Seeking advice to maximize weight loss

villagernum1

Hi all,
This is actually my 1st time posting to a fitness community like this so I'm kind of nervous as to the reception of this post...

I'm 31, 5 ft 7, 229 lbs and an aspiring police officer in Canada. I currently work security on a 2 week on/off basis and while at work, I live in camp. I've screenshotted a typical eating day, all things constant except my "lunch"( in quotations since I work graveyard... so bfast is at 4pm, lunch at 7:30pm and dinner at midnight). I say "Lunch" isn't constant since it depends on the menu prepper by the kitchen. I typically do protein, and veggies (either soup, spinach salad or steamed whatever veggies). I decided to treat myself today to some fries and whatnot.

What feedback can you give on ways to improve? Thank you!

villagernum1

https://imgur.com/a/hCr3OE0

Lietchi

Did you enter all your personal stats on MFP, including the selection of a weight loss rate?

You seem to be undereating drastically (if your logging is accurate and your screenshot is representative). The right question is not 'how to maximize weight loss' - faster is not better. The goal is to lose bodyfat, not muscle! And to find a way of eating that is sustainable long-term, so you don't regain the weight afterwards.

Lietchi

PS: if you aren't doing so already, I would recommend weighing your food (I see numbers of fries and numbers of croutons in your diary, for example, which isn't very precise)

elaroch05

I'm new to the community, but not new to behavior change (it's what I do for a living). So, one thing I've found works for me is keeping data on EVERYTHING. That means I weigh in every morning (instead of weekly)...it means some slight fluctuations up and down, but the aim is a downward trend. Weigh your food and make sure you are eating enough and not depriving yourself, so your weight loss is sustainable. Like...my biggest "downfall" over the past 18 months of COVID gain was that I stopped weighing myself (so I didn't realize when a problem was occurring) and wasn't keeping track of what I was eating.

spiriteagle99

You are definitely undereating. I'm a 65 year old sedentary female and I need a minimum of 1600 calories to maintain my 123 lbs. As a male, you shouldn't be eating less than 1500 net calories (after eating exercise calories). As stated above, you lose muscle when you undereat and it can cause a lot of health issues over the long term. It also isn't sustainable. Better to eat enough to fuel your exercise and feel at least somewhat satisfied so that you can continue to lose the weight and keep it off.

AnnPT77

*Maximizing* weight loss - in the sense of losing fast - is not a good idea.

Fast weight loss increases health risks (including some severe ones) and can potentially reduce the odds of success (because it becomes increasingly difficult to sustain, for a variety of physiological reasons, things that reduce activity and calorie burn in ways we can't directly control, and hormonal snapback that increases hunger/cravings, among other effects).

I *accidentally* lost weight too fast when I first joined MFP (it's rare, but MFP significantly underestimates my calorie needs). I was lucky, I just got weak and fatigued, which took multiple weeks to recover from even though I corrected quickly. That doesn't seem like a set of effects anyone needs, let alone an aspiring police officer. I was lucky, I didn't have any of the severe potential impacts, like gallbladder problems, significant muscle loss, heart condition - those are rare, but possible at extremes. For example:

https://community.myfitnesspal.com/en/discussion/10761904/under-1200-for-weight-loss/p1

(That's from a woman, so 'under 1500' would be the equivalent number for a typical man.)

So, what's the alternative to losing fast? Losing at a sensible, sustainable rate. That would be something in the zone of 0.5-1% of current weight weekly, with a bias toward the 0.5% especially for someone with other psychological or physical stresses in their life, or with fitness goals (which I would think an aspiring police officer would have).

Please, please, lose weight in a sensible way that preserves your health and strength. I find myself wondering if you're working toward some weight standard that's needed for your future career, maybe with a deadline date in the future? Even if that's so, I have to believe your career goal also has some fitness standards to consider, and undereating plus the undernutrition that comes with it - those are destructive for fitness goals.

Think of me as a concerned internet granny or auntie - I'm for sure old enough - who really wants to see you succeed . . . in a way that gets you and keeps you strong and healthy for a successful, productive, balanced long-term future life.

Best wishes, sincerely!

Jthanmyfitnesspal

I couldn't get control of my eating when I ate at my work cafeteria. I switched to bringing all my food for the day (or night in your case) whenever possible and things got a lot easier. Then you don't have to make eating decisions when you're hungry.

Best of luck!

JBanx256

I'm a current police officer (patrol) in the US.

From that screenshot you've sent (assuming it's accurate), you are probably undereating.

Do you HAVE to eat at the cafeteria/mess hall? I prep all my meals and snacks, put them in a cooler, and it rides shotgun with me so I literally have my food within arm's reach. I don't have to rely on what someone else decides to make (and then don't have to make SWAG's as to the nutritional content).

What kind of PT are you doing?

villagernum1

Lietchi wrote: »

Did you enter all your personal stats on MFP, including the selection of a weight loss rate?

You seem to be undereating drastically (if your logging is accurate and your screenshot is representative). The right question is not 'how to maximize weight loss' - faster is not better. The goal is to lose bodyfat, not muscle! And to find a way of eating that is sustainable long-term, so you don't regain the weight afterwards.

Yeah I input my stats properly into MFP like how much weight I want to lose weekly, my activity level etc.

Yeah I'm just not sure what else to eat haha... I'm also a gamer when I'm off shift so I sometimes forget to eat.

What can I tweak to make this healthier long term?

villagernum1

Lietchi wrote: »

PS: if you aren't doing so already, I would recommend weighing your food (I see numbers of fries and numbers of croutons in your diary, for example, which isn't very precise)

Since I'm in camp hard to weight my food

I have about 20 mins to line up, eat and get out. So I just count while I eat kinda thing lol

villagernum1

spiriteagle99 wrote: »

You are definitely undereating. I'm a 65 year old sedentary female and I need a minimum of 1600 calories to maintain my 123 lbs. As a male, you shouldn't be eating less than 1500 net calories (after eating exercise calories). As stated above, you lose muscle when you undereat and it can cause a lot of health issues over the long term. It also isn't sustainable. Better to eat enough to fuel your exercise and feel at least somewhat satisfied so that you can continue to lose the weight and keep it off.

Thanks for the insight but I was hoping you can take a look at my "typical camp meals" and maybe give some input on what else I can include in my meals to boost up the calories?

More fruits? More protein?

villagernum1

AnnPT77 wrote: »

*Maximizing* weight loss - in the sense of losing fast - is not a good idea.

Fast weight loss increases health risks (including some severe ones) and can potentially reduce the odds of success (because it becomes increasingly difficult to sustain, for a variety of physiological reasons, things that reduce activity and calorie burn in ways we can't directly control, and hormonal snapback that increases hunger/cravings, among other effects).

I *accidentally* lost weight too fast when I first joined MFP (it's rare, but MFP significantly underestimates my calorie needs). I was lucky, I just got weak and fatigued, which took multiple weeks to recover from even though I corrected quickly. That doesn't seem like a set of effects anyone needs, let alone an aspiring police officer. I was lucky, I didn't have any of the severe potential impacts, like gallbladder problems, significant muscle loss, heart condition - those are rare, but possible at extremes. For example:

https://community.myfitnesspal.com/en/discussion/10761904/under-1200-for-weight-loss/p1

(That's from a woman, so 'under 1500' would be the equivalent number for a typical man.)

So, what's the alternative to losing fast? Losing at a sensible, sustainable rate. That would be something in the zone of 0.5-1% of current weight weekly, with a bias toward the 0.5% especially for someone with other psychological or physical stresses in their life, or with fitness goals (which I would think an aspiring police officer would have).

Please, please, lose weight in a sensible way that preserves your health and strength. I find myself wondering if you're working toward some weight standard that's needed for your future career, maybe with a deadline date in the future? Even if that's so, I have to believe your career goal also has some fitness standards to consider, and undereating plus the undernutrition that comes with it - those are destructive for fitness goals.

Think of me as a concerned internet granny or auntie - I'm for sure old enough - who really wants to see you succeed . . . in a way that gets you and keeps you strong and healthy for a successful, productive, balanced long-term future life.

Best wishes, sincerely!

Thanks so much for the concern!

I'm definitely trying to lose weight but also keep a level of fitness going. I'll try to lose weight in a healthy manner.

villagernum1

JBanx256 wrote: »

I'm a current police officer (patrol) in the US.

From that screenshot you've sent (assuming it's accurate), you are probably undereating.

Do you HAVE to eat at the cafeteria/mess hall? I prep all my meals and snacks, put them in a cooler, and it rides shotgun with me so I literally have my food within arm's reach. I don't have to rely on what someone else decides to make (and then don't have to make SWAG's as to the nutritional content).

What kind of PT are you doing?

Unfortunately I do have to eat what our cafeteria provides. I work out of town (approx. 4 hrs away) and the camp I stay in has a "no outside food" policy. Even those who sneak food in, have it rough. We don't have fridges or cooking ware available in our rooms.

I try to pick out the healthiest stuff available but just not sure how to have eat calories in a healthy manner. More tuna sandwich on brown? More boiled eggs? More cottage cheese? More fruits?

If by PT you mean lifting program of some sort,
I've been doing something like
Day one : chest, back , biceps, cardio at the end
Day two: shoulders legs, triceps, cardio at the end
Day three: cardio + core training
Day four: chest back biceps and cardio
Day five: shoulders legs triceps and cardio
Day six/seven: cardio and core training.

For cardio, I'm following the Couch to 5k program because I can't run for crap and I know I need good cardio as a cop.

AnnPT77

villagernum1 wrote: »

spiriteagle99 wrote: »

You are definitely undereating. I'm a 65 year old sedentary female and I need a minimum of 1600 calories to maintain my 123 lbs. As a male, you shouldn't be eating less than 1500 net calories (after eating exercise calories). As stated above, you lose muscle when you undereat and it can cause a lot of health issues over the long term. It also isn't sustainable. Better to eat enough to fuel your exercise and feel at least somewhat satisfied so that you can continue to lose the weight and keep it off.

Thanks for the insight but I was hoping you can take a look at my "typical camp meals" and maybe give some input on what else I can include in my meals to boost up the calories?

More fruits? More protein?

We can't see what macro totals you're hitting, so it's hard to give advice on the most nutritious way to add calories. (Yeah, I could do the math on your percentages and calories, but . . . .).

If you have trouble just getting calories in, but are hitting reasonable protein/fats (say at least around 1g protein or so daily per pound of healthy goal bodyweight, 0.35-0.45g fats per pound), eat whatever you like that's calorie dense.

If you're short on protein, eat more protein. If short on fat, eat more fat.

If you just need calories, it's fine to eat some less nutrition-dense foods once the nutritional boxes are checked (protein, fats, a lot of varied/colorful veggies/fruits).

If you want to add higher-nutrition calories once nutrition's dialed in, consider starchy vegetables (whole potatoes, corn, cooked dried beans, sweet potatoes, Winter squash, beets, carrots, etc.), whole grains, seeds, nuts or nut butters, avocados if available, fruits (especially starchy or sweet ones, including dried fruits), fatty cold-water fish, full-fat versions of anything you're now eating low-fat versions of (cheese, other dairy products, dressings, condiments, etc.).

swimmom_1

I know when my sons were in the US military boot camp they had trouble getting enough protein. In the mess hall they were only allowed to take 1 small chicken breast (when they would normally eat 2 or 1 large one before at home)but were allowed unlimited amounts from a salad bar. So they ate lots of cottage cheese to get their protein in. They were competitive swimmers prior and very fit, lean but muscular. I would stay away from fried foods, potatoes, breads, corn and eat more of the single item foods, tuna, hard boiled eggs, not casserole type or mixed together food items. Eat fruit for your dessert.

villagernum1

So for whatever calories I'm missing, fill that up with food that also hits my macros. Got it. Thanks so much!

Very helpful advice all

MargaretYakoda

Is it absolutely zero outside food?
Or nothing that will attract vermin?
Or no cooking?

If it’s possible, I heartily recommend single packs of tuna salads. Bumblebee and Starkist both have lunch/snack packs. Some have crackers included. But in your situation I’d recommend the ones in the single pouch without crackers.
Because they’re a decent serving size, and will pretty easily fit in a coat pocket.

villagernum1

MargaretYakoda wrote: »

Is it absolutely zero outside food?
Or nothing that will attract vermin?
Or no cooking?

If it’s possible, I heartily recommend single packs of tuna salads. Bumblebee and Starkist both have lunch/snack packs. Some have crackers included. But in your situation I’d recommend the ones in the single pouch without crackers.
Because they’re a decent serving size, and will pretty easily fit in a coat pocket.

So far they've been strict enough where even personal blankets/pillows aren't allowed. They do a thorough sweep of your room while you're at work haha...

So yeah no outside food period.

Kait_Dee

Ahhhh camp liiiife. I do not miss it. Haha - good for you for trying to become healthier and make some big life moves! You’re doing great - along with a lot of the other great advice, above all - the best advice I can offer is to stay consistent. Don’t take your foot off the gas to stop and smell the roses if you’re serious about losing weight and becoming healthier for your career goals. Be relentless in your pursuit and enjoy the journey while you do!

I admire you doing this while at camp, it’s not easy being away from family/home/friends etc, but to be changing your lifestyle and working with a diet that’s being provided to you, not even one you get a say in, is badass and admirable.

Stay the course and just rinse and repeat. Remember this.. the mightiest oak was once a nut that just stood its ground. 💙