1000 calorie/day for morbidly obese

[reallyfatguy]

hi morbidly obese guy here seeking advice, so ill just get right into it. im 5'6/5'7 278 pounds as of today, for the past 4-5 ive been eating 1000-1600 calories a day. so far ive lost about 10 pounds, my biggest concern is that im only eating frozen food such as mac n cheese, hot pockets, anything that can go into the microwave. from my understanding as long as there is a deficit in my case abt 1000-1500 per day i should lose weight. pls someone confirm this.

[Serpentarius]

sure youll lose weight, but you will also look and feel awful

[reallyfatguy]

well right now my tits are probably bigger than any girl you've dated so i cant imagine ill look worse if i lose weight. but thanks for the input

[bopete1]

well right now my tits are probably bigger than any girl you've dated so i cant imagine ill look worse if i lose weight. but thanks for the input

I am overweight and have been loosing weight by creating a caloric deficit as well but there are better foods then mac & cheese and hot pockets even a peanut butter and jelly on wheat with a glass of skim milk is decent.... Or egg whites and oatmeal.... just stay away from processed foods make a salad with grilled chicken

[Ermahgerdd]

well right now my tits are probably bigger than any girl you've dated so i cant imagine ill look worse if i lose weight. but thanks for the input

pics??

[reallyfatguy]

lmaof i really dnt think you wanna see this.

[nosirrahx]

I was 370 when I started. I was on 1200 a day and while I was losing weight rapidly I also felt like crap. I am at 1450 right now and feel great all the time. This is my absolute lower limit if I want to hit the weights hard enough to maintain my strength.

As my weight drops I likely will need to approach 2000 a day to avoid that terrible feeling of being too far over the edge.

I can understand your desire to lose it fast, but be reasonable. If you make yourself sick in the process what is the point?


When it comes to eating certain foods it is absolute BS for the most part. For is, it is not. You need food that will fill you up, keep you feeling full longer while supplying you with your critical macros and micros. The only way I get away with 1450 calories a day is by loading up on stuff like vegetables and turkey breast. I can eat an entire pizza no problem but there is no way in hell I could eat the equivalent calories in vegetables and turkey even if you gave me 18 hours to do it in. Hot pockets are the devil man, I could eat 4 boxes of them no problem, that kind of crap does not fill me up.

BTW, I posted my pics up when I was 340lbs and trust me, it did not kill me. It is very liberating and empowering to draw a line in the sand publically and declare "this is my fat ass, it is my fault, I will defeat this".

http://forum.bodybuilding.com/showth...hp?t=167350491

[AncientYouth]

OP you didn't get fat overnight you won't lose it over night either

Make sure you hit your macros and be long-term consistent

[OminousShadow]

it's better to start with a smaller deficit rathar than a high deficit. especially in your case since you have a lot of weight to lose... because you will need a long time to drop all of the weight. your progress will stall eventually and what would you do then? lower calories more?... no.


i'd say raise calories for now.

also find our what your TDEE is, there are calculators out there online.

[AncientYouth]

it's better to start with a smaller deficit rathar than a high deficit. especially in your case since you have a lot of weight to lose... because you will need a long time to drop all of the weight. your progress will stall eventually and what would you do then? lower calories more?... no.


i'd say raise calories for now.
Yt?
also find our what your TDEE is, there are calculators out there online.

I think at 278lbs the OP can sustain a higher deficit than usual but not the extreme amount he is doing

As you say use a calculator and be more scientific about it.

[Serpentarius]

it's better to start with a smaller deficit rathar than a high deficit. especially in your case since you have a lot of weight to lose... because you will need a long time to drop all of the weight. your progress will stall eventually and what would you do then? lower calories more?... no.


i'd say raise calories for now.

also find our what your TDEE is, there are calculators out there online.

he will only stall if he eats TOO MANY calories, the adaptations are very tiny, so its not like his new RMR is like 1200, if it was 2600, then it will go to something like 2400, thats it.

[reallyfatguy]

bmr is 2480 tdee is 2976 according toiifym.com/tdee-calculator. apparently you cant upload pics until you have 50 posts, is there some sort of work around?

[reallyfatguy]

i understand i cant lose over night, but im 24 and ive been obese for over 15 years and i cant take it anymore. by 25 id like to 200 flat

[bigdogfarmhand]

Once you realize it's not a race then you will make progress



Start with 3500 for a month

Then 2500 for a month

The 2000 and so on


That's how you learn


If you don't do it that way you're going to Burn out and give up




Source: me

[Strobe57]

The problem with 1k calorie/day diet is you can't sustain it over time. Let's say hypothetically you do this and get down to 200 pounds. Once you get to 200 pounds and attempt to go back to eating "normal" you won't be able to. Losing weight is about life style, not just drastic, unsustainable cuts. Not to mention the ridiculous amount of muscle mass you're going to lose. Bigdogfarmhand said it right, I'd take his advice.

[Bluebackbood]

In, hope to see you reach your goal in a couple of months, op you might want to start off a with a less extreme caloric deficit... You need to cut for a long time not 2-3 weeks

[nguyen4514]

The goal of fat loss is more like a lifetime lifestyle change. My wife is about 330 lbs and 5'4". When I took a 2 month break from working, I was able to cook all of the meals for my family. Since I was cooking everything for 2 months, she was able to drop her weight to about 308-309 lbs. She was actually very happy with the food I made since she always considered the food I prep "bro science" food. Unfortunately, when I went back to work, she fell into her old habits of frozen meals due to convenience and regained weight.

I also used to be overweight, and the best advice I can give is trying to make different food choices. The best cooking appliance I had when I first started trying to lose fat was a George Forman grill. I was able to conveniently eat clean since all I needed to do was put fresh or frozen meats in the grill and eat shortly after. I usually paired my meats with vegetables and rice. Also had snacks througout the day such as fruits.

Try to do some research to find a sustainable weight loss diet. Honestly, if a weight loss diet that worked for someone else is not convenient for you, it will be difficult to maintain. I will admit that hot pockets are good. They are an occasional treat for me. When I do eat a hot pocket, I consider it a cheat meal. I allow myself a cheat meal instead of a full on cheat day. There is a lot of information on this website related to nutrition. It is best to get in touch with someone that has been in your shoes since they probably had the same struggles.

Sorry for the long post. I do hope that you reach your goals. Good luck.

[Tommy W.]

eat the 1000 for as long as you can and get a good jump on things. Once it becomes unsustainable, raise cals a bit. So much bodyfat allows for a huge deficit. As you lean out (a ways off still) your deficit of calories will get smaller.

[kittehpwner]

I did 500 a day for a long time, no protein. It has extreme consequences and you will put it all back beacuse your hormones will go wild, also hair loss, depression, nerouticism and a billion other things...

By far the best course of action is to start lifting and eating clean, you will not only lose fat but also have increased energy, libido, optimism and a billion other things and it will take only a little longer. ALso the end result of your way is skinny fat neurotic phucked up binging man and the result of the right way is a healthy man with considerable muscle mass.

[karlton3]

The problem with what you're doing isn't the calorie amount. You have more than enough body fat to supplement your nutritional needs.

The problem with what you're doing is that you're eating the wrong macros. You're still eating a bunch of calorically dense chit that provides no value above calories and doesn't fill you up.

If you're looking to drop fat fast at your weight, you should be consuming food that's primarily protein (chicken, tuna, egg whites) with low fat and carb counts to maximize the benefits of protein while avoiding unnecessary calories. Depending on your LBM, this is probably anywhere from 150-200g of protein per day. For example, 2 lbs of chicken is around 200g protein and 1000 kCal. Kick in some fish oil to ensure sufficient fat intake.

Pair this with a proper workout routine and you'll lose weight more quickly and MUCH more healthily.

Eventually, you'll have to raise your kCal intake when your bf gets low enough, but you're nowhere near that yet.

[reallyfatguy]

i probably should've mentioned i'm only eating once a day before bed. during the day i only drink water and have maybe one banana if anything at all. last night i had 1160 calories in one sitting and i was quite full. for me this seems to be the easiest way because i cant go to sleep hungry, i'd rather starve all day. a George foreman may not be a bad idea i may look into that.

[reallyfatguy]

btw thanks for all the feedback guys

[AncientYouth]

You didn't get huge overnight you won't get slim overnight. Extreme actions lead to extreme reactions

I don't see this lasting for very long but who knows

[Savanimal912]

There is no quick fat loss method that is going to help you in the long run. Eating at that low of a caloric intake will make you stall in your weight loss journey sooner than later. You need to start big and work your way down as you get smaller. Eat 500-1000 calories below maintenance to lose 1lb-2lb a week. You really need to look into macros and figure out what you need. Eating like crap isn't going to help you if you lose your LBM you're just going to be fat at a smaller size. Seriously, read up on the stickies in this forum to get a baseline of where you need to start and how.

[Tommy W.]

Eat 500-1000 calories below maintenance to lose 1lb-2lb a week. .

At 5-6 278 do the math on that one....

With that much fat you can get VERY aggressive with your deficit. When you're down to 18ish% BF then go the smaller deficit. A good rule of thumb when dieting down is 10 cals for every lb you want to end up weighing. 160? 1600 cals. Don't be afraid of 1,000 for a short term to get the ball rolling.

[Socius]

i understand i cant lose over night, but im 24 and ive been obese for over 15 years and i cant take it anymore. by 25 id like to 200 flat

Fit people telling fat people to slow down their calorie deficit. :P I get it. It's healthier that way. But as someone who weighed 243lbs and got down to 168lbs (higher now due to increased muscle mass), I can tell you what did work for me. It's not easy...but I've done this diet 3 times, and each time it worked perfectly. 500 calories a day. Only steak or chicken breast. Lots of hot peppers/spices. It increases your metabolism, makes you feel fuller, and also causes a slight upset stomach that makes it less likely for you to want to eat. Also saffron tea with splenda helps control cravings. Then do whatever basic muscle building exercises you can. I did pushups, situps, and squats at home. Don't bother running or anything as you won't have the energy for long term exertion. I've run this diet 3 times. Each time I lost 25-30lbs in 1 month.

As many will tell you though...losing it is one part of the battle. Keeping it off is another. You have to be prepared for a lifestyle change.

[karlton3]

Fit people telling fat people to slow down their calorie deficit. :P I get it. It's healthier that way. But as someone who weighed 243lbs and got down to 168lbs (higher now due to increased muscle mass), I can tell you what did work for me. It's not easy...but I've done this diet 3 times, and each time it worked perfectly. 500 calories a day. Only steak or chicken breast. Lots of hot peppers/spices. It increases your metabolism, makes you feel fuller, and also causes a slight upset stomach that makes it less likely for you to want to eat. Also saffron tea with splenda helps control cravings. Then do whatever basic muscle building exercises you can. I did pushups, situps, and squats at home. Don't bother running or anything as you won't have the energy for long term exertion. I've run this diet 3 times. Each time I lost 25-30lbs in 1 month.

As many will tell you though...losing it is one part of the battle. Keeping it off is another. You have to be prepared for a lifestyle change.

That's basically a PSMF, except protein levels are still too low. Bump it up to ~800-900 kCal with 200g protein and you'd have similar fat losses but retain more LBM.

[iam8bit]

Aside from eating to lose fat you need to... you know, get some nutrients? To be in a moe or less healthy state?

Incorporate whole foods into your diet, and take it slow. It would be worse if you can't be consistent. Keep in mind that getting to a healthy weight will take you months, no matter how much you starve yourself.

Just be smart about it, or you may end up hurting yourself.

[shbli]

That's basically a PSMF, except protein levels are still too low. Bump it up to ~800-900 kCal with 200g protein and you'd have similar fat losses but retain more LBM.

You want to lose weight fast man, the proven way is PSMF, feel good (Lower energy a bit, but sustainable)

Do it man, try it and tell us how it goes.

I'm on it now and it feels so good.

Do read the book "Rapid fat loss" for "Lyle McDonald"

That's the fastest way to lose "Fat" not "Weight", and safe also, even eating 0 calorie is slower than PSMF (Your body needs amino acids to burn fat, that comes from chicken, meat and good quality whey, when you do 0 calorie your body won't have that much, maybe even take it from heart muscles and organs)

You must count a cheat meal weekly, to refresh your hormones and all.

Follow the book and be happy, results are the fastest how much lean you are, its fast.

Impossible to have weight stall in this diet, specially if you take a cheat meal weekly (One time each 7 days)

[Brdprey]

hi morbidly obese guy here seeking advice, so ill just get right into it. im 5'6/5'7 278 pounds as of today, for the past 4-5 ive been eating 1000-1600 calories a day. so far ive lost about 10 pounds, my biggest concern is that im only eating frozen food such as mac n cheese, hot pockets, anything that can go into the microwave. from my understanding as long as there is a deficit in my case abt 1000-1500 per day i should lose weight. pls someone confirm this.

wait, what?
are hot pockets like 1200 cal just by its self? so in sense your eating once a day?