How can I do better?

Hi,

I'm new to the whole dieting thing. I'm a 20 year old man, 5'10" and about 207. I would like to be about 170. I have been doing well as far as the loss goes, but I'm wondering if I can be more healthy while I lose it.

My Analysis (over 4 days):

Fat - 19.6% (123 grams)
Protein - 21.8% (309 grams)
Carbohydrates - 58.5% (828 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,392 cals
Daily Sodium Intake - 3,278 mg
Daily Sugar Intake - 74 grams
Daily Cholesterol Intake - 107 mg
Daily Saturated Fat Intake - 13 grams
Daily Fiber Intake - 19 grams

Thanks!!

Updated:

Fat - 20.0% (132 grams)
Protein - 22.6% (336 grams)
Carbohydrates - 57.4% (853 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,458 cals
Daily Sodium Intake - 3,685 mg
Daily Sugar Intake - 75 grams
Daily Cholesterol Intake - 112 mg
Daily Saturated Fat Intake - 13 grams
Daily Fiber Intake - 21 grams

Since you're 20 you should take a look at this link... http://www.kidsnutrition.org/bodycomp/bmiz2.h tml to work out your calorie needs.  I know you're not a 'kid' but the CC calculators are designed for the over 20's and I think you could be underestimating your energy needs.

If you're reasonably active (up to an hour a day of activity), your stats suggest that you need between 2770 and 3240 cals per day to maintain your weight.  Therefore, to start losing weight you should aim for no less than 2200 cals per day.  A young man aiming to lose weight should never go below 1800 cals for health reasons.  If you crash diet you lose weight fast but eventually it will slow down/stall/stop all together and you risk regaining the weight horribly quickly.   So please up your calorie intake.

In terms of balance, try to get around 50-60% carbohydrate (preferably complex/wholegrain), 15-25% lean protein (animal or vegetable), and 25-30% fats.   If you choose more wholefoods, more fruit and vegetables, more wholegrain foods and fewer processed/ready-made/catered foods you should be able to keep your sodium intake under the recommmended 2400mg and your fibre intake over the recommended 25g per day.  Less salt and more fibre will mean your shape changes for the better and your digestion works better.

Aim to eat regularly, starting with a good-sized breakfast .... and drink plenty of fluids as this will help your body process the food a little quicker and will also help in other ways.

Good luck

Guys your age have the tremendous edge of increased testosterone and can drop weight easily. Not sure if you're exercising, but adding that alone will likely be enough.  I noticed 0% alcohol so this might be a mute point, but cutting back can make a huge difference. In addition to the calories-alcohol slows metabolism. 

Good luck you will do fine.