Question about losng weight.

Hello, I'm a 20 year old male looking to lose weight. I've always been active but never have been slim. I'm a little under 230 pounds and am about 6 foot tall. I have lost 10-20 pounds in the last couple of months, but I want to get down under 200 badly. Basically, my day goes like this. I wake up at 3 AM and go to work at 4 AM to unload the truck. Around 7:00 I'll eat a peanut butter and jelly on honey wheat bread. I'll drink water, and if I drink an energy drink it is always sugar free. Then around 10 PM we go on lunch and Monday I go to the diner and get 2 eggs, rye toast, home fries, and water and sometimes bacon. On friday we go to a hoagie place or cheese steak place usually, but sometimes skip it like last Friday. In between these days I'll either have another PB&J or some sort of sandwich. Again, I drink water throughout the day. I come home at 1 and try to not have anything to eat until 5 when we eat dinner. In between this time I will go to the soccer field or roller hockey rink and practice with a couple of people for an hour and a half or so. After I eat at five (which can be anything, today it is baked ribs, a veggie, and a side) I might go fishing or play video games. I usually try to have nothing to eat after since I go to bed around 9 PM. I feel as if I do not eat bad (especially compared to my other friends) and I do have an active job and exercise. The semester at school ended for now so I should have more time to do outside activities.

I basically drink water all the time and sometimes a glass of milk, and if I have a Red Bull or something it's sugar free. I eat less and when I eat something like PB&J I make sure to eat it on some time of bread that is not white. I have lost some weight, but what else do I need to do? I mean, I feel like I am doing things right here. Today I ate a bowl of cereal with whole milk (it was not the best cereal for you but I usually have something half decent if I eat cereal, and I cannot drink milk other than whole milk because the rest of my family drinks strictly whole milk). Then I went and played hockey for an hour, and I had a small snack in between. I drank a decent amount of water and a sugar free energy drink afterwards to help me recover, so I probably have only taken in about 600 calories and yet burned most of that off in an hour of playing hockey. If you have any suggestions, I am more than open to listen.

I cannot really go on some crazy diet and do not want to, by the way. I try to just do the little things like switch from white bread to wheat or honey wheat, and drink water 90% of the time. I'll eat at the diner once a week and have a cheat day on Friday usually, but by no means do I have fast food very much anymore.

I am alot bigger than you but in the past when I lost weight last time I got down to 140lbs. First thing that needs to change is your breakfast. Peanut butter and jelly sandwiches are very unhealthy. I would limit that to once a week at most. Milk is very cheap and so is a decent cereal. Whole milk contains lots of calories and fats. Try semi skimmed (2%) or skimmed. And use sparingly. If I have breakfast I have special K or porridge the former with skimmed milk the latter just with water. You mention fries? Again very unhealthy. Glad you opt for baked ribs as ribs can be very fattening. If I am honest it sounds alot more like 600 calories to me. You do not need to go on a crazy diet to lose weight. The last time I lost the weight and this time I am doing it from eating healthy and calorie counting. Remember you need to include literally everything even things like butter. For example unless your using very slim, small loaf bread most wholewheat bread is over 100 calories per slice. I have seen some over 200! If I was you I would look at sugar and fats in your diet. Good luck!

Well basically I was around 245, and I am now at 218. Whatever I'm doing, I'm doing right I guess. I don't feel like I look much different but people have told me I do which is good. I eat PB&J on whole wheat bread that is 130 calories for two slices, reduced sugar jelly at 20 calories a serving, and natural peanut butter at 190 calories a serving. It comes to 340 calories each sandwich, so the two I have at work is about 700. I'll have a banana before or after work as well, and then I'll have a plate of dinner. PB&J probably isn't the most healthy thing looking at it but whole wheat bread is good for you, there's not much sugar involved since I have the reduced sugar fruit preserve, and peanut butter contains protein. It keeps me full and is better than me bringing a poptart or something to eat at 7 AM and then a lunchmeat sandwich or TV dinner at 10. I'll probably keep going with it I guess. I think I'm only taking in like 1500 calories a day now with not a lot of sugar at all and a good amount of fiber and protein. I exercise 3-4 times a week and do crunches at night every night. My only concern right now is that I'm not taking in enough calories. I seem to be losing the weight pretty fast in the last couple of weeks and I feel a little lighter and my clothes fit a little better, but I still have a bad overall appearance and am committed to the fight to get in shape.

One more thing about the pb&j twice a day multiple times a week. It keeps me full and not feeling hungry afterwards because of the protein and the wheat bread. I am open to suggestions though. I don't really know what else to have that is low in sugar, low in calories, has protein and fiber, and keeps you full like it. I like cereal and do eat it but I try not to drink milk because it is not good for my acne (which has been pretty clear as of late and I don't want to change anything right now that might disrupt my skin).

Also, I'm American. Fried potatoes are home fries, I do not know what you would call them.

I forgot I had said I was on the honey wheat bread. I investigated it and it's NOT 100 percent whole wheat. It's basically white bread which is bad for you. I switched to real wheat bread. It's slightly higher in calories but still only like 140 or so for two slices, but from what I learned online is that the nutrients and fiber in it are essential and it is not processed like white bread, and it is a healthy eat vital to your diet. I'm not an expert on anything like this though, so if anyone has better insight on the matter I would love to hear it.

You have made a good start by making some sensible changes to your diet, but if you want to up the weight loss there is plenty more little things you could be doing. Take a look around on this forum. I have lost weight with Slimming World and there is lots of good advice on this section of the forum. I have followed their Extra Easy plan which is based on having 1/3 of every meal as fruit (in its natural state) and vegetables (not potatoes or starchy veg), and choosing these as most of your snacks. You can eat as much fruit, veg, lean meat, fish, pasta, eggs, potatoes, fat-free yogurts as you want as long as 1/3 is fruit and veg. You limit cereals/bread to wholemeal (about an ounce of healthy cereal or two slices of bread) and limit dairy (about an ounce of cheese or 175ml of whole milk). You are allowed treats (e.g. alcohol, peanut butter, jelly, fries or candy) but again these are limited (very limited!) but are there to stop you being miserable and throwing in the towel.

Think about including these principles in your day. You can join Slimming World online in the US, so check it out and see if you think this is something that would help you. I always thought I knew about healthy eating but could never shift the weight. Slimming World encourages me to eat healthy, low fat, low calorie foods that satisfy my appetite. You will see on this forum that there are lots of diet plans that work, I'm just sharing with you what has worked for me.

You have also done the right thing by asking for advice and talking about what you are eating. You would be surprised by the hidden calories in foods. Also think about portion size, especially when eating in diners and restaurants. They tend to serve you more food than you would eat at home, especially in the US!

Salads (avoid creamy dressings) and soups (again, avoid "cream of") are fantastic for filling you up. Have a look at recipes and ideas here on the forum.

Good luck.

smille22 said:

Also, I'm American. Fried potatoes are home fries, I do not know what you would call them.

I forgot I had said I was on the honey wheat bread. I investigated it and it's NOT 100 percent whole wheat. It's basically white bread which is bad for you. I switched to real wheat bread. It's slightly higher in calories but still only like 140 or so for two slices, but from what I learned online is that the nutrients and fiber in it are essential and it is not processed like white bread, and it is a healthy eat vital to your diet. I'm not an expert on anything like this though, so if anyone has better insight on the matter I would love to hear it.

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I knew what you meant lived with an American for years and lived out there too. Also I was born there but raised here one of my parents is American. If you are doing it right then I would not change anything. I had a hormonal cancer and PCOS so I have to be very careful with sugars. I mentioned the sandwiches because my endocrinologist advised me against them but of course thinking about my medical, I am guessing my nutritional needs will be different. I eat around 1000kcal a day or less but occasionally at the weekends it can go up to 1200kcal. Anything more and I wont lose so if you can lose with what your doing thats fantastic. I do not eat meat so I do try and get needed nutriments and my last blood test showed I was fine that in regard. I do not eat white bread or white pastas but most of that is because I actually do not like the taste.
I workout but its mainly cardio swimming for 1hr no break and/or cardio crosstrainer etc, I do this 5/6 times a week. My friend only has like 20lbs to lose now works out 4 times a week that works for her and now she is lower in weight she is worried about toning too. She said swimming and low weight lots of reps with it keeps her toned now the weight is coming off.

I think Sally suggestion about slimming world is good one. I have heard really good reports about them across this board and other people who have done it. Money is a bit tight so I can not join myself but if you can then I think it is something to consider. But you are doing really well. I hope when I down there I will keep motivated. It was depressing that I weighed liked 150lbs after dieting from 225 only to put it back on and more. So when I see people nearer their goals doing its really impressive.

Just wanted to say keep up the good work...and I think weightwatchers is a great plan, if you are looking for one! x

hugs
Jo

Men often can lose weight easily by building muscle. Can you incorporate push ups and squats into your lifestyle?