How Does this look?

Q_ueeny

Can someone confirm the below for me please.

My old eating habits were an average of 3575 calories a day , my new eating habits are 1500 calories.

My new eating habits include ;
Eggs
Protein/fruit smoothies
Turkey
Beef
Pork Chops
Broccoli
Fruit
Chia seeds
Flax seeds
Coconut oil (For cooking)
Mushroom omelettes
Protein pancakes
Home-made Veg soup
Salads

That's a deficit of about 2000 so weekly, that is 14000 less calories Im consuming weekly.

3500 calories = 1 pound so going on the above I should be losing 4 pounds a week.

Take this over 18 weeks , this is just over 5 stone without exercise. I will be doing light to moderate exercise/weight lifting to become fitter also.

Does this all sound ok?
is it ok to eat 1500 calories a day?
Is there anything else I should include in my diet?

colman1212

Wow. Cutting your calories by over 2000 calories a day is going to be a serious shock to the body. What will your typical day look like? Maybe look at getting down to around 2000 first and then gradually reduce to 1500?

Alf Veedersane

Op, what age and height are you?

Any idea how much you should be getting in if you wanted to stay the same
effect weight, for example? Do you know your TDEE?

DaveRepola

Sadly you won't lose 4 pounds per week simply by intaking less calories...you just won't gain that extra weight.

As with any diet, when properly combined with exercise and other healthy habits it will help you lose weight but you'll need to burn those pounds off, they won't just fall off by themselves. If you continue to eat healthy, try to do as much cardio as possible and you'll expedite the process of losing weight.

I personally suggest running, biking and swimming at the least. Aim for no less than 60 minutes of physical exercise per day.

Hopefully this helps

JJayoo

If you actually managed to lose 4 pounds of fat per week then you would implode

Q_ueeny

Thanks for all your replies and advise , DaveRepola Thanks for the info , I understand what you are saying and it makes sense.

I'm 27 and 5 2'.

Im not sure what TDEE is , can you explain this to me?

Alf Veedersane

Q_ueeny wrote: »

Thanks for all your replies and advise , DaveRepola Thanks for the info , I understand what you are saying and it makes sense.

I'm 27 and 5 2'.

Im not sure what TDEE is , can you explain this to me?

Total Daily Energy Expenditure. It's the number of calories you burn in a day.
BMR is your Basal Metabolic Rate, i.e. the number of calories you need for your body to function.
You can get a rough approximation of both here.

eat less than your TDEE and more than your BMR to lose weight.

But weight loss is not as simple as 1 pound = 3500 kcals. It's an indicator but doesn't hold strictly true in all cases.

Look at what you need and what you need to be within and try to tailor what you eat accordingly to lose weight but come up with a plan that will be sustainable because if you chase numbers in the short term, you're more likely to fail than something more sustainable that will see you right in the long term.

SeaDaily

DaveRepola wrote: »

Sadly you won't lose 4 pounds per week simply by intaking less calories...you just won't gain that extra weight.

As with any diet, when properly combined with exercise and other healthy habits it will help you lose weight but you'll need to burn those pounds off, they won't just fall off by themselves. If you continue to eat healthy, try to do as much cardio as possible and you'll expedite the process of losing weight.

I personally suggest running, biking and swimming at the least. Aim for no less than 60 minutes of physical exercise per day.

Hopefully this helps

What you are saying here isn't actually true. Losing weight IS as simple as being on a calorie deficit. If op does go on a diet with a daily 2000 calorie deficit they will most certainly lose weight even if they aren't doing any exercise at all.

runawaybishop

Q_ueeny wrote: »

Can someone confirm the below for me please.

My old eating habits were an average of 3575 calories a day , my new eating habits are 1500 calories.

My new eating habits include ;
Eggs
Protein/fruit smoothies
Turkey
Beef
Pork Chops
Broccoli
Fruit
Chia seeds
Flax seeds
Coconut oil (For cooking)
Mushroom omelettes
Protein pancakes
Home-made Veg soup
Salads

That's a deficit of about 2000 so weekly, that is 14000 less calories Im consuming weekly.

3500 calories = 1 pound so going on the above I should be losing 4 pounds a week.

Take this over 18 weeks , this is just over 5 stone without exercise. I will be doing light to moderate exercise/weight lifting to become fitter also.

Does this all sound ok?
is it ok to eat 1500 calories a day?
Is there anything else I should include in my diet?

This is too drastic a drop and may see you experience health issues. Cut your calories by 10-20%.

You do not need to do any exercise to lose weight but resistance work will drop weight faster and ensure you do not lose muscle and end up skinny fat.

DaveRepola

SeaDaily wrote: »

What you are saying here isn't actually true. Losing weight IS as simple as being on a calorie deficit. If op does go on a diet with a daily 2000 calorie deficit they will most certainly lose weight even if they aren't doing any exercise at all.

Of course you will lose weight by changing your diet, but not even close to as much as you'd lose by eating right AND exercising. The math is wrong however and it will take a long time just to lose a few pounds.

runawaybishop

DaveRepola wrote: »

Of course you will lose weight by changing your diet, but not even close to as much as you'd lose by eating right AND exercising. The math is wrong however and it will take a long time just to lose a few pounds.

The vast majority of weight loss is entirely diet. Your statment that "Sadly you won't lose 4 pounds per week simply by intaking less calories...you just won't gain that extra weight." is completely incorrect.

DaveRepola

runawaybishop wrote: »

The vast majority of weight loss is entirely diet. Your statment that "Sadly you won't lose 4 pounds per week simply by intaking less calories...you just won't gain that extra weight." is completely incorrect.

However, in some cases, eating less may not be enough to achieve the weight loss you desire, and in fact may even lead to weight gain. Here are some things to look at when cutting down the amount you eat just isn’t getting results.

Energy density

While eating smaller quantities is beneficial for weight loss, it is also important to consider the type of foods you eat. Not all foods are created equal when it comes to calories, so to reduce your calorie intake further it may be necessary to look at the composition of what you are consuming.

Of the four main macronutrients, fat, carbohydrate, protein and alcohol, of which most foods are composed, fat contains the largest amount of calories per gram with 9 calories, alcohol is second with 7 and carbohydrate and protein have the equal lowest with only 4 calories per gram.

Therefore it makes sense that if your diet is high in fat, even healthy types, you will be consuming more calories that may prevent weight loss.

The amount of water in food is also important. Fruit and vegetables contain a high percentage of water, and so are less energy dense, containing less calories than protein, carbohydrate or fat base food.

For this reason, it may be helpful to rearrange the proportion of foods on your plate to help initiate weight loss. Fill most of your plate with low energy density foods such as vegetables (starchy ones are higher in energy), and reduce portions of protein, carbs and fat.

This may even result in you eating more than you did previously, but because the majority is lower in calories, your overall calorie intake will be reduced.

We all know someone that appears to eat huge amounts of food and never gain weight. This could be due to a lucky genetic makeup, or it could be that they are choosing their food wisely for maximum nutrition and fewer calories by selecting less energy dense foods.

Types of food

Remember that although reducing the amount you eat may help with weight loss, eating certain types of food have been associated with reducing body fat.

Olive oil for example has a large amount of calories per gram; however, a higher intake of this fat has been associated with weight loss in certain groups. It is therefore important to remember that weight loss is not all about the calories, but also the type of foods you eat.

Hidden calories

Eating less may not be enough to lose weight if you are consuming a lot of hidden calories or adding a lot of calories onto your meal. Adding condiments such as butter, margarine, salad dressings, mayonnaise, jam, honey or sauces all add calories to your meal.

Many foods may also have extra calories you are not aware of, so it is important to check nutrition labels to see the exact amount of calories and the serve size that provides this. It can be astounding how some foods that appear to be a healthy choice can really be high in calories.

To help achieve the negative energy balance required for weight loss, it may be necessary to cut back on the quantity you eat but also cut back on high calorie additions to meals and investigate the calorie content of foods and meals.

Exercise

If eating less is not achieving the weight gain you want, you may need to look for a way to increase your energy expenditure, as well as reducing the calories going into your body. Physical activity and exercise are a great way to do this, and remember every little bit counts. Even small bursts of incidental exercise can help burn a few more calories, so get off the bus a stop earlier and walk, or take the stairs instead of the elevator.

Establishing an exercise routine that involves at least moderate levels of physical activity for at least 30 minutes most days of the week is a good way to ensure that you burn extra calories on a regular basis.

Drinks

If you are reducing the calories you consume by eating less to lose weight, it is also important not to forget about drinks. These can be a concentrated source of calories that can cause weight gain and should not be neglected when trying to lose weight.

Water is the best option, being calorie free and having no nutritional drawbacks. Avoid soft drinks and juices as these are very calorie dense, and opt instead for the piece of fruit itself, which generally has far less calories and still offers the nutritional benefits of juice.

When choosing milk based drinks, always go for fat free options, avoid added sugar and limit consumption by choosing both a small size and not drinking these on a regular basis. Coffee shop chain drinks can be especially lethal when it comes to calories.

Alcohol should also be limited, as this contains the second highest amount of calories per gram of all the macronutrients, not to mention the fact that you are more likely to eat more after a couple of drinks. Cocktails and sugary mixers should be avoided in particular as these tend to pack a real calorie punch.

Very low calorie diets and fasting

These types of diets severely limit intake and may have the opposite effect when it comes to long term weight loss and maintenance, and should only be considered for the morbidly obese when there are other clear negative health outcomes if weight is not lost.

Firstly, restricting intake to very low levels convinces your body you are in starvation mode, slowing your metabolism right down, meaning when you do eat, you are more likely to store the calories to conserve energy. This can cause weight gain when a normal diet is reintroduced.

Secondly, very low calorie and fasting diets are very restrictive anti-social and difficult to follow, not to mention expensive if a supplement shake program is followed or special foods are needed. This can mean that they are not likely to be maintained in the long term and weight can quickly be regained when the diet is given up.

Such a low level of calories can also have negative side effects from small things such as bad breath to electrolyte imbalances that can affect heart function in the long term.

To sum up, eating less will often result in weight gain, however if you are finding this approach to be unsuccessful, it may be necessary to look at other parts of your diet and lifestyle and consider more options to increase the calories you burn and decrease the calories you take in.

Will you lose weight just by eating less?

Q_ueeny

Thank you so much for taking the time to give me such information.

DaveRepola

Q_ueeny wrote: »

Thank you so much for taking the time to give me such information.

You're welcome, hopefully that helps.

runawaybishop

DaveRepola wrote: »

However, in some cases, eating less may not be enough to achieve the weight loss you desire, and in fact may even lead to weight gain.

This is incorrect. To lose weight you need to consume less calories than you expend. Eating less calories than maintenance will not lead to weight gain.

I didn't really read all you posted but i did spot you mentioned starvation mode, which is not a thing, not unless you are actually starving and you will still lose weight. Eating too little is a bad thing though, i agree with that.

Exercising more to burn off calories you eat during the day is dumb.

SeaDaily

DaveRepola wrote: »

Will you lose weight just by eating less?

By eating less calories than you need to maintain your weight, yes. Yes you will. You are totally overcomplicating this and bombarding op with more info than he needs which is just likely to cause confusion.

Mellor

This has gone way past relevant to the OP now.
Talking about hypothetical deficts and, how different foods affect weight loss is all well and good in theory - but its the practical application that the OP needs.

Most importantly, I think everyone is missing a really important fact here. Let's rewind a bit,

Q_ueeny wrote: »

My old eating habits were an average of 3575 calories a day , my new eating habits are 1500 calories.

...

That's a deficit of about 2000 so daily, that is 14000 less calories I'm consuming weekly.

3500 calories = 1 pound so going on the above I should be losing 4 pounds a week.

The above isn't a daily deficit of 2000. Prob not even close either.
It's 2000 less than you were eating, but that's the intake that caused you to gain weight - not maintenance calories.

I'm guessing you are female, you haven't given your weight - this is a critical figure to work out your maintenance calories.
If it's 100kg for example, your maintenance calories, without exercise is about 2000-2100 cals. So a 1500 intake is a 500 or so deficit, and will be c.1lb a week.
This is a perfectly reasonable deficit.

Mellor

Q_ueeny wrote: »

Thank you so much for taking the time to give me such information.

Sadly that post is mostly nonsense, i'd ignore it all unfortunately

DaveRepola wrote: »

However, in some cases, eating less may not be enough to achieve the weight loss you desire, and in fact may even lead to weight gain. Here are some things to look at when cutting down the amount you eat just isn’t getting results.

Energy density

While eating smaller quantities is beneficial for weight loss, it is also important to consider the type of foods you eat. Not all foods are created equal when it comes to calories, so to reduce your calorie intake further it may be necessary to look at the composition of what you are consuming.

...

To sum up, eating less will often result in weight gain, however if you are finding this approach to be unsuccessful, it may be necessary to look at other parts of your diet and lifestyle and consider more options to increase the calories you burn and decrease the calories you take in.

Will you lose weight just by eating less?

This is an awful post. Sorry but it really is.
I'm not having a go at you though, because you didn't write it. :rolleyes:

http://www.caloriesecrets.net/will-you-lose-weight-just-by-eating-less/

If you look at the full text, the author is answering a specific question on simply eating less - in terms of volume. You've taking it out of context totally.

When people are talking about eating less, they mean less is terms of calories. - not volume or amount of food. That pretty much rules the entire first half.
Talking about less food having more cals due to energy density is a bizarre and quite stupid way to play with words when you are trying to help somebody.

Pointing out that fat has more energy that carbs is pointless, as physically eating 100g of carbs is very different compared to 100g fat - its also easier to repeat.

Obviously adding butter, oils sauces to meals add calories. But you count them, they aren't hidden. The whole low fat approach advocated in the post is very dated. Its the type of stuff you near from newly graduated dietitians, with no real world experience quoting out dated research from 1980s text books.

SeaDaily

Mellor wrote: »

This is an awful post. Sorry but it really is.
I'm not having a go at you though, because you didn't write it. :rolleyes:

Haha I'm not surprised that that whole wall of text was copied and pasted. Good detective work Mellor.

DaveRepola generally it is considered good form to reference the article you take information from (or in your case copy and paste from) as none of what you wrote was your own material.

Alternatively it would also have been easier for you to simply link the article than copy and paste the entire thing.

SupraSonic_26

Just a bit of help im doing his programme i was 104kg im on week 8 now 93kg with 4 weeks to go, kris gethin knows his stuff i started of with a beelly now im getting my 6 pack his programme is for men and women de worth a look and a read into learn loads:

http://krisgethinblog.blogspot.ie/2010/05/fat-loss-training.html

heres the 12 week programme:

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-intro.html

TimeToShine

That is truly a terrible post. Looks like all of the weight loss myths in the world packed into a neat, easy to read series of paragraphs.

SupraSonic_26

TimeToShine wrote: »

That is truly a terrible post. Looks like all of the weight loss myths in the world packed into a neat, easy to read series of paragraphs.

who mine?

TimeToShine

SupraSonic_26 wrote: »

who mine?

No the one on the first page.

SupraSonic_26

Ah ok, once the meals are frequent and very clean it keep your motaboliosim firing and burning fat especially clean carbs like sweet pat, brown rice and wholewheat pasta with your meals, try ge tin 5-6 meals a day and cardion first thing in the morning and then in the evening.

Alf Veedersane

SupraSonic_26 wrote: »

try ge tin 5-6 meals a day and cardion first thing in the morning and then in the evening.

Oh dear.

TimeToShine

SupraSonic_26 wrote: »

Ah ok, once the meals are frequent and very clean it keep your motaboliosim firing and burning fat especially clean carbs like sweet pat, brown rice and wholewheat pasta with your meals, try ge tin 5-6 meals a day and cardion first thing in the morning and then in the evening.

I'm afraid that's rubbish.

SeaDaily

SupraSonic_26 wrote: »

Ah ok, once the meals are frequent and very clean it keep your motaboliosim firing and burning fat especially clean carbs like sweet pat, brown rice and wholewheat pasta with your meals, try ge tin 5-6 meals a day and cardion first thing in the morning and then in the evening.

Is this meant to be a deliberate attempt to fit as much pseudoscience in one post as possible?

SupraSonic_26

TimeToShine wrote: »

I'm afraid that's rubbish.

have you actually tried doing it, until you have come back to me with a more sensiable comment, ive been doing this diet 8 weeks im into bodybuilding i started at 104kg 8 weeks ago im now 91kg, i honestly thought the same but it does work and make sense try following kris gethin and the 1000s others who do aswell that it works. So your telling me eat 3 meals cardio once a day sit on your ass? It makes sense what he is saying and worked fine for me and other people i know who have tried it. Until you do yourself and other people pointless posting comments like this when im only trying to help as it 100% worked for me.

SupraSonic_26

SeaDaily wrote: »

Is this meant to be a deliberate attempt to fit as much pseudoscience in one post as possible?

its called giving help that worked for me and makes sense what kris gethin saying about it!!

TimeToShine

SupraSonic_26 wrote: »

have you actually tried doing it, until you have come back to me with a more sensiable comment, ive been doing this diet 8 weeks im into bodybuilding i started at 104kg 8 weeks ago im now 91kg, i honestly thought the same but it does work and make sense try following kris gethin and the 1000s others who do aswell that it works. So your telling me eat 3 meals cardio once a day sit on your ass? It makes sense what he is saying and worked fine for me and other people i know who have tried it. Until you do yourself and other people pointless posting comments like this when im only trying to help as it 100% worked for me.

I don't deny it works. But not for the reasons you think it does. Of course if you eat 6 small meals and do cardio twice a day you'll lose weight. If you compressed your 6 meals into 3 it wouldn't make a difference. If you ate less and dropped the cardio you'd still lose the same amount of weight. "Stroking the metabolic fire" is nonsense that has been disproven time and time again.

Having said that, I'd be sceptical about taking the advice of a "bodybuilder" who has apparently dropped ~4 lbs a week for the past 8 weeks and who does cardio twice a day. Regardless, just because something "works for you" that doesn't mean that it's optimal.

If you have science to back this up as opposed to anecdotal evidence I'd gladly entertain your ideas but as for now all it is to me is an opinion - one with no scientific backing. I don't mean to be rude or offend btw and I apologise if I'm coming across like a tool in my post - I'm glad what you're doing is working for you and by all means I encourage you to stick to it, but you cannot state it as fact when it's not true.

SupraSonic_26

TimeToShine wrote: »

I don't deny it works. But not for the reasons you think it does. Of course if you eat 6 small meals and do cardio twice a day you'll lose weight. If you compressed your 6 meals into 3 it wouldn't make a difference. If you ate less and dropped the cardio you'd still lose the same amount of weight. "Stroking the metabolic fire" is nonsense that has been disproven time and time again.

Having said that, I'd be sceptical about taking the advice of a "bodybuilder" who has apparently dropped ~4 lbs a week for the past 8 weeks and who does cardio twice a day. Regardless, just because something "works for you" that doesn't mean that it's optimal.

If you have science to back this up as opposed to anecdotal evidence I'd gladly entertain your ideas but as for now all it is to me is an opinion - one with no scientific backing. I don't mean to be rude or offend btw and I apologise if I'm coming across like a tool in my post - I'm glad what you're doing is working for you and by all means I encourage you to stick to it, but you cannot state it as fact when it's not true.

i get what your saying its cool ha, i wasnt trying to come cross as a proven fact for everyone but as an option for the person to try as one of many options for them because i got very good results from it and also my sister did aswell. Stoking the metabolism fire with frequent meals myth as you said hasnt been proven just works for different people depending on your work out routine i suppose. Least just an advice route for the op.

Blacktie.

Ah were's Bruno when you need him. I was expecting some entertainment out of the last few comments. Since when do people come to resolutions on the internet!?

Mellor

SupraSonic_26 wrote: »

i wasnt trying to come cross as a proven fact for everyone but as an option for the person to try as one of many options for them because i got very good results from it .

I'm sure you have gotten results. The problem is that you are attributing the results to one set of changes.
You lost weight from sorting your diet and eating clean. Not all the "metabolism" nonsense.