Ohhhhh....okay, it's not that easy.
Get rid of flour, sugar, starch vegetables like potatoes and corn, bread and baked goods, have higher protein and lower carb. My current stats are 100g protein, 150g or less carbs, 30g fat. Go to the gym and do cardio and weights for an hour a day. Eat at your BMR. Once a week have something on the "banned" list, at most 300 calories of it and include this into your calories.
The reason I advise the above is that you need to be full. I can be full on 800 calories if if I am eating the right stuff.
Here's an example:
Morning- I measured this out with the food scale that i just got
Frozen mangoes 45 calories
Raspberries 1/2 cup 32 calories
Blackberries 1/2 cup 31 calories
Cherry chocolate Greek yogurt 80 calories
Bottle of water
Afternoon-
Quest bar and a bottle of water 180 calories
Tonight-
4 Gardein meatless meatlballs 200 calories
2 Tallutos meat raviolis (the irony, right?) 115 calories
Pasta sauce, ragu light and smart 1/2 cup 45 calories
Piece of a soft pretzel 52 calories
Dark chocolate, 72% 2 small squares 56 calories
Total- 836 calories
Exercise- 391 (running, circuit, back day)
Not hungry. Win. No binging on crap.
On other days I eat up to 1500 calories (rare) and still burn around 300-400 calories at the gym. My normal calorie amount is 1300.
You know how I was 5'5" and 105 lbs soaking wet? I didn't think about food and didn't eat. I don't know how much I ate, but it wasn't much. I didn't think I had problems, eating just wasn't a focus. Heck, everyone said I looked great and I did. Rational me years later knows that the above can't be normal. What I do now isn't normal.
I've maintained for 20 years. I'm diligent all the time. It's a lifestyle change. There is no magic bullet, no quick fix, if you go on a crazy diet where you really limit calories, you will binge and gain it all back, so don't go that way. You will also lose muscle mass and even if you just go back to your pre-diet weight, you will be fatter since you now have a higher percentage of body fat, so watch the yo-yo dieting.
Last edited by JenFZ09; 01-01-2015 at 01:09 PM.
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