27 Years - Male - 227 LBS. tl:dr - wan't to lose weight but still have energy to be able to do stuff and not feel weak or out of it. I tried the Keto diet for two weeks a while ago..lost about 7 lbs in those 2 weeks but it wasn't for me..I was depressed how I felt even though I was hitting my macro goals every day..I just felt weak and tired so I want to try a more subtle diet which will consist of light exercise and proper eating.

Looking for a little assistance from people who have done this before - here is my plan.

Foods:
Calories/day : 1850 or under
Will be cutting way back on breads and starches as they are very high in carbs as well as sugars.

Exercise: 30 minute brisk walk daily(this will get into going to the gym once I get acquainted with eating properly (probably after 1 month)).

What I need help with is macro's for this..or just a general idea on how many grams of what I should eat daily while staying under calorie count. I'm thinking:
Carbs: 75g or under
Protein - 125g
Fat - 100g
This basically gives me a 15%/30%/55% macro to follow..ideas about changing this?

I'll post here about once every two or 3 days with a weight update to keep me motivated plus look for help from you guys!

This post was edited by Boxi on Nov 6 2017 04:02pm

Honestly dude, you're going to have people in this thread and life tell you to worry about so many things but realistically what you need to worry about right now in the next couple of months is getting active and dropping your weight.

Don't worry about avoiding certain types of foods because of them being carbs or having too much sugar or anything meticulous like that.

Losing weight is so hard for people because they go from the worst lifestyle of eating whatever they want whenever they want and then thinking they can go on "a diet" and "eat clean".

Obviously eating lean meats, veggies, fruits, etc is the best and ultimate way to eat, but this isn't something you can change overnight. Start with one or two changes and continue to progress and make it more strict as you go along. At this point just worry about reducing calories and getting some exercise in. Then when you're feeling comfortable and confident in being able to keep that up, worry about your next goals. That could be getting enough protein, getting enough fiber, reducing sugar and sodium consumption, micronutrients, increased water intake, etc.

I get that you want to make changes and you might be willing to suffer through it, but there's no reason to make it so hard on yourself from the start where your whole day just feels like a chore. It's about making a lifestyle change that you can sustain that will ultimately decrease the chances of developing type 2 diabtes, cardiovascular disease, etc.

Start off with the basics and then get more advanced if you really want to. The main things that are going to impact your health are being overweight and living a sedentary lifestyle. Overconsuming things like sugar, starches, sodium, etc aren't ideal, but they're nowhere near as important as caloric consumption and physical activity.

With that being said, this is under the assumption you're 5'10 since you didn't list height. You should be eating at least 2k cals if you're starting to cut. You probably felt like you had no energy previously because you were so low on calories.

Tdeecalculator.net is a pretty solid site that you should check out that can help you tremendously.

Sorry for the long rant and me just going off on tangents. Way too much school and coffee today haha

6'0.. but thanks for the input. I can make the change for foods I just was wondering if there is a certain amount of grams stuff I should be aiming towards of carbs fat etc. I went grocery shopping today and got healthy everything. I'm starting fresh with food..have checked out a few sites for recipes on good tasting but still healthy.

Yeah definitely bump up cals to at least 2k per day, but maybe even 2.3k to start and then go from there. Maintenance for you is about 2.8k currently.

In terms of grams per macro. That site I gave has different options based on what you're aiming for and people will all suggest differently. Health organizations have said for years to have a diet lower in fat, but some studies are now suggesting that higher fat diets and lower carbs is more ideal. Really just worry about making sure you're feeling feel so eating more proteins and carbs as they're less calories than fat. At the end of the day, just do whatever you need to that makes sure you're at a caloric deficit. Macro breakdowns aren't as necessary as people make it seem. Obviously you need to have balance between the three, but don't stress too much about that.

Okay thanks! I'm going to try and sit around 1800-2000 cals per day..easily reachable..just need to cut out my random 2-3 chocolate bars I have daily and go for my 3 meals plus a few healthy fruits for snacks

Increase intensity in the gym by a tenfold should do the trick.

I'm not starting to do the gym until a month in..getting diet and such straight first.. already stated in original post

This post was edited by Boxi on Nov 6 2017 06:21pm

If your main goal is to just lose weight and become healthier try to;
Walk more. If you have places you usually drive/take the bus etc that is in walking distance try to walk when you have the time.
Eat less of what you are already eating and make sure you variate your food. Don't remove carbs/fat, just reduce the amount you eat and prioritize healthier options.
If you have a lot of energy dense snacks etc try cut them out more and more over time. Replace snacks with fruits.

I would not go on and count calories in detail at the start, allow yourself to form habits around physical activity and healthier eating before (and if) you do that.
To many changes to fast in your life can cause new stressors which might transfer into you not adhering to your weight loss.

Becoming healthier is not as hard as many people make it sound like.

This post was edited by PlaaD on Nov 7 2017 07:47am

Interesting, I have almost identical stats - 27 y/o starting weight 226 and after 2 months I dropped to 198. Doing keto and working out 5 times a week. You said you felt depressed ? Is that from the keto ? What were you eating on keto exactly ? Anyways, like someone said above if you’re not hitting the gym yet I wouldn’t bother counting calories. Do your walk routine and just focus on eating a palm full of meat or protein some yams or sweet potatoes and lots of veggies and some oatmeal maybe. And eat less. If you have no injuries or any medical problems I’d say jump in the gym ASAP. Nothing is stopping you ! Good luck