Trying to lose weight

Currently 250 lbs.

Maintainence at 2500 cal/day
Current deficit is 300 cal/day

I just walk around at my job so its just about another 500 cals to the deficit but I don't count it.

I'm currently experimenting with my sugar levels to keep them under 5g since I have heard that it does help with weight loss.

Any thoughts of levles i should keep my macros under?

 

How does walking around at work burn 500 calories? Just curious

 

If you want to lose weight though to answer your question, you shouldn't be consuming more than 2,000 calories per day. Stay away from fats and carbs for about 6 months to a year (not completely, but stay away from them for the most part). Always read the nutrition info on everything that you put into your body. Pick a meal plan and workout regiment that you feel comfortable with and stick to it. Even if you don't see results within the first few weeks, you will accomplish your goal in the end.

 

if he eats less than he consumes, he will lose weight. if 2,200 is a deficit for him, that's progress

 

By consuming I mean eating, which I'm sure that's what he meant as well.

 

sorry, by consumes i mean burns currently

 

the definition of consume

 

Stay zero calories (like max 30-40grams a day) and then keep a cheat day once or twice a week. First you need to stay the zero calories for apprx 2weeks or if you want to it quicker, don't eat at all for two days and keep the 5 days zero calories. Then you can start eating whatever the fuck you want on cheat day (f.e order a pizza first when you wake up.)

What should you eat on zero calory days are, meat & ALOT of vegetables (meat and vegetables for the two meals) for the evening eggs like 4+ and tuna for breakfast. And for the morning a quark if your country has it. You can also change the meal meat to fish, salmon f.e. just keep it as 150-200 grams meat or fish per meal. And remember to eat a lot of vegetables.

This is called ketose, I just gave u an pro tip on the meals.

 

And remember to use olive oil. Drink 10g of it in the morning and when cooking like 5g per meal.

 

Like net zero? Olive oil? My coworker has done 50 cal days and dropped 70 lbs in 3 months but has a huge skin flap.

 

I lost like 60 pounds lol I know what it feels like it's super hard
Your deficit should be good though, just up your cardio as much as possible and stay away from high carb foods, also run/walk while fasted in the morning

 

No like said like 30-40g max a day. The quark, vegetables and cottage cheese has a slight amount of it which is why you take some per day. I forgot to say that add 100grams of cottage cheese to your meals.
And yeah olive oil, drink it as raw or it mix it up.to quark in the morning, at meals and when u cook eggs, you obviously use it for cooking them.

 

And with ketose, it's not even hard. When you start going to gym after losing the weight, add calories to your morning.

 

50 cal days? 70 lbs in 3 months is pretty extreme dude, crash diets aren't necessarily healthy for day-to-day well being but it gets the job done.

 

Over the past 5-6 months I have been following a plan, I have lost over 6 stone (90 lb's? I think?) from literally just cutting out all the bad things I ate, I have done little exercise (no gym etc) and all I have done is walk home from college which is around a 5 minute walk and all down hill. Bearing in mind I started when I was 16 (17 now), I was around 230 lbs at the time when I started. The best thing I did when starting was definitely cut out sugar and fizzy drinks, potentially could take a while to get used to (getting out of drinking/eating sugary products). Other people have mentioned the zero calorie days which I don't recommend as you will just not want to do the diet and just go back to old routines. If it helps I used to attend a "group" that was designed for weight loss and that definitely boosted self confidence which in turn made me want to lose more weight. (I got hella off topic here my bad XD)

 

Calories in Calories out fam.

 

I have lost a ton of unnecessary fat while making gym gains at 1500 Calories/day.

Depending on your rmr you should attempt the same.

 

I wish someone would help me make a meal plan, i'm such a picky eater and i have no idea what i like that is good for me. Fml

 

You can eat whatever you want as long as you're in a deficit and not eating a huge amount of carbs that will spike your insulin levels.

 

don't eat carbs. five times a week. Download Myfitnesspal and track your macros. Tracking macros is always key. If you stay away from carbs you can eat more fats, your body first burns carbs but if you intake less carbs you will burn more fat.

for me eating around 2.1 is a deficit, but im highly active.

I am 5'9 at 169 going down to 160 right now.