Jesseboy

I recently decided that I should probably shed some of the extra pounds that I have been carrying around... most of my life.

I am about 5'11'' and weigh around 210 lbs - which is actually about 15 pounds less than two weeks ago.

I had a terrible diet that included pretty much fast food and soda - and that's about it. I maintained the same weight (approximately 225) for years on that diet - and a few weeks ago, decided I should start eating a bit healthier.

Suprisingly enough, I am eating substantially more each day and losing weight - I would imagine it is attributed to the fact that I am eating somewhat healthy food compared to the crap I was eating before.

Basically, my diet now mostly consists of sandwiches. They are quick, easy, and I love them. Typically, I make them from whole wheat bread, with meat, a slice of cheese, a bit of mayo, and lettuce. I also typically eat 2-3 fruits per day, and drink almost nothing except water and juice - mostly orange juice.

I used to eat usually twice a day - both times were usually fast food value meals - now I eat about three meals a day, and snack (on fruit or yogurt) as well.

In addition, I also have started taking a multi-vitamin.

I guess, my question, is this -

It is surprisingly easy to lose weight - I never really tried before, as I was comfortable how I was - does anyone see any giant problems with my diet that I am overlooking? Is it unhealthy to be dropping weight this fast - should I eat a little bit unhealthier to slow my progress?

I don't really have a goal in mind, as I didn't really expect to lose much (if any) weight - I just wanted to see if eating healthier would improve my general life - make it easier to get up in the morning, have more energy, ect. What do you think a decent goal would be? 180? It'll be interesting to see what I look like after I lose another 30 pounds or so...

Meditrina

I am by no means a diet-guru, but it does sound like you made the right changes. When I was on Weight Watchers, they did not call it a diet, but rather a life style change. You are not starving yourself, but rather making the right choices. Alot of the inital weight loss might have been water weight, I can bet you were retaining alot of water with all the fast food you were eating. Most people do see more weight loss in the beginning, and then it will slow down until you reach your desired weight. I am not sure what the "right" weight would be for you, but there must be a website out there somewhere with this kind of information. Maybe Weightwatchers.com? I think it is great that you took charge of your eating habits, instead of them being in charge of you. Good job so far! and keep it up!

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amonkie

While I am by no means a nutritionist, I did want to point out a few things to you. By cutting out the empty calories, your body is going to be running on cleaner fuel, so to speak. You've adjusted your body's metabolism by eating more often during the day, and in smaller intervals. By doing this, your body is more continously burning calories, which is why you can feel you're eating more and still see the weight shed. I'm guessing a lot of that first 15 pounds would be water - it is important to stay hydrated.

As for the safety issues, I don't really feel qualified to answer that, but will say that the main goal should be that YOU feel healthier, both mentally, spiritually and physically as a result of taking care of your body.

Edit: Sportswidow5 beat me to posting... so sum up, what she said

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the_marq

Just to echo what was already said, I used to weigh 250lbs. Then I changed my diet and thought more about what I was eating. Without any change to my excercise routine, which is to say...no exercise. I lost nearly 10lbs in the first 2 weeks.

But then the hard part starts. Typically people lose interest and motivation when the weight starts comming off in smaller bits in the weeks that follow. My usual weight loss was in the half to one-and-a-half pounds a week. Never weigh yourself more than once a week.

Extra...my dad was +300, and when he started weight watchers he lost nearly 20lbs in the first two weeks, then he leveled off just like everyone else.

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#3 in a series

Meditrina

This is so true. Weight Watchers taught me that it is healthier to lose it slow, that it will stay off longer. I lost 30 lbs in about a year. and kept it off.

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"Toughness is in the soul and spirit, not in muscles." ~Alex Karras

Biscuit Buns

I would be interested to see a calorie comparison between your two diets. I know that fast food is extremely high in calories, but it's pretty damn shocking. Anyway, congratulations on getting yourself on the healthy track! I know that when I was eating nothing but fast food, my health deteriorated and even when I realize what it was, it was difficult for me to get back into eating right. So, bravo! You have my kudos.

PS - After eating so much fast food for so long, it would be wise to check on your fiber intake. I boosted my fiber after a while of eating healthy and it was the single most important thing that I did for my body. My skin cleared up, my nails and hair started growing again, and the mental clarity was astounding. Fast food can really take a toll on the body.

Anyway, congratulations again!

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Lead543

As long as you're getting between 1200-2000 calories a day (depending on your age and activity level) that kind of weight loss is fine. Some of it might be water weight, fast food is often full of sodium so your body might've been retaining water. I can gain and lose up to 10 lbs in a week. Keep doing what you're doing, allow yourself some "unhealthy" food from time to time in moderation. Keep eating well, your body will level itself off at the weight it needs to be. Congratulations and keep up the good work.

Jesseboy

Well, this is my best guess, but here goes -

Big'n'Tasty Meal w/ Cheese (normally what I order) Total Calories 1130 per meal
Big n Tasty w/ cheese - 570 Calories
Medium French Fry - 350 Calories
Medium Coke - 210

Sausage Biscuit Meal Total Calories 730 per meal

Sausage Biscuit w/ cheese - 410 Calories
Medium Orange Juice - 180 Calories
Hash Browns - 140 Calories

In addition, I would drink anywhere between 4-6 Mountain Dews Per Day, at 170 Calories a piece.

So, depending on if I ate only twice or three times per day, my total caloric intake was somewhere between 2540 calories all the way up to 4010 calories per day.


What I have been eating recently...

3-4 Sandwiches per day, so...

Typical Sandwich - 229 Calories per sandwich
60 calories per serving of meat on the sandwich
6 calories per serving of lettuce
70 calories per serving of miracle whip, but I only use about 1/2 serving, so 35
68 calories per slice of bread
60 calories for a slice of cheese

Orange (1-2 per day) 75 calories per orange
Medium Banana (1-2 per day) 108 calories per banana

Yogurt (1 per day) 75 calories

So, my average caloric intake nowadays is between 945-1357 calories per day.

I didn't include the amount of orange juice I drink simply because it is some type where it is half the calories of normal orange juice and the amount I drink varies greatly - sometimes none at all to 2 glasses per day. If I had to guess though, that might add an additional 200-300 calories, max.

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So, to sum it up, I was consuming anywhere from 2540 calories all the way up to 4010 calories per day, and now I usually have somewhere between 945-1357 calories per day.

Wow.

thingstodo

You'll drop a lot at first when you clean up your act. The processed foods are a real killer with tons of trans fats and high fructose corn syrup. Jack Lalane said if man made it, don't eat it. Pretty sage advice.

You may be drinking too much fruit juice which is high in empty calories from sugar with few of the fruit benefits. Try to eat 5-9 1/2 cup servings of fruits and veggies, which means you will have to graze a lot during the day - and you'll gain those benefits others have listed from that. And the whole grains are great, especially for the fiber. Eat all colrs of fruits and veggies as they all create balance. And stay away from refined grains, rice, etc. Anything that was made white - white bread, rice, other grains - has lost the value and gain empty calories.

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dman2

Wow. I knew that fast food had a lot of calories but what a difference in the amount you are taking in now. What are you doing for exercise? That will help as well. Just like eating healthy, however, you may lose a lot in the beginning and then level off or even gain once you start gaining muscle mass. Good job and good luck. I love to see people improving their lifestyles.
Try this website: http://www.netdoctor.co.uk/health_ad...loseweight.htm

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mokle

Don't weigh yourself, it's an inaccurate way to determine "weight" loss. The only real way to measure results is to get your Body Fat % tested (with calipers, not electronic meters), and then have it done at intervals (every 2 weeks, for example). I could lose 10 Lbs overnight by simply making small changes to my diet. It'd mostly be water weight, though.

Right now you're not eating enough. For someone your size (having your BF% would help), I'd recommend starting at 2500 calories and then adjusting.

When you eat more, your body accommodates by increasing your metabolism. You should try to aim for 4 to 6 meals a day.

It also sounds like you're eating too little protein.

I'd bet you lost very little fat, that 15Lb was mostly water. No, that's not unhealthy, it's quite normal. Most experts agree that losing more than 2Lbs of fat per week is too much. You measure that with calipers though, not a scale

Of course the mirror test never lies... if you're slimming down, you're obviously losing fat (or a hell f a lot of muscle )

Are you doing any weight training or cardio right now?

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Mokle
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Martian

I'm a bit concerned about that caloric intake, it's a bit low. Recommendations usually run around 1400-2000 for women and 1600-2200 for men, depending on the individual's metabolism and level of activity. Personally, having a very high metabolism, when I was working out daily and doing physical labour in a warehouse I was consuming between 2600-2800 calories per day just to maintain weight, but very few people will ever need that many.

I'd say swap the third sandwich for a more substantial supper. There are plenty of healthy choices that will put you up in the range you need. Skinless chicken breast, ground chicken or turkey, just about any type of fish... hell, I'm no cook. Maybe someone else here can make a few more suggestions.