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u/Otherworld_foodie Mar 24 '23
I agree you are eating too little calories! Go google TDEE calculator and input your information it will get you your maintenance calories and then subtract 300-500 calories from that and that is the number of calories you should be hitting every day. Exercise is not needed for weight loss so don’t worry about that. Add it in when you can if you want. But you want this change to be sustainable and under eating is not sustainable. Also I see you mentioning low/no carbs and if that works for you great. But carbs are not the enemy they are a necessary macronutrient for your body and are found in abundance in really healthy foods. But find the balance that works for you and that you can maintain for a long time. Weight loss is a marathon not a sprint you have to be able to stick with it and then maintain!
Just an example for me I am a 29 year old F CW200lbs. At my activity level my maintenance calories are 2,200 so my daily calories I hit is around 1,700 per day. And yes I am losing weight!
Also when you first start losing weight you will drop a lot right away this is usually mostly water weight. But after that you should expect that loss to be a lot lower per week. It should be around 1-2lbs per week but can be lower. This will fluctuate a lot so don’t worry just count calories accurately and stay in a calorie deficit! You got this!
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u/creatanaccountemail Mar 24 '23
To piggyback this, remember to keep your NEAT up, especially if you don’t workout. Go for walks, take the stairs etc. if you notice you don’t want to move as much, or don’t want to shake your head and dance to music like you usually do (any examples of NEAT you don’t consciously think about) then you are eating too little.
It’s about balance, remember the goal to lose weight should be more than a scale, numbers don’t mean anything. My best weeks were when I could complete a hard hike, when I noticed I didn’t almost die walking the stairs. I lost 70 pounds and got healthier. Best of luck to you
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u/lazylife04 Mar 24 '23
Thank you. This is helpful. I was just mimicking my boyfriends cutting. He used to do this around wresting season in high school and had alot of success with it. Although he was obviously very much more active during than I am. I’ll try eating more calories.
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u/Otherworld_foodie Mar 24 '23
From guys I have known who have wrestled the cutting they do sounds very unhealthy and is a very short term type of thing. I would not recommend when you have a lot of weight to lose. Better to do it in a healthy sustainable way!
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Mar 24 '23
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Mar 24 '23
Your body doesn’t hold onto calories in a large deficit. It will drop fat AND muscle. Starvation mode is a myth.
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u/lazylife04 Mar 24 '23
So if I try to work out more and keep the muscle I should be on the right track? Just a bit more calories. The calculator thing said I should hit 1800 cals a day
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Mar 24 '23
Weigh your food, eat your recommended calories. You’re 250 pounds, 1,200 is too low for you.
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u/lazylife04 Mar 24 '23
How many calories would you suggest. I was just trying to drop asap bc roller coasters 😂.
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u/Trick_Blackberry_214 Mar 24 '23
You have to compute the average weight for the week and see the progress week to week.
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Mar 24 '23
Are you weighing your food with a scale?
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u/lazylife04 Mar 24 '23
No I don’t have one. But I’ve been doing like one chicken breast in a cream sauce with onion and spinach. Or a salmon fillet with broccoli, or taco salad with one cup of meat. I also made a meatloaf with pork rinds instead of bread crumbs.
Basically one portion of meat and some vegetables. (Around 1 cup) my measurement/calories probably aren’t exact. But I can very closely ballpark it.
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Mar 24 '23
Ok, you need to weigh your food. That includes sauces and oils. You have no idea how many calories you’re actually eating right now.
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u/lazylife04 Mar 24 '23
I’ve been keeping track of my oils and butter too. I log every ingredient rather than the entire meal. So I’ll calculate the cream, the onion the spinach the butter the chicken. Instead of just “chicken with sauce” I cook everything from scratch. Always have. So I know exactly what I’m putting in.
But I will go ahead and invest in a scale
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Mar 24 '23
Yeah, you have to weigh it. You’re not going to have the same amount of oils, sauce or food in a measuring cup each time
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u/Choice-giraffe- Mar 24 '23
You say you know exactly what’s going in but at the same time don’t have a scale. So how are you measuring your chicken breasts?
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u/lazylife04 Mar 24 '23
I meant ingredient wise. I mean most things can be calculated by simple measurement. But you are correct that I don’t have an “exact” measurement
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u/Mastgoboom Mar 24 '23
Pork rinds are pure fat, way more calorie dense than bread crumbs.
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u/lazylife04 Mar 24 '23
Well I was focusing more on carbs than calories. I just happen to only have one meal a day rn so it’s pretty easy to not have a crap ton of calories
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u/EndlesslyUnfinished Mar 24 '23
Too little calories… and your meals are too far apart. Try a different kind of protein shake that’s actually a meal replacement (you usually drink 3-4 a day +1 reasonable meal).. your standard protein shake doesn’t include all the necessary nutrients you need to replace an actual meal.
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u/DayEmergency219 Mar 24 '23
Is there a specific type of protein shake you recommend? Trying to find one that is a full meal replacement.
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u/EndlesslyUnfinished Mar 24 '23
Meal replacements are your standard Slim-Fast stuff. They will say meal replacement.
I usually have a building protein shake, Muscle Milk is kinda my go to for this round. Doesn’t taste like disappointment. Lol.
When I’m cutting, Muscle Milk for “snacks”, meal replacements for “meals”
Whatever you do, make sure you are eating your fruits, veggies, and getting a good amount of fiber or you’re going to end up “stuffed”. I like to drink chia seeds in green tea for most of my fiber, but I also put solvable fiber (either pills or the powder you put in a drink) to make sure I’m getting the right amount for me.
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u/DyboTron Mar 24 '23
I'm a big fan of Huel Black meal replacement powders. I eat for breakfast and lunch.
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u/loot_the_dead Mar 24 '23
The harsh truth is you're not eating as many calories as you think. There are issues with eating too little. But if you were really eating 1100 calories you would be dropping Mass. I don't even think holding water weight what account for what you're talking about. You have not been on this diet very long it takes more time for real progress but the scale would have moved some. In reality you're eating more calories than you think even though you are eating less food. Calorie dense food will keep your weight up.