Diet/Macros help

MuratAkbay
MuratAkbay Posts: 13 Member
in Health and Weight Loss
I'm 38, 5'10 and weigh 189lb. Starting Weight 193 Goal weight is between 168-170

I've been going to the gym for 8 straight weeks now but haven't really noticed any changes on the scale or any small changes like looser clothes etc. I'm starting to get discouraged a bit from the lack of results. Poor diet is the reason for the lack of results, I know it. My problem is that I eat healthy but I'm bored of the food I've prepared at home or have no interest in eating the groceries I bought. Even though I have food at home I find my self buying prepared food or minimal effort foods like sushi, store made chicken breast andvbinge eating, especially at night when I'm home by myself. Now the small victory in this is, it's no longer unhealthy food like chips or other junk food, I'm more aware of the foods I buy now, thanks in large part to this app. I think I binge eat because my macros are not correct. My TDEE is 2135 and My BMR is 1745. My calorie intake right now is 1597 with 140 carbs 160 protein and I think 44 fat. I will stick to the macros for a day or two but I always have the urge to binge. Can someone help me with this problem, please? What should my macros for losing weight be, and how can I improve the groceries I buy and food I make. An example of the foods I have are very bro type foods. Chicken breast, veggies, tuna. Any help is appreciated, and thank you for reading.

Replies

  • JenniDaisy
    JenniDaisy Posts: 526 Member
    The reason you're binging is because your calories are crazy low. Eat more.
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    I have been through a lot of this myself. I too bought heaps of "healthy" foods with the best intentions, and ate readymeals instead.

    First, as Jenni points out - eat more on the regular. Undereating will just make you overeat. Find a reasonable calorie intake to lose at a healthy rate, and stick to that.

    Then, look at what you are eating, and why. Eating "healthy", or "bro type foods", as you call it, lol, very appropriately - that is the key to why you are struggling. Nobody can take boring foods for very long. (If you don't find it boring, that's one thing, but most people crave taste and variety.) We need a good mix of nutrients every day and through the week, and taste and nutrition go hand in hand, as long as it's real food.

    There are no "macros for weight loss", but there are indeed "macros for sticking to calories". What they are, will be individual. But I would suggest you up your fat a lot and lower your protein dramatically. For instance, if you eat 2000 calories and split them between 125g protein, 175g carbs, 89g fat, you will most likely have no trouble composing tasty meals, feel full, satisfied and energetic, have no real cravings for junk, and lose weight at a rate of one pound per week at this stage, decreasing to half a pound per week as you get closer to goal weight and have less fat to metabolize and expend less because you are lighter.

    You will need to organize your shopping and cooking differently. Start with what you want to eat, and tweak that into your calorie allotment. Look for recipes if you want to use recipes to make the meals you want. Then write shopping lists based on the ingredients you'll need for the meals you are going to make, and other meals you are going to eat. Remove items you already have at home, from the list. Take that list to the store and follow it. When at home, cook and eat. If you enjoyed it, plan to repeat. If it was a diasaster, plan to not repeat.
  • MuratAkbay
    MuratAkbay Posts: 13 Member
    Thank you for the advice :smile:

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