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Most people will tell you that this is a very difficult thing to accomplish. Instead, trim down to a target weight, then bulk up.
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I second this. Focus on macro nutrition first, and once you have it down pat, then venture into micro nutrients and calorie composition once you're completely comfortable.
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Zero. It's not food.
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If you're running/walking or generally anything that a pedometer can track, it should work itself out, but if you're doing something like a stationary bike or any kind of strength training, you'll have to log it yourself.
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I know it sounds counter-intuitive, but I lost a lot of weight when I was younger just eating peanut butter jelly sandwiches and hot/lean pockets. The trick was quantity of intake and a job that was very physical (unloading trucks). I'm sure I wasn't the pristine example of a healthy person given the quality of food, but…
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I lost lots of weight immediately, but I just assume that's water and excess food that wasn't getting digested fast enough. Now its slow and steady, 1-2 pounds a week.
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I initially eyeballed things like mayo, which is a HUGE no-no. Every "tablespoon" was like three, and that's a lot of extra fat. Weigh all solids. A good scale only costs about 15 dollars.
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Try eating food that's high in weight, but low in calories, like fruits and vegetables which have fiber and lots of water, or chicken breasts, which have loads of protein. I quite literally can't eat enough chicken in a meal to satisfy my calorie budget without feeling bloated.
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When I initially started my diet, I did small things like not drink so much soda, or maybe not order pizza that week, and even those small things caused me to lose weight rapidly. Eventually, of course, I hit a point where the weight loss slowed down, but that's kind of what I expected. All the excess water weight and…
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That's what I've been reading, and I know I was at that exact weight not but 6 years ago, so it's not impossible in the slightest. Though, my doctor told me that I should at least shoot for 180, which is at the top of the healthy range.
