can anyone recommend a diet

I eat whatever i feel like as long as it hits my calorie goal.

I make sure to get atleast my LBM in protein.

Other than that, nothing special.

I would rather lose slowly than quickly considering it is likely more sustainable.

Best of luck.

Like the person above said. Eat at a moderate deficit and get adequate protein.

Don't think in terms of a "diet".

Yup. Diets are what you do to lose weight then revert back to your former fat self. Change your eating habits for life or commit to a lifetime of yo-yo dieting. Your choice.

As for how to lose the weight, MFP is all about counting calories. Eat less calories than you burn and lose weight. No pill, special shake, or meals you have to purchase.

what about water? do you dring atleast 8 glasses a day?

Water is important. 8 is an arbitrary number. I drink when I'm thirsty and usually it's way more than 8 glasses.

Monitor your urine and make sure you're adequately hydrated.

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

At 1200 calories you probably aren't eating enough. I increased to 1600-1800/day and I'm losing better now.

If you are burning off that many calories working out, you have to eat more that 1200 calories a day. That should be your absolute, rock bottom net intake.

Agreed.

I just try to eat a moderate fat, moderate carb, lower sugar, higher protein diet including a lot of different vegetables of different types (beans, leafy, root, etc.) I stick to mostly whole grains and leaner meats or fish. I don't eat when I'm not hungry and don't keep eating after I'm full.

I occasionally splurge on foods or days that don't fit that bill, but try not to do it too often. And I exercise often and intensely. That worked for me.

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Definitely use the roadmap, you are probably not eating enough I am the same height but I started at 171lbs and I hit a wall at 155, I increased my intake and then I started losing again. So it may work for you.


Also in regards to water I like to think that you need the 8 cups a day to hydrate properly, if you consume large quantities of sodium however I would think it best to match mL for mg. So 1mL of water for every 1mg of sodium consumed.

I am 5ft 4 in and weigh 176. I would like to get back to 150. I have been following a 1200 calorie diet but seems to come of extremely slow. some days I even gain weight. I am working out at least 500-800 calories a day. Any advice on something that works for you.

First off, set your goal at losing 0.5lbs per week. With only 26 pounds to lose you can't aim for large losses. You should at least NET your BMR which means eating back your exercise calories... not sure if you are or not based on your post. If you aren't, eat them... even netting 1200 you are not giving your body enough nutrition.

Secondly, stop weighing yourself daily (I'm assuming you do by your "some days I even gain"). Your weight will change daily... it will change from hour to hour. Weigh at most once a week. Weight loss is not linear and you will not lose weight each and every week. It is just how it goes.

Have a smaller deficit and lift heavy weights so you retain your muscle while trying to lose. If you have too high of a deficit and don't lift you will end up losing muscle instead of retaining it.

Don't look for a "diet"... a diet is a temporary thing. Eat how you will eat forever. Eat what you want as long as you are within your calories. Ensure you drink enough water, limit your sodium and get enough protein, fats and fiber.

I am 5ft 4 in and weigh 176. I would like to get back to 150. I have been following a 1200 calorie diet but seems to come of extremely slow. some days I even gain weight. I am working out at least 500-800 calories a day. Any advice on something that works for you.

Safe and healthy weight loss should be slow. Unless you are obese/morbidly obese, you should ideally be at about 1-1.5 Lbs loss per week as it is generally considered safe by nutrition and medical experts. The less you have to lose, the slower it should be to preserve lean body mass.

Also, you don't gain fat in a day...your body has natural fluctuations due to water retention/release and food and liquid intake/output and waste. 3,500 calories above your maintenance calories = 1 Lb of fat gain...for me, I would have to consume 5,920 calories in a day to accomplish this...if I go out on a limb and say your maintenance TDEE is around 1,900 calories, that would mean you would have to consume 5,400 calories in one day to gain 1Lb of fat. This is not my opinion, this is science...3,500 calories = roughly 1 Lb of fat period.

I have been on this diet for about 30 days. seems like i just need to be patient. I started at 186 on 01/19 and am at 177 02/14/2013. just seems with all the exercise and diet to be slow.

You have lost 9lbs in under a month... how is that slow?

Fast weight loss isn't healthy. Take it slow and you will be happier with the results. You will be able to maintain muscle mass and lessen any loose skin you may have.

I have been on this diet for about 30 days. seems like i just need to be patient. I started at 186 on 01/19 and am at 177 02/14/2013. just seems with all the exercise and diet to be slow.

seems like a gain weight instead of lose. i gained a pound overnight just fustrated.

Your expectations are seriously out of whack.

I have been on this diet for about 30 days. seems like i just need to be patient. I started at 186 on 01/19 and am at 177 02/14/2013. just seems with all the exercise and diet to be slow.

seems like a gain weight instead of lose. i gained a pound overnight just fustrated.

Your expectations are seriously out of whack.

Agreed....9 Lbs in a month is about 2 Lbs per week...which is what I assume you checked off when you signed up with MFP. Why would you expect more. Besides, more than 2 Lbs per week on a consistent basis should really be done with supervision of a medical professional. You didn't put on the weight overnight and it's not coming off over night...shouldn't come off overnight. You need to reevaluate your expectations and do some research on safe, healthy weight loss. This is a marathon, not the 100 meter dash.