How to cut calories?

d090882

For a 30 kg transformation- how to cut calories? Height 175 cm, weight 97 kg.

SueSueDio

Eat less...

L1zardQueen

SueSueDio wrote: »

Eat less...

End thread/

serindipte

I'm eating more!

More veggies.
More home cooked food instead of fast food.
More baked food instead of fried food.
More carrots, celery, cucumbers or broccoli instead of chips.
More appropriate portions.
More 'real' food and fewer sweets.

I'm still having all of those 'instead of' things, but not nearly as often or in as large a quantity.

GaleHawkins

d090882 wrote: »

For a 30 kg transformation- how to cut calories? Height 175 cm, weight 97 kg.

@d090882 as you know to be told to eat less does not address the question of, "How to cut calories?"

Over a 40 year period of just eating less to transform down to a non obese weight failed over and over. Sure I lost much weight but always had 100+ regains after each cut it body fat but the cravings and binging never went away.

With fast failing health at the age of 63 I finally decided to stop dieting to lose weight but just eat to improve my health. Since I failed over and over to taper off foods that seemed in my case seemed to be driving my cravings and binging I left all foods containing added sugar and or any form of any gain.

Health started to improving in the first 30 days but the weight loss did not start until day 45 but I was losing inches of fat already. After the weight loss started it continued until I had lost 50 pounds without going hungry unlike in the 40 prior years. Now for the past 3 years my weight automatically stays in the 195 pound range +/- 5 pounds.

My health and health markers continue to improve and I am still eating the same way and more or less the same calories.

While my Way Of Eating may not work well for you over time I expect you can find the right WOE for yourself. The first year of eating my current WOE was a huge learning curve in my case because of eating bad info I had read over my lifetime.

Best of continued success.

pinggolfer96

Scissors

Rocbola

Eat low calorie density foods. Vegetables, fruits, etc.

Avoid high calorie density foods. Cheese, oil, etc.

amusedmonkey

This is a good plan to follow:
https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

nutmegoreo

d090882 wrote: »

For a 30 kg transformation- how to cut calories? Height 175 cm, weight 97 kg.

I recommend starting by logging what you are currently eating. Then with a week of information, look at where you are "overspending" your calories. Aim for a balanced diet, and start reducing where it makes sense. Aim for the calories that MFP gives you when you enter the setup data, and eat back about 50-75% of your exercise calories. Continue logging in this manner for about 4-6 weeks, and then adjust your calorie target up or down based on your results. Make small changes with which you are both comfortable and happy.

maureenkhilde

Read labels, Read about carbs, protein, fats good and bad, fibre, sodium, sugar, Read about all of the add on put into food like all the hidden sugars. Many different calculators exist to give an idea if this age, this height, this body type in general an idea of body type and weight. And many different diets for one to try. Meaning focus on calories, focus on protein, split between protein, fat, and vege and fruit. Low fat, high fat. And to a great degree each person has to find their way. Serindpte spells it out very straightforward.

Lounmoun

My fitness pal will tell you how many calories to eat when you enter your information. Start with that.