I want to lose 50 pounds but it's harder then I thought

Are you focusing on filling foods? Increasing protein and fiber and decreasing carbs has worked well for me.

Understanding satiety: feeling full after a meal

...Tips on how to feel fuller

So how can we best try to enhance these feelings of fullness to help us control how much we eat? Here are some top tips for helping you feel fuller:

1. Foods high in protein seem to make us feel fuller than foods high in fat or carbohydrate, so including some protein at every meal should help keep you satisfied. Foods high in protein include meats such as chicken, ham or beef, fish, eggs, beans and pulses.
2. If you are watching your weight, opt for lower fat versions, using leaner cuts of meat, cutting off visible fat and avoiding the skin on poultry as this will help reduce the energy density of the diet, which can help to enhance satiety (see below).
3. Foods that are high in fibre may also enhance feelings of fullness so try to include plenty of high-fibre foods in the diet such as wholegrain bread and cereals, beans and pulses and fruit and vegetables.
4. Alcohol seems to stimulate appetite in the short-term and therefore drinking alcohol is likely to encourage us to eat more. Alcoholic beverages can make you forget about your intentions to eat healthily by making you lose your inhibitions. Alcoholic drinks are also calorific, so you should cut down on alcohol consumption if you are trying to control your weight.
5. The ‘energy density’ of food has a strong influence on feelings of fullness or satiety. Energy density is the amount of energy (or calories) per gram of food. Lower energy density foods provide less energy per gram of food so you can eat more of them without consuming too many calories. Low energy density foods include fruit and vegetables, foods with lots of water added when cooking such as soups and stews, and lower fat foods. Click here for more information on energy density.

Read more: http://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html

Well there is an easy way to get thin.. it's called surgery.


2500 calories might be a bit much, especially if you occasionally go over. I am 30 lbs lighter than you, workout 5-6 hours a week and tend to cut around 2500 or a bit less. I would also suggest if you want to consistently lose, you may have to be more consistent with tracking but also may have to modify your foods so you can lower your calories and still be full; more fiber and lean proteins being the biggie. You can look at my diary if you want some ideas.

I gotta question your goals here.... 6'1 155 just seems like an unreasonable goal. I mean I am 5'10 and still weighed 160 when I was 16 in high school when I had no muscle and ran 3-4 miles a day for soccer conditioning. Based on you saying you have man boobs I'm assuming you're a guy. How old are you? Because at 6'1 205lbs, that's not that unhealthy of a weight.

But to answer your question, this is your problem right here "I don't follow any strict diet I eat primarily whatever I want and try to keep the calories below 2500 on most days"

You have no idea how much you are eating. You need to calculate your calorie requirements and then eat at a deficit. This means you have to count calories long enough to develop a good idea of portion control and how much you can eat and still be at or under maintenance. Without knowing your age or how active you are, I would estimate your maintenance is right around 2500 calories. So you are eating at a pace where you're not going to lose weight. Especially since most people who don't measure foods underestimate their calorie intake by around 25-30% based just what I feel like I see from other people's postings here.

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If body shaping is part of your goal, you might want to change your scorecard. Perhaps body fat% would be a better indicator. I've been hitting plateaus as well, and have found for me that I need to do more weighing of food and less guessing. Also some light resistance training can be helpful if you're not doing it now. You want to hold onto your lean mass / weight, as it's muscle that uses the calories (yes, I know that's a reduction of the formula but is true at the end of the equation).

If you're not into doing heavy weights, you don't need to be. There are many great resistance activities you can do using your body and gravity. Curl your laptop bag if it's handy a few times, do 10 knee bends really slowly. Both will get a different result than a walk, which is a great thing to do as well.

One of the bumper stickers on this site I've seen and like is: calorie deficits are about looking good in clothes, weights are about looking good naked. If that's what is driving your desire to change, focus in on the things that will get you there. I'd suggest a lean 185 with some muscle will likely be a better result than 155. Start slow with resistance, measure body fat instead of weight, and measure / log your food diligently for 6 weeks and re-evaluate. You won't be at your end state, but see if that gets you closer to what you were thinking. Sorry for the book, I've had a similar process.

waterweight130 wrote: »

I just feel like I have 50 extra pounds on me

I've always been fat I think I was 200 by the time I was in 5th grade "I think if I remember correctly"

I can't do any pull ups push ups are hard I can do about 5, I can run for about a minute before I get out of breath I used to be able to bench press 150 but I can't even do that now

I've heard people tell me that at a lower body weight those exercises are easier then if you're overweight

6'1" 205 is not a bad weight. I would suggest a structured resistance training program, some cardio and a slight calorie deficit (200 or so calories a day including exercise calories).

You will continue to lose weight and your body composition/appearance will improve. After 9-12 months reassess where you want to be for your goal weight. If you follow this, I'm pretty sure it will be more than 155 pounds.

Best of luck.