeauxLSUGeaux
quote:
Eat a diet consisting of chicken, Salmon, Veggies, a low sugar fruit twice a day, protein shake, boiled eggs, lean pork and beef, spinach or kale salads, celery and 2 tablespoons of almond butter are my favorite,
This is good advice
quote:
some quinoa or brown rice, oatmeal, almonds or cashews, maybe some wheat bread to incorporate some carbs other than from fruit and veggies, and there are more.
This is not.
Brown rice, oatmeal, and wheat bread
Posted on 1/13/18 at 12:17 pm to Azazello
quote:
Brown rice, oatmeal, and wheat bread
Obviously you don’t want to make it a staple but these in limited quantities are actually healthy and good for you, and it was only meant as a break from the monotonous. It’s not bad advice unless you are on Atkins or something like that, and better yet if you are incorporating lifting with your diet.
This post was edited on 1/13/18 at 12:18 pm
Posted on 1/13/18 at 5:40 pm to Azazello
I eat oats 1.5 prior to my workout every day
Also usually have some quinoa post workout.
Carbs aren’t the devil, maybe if you’re hardcore keto
Also usually have some quinoa post workout.
Carbs aren’t the devil, maybe if you’re hardcore keto
Posted on 1/15/18 at 11:51 am to AUjim
Take it slow. Don’t cut too many calories. Maybe just a 500-700 cal/day deficit.
Keep very close track of your calories burned & eaten.
Good luck!
Keep very close track of your calories burned & eaten.
Good luck!
Posted on 1/16/18 at 11:04 am to BilJ
quote:
Carbs aren’t the devil, maybe if you’re hardcore keto
Exactly, large Keto crowd here though.
I am high carb (300+ grams a day typically).
Posted on 1/16/18 at 11:29 am to BilJ
quote:
Carbs aren’t the devil, maybe if you’re hardcore keto
I doubt people doing keto would say carbs are bad. Veggies are very often carbs. But grains are literally for the birds
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