I want to lose weight but don't like food restrictions

wonderwoman234

According to the TDEE calculator, using the following stats (I guessed), a 34 year old male who weighs 240 lbs. and is 5'10" and who exercises 3 x per week needs about 2800 calories a day to maintain his weight. If you subtract 20% from this, it's around 2240 calories. You are being overly restrictive! It's not necessary and it's not sustainable.

You got the age and weight right, but I'm 6'1" not 5'10"

Dang, I'm good....

Go to this link and figure out your calorie needs to lose weight. http://iifym.com/tdee-calculator/

Keep in mind that if you use this method, you do NOT add in extra calories for exercise as they are already factored in.

If you want to keep the weight off, not just lose it quickly and then regain it back (and usually more), then take your time and do it in a way that is sustainable. There is no rush!

Also, make sure you accurately weigh your food and track it. Not doing so can add a surprising amount of calories to your day. If you don't want to be anal about weighing your food, I would suggest subtracting 150 calories a day to account for sloppy estimations.

2013sk

EAT MORE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Lots of protein, veggies, fruit, Drink lots of water, Exercise.

Have fun with food!!!!!!

Food is fuel - The more you workout, the more you can eat.... ; )

Why eat so little???

justcallmedave

You don't need to cut out any food groups. Calorie deficit works. 1400 is way too low for a man, even 1625 seems too low.

Couldn't agree more at the end of the day energy (calories) in less than energy out , you're going to lose weight. Paleo . atkins etc all have good and bad points , tried most of them but as they restrict certain foods they are not sustainable of the long term. Eat clean when you can, stay below your allowed calories and exercise everyday. The weight will go, it took you some time to gain it , it will take some time to lose it but lose it you will. Consistency is the key! Good luck

cincysweetheart

So don't eat Paleo.

THIS^^^

If you don't like food restrictions, why have you chosen a VERY restrictive eating plan? Or did you fall for some article or TV personality claiming that Paleo was the ONLY way to lose weight or be healthy? Yeah, it's not. As long as you're in calorie deficit… You can eat whatever you'd like and you'll lose weight. And short of the obvious ones like the Twinkie diet or the McDonalds diet… pretty much any eating plan you choose will result in better health if you are losing weight.

As far as the calorie goal… you want to lower it because you'll be going off Paleo? Did I understand that right? NOT necessary. And like others have said… 1400-1600 calories seems pretty low for a guy. You might want to do a little more research on what your TDEE actually is… then you can adjust calories as necessary.

BooAndKitty

:laugh: :drinker:

RHachicho

So would 1,850 - 2,100 calories per day be better for someone 240 pounds?

I'm looking to get to about 190 - 210 pounds.

I have a beer belly and just pretty much looking to get rid of it.

I am 6 ft 4 and I am losing weight eating 2500 calories a day. Sure I am very active. But the weight is dropping pretty fast too. Over the last 3 weeks I have lost about 8-10lbs. And in fact my arm and thigh measurements are increasing while my waist is decreasing. Might just be noob gains but fact is I am putting on muscle.

Honestly I am in the same position. For us blokes the gut is the last thing to go. And honestly unless we diet like CRAZY it may never fully go. But trust me when I say that physical activity is the magic ticket. If you can learn to enjoy long walks (Try getting a mp3 player and listening to music or audiobooks) or runs and get yourself into weightlifting. You will like the body you get waaaay more than if you simply restrict calories. If you just starve yourself you will end up going from fat and looking bad to skinny and looking bad. If you want to that healthy good looks thing. There's no way around putting in the workouts.

tiggerGlasgow

Right first things first, make sure you're eating enough. MFP is great but it does have low budget allowances based on occupation rather than lifestyle. You can either use a TDEE calculator, add your excercise on MFP or some other method. Eating too little can stall weight loss, yup there's a science behind the why.

The idea with any sustainable weight loss programme is to eat as many calories as you can whilst still losing fat.

Excercise especailly strength training plays a role in this too helping to keep your metabolism firing properly.

If you put foods on a "banned" list you're much more likely to fall off of the wagon and when you do it is much more likely to be an epic binge.

Fill up mostly on real whole food, meats veggies pulses etc but allow yourself treats now and then.

Also try saying "I choose not to eat that" rather than "I can't eat that". I tend to turn things down by, "No thank you, that's not in my calorie budget for today" If you're planning treats, log that first and then work your other meals round it.

jrline

Yes this will work. Did it for 3 months during a weight loss challenge at my work the beginning of the year. I won the challenge. Good Luck

yopeeps025

Buy a food scale. Eat smaller portions than before. Log everything. Work out and be more active throughout the day. Enjoy the weight loss journey.

tennisdude2004

I've been doing paleo for over a month now, but I hate that I can't eat certain foods.

So I'm going to keep my calories from 1,400 to my "Daily Goal " of 1,625 and 8 cups of water or more per day.

I'll be walking every day from 30 minutes to 60 minutes per day and mix in some other exercises along the way. Walking works best for me because I have two dogs that love walking with me.

Will this work?

Eat less calories than your body burns in a day and anything will work!

Unfortunately whatever diet you do is going to involve restrictions. If you do not like cutting back on food groups to hit the calorie deficit then you will have to get used to counting and restricting your calories. This means that you can eat as big a variety of food, but if your still hungry at the end of your cals then you've got to just suck it up.

Each to their own.

Find what works for you and stick with it.

Good luck.

RealChrisLance

Thanks everyone for all your help.

Yes this will work. Did it for 3 months during a weight loss challenge at my work the beginning of the year. I won the challenge. Good Luck

How many calories did you eat per day, and how much did you lose in 3 months?

jrline

Thanks everyone for all your help.

Yes this will work. Did it for 3 months during a weight loss challenge at my work the beginning of the year. I won the challenge. Good Luck

How many calories did you eat per day, and how much did you lose in 3 months?

I ate 1400 calories a day walked 3-6 miles a day and lost 45lbs. I have been weight training since then and have put on 12 but my new smaller pants are still loose. So I think I put back on minimal fat. Good Luck Friend me if you like I still log daily as long as I am not camping with no access.

RealChrisLance

I ate 1400 calories a day walked 3-6 miles a day and lost 45lbs. I have been weight training since then and have put on 12 but my new smaller pants are still loose. So I think I put back on minimal fat. Good Luck Friend me if you like I still log daily as long as I am not camping with no access.

How did you feel when only eating 1400 calories a day for the 3 months?

Also I hear you on the camping. I live in Tennessee.

jrline

I felt great try to follow the runner's diet of 50% carbs, 25% protein, & 25% fat I also drink 2-3 gallons of water a day. if you check out my diary I may have gone over a few days on gross but after my workout I was still under the net. I am in better shape at 40 than I was at 20. I have my first 15k on Sunday. I am only 5'9" so you may need to be a little higher since you are over 6'.

AllOutof_Bubblegum

Define "work". What are your goals?

amberj32

Try if if fits your macros (IIFYM), also known as flexible dieting. Eat anything as long as you hit your macro (and micro) targets.

http://iifym.com/

I also agree that your calorie count sounds a little low. Try the calculator on the IIFYM site to calculate your calorie and macro targets.

I follow this and I've been losing. I don't like restrictions either.

colors_fade

So would 1,850 - 2,100 calories per day be better for someone 240 pounds?

I'm looking to get to about 190 - 210 pounds.

I have a beer belly and just pretty much looking to get rid of it.

Yes, that will work. That's what I do.

My starting stats are pretty close to yours. 6'0", 249 lbs., age 42. That was in June.

I'm down to 229 lbs. now.

I aim for 1800 calories per day, and try not to go over 2200. Looking at my Excel sheet, the average calories for the past 2 weeks is 2086.

I eat whatever I want - all the foods I enjoy (including alcohol). I deny myself nothing; no restrictions. But everything has to fit into my calorie budget. That's the only rule.

I exercise to create a larger deficit. I walk 10K steps per day (roughly 4 miles), and I do strength training 3x per week to retain the muscles I already have (because while you are losing weight, you're going to lose equal parts muscle and fat if you don't do anything to retain the muscle).

Walking has been the key for me. It's easy, and it's something I can do every day, even on lifting days, to help widen the calorie deficit. I highly recommend you add it to your weight loss strategy.

Eat the foods. Enjoy them. Make sure they fit within your calorie budget and you're golden.

Good luck.

RealChrisLance

Define "work". What are your goals?

I'm really just trying to lose weight (mostly my beer belly), but what would you suggest?

RealChrisLance

Yes, that will work. That's what I do.

My starting stats are pretty close to yours. 6'0", 249 lbs., age 42. That was in June.

I'm down to 229 lbs. now.

I aim for 1800 calories per day, and try not to go over 2200. Looking at my Excel sheet, the average calories for the past 2 weeks is 2086.

I eat whatever I want - all the foods I enjoy (including alcohol). I deny myself nothing; no restrictions. But everything has to fit into my calorie budget. That's the only rule.

I exercise to create a larger deficit. I walk 10K steps per day (roughly 4 miles), and I do strength training 3x per week to retain the muscles I already have (because while you are losing weight, you're going to lose equal parts muscle and fat if you don't do anything to retain the muscle).

Walking has been the key for me. It's easy, and it's something I can do every day, even on lifting days, to help widen the calorie deficit. I highly recommend you add it to your weight loss strategy.

Eat the foods. Enjoy them. Make sure they fit within your calorie budget and you're golden.

Good luck.

Thanks for the advice.

SrMaggalicious

Wise advice, all. Have you considered intermittent fasting (IF)? I follow the 5:2 plan. 2 non-consecutive days a week, I eat a 500 calorie dinner (600 for men), the rest of the week, I eat to my Total Daily Energy Expenditure (TDEE) You can find a calculator on IIFYM, mentioned above. I was shocked to find out that I can eat 2000+ calories on my 5 days (more when I work out) and lose weight. It averages out to about 15-1600 calories per day doing it that way and I could NEVER follow that every day if I had to - never have been able to in the past, don't anticipate it changing anytime soon!

There are a couple of 5:2 groups here on MFP and there are others out there too. There are many different forms of IF to try. It's all about finding something you can do for life. I can see myself doing this for the long-term. After the first couple of weeks, it becomes much easier and more doable. The only caution is that you MUST eat to your TDEE on your non-fast days or the whole thing will backfire and you will kick into starvation mode. You even need to have one day every couple of weeks that you don't track - eat whatever you want - this seems to keep the weight loss consistently steady. Best of luck whatever you do, but remember that food is a wonderful gift that we can share with others and nourish ourselves with and it's not the enemy.

This works for me, as well.