Obesity Discussion Forums

[danv2]

I'll start by saying that I'm not a very indepth eater. I don't really check my salt, or calcium, or riboflavin or any of that other stuff intake.

What I'm worried about is calories in, calories out.

I'll start by saying that I've checked 2-3 different sites, and to simply maintain my weight I'm spose to eat between 3500-4000 calories, depending on the site.

I guess I average close to 1500. I shoot for 1400-1500, so yeah.

I walk 2 miles a day, at least 5 days a week, at around 3 miles an hour. (Takes 40 minutes give or take). That, again depending on the site, burns 450-540 calories for my weight.

So that's where we are. Now, on to the question.

Other than my walkabouts, the rest of my day is sitting on my ass.

For my lifestyle, what should I be looking for in terms of what percentage of my diet should be fats, carbs, and proteins.

Or should I not worry about it, and just really do what I'm doing in terms of a stable, low calorie intake, and trying to reduce my sugar and salts.

[Obesity Discussion]

Originally Posted by danv2

I'll start by saying that I'm not a very indepth eater. I don't really check my salt, or calcium, or riboflavin or any of that other stuff intake.

What I'm worried about is calories in, calories out.

I'll start by saying that I've checked 2-3 different sites, and to simply maintain my weight I'm spose to eat between 3500-4000 calories, depending on the site.

I guess I average close to 1500. I shoot for 1400-1500, so yeah.

I walk 2 miles a day, at least 5 days a week, at around 3 miles an hour. (Takes 40 minutes give or take). That, again depending on the site, burns 450-540 calories for my weight.

So that's where we are. Now, on to the question.

Other than my walkabouts, the rest of my day is sitting on my ass.

For my lifestyle, what should I be looking for in terms of what percentage of my diet should be fats, carbs, and proteins.

Or should I not worry about it, and just really do what I'm doing in terms of a stable, low calorie intake, and trying to reduce my sugar and salts.

You should absolutely worry about protein, IF you're ready for it. If you have the calorie aspect mastered, then there is no reason not to take it to the next level. Protein is very important during weight loss, as it helps you maintain the muscle mass you have, which is easily lost during weight loss. Protein also helps you feel fuller longer.

With that in mind, your meals should be heavy on the protein side of things if possible. If you're only going to be eating 1500 calories, I'd love to see you 180g of protein (1g per lb. of lean body mass)....and make up the rest between carbs and fat.

A simple setup to follow would be:

180g protein = 720 calories
60g fat = 540 calories
60g carbs = 240 calories

Grand total is 1500 calories!


However, that's a pretty strict regiment to follow, and if you don't think you can master that right away, there's no reason not to ease yourself into it like below:

120g protein= 480 calories
80g fat= 720 calories
80g carbs= 320 calories

Grand total is 1520 calories!


Then step up to:

150g protein= 600 calories
70g fat= 630 calories
70g carbs = 280 calories

Grand total is 1510 calories!


The after you get this mastered shoot for the 180g of protein.



Good luck!

[danv2]

Thanks OD. I'm keeping this in mind. I don't think I'm ready to go full fledged into micromanaging by diet, but I do bear in mind when grabbing food that it's proteins I need to be looking for. Yesteday was probably my highest protein day since starting. Thanks again.