Diet and Weight loss tips for Newbie! Please help!

NikolaTesla1989
NikolaTesla1989 Posts: 5
in Health and Weight Loss
Okay so I started my weight at 164, I stopped drinking soda (was drinking one per day) and started drinking 99oz of water per day. I am eating low carb, I started at 50 carbs but decided to bring myself down to 20 carbs a day and my calorie intake I try to keep at 1100, I don't eat white bread or any bread really ( whole grain if I do), I eat a lot of meat and fruits and veggies. No sweets..sometimes I sneak a tootsie roll but I have had two or three cheat days but I try so hard not to, on those cheat days though I do not over eat, I eat in moderation but I allow myself things like a sandwich with bread or pizza but only two slices etc so thats good right?. I walk for 45 minues, I do 75 sit ups, squats, bicep curls with 13lb dumbells. It has been 1 month and I am not at 153.4. I am making progress but it's been painful. What can I do to not feel so hungry all of the time? I feel like I do not have a variety of food I can eat...and its stressful! It makes it hard when my family is eating pizza and going out to eat having whatever they want and I have to put myself on restrictions. How can I stay motivated while watching everyone else do and eat what they want? I have so many cravings and its hard to control but I do.

Any tips??

Replies

  • tomee638
    tomee638 Posts: 64
    First of all, low carb diets don't work. The fact that you were at 40 is amazing then you went to 20! I don't even know how you have enough energy to wake up and walk around all day.

    Second, 1100 calories is ridiculously too low for anyone to eat. If you're male, you shouldn't go below 1800 and if you're female not below 12 or 1400 calories per day. That is ROCK BOTTOM.

    You've probably destroyed your metabolism and need to take in more calories to rebuild it. Normal ranges based on your total daily caloric requirement would be around 30/50/20 (Protein/Carb/Fat) or 40/40/20 (Protein/Carb/Fat) which would put you at way more than 20 carbs per day. You can lose weight at 1100 calories, because your body is starving. It will cannibalize muscle tissue as well as fat and you cannot sustain this the rest of your life.

    Raise up to a healthier level depending on your age/height/weight which you can find here:
    http://iifym.com/tdee-calculator/
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    You're likely hungry because you're eating at too steep a deficit. Try setting a more reasonable calorie goal, get plenty of protein, fat, and fiber, and if you're exercising then be sure to eat a portion of those calories back.

    If you haven't come across them yet, I always recommend starting with these links:
    http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
    http://www.myfitnesspal.com/topics/show/1296011-calorie-counting-101

    And then read these when you're ready to take your logging accuracy to the next step:
    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
    http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    Okay so I started my weight at 164, I stopped drinking soda (was drinking one per day) and started drinking 99oz of water per day. I am eating low carb, I started at 50 carbs but decided to bring myself down to 20 carbs a day and my calorie intake I try to keep at 1100, I don't eat white bread or any bread really ( whole grain if I do), I eat a lot of meat and fruits and veggies. No sweets..sometimes I sneak a tootsie roll but I have had two or three cheat days but I try so hard not to, on those cheat days though I do not over eat, I eat in moderation but I allow myself things like a sandwich with bread or pizza but only two slices etc so thats good right?. I walk for 45 minues, I do 75 sit ups, squats, bicep curls with 13lb dumbells. It has been 1 month and I am not at 153.4. I am making progress but it's been painful. What can I do to not feel so hungry all of the time? I feel like I do not have a variety of food I can eat...and its stressful! It makes it hard when my family is eating pizza and going out to eat having whatever they want and I have to put myself on restrictions. How can I stay motivated while watching everyone else do and eat what they want? I have so many cravings and its hard to control but I do.

    Any tips??



    The idea of eating very low carb (like 20g) is to go ketogenic (think Atkins diet). Your body will not go ketogenic if you supply it with any carbs and therefore to attain that state you need to deprive it completely. By adding a "cheat" day where you eat carbs you aren't going to go ketogenic and the days you eat low carb you are just going to feel deprived. Also how do you eat only 20g of carbs while having whole grain bread?

    Personally I'd recommend not trying to go ketogenic, just raise your carbs throughout to a more reasonable level like 40% of your total intake. I'd also up your calories as 1100 is not a very healthy goal especially with exercise. You feel hungry all the time because you aren't eating nearly enough. Not knowing your stats it is hard to say what your calorie goal should be but my guess is at 164 pounds your calorie goal should probably be closer to 1600.

    Out of curiosity what made you decide that you should eliminate carbohydrates?
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    First of all, low carb diets don't work. The fact that you were at 40 is amazing then you went to 20! I don't even know how you have enough energy to wake up and walk around all day.

    Second, 1100 calories is ridiculously too low for anyone to eat. If you're male, you shouldn't go below 1800 and if you're female not below 12 or 1400 calories per day. That is ROCK BOTTOM.

    You've probably destroyed your metabolism and need to take in more calories to rebuild it. You will lose weight at 1100 calories, because your body is starving. It will cannibalize muscle tissue as well as fat and you cannot sustain this the rest of your life.

    Raise up to a healthier level depending on your age/height/weight which you can find here:
    http://iifym.com/tdee-calculator/

    most of this I agree with...

    Low carb is not necessary, 1100 calories is not enough.

    I doubt metabolism has been destroyed...it takes a bit longer than a month.

    Losing weight is simple...eat at a reasonable deficit...meaning eat as much food as you can and still lose a reasonable amount of weight.

    If you have 75+ lbs to lose 2 lbs/week is ideal
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal
    If you have 25-40 lbs to lose 1 lbs/week is ideal
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal

    Don't eliminate foods and/or food groups there is no reason to. Measure/weigh portions and log accurately to ensure you are in a deficit and exercise for health and if you do exercise eat back 50-75% of those calories.
  • The_Godwin_72
    The_Godwin_72 Posts: 102 Member
    I agree with all the statements made- calories too low! Carbs too low. Try to have 1 gram of protein for every pound you weigh and 50 to 60 grams of good fat and 50 to 60 grams of carbs. that's a ball park.
  • NikolaTesla1989
    NikolaTesla1989 Posts: 5
    I just recently went down to 20g carb per day so I would not be eating the whole grain bread anymore. I have been just mostly meat and lower carb veggies and some fruits here and there. I also take vitamin b50 complex daily to help metabolism. I am new to this whole dieting scene as you can tell!! I have decided to do low carb because I have known ppl who have been on low carb dieting and it has worked for them. So what I am gathering from the posts i've read is have atleast a 12-1400 calorie intake and eat 50 or more carbs? Are there any more vitamins or supplements I can take to boost my weight loss? I am trying to lose weight as quickly as possible..I know it takes time but its not like i'm asking to lose 50 or more pounds. I just want to lose 20 more pounds and i'll be a happy camper!
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    Well its hard to say without knowing your stats but I have lost 22 pounds eating about 2200 calories a day including 200+ grams of carbs.

    1100 calories and 20g of carbs sounds like starving to me.
  • BombshellPhoenix
    BombshellPhoenix Posts: 1,693 Member
    If you only have 20ish pounds to lose, as fast as possible is a bad idea. Lose too quickly, you risk losing lean mass, which is what will help you look leaner at goal.

    I'd focus on fat loss and not scale loss. No one knows the number on the scale. Focus on measurements and mirror above all else. Stop looking for quick and look for sustainability.

    I'm 5'3.5" and lost all my weight at 1650 net. So, on days I worked out I ate 1900+. And I ate around 250g of carbs too.

    Resistance training would help retain muscle, as well as getting about 1g per pound of lean body mass in protein. Heavy lifting if possible(like a structured barbell routine). Body weight exercises if not
  • NikolaTesla1989
    NikolaTesla1989 Posts: 5
    So the things I am doing for exercise, are they effective? I use fatsecret.com to track everything I eat so I will try to increase my calorie intake and carbs. What food should I stay away from? Can I eat potatoes and bread now? LOL :) If I have to be patient to lose weight I will, I just want to go back to my old weight and fit into my old clothes, I gained this weight in one year so it's not been like this for a long time.
  • WBB55
    WBB55 Posts: 4,131 Member
    If you haven't come across them yet, I always recommend starting with these links:
    http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
    http://www.myfitnesspal.com/topics/show/1296011-calorie-counting-101

    And then read these when you're ready to take your logging accuracy to the next step:
    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
    http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

    Read these.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    So the things I am doing for exercise, are they effective? I use fatsecret.com to track everything I eat so I will try to increase my calorie intake and carbs. What food should I stay away from? Can I eat potatoes and bread now? LOL :) If I have to be patient to lose weight I will, I just want to go back to my old weight and fit into my old clothes, I gained this weight in one year so it's not been like this for a long time.

    There are no foods you have to avoid 100% of the time (unless you're allergic or have a medical reason). If bread and potatoes fit into your calorie and nutrition goals, then eat them if you want.
  • NikolaTesla1989
    NikolaTesla1989 Posts: 5
    Are there any supplements or anything I can take to give myself a boost? I was going to try Hydroxycut but I researched it and it just doesn't seem healthy. Any advice on that?
  • Alyssa_Is_LosingIt
    Alyssa_Is_LosingIt Posts: 4,696 Member
    Are there any supplements or anything I can take to give myself a boost? I was going to try Hydroxycut but I researched it and it just doesn't seem healthy. Any advice on that?

    There are no supplements out there that have been proven to help with weight loss. Any pills will just be a waste of money. Just read the links above, eat at a reasonable deficit, and be patient. You don't have a lot of weight to lose, so it may come off slowly, but that's a good thing. The idea is to eat in a sustainable way, so that you can carry the healthy habits that you learn for the rest of your life.

    Good luck!

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