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[lsm109]

abc 123

[dennis1234]

i would try to be at 2500 calories on work days. non-work days 2000. basically the extra work equals an extra meal, in my opinion only of course.

you will find that you will still be hungry regardless. my suggestion for that is to go to bed as soon as you can get away with it. losing weight sucks.

[I-train-hard]

Dennis is correct. I would do 2500 - 2800 kcl. 

Don't forget to drink water. Drink as much as you want. In your case is very important.

What do you eat? I don't care if you know what to supposed to eat......tell me what you actually eat on daily basis. 

[Trooper]

I have those kind of days where I burn up a lot more than I eat. I don't adjust my calories because I burned 2500 but only ate 1200. I like to have a large cushion or safety zone. I would rather have a cushion of 500 or more calories than have to worry about going over my limit for the day. I can eat up to 1800 a day, but I choose to stay at a low level of about 1000 to 1200 a day. I'm not sure what system works for you. Today my weight is 181, down from 271 last November. Best of luck.

[BettinaS]

Let me throw in my personal journey. I had to loose over 100 pounds after a medical emergency. At the time I did weigh over 230 pounds and I was wider than I was tall at that time. At the beginning I left my calorie count higher in the 2800 calorie range and started writing down everything I ate to see where my calories are coming from and truly to see what I eat. Fitbit is a great tool for that.

Several huge changes I made right from the beginning where eating 5 small meals a day. I never was hungry and after a while my totally daily calorie intake decreased naturally and with that I was able to lose 2 pounds a week and I did not have the plato everybody is talking about.

The other change I made personally for myself, I stopped eating a lot of processed food and fried food. I made the move to a more fresh food, simple frozen and some can food. Started baking and grilling things rather than deep frying.

I also started reading labels. You be surprised what you find out about what you put into your body when you read the label. Kind of scary when you find out what is in the food you eat. Low fat might be low in fat but many times they will add something else to make up for the things they take out. Many times that is extra sugar or salt.

This is what worked for me and I have kept my weight in a healthy range for my height now for over 3 years. Keep in mind this is a marathon and not a sprint and forgive yourself when you “fall of the wagon” and just jump right back on

[lsm109]

I Train Hard, sent you a message, Thanks.

[dennis1234]

Start buying chicken... Lots and lots of boneless skinless chicken. Your
diet is really lacking protein.
Eggs too, throw those into the mix. Very filling and healthy alternative to
crap.

[Bobbinyc]

Ism109, I'm not sure why you would rather take advice from people here or a fitbit gadget than getting some professional medical and nutrition advice first. What you eat should take into account your blood pressure, cholesterol, blood sugar, level of activity, amount of muscle, etc. And your personal history with food, including your style for getting healthy, level of commitment, emotional eating, etc. A good dietitian and your doc would be the best place to start, with people here giving you small tips for carrying out that plan. Even how much water you should drink depends on exactly how active you are, how your kidneys are, medications, etc. Get a medical plan first, then we will support you in following it.