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If you private message me, later tonight when I’m off work I can write you a custom meal plan so that you can see how many carbs/fats/proteins/total calories you should eat in a day (based off of your physical stats and level of activity). I can also teach you how to eat while tracking these, and it will become second nature/teach you how to judge your plate in the future without tracking macros. Let me know. I have gone from 170 lbs to 125 lbs shredded doing this. Currently sitting at 150.
Can I DM u too? 😬
Calories in have to be less than calories out to lose weight. You can workout a lot but it all comes down to this. Abs start in the kitchen!
To add - this does not necessarily mean eating less, just different
Also remember, muscle is heavier than fat. Judge your progress more by whether you’re feeling better rather than digits on a scale 😎
In the short term, when you cut calories your body thinks you’re starving and reacts by storing more calories. Give it some more time and you’ll see the results of healthy eating / cutting calories.
My tip to dieting: EAT MORE (vegetables). Counterintuitive. But by eating vegetables like crazy your metabolism will be better off and your diet better focused.
This is especially important because people read “chicken is a lean protein” and think they can eat unlimited. Meats are HIGH calorie foods. Instead of a chicken breast and side of broccoli, have broccoli and a side of chicken breast.
I lost about 80 lbs from cutting calories down to about 1500/day and having one cheat day a week (plus extra days for special occasions Christmas, bday, etc). Working out also helps but gotta be careful. I'm, based on my Google searching, at the very bottom of what's healthy for a man to eat in a day. Find what works with your body but yes you cant lose weight without some type of deficit.
Note: not a fitness expert nor a nutritionist so take my advice with a grain of salt
You should def cut your calories to be in a caloric deficit.
Chief
If your new to exercising, or just weren’t getting enough water to begin with, you’re body is likely retaining water. In either case that will self correct with time.
A1 is right that you need to be in a caloric deficit to lose weight.
Chief
What was your calorie count before? You may just be holding watered your body adjusts. Counter intuitive, but drink even more water it will help.
Skip breakfast, drink a Soylent for lunch, workout, have a healthy dinner. You'll halve your intake and leave wiggle room for a unhealthy snack or a couple unhealthy dinners each week.
Also, eat less bread, don't drink beer, avoid brown liquor / sugary cocktails.
Dropped ~2lbs a week last year doing this.
Eat 10-12x the calories of your goal weight. Calories calories calories are the number one thing that will take the weight off.
Go for walks everyday.