Weight loss plan / Cutting foods.

ramicharowland

I am 21 years old

244 lbs

I want to lose at least 44 lbs.

I have cut out soda, candy, fast food, and meat.

Or anything that screams unhealthy!

I plan to eat 1400 cals a day

And workout 30 mins a day 10 minutes cardio ( machine cardio) elypitcal/ treadmill/ bike and use the rest doing sit ups/ leg kicks/ planks/ wall squats/ push ups / arm circles/ flutter kicks.. at home stuff.. Also going to be using tricep machine for arms..


Is this a good plan? Adjustments? Tips..

_Justinian_

No. Put your height/weight/activity level into MFP, choose the number of pounds per week you want to lose up to 2 pounds and then eat the number of calories MFP recommends. Cutting out soda, candy, fast food and meat is not necessary. You simply want to eat at a calorie deficit. Think in terms of eating habits you will want to have for the rest of your life.

Personally, I would recommend trying to lose weight first on your eating habits alone, then slowing adding exercise into the mix. But that is just my opinion.

ccsernica

I don't understand why people want to make losing weight harder than it has to be. It's difficult enough to adjust to eating a calorie deficit. Why double down by cutting out all the foods you like? Why adopt such a large deficit over and above what you probably need in order to lose?

By making it so difficult, you're setting yourself up for failure. This isn't some kind of moral exercise; you're doing it for your health and so you can feel better about yourself and maybe fit into clothes you want to wear. Create a program that's easy to stick to, that's not so restrictive, so that you still enjoy eating and can stick with it for the long term. It's not a sin to enjoy your food. There's nothing that says you have to be miserable while you're losing weight.

It's true that some foods are calorie-dense while providing little in the way of nutrients, like sodas and candy. But you can still enjoy them! Make them occasional treats rather than regular, habitual parts of your diet. Otherwise, follow @_Justinian_'s suggestion and use MFP's tools to set a reasonable daily calorie goal. I'd be very surprised if it didn't result in allowing you few hundred calories more than you think, even with an aggressive weight loss rate of 2 lb/week.

RodaRose

Eat meat. Eat some fast food.
Soda and candy -- eat those only if they fit into your calories for the day.

ramicharowland

Thank you

Machka9

As mentioned ... enter your details into MFP (that's what it is here for!), select sedentary as your activity level (unless you work at an active job), and select to lose about 1 lb/week. What does MFP give you for calories?

Eat that many calories.

If you exercise, log it, but log it realistically (choose low, light, easy settings), and then eat about half your exercise calories back.

Spend some time browsing through your local grocery stores, markets, etc. to find low-cal delicious foods that will fit within your calorie limit ... foods that have good staying power ... but foods you like.

cerise_noir

On the "no need to cut out foods for weight loss" bandwagon. Not even sugar. Just count calories. This does not mean "throw nutrition out the window", it simply means a balanced diet of nutritious and sweets/treats is perfectly fine.

ramicharowland

cerise_noir wrote: »

" it simply means a balanced diet of nutritious and sweets/treats is perfectly fine.

Ahhh I think that is where my issue lies balance... lol Especially with junk food..

jenilla1

It's not complicated, so don't make it harder than it needs to be. If you want to lose weight and maintain it long term you need to make your plan sustainable and enjoyable. Whatever you do to lose the weight needs to be something you are willing and able to continue. Otherwise, when you go back to your old ways, the weight will come back, too.

Don't cut out your favorite foods, just consume them within your calorie goals and exercise to earn more. I personally would cut out soda - but not because it's evil or I need to be punished, but because I think it's a total waste of calories that I could be eating instead.

ramicharowland

I agreee! Thank you

TheBetterBecky

I wouldn't cut out meat unless its a health requirement. I've lost 132 pounds and kept it off for 3 years. Here is what worked for me. You want to eat carbs, protein at each meal. The protein helps the carbs digest slower. See, the one thing you want to remember is that a white potato is just as bad as a candy bar. White rice isn't much better. I would eat lean meats, lots of good veggies, some fruit, and good carbs which would be breads with lots of fiber, oats, etc. The one thing too is this......if you restrict it to a severe "DIET" you will regain it. It has to be something you can do for the rest of your life. So, don't deprive yourself. At the beginning I would be very strict but once the willpower sets in, allow yourself a treat. Those who eat carrots and water and broth will regain it ) But for me, and this won't be for everyone....for me I allowed myself to have 3 bites of birthday cake at a party. I ate a small cookie here and there, or 5 chips. If you can handle that then do it. If you can't then don't. Just plan for it and enjoy every minute without feeling guilty. BUT, don't do it every day or every meal. Maybe every few days have a small treat.

TavistockToad

Since when does meat scream 'unhealthy'?

TheBetterBecky

From experience counting calories only doesn't work. It needs to be healthier too. If you eat a bagel for breakfast, a hamburger from McDonalds for lunch, and a bag of chips for dinner, you might lose weight but it will be slow and your body composition won't be as lean. So, like others said, do it in moderation. If you can't stand it and you want a burger, then go get one, BUT, pick the single burger, skip the fry, and have a salad instead with a tad of dressing. If you ate good all day and you really want 5 M & M's then eat them if it won't make you want more Have fun. If it's a chore you will tire of it. You gotta say, "I Got This!", have a little fun, and make it exciting.

TavistockToad

TheBetterBecky wrote: »

From experience counting calories only doesn't work. It needs to be healthier too. If you eat a bagel for breakfast, a hamburger from McDonalds for lunch, and a bag of chips for dinner, you might lose weight but it will be slow and your body composition won't be as lean. So, like others said, do it in moderation. If you can't stand it and you want a burger, then go get one, BUT, pick the single burger, skip the fry, and have a salad instead with a tad of dressing. If you ate good all day and you really want 5 M & M's then eat them if it won't make you want more Have fun. If it's a chore you will tire of it. You gotta say, "I Got This!", have a little fun, and make it exciting.

its so sad that you don't think you can eat more than 5 m&ms and still be 'healthy'

trigden1991

TheBetterBecky wrote: »

From experience counting calories only doesn't work. It needs to be healthier too. If you eat a bagel for breakfast, a hamburger from McDonalds for lunch, and a bag of chips for dinner, you might lose weight but it will be slow and your body composition won't be as lean. So, like others said, do it in moderation. If you can't stand it and you want a burger, then go get one, BUT, pick the single burger, skip the fry, and have a salad instead with a tad of dressing. If you ate good all day and you really want 5 M & M's then eat them if it won't make you want more Have fun. If it's a chore you will tire of it. You gotta say, "I Got This!", have a little fun, and make it exciting.

The irony here is that many competitive bodybuilders, who diet down to extremely low bodyfat's, consume bagels as a staple carbohydrate source. Counting calories does work if you are intaking less than your TDEE. What food you consume has minimal (if any) affect on your rate of fat loss, if all other variables are the same.

callsitlikeiseeit

unless you have kidney disease, you dont need to eliminate meat (or anything else!)

your body NEEDS the protein, not to mention it FILLS YOU and keeps you satiated for longer!

ive lost 80 pounds eating everything under the sun (even eating out and junk food and candy!), drinking, living life and loving it. not a single food was eliminated. I simply weigh my foods and eat within my calorie goals, and if i go over a little (or even occasionally a lot), not a big deal.

rebeccaelizabethwalker

IT seems that everyone on here has a different opinion and I guess that because some things work for some and not others. I cant just have one square of chocolate, or just 5 m & ms i would literally eat everything I have in my house! I decided to quit sugar and anything processed for new year, I got pretty bad headache for a few days but that's gone now and I feel a ot better. I get the odd craving for sugar but I try to eat natural sugars, bananas, apples and other sweet fruit instead. I make sure I log my food on mfp and keep within my calorie amount. To be honest im fairly new here, only signed up on 3rd Jan, but since then i have lost 5lb and it doesn't feel like I've missed out on anything. I treated myself to a few maple syrup pancakes the day I found id lost weight, but just made sure I was still within my calorie limit. I defiantly wouldn't cut out meat though, its too good for you!

Lounmoun

My advice is to eat in a way you can sustain long term. Cutting out lots of foods you like- and the people you associate with eat- probably won't be a sustainable or realistic long term diet.

Weight loss is about calories not type of food. You should start with just logging what you normally eat and sticking to your calorie goal. You can alter your diet in small steps after that- like getting more protein or having more vegetables on your plate.

Don't label food unhealthy or junk. A healthy diet is not a specific list of food but everything you consume working together to meet your body's needs. You need to look at actual nutrients of foods you eat and how they fit your whole day. There are a lot of ways to "eat healthy".
http://www.vanderbilt.edu/recreationandwellnesscenter/wellness/nutrition_corner/nutrition-101/

If you are eating out you can plan your order to fit your goals. Chain restaurants have nutritional information online usually. You might pair a regular burger with a side salad with vinaigrette dressing and an unsweetend iced tea instead of a tripe bacon cheeseburger with fries and a shake for example to reduce calories. There are choices that can fit your calorie goal.

I eat the same foods I always did just in appropriate portion sizes for my goal. I look at my calorie goal and protein goal mainly. I try to eat more vegetables or fruits than I used to. I prelog my food for the whole day every morning.

Typically I eat things like this:
Breakfast- Greek yogurt, granola bars, cereal with milk, sandwich, dinner leftovers, fruit, cottage cheese
Lunch- sandwich, salad, or dinner leftovers
Dinner- something different every night of the month.
Snacks- things like fruit, chips, popcorn, pretzels, chocolate, cookies, granola bar, carrots, celery, broccoli, trail mix, deviled eggs, pickles, cottage cheese

braseyns

TheBetterBecky wrote: »

From experience counting calories only doesn't work. It needs to be healthier too. If you eat a bagel for breakfast, a hamburger from McDonalds for lunch, and a bag of chips for dinner, you might lose weight but it will be slow and your body composition won't be as lean. So, like others said, do it in moderation. If you can't stand it and you want a burger, then go get one, BUT, pick the single burger, skip the fry, and have a salad instead with a tad of dressing. If you ate good all day and you really want 5 M & M's then eat them if it won't make you want more Have fun. If it's a chore you will tire of it. You gotta say, "I Got This!", have a little fun, and make it exciting.

I ate mainly Pasta (+ meat), homemade burgers / sandwiches and cereal bars for 4 months and still lost 44 pounds without exercising. As long as you're in calorie deficit (and keep in mind your daily nutrient intake) you should be fine.

rybo

Meat is not unhealthy.
As far as soda, candy & fast food cutting those is fine, as long as it doesn't cause cravings that lead to binges. Everyone deals with that differently, some advocate moderation, but that doesn't work for everyone. Sometimes after not eating those items, you simply don't want them. You'll have to find what works.
Exercise is good, but understand it's what you eat that has the greatest impact. Maybe alternate days and try to do more than 10 minutes of cardio on occasion.

ramicharowland

Thank you for everyone's response.. Idk what a TDEE is?? I never said meat was unhealthy

I just don't want to eat it for now I don't mind losing a little muscle and having my calories burn quicker.

I think the majority of you guys' think I should just follow my calorie deficit and don't eat 20 big macs ( make good choices)

Also don't deprive myself of needed nutrients... thanks guys..

ramicharowland

I think this way of eating is very sustainable and I can do this long term. I am thinking of adding JJ smiths green smoothies to my deficit... I am not going to NOT eat just simply add the smoothies into my calorie budget??

janejellyroll

ramicharowland wrote: »

Thank you for everyone's response.. Idk what a TDEE is?? I never said meat was unhealthy

I just don't want to eat it for now I don't mind losing a little muscle and having my calories burn quicker.

I think the majority of you guys' think I should just follow my calorie deficit and don't eat 20 big macs ( make good choices)

Also don't deprive myself of needed nutrients... thanks guys..

If you lose muscle, you'll actually burn *fewer* calories each day. Preserving your existing muscle helps you use more calories and it will probably make you happier with the results at the end of your weight loss.

extra_medium

TheBetterBecky wrote: »

From experience counting calories only doesn't work. It needs to be healthier too. If you eat a bagel for breakfast, a hamburger from McDonalds for lunch, and a bag of chips for dinner, you might lose weight but it will be slow and your body composition won't be as lean. So, like others said, do it in moderation. If you can't stand it and you want a burger, then go get one, BUT, pick the single burger, skip the fry, and have a salad instead with a tad of dressing. If you ate good all day and you really want 5 M & M's then eat them if it won't make you want more Have fun. If it's a chore you will tire of it. You gotta say, "I Got This!", have a little fun, and make it exciting.

In cases where people have to lose a lot of weight counting calories only and dropping those pounds is probably the most beneficial thing they can do for their overall health. Also, a burger is not a "bad" food, and neither is anything else. Make it fit into your macros and calories as part of an overall diet, don't focus on each individual item as "good" or "bad."

ramicharowland

TheBetterBecky wrote: »

The protein helps the carbs digest slower. See, the one thing you want to remember is that a white potato is just as bad as a candy bar..

This is what I was referring to.... I meant carbs not calories lol sorry I am so new at this stuff... Is it true my carbs will digest faster with no meat?

ramicharowland

janejellyroll wrote: »

ramicharowland wrote: »

Thank you for everyone's response.. Idk what a TDEE is?? I never said meat was unhealthy

I just don't want to eat it for now I don't mind losing a little muscle and having my calories burn quicker.

I think the majority of you guys' think I should just follow my calorie deficit and don't eat 20 big macs ( make good choices)

Also don't deprive myself of needed nutrients... thanks guys..

If you lose muscle, you'll actually burn *fewer* calories each day. Preserving your existing muscle helps you use more calories and it will probably make you happier with the results at the end of your weight loss.

Can I preserve my muscle without eating meat?

leanjogreen18

Nothing is wrong with a white potato.

Yes you can preserve muscle by eating protein. Meatless protein - cottage cheese, greek yogurt, beans, tofu, tempeh, fish if you don't include that as meat just to name a few.

TeaBea

I have cut out soda. Not a good idea. Why not switch to diet soda? Are you planning on giving up soda for the rest of your life? There's nothing wrong with soda or diet soda.........in moderation

I have cut out candy. Not a good idea. Learning portions for foods we love will help us when we get to goal.

I have cut out fast food. Not a good idea. Learning portions for foods we love will help us when we get to goal.

I have cut out meat. Not a good idea unless you want to be a vegetarian. Becoming a vegetarian is not a weight loss plan though. Vegetarians learn about alternate protein sources. Those sources also have calories. So if you want want to be vegetarian....I'm confused as to how this would help.

Working out - GOOD IDEA

Elimination diets are short sighted. Eliminating foods you like helps you lose weight, BUT then you are stuck with no idea how to keep that weight off. Make a plan for weight loss as well as a plan for maintenance.

cerise_noir

ramicharowland wrote: »

cerise_noir wrote: »

" it simply means a balanced diet of nutritious and sweets/treats is perfectly fine.

Ahhh I think that is where my issue lies balance... lol Especially with junk food..

I was once there. Instead of viewing my eating habits as "I need to cut xx out of my diet" it was "I need to add xx to my diet". Then I was able to work at moderating. This too a little work, but now? I am so damn happy I worked hard to be able to moderate foods that I never thought I was able to. I've stuck with my weight loss plan for much longer than previous attempts where I cut out many foods, and this to me is success. I don't dread eating in deficit anymore as it means that I don't get to miss foods and am not obsessing about what I can and cannot eat all the time. I do, however, watch protein, fats, fiber, and iron, but let the rest fall wherever.

savithny

Why does cutting out meat get you anywhere quicker? Lean meat is one of the most satisfying, lowest-calorie options around!

ramicharowland

TeaBea wrote: »

I have cut out soda. Not a good idea. Why not switch to diet soda? Are you planning on giving up soda for the rest of your life? There's nothing wrong with soda or diet soda.........in moderation

I have cut out candy. Not a good idea. Learning portions for foods we love will help us when we get to goal.

I have cut out fast food. Not a good idea. Learning portions for foods we love will help us when we get to goal.

I have cut out meat. Not a good idea unless you want to be a vegetarian. Becoming a vegetarian is not a weight loss plan though. Vegetarians learn about alternate protein sources. Those sources also have calories. So if you want want to be vegetarian....I'm confused as to how this would help.

Working out - GOOD IDEA

Elimination diets are short sighted. Eliminating foods you like helps you lose weight, BUT then you are stuck with no idea how to keep that weight off. Make a plan for weight loss as well as a plan for maintenance.

I think soda candy and fast food should be an only on occasion thing.. I do not plan to have to daily anymore

As far as meat I agree that it does not make a lot of sense.. I think I will have some chicken today lol