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Old 08-07-2010, 07:14 PM   #3 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
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Although I would have rather done it faster, I found that making small changes to my diet helped me move toward eating healthier. Looking at the journey as a life style change and not just a diet.

One of the first changes I made was deciding not to drink my calories. I severly limit soda and beer. These have lots of calories with almost no nutritional value beyond the alcohol and sugar that are easily converted to fat by your body.

I found it works best for me to limit my intake of simple carbohydrates like white bread, and sugar. Instead I try to substitute whole grain products and fruit. I also try to get at least 30% of my calories from protein (I do drink protein shakes). This is to help preserve muscle that would otherwise be lost while maintaining a caloric deficit. I don't want to just lose weight, I want to lose fat. I don't worry about my fat intake as I know that those I am ingesting are good fats. I cook almost exclusively extra virgin olive oil and I use unroasted almonds as snacks (10 at a time) when I am hungry between meals. The almonds provide good fats that help satiate hunger. (I also read recently that fat is neccesary for testosterone production and men should get at least 30% of their calories from fat.) My carbs come mostly from vegetables and some fruit.

Use the Fitday tools to find your Base Metabolic Rate (BMR) and then set a goal to establish your daily caloric deficit. BMR + Exercise - Food calories = Caloric deficit. Hit your deficit and you hit your goal.

Good luck!
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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