I need dieting advice anybody here a fatcel trying to Lose weight or a former fat ass That is now somewhat in shape or at least Normal bmi What did you do to lose weight? What was your diet like? I heard you lose weight at the Dinner table not at the gym for the most part. I don't know what to do i'm trying to Get some information down before I learn to put down the fork. I also have addictions to some junk foods and snacks. Sugar is a very addictive drug for me. I kind of want to get sober when I quit drinking and I want to quit getting high all the time but when I am sober I become an animal frustrated and act aggressive. I don't like myself when I'm sober. When I'm high on marijuana, I just fade away into my own little world. I'm trying to calm down from the stuff now by only doing a little bit every day. I also need to focus on getting more sleep and be more hygienic. I work a somewhat active job so exercise on the job with what I am getting even if it's just moving boxes and walking around a lot. I need to diet and see where that gets me first. But I don't know what to do first. What food should I eat? What food should I prepare for myself or is it simply portion control?
I can see your 5 foot 3, this will effect your calorie intake a lot, eg to lose weight you will have to eat less than a normal "man", if it was me I would be shooting for 1400-1500 calories a day max, 3-4 litres of water, high protein eg 150 grams, medium fat, medium carbs, low carb is a myth a total myth all it does is nuke your energy and lose water weight not fat, as glycogen (carbs) store water.
Sugar is an enemy which should be avoided, fat is fine especially omega 3 (fish nuts flax seeds), low gi carbs (oats, lentils, pasta).
The base of your diet is every meal high protein and a carb or fat source, eg for you i would go 4 meals a day 300 - 400 kcals a meal,
150 kcals on protein, 200kcals on fat or carbs.
eg a carb meal could be 150 grams of chicken, 60g dry weight of oats, pasta, lentils.
A fat meal: 150g beef, 30 grams peanut butter eg about a table spoon and a half.
The REAL TRICK IS WORKING OUT FOODS YOU LOVE THAT ARE ALSO NOT THAT BAD FOR YOU.
Eg when you "pig out" if you pig out on this it wont do anything it wont hugely set you back.
Some suggestions for this:
Peanut butter, is addictive if you like nuts
greek yoghurt and a zero calorie fruit juice this is better than most desserts, greek yoghurt fat free is 55 calories a 100grams nothing you could have a kilo and still be only at 500 calories, its dense as hell and fills you up after 500 grams you literally dont want to eat anything.
natural greek yoghurt has "sugar" but naturally occurring sugar processed totally differently much lower GI
AVOID THOSE FLAVOURED YOGHURTS even flavoured greek yoghurts THESE HAVE HUGE SUGAR ADDED, ONLY GET NATURAL GREEK YOGHURT AND MAKE YOUR OWN FLAVOURING
frozen fruit berries: mix of berries strawberries blueberries raspberries etc ALL berries strawberries raspberries blueberries ARE VERY LOW SUGAR, strawberries per 100 grams have 5 grams sugar lol
MASSIVE TASTE, ADD TO GREEK YOGHURT AND FRUIT JUICE FOR A DESSERT.
hummus as a sauce for anything, goes with everything, add bbq seasoning or cajun spice, and a small amount of mustard better than nearly every condiment out there just as tasty ZERO SUGAR
work out your own
Also a very underappreciated area IS TESTOSTERONE, YOU NEED TO KEEP YOUR TESTOSTERONE LEVELS HIGH OR INCREASE THEM, THIS WILL BE FUNDAMENTAL FOR REDUCING FAT INCREASING LEAN MASS .
You need vitamin d 4000iu a day and zinc 30mg a day supplements, high dose fundamental to a mans bodys production of testosterone.