Losing weight

GhostX1994

Im a 22 male, 6"2 tall and weigh 120kg, most people dont believe me when i say my weight and think im around 90kg due to me not showing it much, im wanting to get back down to 100kg, i currently eat subway with nearly all veg in it once a day for lunch when i work and i walk and stand around for between 8 to 12 hours a day.

What else can i eat to help me lose weight and tone quicker? Iv heard eating just boiled potato on its own is healthy and can help you lose alot of weight is that true or false? Any info would help heaps thanks.

queenliz99

Have you read the stickies at the top of these boards? Like this one?

http://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-diet-and-weight-loss-help-must-reads#latest

best wishes

malibu927

All you need to do is eat fewer calories than you burn. Individual foods won't make any difference, but nutrient dense one can satiate you better.

Machka9

Enter your details into MFP. Select sedentary as your activity level. Choose the amount you want to lose each week (eg. 0.5 kg/week).

MFP will give you the number of calories you can consume. Eat those calories.
Weigh and measure what you eat, log everything, log accurately.

If you exercise, log the exercise ... but be aware that MFP and most calculators calculate calories burned on the high side. Round down, log slightly less time than you think you did, log slightly less speed than you think you did. Eat about 50% of those calories back ... maybe 75% if you put in a really big effort.

Eat whatever food you want ... but variety is good. Experiment with different foods in order to choose items that keep you full. Explore your grocery store for good options that fit within your calorie limit.

GhostX1994

Yeah iv tried new foods, when i ust to get subway id have the chicken snitzal with only cucumber, now i have the ham foot long with carrot, cucumber, onion, tomato, lettuce. I find it hard for fruit and veg to fill me up tho as i usualy can eat alot of food.