Weight-Loss Somewhat concerned

Weight-Loss
H

HoldYourBreath

New member
According to my calculations I should be eating anywhere from 1400 to 1600 calories per day depending on how much I want to lose; however, my eating habits usually put me in the 1000 kcal per day club.

I'm just not hungry, and anything more than what I currently eat just feels like a bother. Currently I eat a lot of white rice (Unwilling to eat brown rice), fresh vegetables, eggs, rye bread, 2% milk, berries and watermelon, potatoes, low fat minced meat, chicken and salmon...

... Should I really just look at my calorie intake at this point? Should I change to regular fat versions of some of the products I already eat? Most of them taste bad to me so I'd rather not, but I'm starting to realize that what I'm doing right now isn't healthy and is going to affect my weight loss negatively.

Lastly, I really enjoy making no butter, no sugar pancakes. They're around 167kcal per piece. Would it be healthy for me to eat them both for the sake of enjoyment, but also for the sake of just upping my daily calorie intake? Would the fact that I make them out of white flour be more unhealthy than missing some calories?

I'm always so confused about food, haha.
 
Although the normal minimum calorie intake is higher, it can be lower for some people under supervision. eg. you are slightly taller than I am but a lot lighter (however most of my weight is muscle) and at one point I was on 1000 calories (supervised) in order attempt to cut down to bare minimum fat levels (12%). Based on your other post you are interested in building some muscle for a better appearance, in this case you are going to need to be having less of a calorie deficit.

It is important that you start to actually track your intake to make sure you are getting the right nutrients. your pancakes may be ok but not if they are at the expense of good nutrition.

to get a better idea of your body composition it would be handy to know your bodyfat %
 
I think my body fat percentage should be around 25-26% according to my broken math but I'm not entirely sure. It really is incredibly reassuring to know that the thin people who weigh the same amount as me but look so much healthier just have more muscle, and that I'm not doomed from the get go just because of genetics haha.

I started keeping a food diary, but keeping track of everything on top of calories seems a bit intimidating (at least for now). I know I need protein and carbohydrates... Is it necessary for me to switch my white rice, white flour and white pasta to whole grains? I'd really rather not, but I thought I'd ask.
 
There is not much maths involved in measuring bodyfay % and that is done by the professional taking the measurements but if this is your % then you are in the healthy range for an average person and only 1% over for an athlete.

Massive amounts of carbs are not essential, however for general health it is far better to be eating whole grains.

based on your weight of 60kg with a 26% bodyfat you have a lean mass of around 44 kg rounded

so you need around 70 grams of protein each day for building muscle, which is 280 calories from protein.

fat and carbs combine to make up the difference, the way you split them will depend on your diet philosophy. I personally follow a very low carb lifestyle, others will opt for low fat. This is a very contentious area of debate and both ways can work and there is not a one diet fits all solution.
 
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