What should I do

I am 37 male 5'6  I weight 203.4. I have been eating healthier since June 11th. On June 11th I weighed in at 209 but I have been 203.4 for over a week now. My burn meter says 2150 and I have a intake of 1400 with a deficit of 750 to lose a little over a pound a week. Now I know your going to say 1400 calories is not enough for a man but if I am going to lose weight I need a deficit and I want 1.5 pound a week lost.What can I do to get the weight coming off again.Your helps is appreciated.

You have the burn meter and deficit down....what you dont mention is any exercise.  I agree that 1400 is not enough calories for a man.  If you want a higher deficit up the exercise.  What kind of exercises are you doing?  Strength training? Cardio?  Are you drinking enough water?  Are you spacing out your meals?  Are you going for 5-6 little meals a day rather than 3 large ones?

I do about 10 minute jogging in place and about 5 minute sit ups, I have hypopituitarism so my activity is kinda limited. I put sedantary as activity level. And no thats maybe where I am going wrong. I eat dinner and a snack at bedtime. And yes to the water I drink more then half a gallon a day.

Am not a doctor, nor do I have a medical degree....my background is 16 yrs experience in heart/lung/cancer patient.  My best guess is that if you are capable of jogging in place for 10 minutes and doing situps...then you could do other things as well.  Have you discussed this with your doctor? 

My suggestion is to give him./her a call and explain the wish to lose the weight.  Ask what types of exercise and what duration he/she would consider safe. 

Glad to hear you are drinking water....a half gallon would only be 64 oz though.  Perhaps you could up it a little. 

Try spacing out your meals and watching the percentages of fat/.protein/.carbs.  Better for the body to have little meals throughout the day rather than the three huge ones. 

is protein a food that helps curb hunger

You will find protein in meats, fish, poultry, eggs, and other foods.  Almonds (unsalted) are an excellent source of protein and great for a snack on the go.  Do you log your foods on CC?  If you do, when you log, you will see the breakdown of the particular food.  You will see the amount of fats, carbs and proteins as well as the vitamin sources.  Some pretty interesting stuff once you take notice of it.

my protein is at 21% is that to low

21% for protein isn't bad.  It depends on what you are trying to do.  If you want to build more muscle then you might want to increase your protein.  I would advise that you eat at the very least 1500 cals per day though.  That is the absolute minimum for a sedentary male before your body goes into starvation mode and your body downshifts your metabolism so that you burn less.  Eating smaller meals throughout the day is a good idea for several reasons.  One is that digestion itself requires energy so if you are eating throughout the day you are using more energy for digestion than if you ate it all at once.  I would also suggest talking to your doctor about exercise and finding out what would be good for you.

Original Post by lizardking89:

my protein is at 21% is that to low

 It is all a matter of what you wish to do, as Larsa said.  If you are building more muscle, then up your protein (double it).  If you are looking for a healthy balance...then I would go with 20-30% fats, 20-30% carbs and 30-40% proteins.  Play with the mix.  See you you feel with more protein in your body.  Take notice of your energy levels.  Remember too that carbs can be found not only in breads and pastas, but also vegetables.  It isnt hard to fill that percentage up.

yes 21% is too low & yes it does stop hunger.  I'm a girl & I keep mine at 60% & try 20/20 for carbs & fat. I have a different workout routine so mine is different than most, but I do know that if I had 20% protein I would not lose an ounce. (btw) I always get an A on my anaylisis

good luck with all your goals, feel free to message me

Tjlo

Everyone platuas.....read Jillian Micheals book "Master your metabolism" it gives some insight and she recommends staggering your calories....otherwise your body will come to expect 1400 and will put itself into "starvation mode".  You'll end up losing muscle instead of fat.....Good luck!