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

Don't go by a certain restriction except this one:
DON'T EAT CRAP.

And by crap I mean junk foods.
Eat honest-to-god good food and get up to do some work and you'll notice a difference.

I can't answer the question about your calorie intake, but I can relate to the Paleo restrictions. I have had weight loss success in the past with Paleo, but I also found the restrictions were not conducive for a long term lifestyle (for me).

Whatever your end decision is for your calorie intake, it sounds like you have a great plan. I'd also suggest that if you are going to count calories, make sure you have a good supply of measuring spoons and cups, and a food scale. I have found they are my most important tools.

You've got this!

Paleo works extremely well. As a matter of fact just about all diets work great as long as you remain motivated and dedicated than the results will come.

Sometimes I get concerned when somebody becomes interested in pale dieting. The Paleo diet is a pretty advanced diet technique that likely doesn't fit well for people dieting for the first time, or don't like dieting at all. That's if you're playing by the strict paleo diet.

I'd recommend easing very slowly into this diet as well as most. This way you avoid crashing within the week and becoming discouraged.

Don't remove everything bad all at once. It can be to much of a shock for you to handle with the lack of carbs, and unhealthy fats. Don't get me wrong I do not doubt ones motivation, and commitment. I always wish the best of success to anybody wanting to better themselves.

One week remove sweetened drinks,
next week remove other sweets that might be in your regular diet
another week remove anything pastry like
the following week remove pastas
the week after remove rice
another week and reduce your fats. good bye cheese
the next week goodbye anything dairy.
than salty foods
etc
etc

So this is what I mean by a progressive approach, you will still get positive results every passing week as you ease into a new lifestyle. Especially when combined with exercise. The worst feeling when dieting is the 3rd to 4th day after carb depletion. Make it to the 6 day and by this time your metabolism begins to readjust, It will slow down without exercise. However I always recommend exercise and replenishing yourself immediately after. So break through that wall and you stand a chance.

Remember this: "If you're going through hell, keep going" Winston Churchill

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.

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

:laugh: :drinker:

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.

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.