Another Newbie in Need of advice

louis341
louis341 Posts: 6 Member
edited November 2024 in Health and Weight Loss
Hello everyone! I have taken some time to read through some of the threads already posted, and gained some great information. But I'm still looking for some help for my numbers. I'm 33, 6ft tall and my current weight in 298lbs. I started my weight loss @ 334lbs 7 weeks ago. I work a desk job, but I jog 2 miles every morning, and then do a T25 workout in the evening. I currently have mfp set to 1800 Calories a day. I try to keep my carb intake below 180g a day, and my protein around 200g. Some days I have a hard time eating all 1800 calories, and others, i wish I had just a few more. My weight loss has stalled for the last 2 weeks. where should I make some adjustments?

Replies

  • editorgrrl
    editorgrrl Posts: 7,060 Member
    edited July 2015
    louis341 wrote: »
    I'm 33, 6ft tall and my current weight in 298lbs. I started my weight loss @ 334lbs 7 weeks ago.

    I currently have mfp set to 1800 Calories a day.

    I'm 5'2" and 115 lbs., and I eat 1,800 calories. Set your goal to .5 lb. for every 25 lbs. you're overweight: http://www.myfitnesspal.com/account/change_goals_guided

    Then read the Sexypants post: https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
  • mccindy72
    mccindy72 Posts: 7,001 Member
    Are you weighing all of your food on a food scale? that's really the most important thing you should be doing, to make sure your calorie counts are accurate, and logging them every day.
    why are you keeping carbs so low, and protein so high? If it's personal preference, that's fine, but otherwise, it's not really necessary to do that. You could aim for a more normal macro ratio.
    When you aren't losing weight, typically it means you are eating too many calories. The weighing will take care of that problem.

    Also, read the first post of this thread: http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here
  • ncboiler89
    ncboiler89 Posts: 2,408 Member
    I wouldn't make any adjustments. If you know you are at a deficit then you are losing weight. You've lost a lot of weight in a short amount of time so you must be doing something right - eating at a deficit.

    Your Wright isn't going to go straight downhill. There are variations and you will just have to deal with those.
  • Merkavar
    Merkavar Posts: 3,082 Member
    Give it more time.

    2 weeks isn't long enough to be concerned.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Are you using a food scale?
  • strong_curves
    strong_curves Posts: 2,229 Member
    More time & a food scale.
  • tannibal_lecter
    tannibal_lecter Posts: 83 Member
    Your diet sounds good so I would only really suggest a good weight training program. I was stalled for a couple weeks and I did my first weight training session this weekend and already the pounds are coming off again. Lift heavy and take your rest days. I think your carbs a little low if you are doing it every day. Maybe eat that little carbs on your rest days and bump it up to 250 on workout days. Your muscles need those carbs to function. I wouldn't cut your calories.

    Add me as a friend if you like. Oh, and I don't use a food scale for everything and my pounds are shedding off. I don't think it's necessary for most people and can lead to disordered eating.
  • louis341
    louis341 Posts: 6 Member
    mccindy72 wrote: »
    Are you weighing all of your food on a food scale? that's really the most important thing you should be doing, to make sure your calorie counts are accurate, and logging them every day.
    why are you keeping carbs so low, and protein so high? If it's personal preference, that's fine, but otherwise, it's not really necessary to do that. You could aim for a more normal macro ratio.
    When you aren't losing weight, typically it means you are eating too many calories. The weighing will take care of that problem.

    Also, read the first post of this thread: http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

    I do, I have a digital scale, and weigh everything I eat by grams or ounces, and log it in my mfp. I have my protein high to help with feeling full. I also crave salty food and meats, and read that could be a sign of my body burning through nutrients quickly, and by eating more protein, it could help with that.
  • mccindy72
    mccindy72 Posts: 7,001 Member
    louis341 wrote: »
    mccindy72 wrote: »
    Are you weighing all of your food on a food scale? that's really the most important thing you should be doing, to make sure your calorie counts are accurate, and logging them every day.
    why are you keeping carbs so low, and protein so high? If it's personal preference, that's fine, but otherwise, it's not really necessary to do that. You could aim for a more normal macro ratio.
    When you aren't losing weight, typically it means you are eating too many calories. The weighing will take care of that problem.

    Also, read the first post of this thread: http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

    I do, I have a digital scale, and weigh everything I eat by grams or ounces, and log it in my mfp. I have my protein high to help with feeling full. I also crave salty food and meats, and read that could be a sign of my body burning through nutrients quickly, and by eating more protein, it could help with that.

    If you are looking for more satiety, you might try reducing protein and increasing fats. fats help with satiety.
  • LWins999
    LWins999 Posts: 28 Member
    Congrats on your weight loss so far. After I lossed 40 lbs, l felt like I hit a plateau, weight coming off much slower if at all. My suggestion would be to add some sprints to your jogging to increase your heart rate. Also, how often are you eating? 6 times a day? And what about sugar intake? I completely cut out processed sugar and bread. (I do allow myself cheat days every now and then though maybe twice a month)
  • editorgrrl
    editorgrrl Posts: 7,060 Member
    louis341 wrote: »
    I also crave salty food and meats, and read that could be a sign of my body burning through nutrients quickly, and by eating more protein, it could help with that.

    Use MFP's default protein & fiber goals as minimums, and ignore fat & carbs: http://www.myfitnesspal.com/account/change_goals_guided

    You're hungry because you're chronically undereating. 37 lbs. in 7 weeks is neither healthy nor sustainable. You're not just burning fat—you're losing lean body mass.
  • louis341
    louis341 Posts: 6 Member
    tannibal_lecter wrote: »
    Your diet sounds good so I would only really suggest a good weight training program. I was stalled for a couple weeks and I did my first weight training session this weekend and already the pounds are coming off again. Lift heavy and take your rest days. I think your carbs a little low if you are doing it every day. Maybe eat that little carbs on your rest days and bump it up to 250 on workout days. Your muscles need those carbs to function. I wouldn't cut your calories.

    Add me as a friend if you like. Oh, and I don't use a food scale for everything and my pounds are shedding off. I don't think it's necessary for most people and can lead to disordered eating.

    I do lift on days when I cant do T25 at home. And on days when I lift, I start and end each session with a short 8 minute hiit cardio session.
  • louis341
    louis341 Posts: 6 Member
    editorgrrl wrote: »
    louis341 wrote: »
    I also crave salty food and meats, and read that could be a sign of my body burning through nutrients quickly, and by eating more protein, it could help with that.

    Use MFP's default protein & fiber goals as minimums, and ignore fat & carbs: http://www.myfitnesspal.com/account/change_goals_guided

    You're hungry because you're chronically under eating. 37 lbs. in 7 weeks is neither healthy nor sustainable. You're not just burning fat—you're losing lean body mass.

    You didn't read what I wrote. Some days im Hungry, but more than that, I have a hard time eating all 1800 calories. A normal day of eating for me would be, 1 whole egg and 2 servings of egg white, scrambled with avacado on top, and a protein shake for breakfast. Followed by a protein bar a few hours later. Chicken and romaine salad for lunch around 1:00. Greek yogurt and either fruit, or carrots and celery around 4. then lean protein (chicken, pork or fish) and veggie for dinner. The only time I push my calorie limit on a regular basis, if I eat grains. If im not eating crap, its amazing how much food you can eat on 1800 calories. I also drink a minimum of 3 liters of water a day
  • PAV8888
    PAV8888 Posts: 14,369 Member
    editorgrrl wrote: »
    louis341 wrote: »
    I also crave salty food and meats, and read that could be a sign of my body burning through nutrients quickly, and by eating more protein, it could help with that.

    Use MFP's default protein & fiber goals as minimums, and ignore fat & carbs: http://www.myfitnesspal.com/account/change_goals_guided

    You're hungry because you're chronically undereating. 37 lbs. in 7 weeks is neither healthy nor sustainable. You're not just burning fat—you're losing lean body mass.

    ^-- what she said!

    You are netting WELL BELOW the 1500Cal that is a minimum for a male. Are you supervised by a Dr?

    You have no reason to be eating less than the 2500 Cals at this point in your weight loss and with this level of activity.

    Are you doing this combination of diet and exercise to lose faster?
    Or are you doing all this to become more healthy?
    What are your goals?

    I am getting the impression of someone going balls to the wall to get something distasteful done as soon as possible.

    This may be an OK strategy for someone losing 10lbs (usually it isn't for them either; but for different reasons); but I don't see it working great for someone losing over 100lbs.

    So, when you get to your goal weight... what happens next?

    Look, there are quite a few papers that say that it doesn't matter how fast you lose in terms of long term maintenance.

    To me, that makes less sense than spending some time to learn how to undo the years of habits and choices that led me to where I was.

    I have to get both my body and mind to agree to work at a new norm. One which includes dealing with family, friends, customers, being able to exercise, being unable to exercise due to illness, or injury, or just not feeling like it.

    And all that doesn't happen in a few months...

    So spending some time losing the weight is a good use of my time!
  • mccindy72
    mccindy72 Posts: 7,001 Member
    louis341 wrote: »
    editorgrrl wrote: »
    louis341 wrote: »
    I also crave salty food and meats, and read that could be a sign of my body burning through nutrients quickly, and by eating more protein, it could help with that.

    Use MFP's default protein & fiber goals as minimums, and ignore fat & carbs: http://www.myfitnesspal.com/account/change_goals_guided

    You're hungry because you're chronically under eating. 37 lbs. in 7 weeks is neither healthy nor sustainable. You're not just burning fat—you're losing lean body mass.

    You didn't read what I wrote. Some days im Hungry, but more than that, I have a hard time eating all 1800 calories. A normal day of eating for me would be, 1 whole egg and 2 servings of egg white, scrambled with avacado on top, and a protein shake for breakfast. Followed by a protein bar a few hours later. Chicken and romaine salad for lunch around 1:00. Greek yogurt and either fruit, or carrots and celery around 4. then lean protein (chicken, pork or fish) and veggie for dinner. The only time I push my calorie limit on a regular basis, if I eat grains. If im not eating crap, its amazing how much food you can eat on 1800 calories. I also drink a minimum of 3 liters of water a day

    As I said above, fats provide more satiety. Reduce some protein, and add some fats. You'll find you are feeling more satisfied and hitting your calorie goals, as well.
  • PAV8888
    PAV8888 Posts: 14,369 Member
    mccindy72 wrote: »
    As I said above, fats provide more satiety. Reduce some protein, and add some fats. You'll find you are feeling more satisfied and hitting your calorie goals, as well.

    I was reading today a paper where the best results (for that study) were from a "lower fat" mix of 45% carb 30% prot 25% fat.

    Point being that 2.25 g of complex/low glycemic load carbs vs 1g of fat may present a different satiation profile for each individual.

    He does seem to have cut out all fats and is probably falling well below the 0.35g per lb that most would recommend as a minimum. At the very least he should pop some fish oil...
  • louis341
    louis341 Posts: 6 Member
    My overal goal is 225. Im up to 2 miles a day, and I feel great. I don't feel tired, infact I no longer fall asleep at my desk by 5pm. Haven't felt this good since highs cool and college baseball. I will lower my protein and increase my fats a bit.
  • emodavis
    emodavis Posts: 44 Member
    louis341 wrote: »
    My overal goal is 225. Im up to 2 miles a day, and I feel great. I don't feel tired, infact I no longer fall asleep at my desk by 5pm. Haven't felt this good since highs cool and college baseball. I will lower my protein and increase my fats a bit.

    Start eating the whole eggs, yolks and all! Boom, increase fat and waste less food.
  • louis341
    louis341 Posts: 6 Member
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    Better?
This discussion has been closed.

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