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Originally Posted by Gippaloo
Could you guys give me some advice for this diet? I am just starting out (started on Monday actually) and so far I am doing very good.
My usual daily eating routine goes like this:
Breakfast: Slim Fast or Yogurt, or sometimes I skip breakfast
Lunch: Soup that is 190 calories per serving (usually 2 servings) or chicken breast with a small salad.
Dinner: 2 veggie burgers with wheat buns/1 slice of cheese, and a vegetable like spinach or carrots.
All in all I think I get around 1,000 calories a day.
I am 5'8 and weigh 250 lbs. Should I be getting more calories? Less? And can you guys give me some tips on how to stick to this diet?
Thanks! ^^
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First off, I would like to say welcome.
Second, I would like to give some advice that I think would be helpful to you. The first thing is, at a starting weight of 200+, you definitely can eat more calories per day than 1000. Try eating about 1600-1800 calories a day (going day to day in that range-maybe 1710 one day, 1680 the next, 1750 the next, etc. to give yourself a little range.)
I also want to say that "diets" don't work in the long run. A diet has a beginning, and an end, and when you end it-you gain back what you lost on the diet. For long term weight loss and maintenance, you need to change your lifestyle. We want to be smaller and healthier people for life.
This means healthier eating and exercise habits for the rest of our lives.
On your eating-here is my two cents. Never skip breakfast. Your body has gone through a fasting state for at least 8 hours, and needs fuel in the morning. Also-a Slim Fast or a yogurt is on average 100-210 calories each, depending on which you have, and what variety. 100 calories is a SNACK, not a meal.
Since we are all advising you to eat more calories, I will try to give healthy examples on how to add calories to what you are already doing. For breakfast, if you like what you are having now-then add some calories by adding a serving of fruit to breakfast-have a banana with that yogurt or Slim Fast. Better yet, at a 1600-1800 calorie eating plan, aim to have about 350-400 calories for breakfast each morning. You could have an egg and some fruit with that yogurt...or you could have a big serving of oatmeal with an egg or fruit on the side. Lots of possibilities here.
The key is to try to keep your calories in a certain range each day, but also spread them out through the day, and make those calories healthier choices.
An 1600-1800 eating plan could look like this:
Breakfast:400 cal.
Snack:100-200cal.
Lunch:400 cal.
Dinner:600 cal.
Snack:100-200 cal.
Total: 1600-1800 cal.
Your basic eating plan is okay, but too low in calories for your current weight. It would also be too hard to stick to over time, as well as hard to get in all of your basic nutrients. Add calories to your plan, but definitely add some dairy, and some fruit servings into your eating plan.
Also it is key to keep a small journal and write down your calories each day, instead of "estimating". Estimation can make a huge difference over time, even if the difference is only 50 calories or so a day.
Once you lose some weight, and start noticing that you are no longer losing at a healthy rate (meaning, you no longer see a minimum of 1/2 pound loss each week) then it is okay to drop your range down a bit (maybe 1500-1600 a day once you get under 200 pounds).
I also want to add, that exercise is KEY not only to better weight loss, but to a better BODY. We have all seen the difference between a thin woman who exercises regularly, and one who doesn't.
Thin doesn't always mean FIT. You will also burn more calories, and have better results losing weight if you exercise. Good luck.
Aphil