New Dieter Here with Questions

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saxman

New member
I am a 29 year old male. I am 6'0" and currently 240 lbs. According to my doctor my healthy/ideal weight is 200 lbs.

Here is my question. In the past, I have lost weight unintentionally. Basically, I would get more active, naturally eat better, and lose weight without being on a diet. That was about 10 years ago. Now I am trying to actually diet.

I am watching my calories and tracking how much water I drink each day. I am trying to stick to a 2,000 calorie diet and drink between 2 and 3 liters of water a day. iPhone apps are helping with that wonderfully so no problems tracking things.

Here is my main question. From everything I have read, it is unhealthy to lose more than 2 lbs. in a week. Today is day 5 of my diet and I have lost 3.5 lbs. I actually feel great already and my wife says I already look a little thinner in my "double chin" area. She also noticed when she hugged me she could wrap her arms around me further.

Now, I wouldn't think 3.5 lbs. would cause that much of a change, but is it normal to lose more and show more in the beginning?

Prior to my diet, I wasn't trying to be healthy. I would consume quite a few full flavored, non-light beers each week, eat fast food, and didn't really drink pure water. By pure water I mean I would drink glasses of half water/half juice. Oh, and by full flavored I mean more of the micro brew style beer.

Since starting my diet, no beers or any alcohol, no half and half drink. Just water and lots of it. I have also been trying to walk my dog for about 30-45 minutes a day.

I would say prior to my diet, I was consuming at least 3,000 calories a day on average.

By cutting out beer and alcohol, fast food, and other unhealthy things and replacing them instantly with water, vegetables, and healthy food is it normal to notice a big loss in the beginning? I have noticed I feel better when I wake up in the morning both mentally and physically.
 
Sorry, forgot to mention some other things.

Prior to my diet, I was not eating breakfast. Now I am eating a 200 calorie breakfast with a light snack or protein shake mid morning.

Other than the first day of the diet where my dinner was sushi, my dinners have consisted of grilling turkey burgers or 92% lean ground meat patties. I switched from white buns to wheat buns.
 
saxman said:
I am a 29 year old male. I am 6'0" and currently 240 lbs. According to my doctor my healthy/ideal weight is 200 lbs.

Here is my main question. From everything I have read, it is unhealthy to lose more than 2 lbs. in a week.
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That's pretty overgeneralized for the most part. Rapid weight loss can lead to some bad things but you're not being too extreme with your approach, in my opinion.

A good rule of thumb is 1% of total body weight lost per week. Some weeks will be higher, others lower... but the general trend should be around 1%.

Today is day 5 of my diet and I have lost 3.5 lbs. I actually feel great already and my wife says I already look a little thinner in my "double chin" area. She also noticed when she hugged me she could wrap her arms around me further.
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Good job, man!

The first phase of a diet usually leads to a greater rate of weight loss as your body adjusts to being calorically deficient. Expect it to normalize.

Now, I wouldn't think 3.5 lbs. would cause that much of a change, but is it normal to lose more and show more in the beginning?
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Responding as I read along, sorry!

But yes, as noted above.
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Great. Thanks for the response.

I start with the elliptical machine today when I get to my hotel this evening.
 
Hi Saxman, I wanted to say that instead of buns with your burgers, you might try a bit of brown rice, or baked potato and veggies on the side, or a salad with a grain like quinoa or buckwheat groats in it for a bit of variety.

Think of it like a steak: what goes better with steak than a salad and baked potato? Same diff with grilled minced hamburger or turkey. As long as you skip the butter or have a mere 1/2 teaspoon of butter on the potato for flavour you'll be okay. Olive oil on the salad--1 or 2 tsps - not too much. I buy fresh lemons and squeeze them on salad instead of vinegar--much better flavour and the smell is heaven.

You're going to get tired of eating the same thing, so try different herbs, spices and accompaniments with your burgers. Yum!
 
cleome said:
Hi Saxman, I wanted to say that instead of buns with your burgers, you might try a bit of brown rice, or baked potato and veggies on the side, or a salad with a grain like quinoa or buckwheat groats in it for a bit of variety.

Think of it like a steak: what goes better with steak than a salad and baked potato? Same diff with grilled minced hamburger or turkey. As long as you skip the butter or have a mere 1/2 teaspoon of butter on the potato for flavour you'll be okay. Olive oil on the salad--1 or 2 tsps - not too much. I buy fresh lemons and squeeze them on salad instead of vinegar--much better flavour and the smell is heaven.

You're going to get tired of eating the same thing, so try different herbs, spices and accompaniments with your burgers. Yum!
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You may prefer the flavor, but there's nothing wrong with vinegar. It sounds like you think it's fattening.
 
Calories, calories and calories are all that "really" matter.

Fat=calories
Carbs=calories
Sugars=calories

Nobody can be expected to cut all of that from a diet, but if you start counting calories, you'll find pretty good success.
 
txsqlchick said:
You may prefer the flavor, but there's nothing wrong with vinegar. It sounds like you think it's fattening.
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Nope I have no objections to vinegar I just prefer the taste of lemon. I wasn't implying there was something wrong with it, just suggesting a different flavour to prevent boredom.

I occasionally use balsamic vinegar, it seems to give a real flavour boost.
 
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