Lots to lose - am i eating ok

[n0rm]

Hi

I am new here, 5ft 11 started off about 305lbs january 1st and am now 290.  I am aiming to lose around 5lb a week and am aiming to end up around the 180lb figure. Typically I eat the following.  Is this ok?

Breakfast (around 200cal)

Banana and satsuma x 2 or

Porridge

Lunch (around 200cal)

Soup and fruit

Dinner (between 300 - 600)

generally something healthy with lots of veg etc

Sometimes i snack a bit in the evenings if i am hungry (around the 200 cal) level but typically i don't

This seems low but i am not really interested in eating anything else.  I used to eat similar to this but snack on the wrong things during the day and evening chocolate/crisps/bread/crackers and cheese etc which i have tried to cut out of my diet.

I am mosty doing my 10k steps per day and things seem to be working but i am a bit worried i am not eating enough.  Should i eat more or is it ok to eat at this level. any suggestions on things to eat if i should eat more.

Thanks

Tom

[PaleoCrossfit]

Five pounds a week will not be sustainable for long. Aiming for around 2 pounds a weeks is desirable, as it makes it more possible to lose fat rather than muscle.

I would also strongly suggest eating more. Maybe a small snack between each meal. You're only averaging between 800-1000 calories a day, which is VERY VERY low.

[Dominique]

How much have you been burning per day (as per your Fitbit) in average so far, during the 12 full days you have had your Fitbit? This would establish whether your deficit is reasonable or not. I agree with @PaleoCrossfit  eating about 1000 calories a day for a guy your size sounds very low, especially if you are going to exercise for 90 minutes (your 10k steps). I'm only half your size, probably older than you, yet my BMR alone is close to 1600 calories. Even if I were totally sedentary, I would find it extremely hard to only eat 700-1000 calories.

[n0rm]

Hi

Typically Fitbit dashboard says i burn 3600 by the end of the day if i do my 10k steps (which mostly i do)

I'm 35 - relatively fit and have quite a large build which skews figures a bit.

My day job is an office job so i am sat in front of a computer all day - but i do still get my steps in by going for walks at lunch and walking home.

I need to find some good healthy snacks to have between meals to up daily intake

Tom

[LewWagner]

Don't know what age you are, but I'm 58 and was 130 pounds overweight back in Oct 2013.  I'm 5'8".

Based upon some data off a government site and my nutritionist, here are the recommended nutritional intake values for a male in that age weight range:

Cals   2,000

Fat     65

Chol   300

Sod   2,400

Carb  150

Fiber  25

Sugar  90

Prot     50

I found that over my weight loss campaign, I settled down to around 1,400 calories a day and I would eat two full meals, OJ for breakfast and a mid-morning and mid-afternoon fresh fruit and/or cashew snacks.

Along with calorie burn of around 2,700-3,000 a day, due to walking alot, I lost around 3 pounds a week.  At first, more pounds at the last, less per week.  The usual rule of thumb is to shoot for 1-2 pounds, but I found my loss per week experienced was a tad more.

Then, becoming OCD-like to avoid going into the kitchen, avoiding placing yourself in situations where you might be tempted, and not grocery shopping on an empty stomach.

There are lots of other great tips from folks who have already posted on this forum.  Browse around and I'm sure you'll find those nuggets...

[Dominique]

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@n0rm wrote:

Typically Fitbit dashboard says i burn 3600 by the end of the day if i do my 10k steps (which mostly i do)

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Burning 3600 and refueling with only 1000 doesn't sound sustainable for very long. Why not start with a more reasonable deficit and see how it goes? Less stress for your body, lower risk to go on a binge.

[PaleoCrossfit]

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@Dominique wrote:

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@n0rm wrote:

Typically Fitbit dashboard says i burn 3600 by the end of the day if i do my 10k steps (which mostly i do)

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Burning 3600 and refueling with only 1000 doesn't sound sustainable for very long. Why not start with a more reasonable deficit and see how it goes? Less stress for your body, lower risk to go on a binge.

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Not to mention, with eating so few calories, your body will be burning muscle and fat, rather than just fat.