Big eater to light eater overnight!

So recently I decided to join calorie count. I had just bought my new laptop for school and found myself searching the apps in Firefox. I found this community and thought I would give it a try. I am currently 252.4 lbs (or so my scale says). Last week I took it upon myself to quit smoking and get back into shape. Hopefully I can achieve better fitness than I had in high school when I played football. I pieced together a meal plan of my favorite foods (healthy ones I mean). This is what I'm eating every day, I personally choose to eat the same things frequently because it is easier to buy and whip together.

 

BREAKFAST

Egg white sandwich (6 egg whites, 2 pieces whole grain toast, lettuce, tomato and salsa)

SNACK #1

Apple, orange, carrots and cucumber

Lunch

Grilled chicken salad (spinach, chicken breast, tomato, onion, cucumber)

SNACK #2

Apple, orange, carrots and cucumber

Dinner

Grilled chicken salad with rice

 

If anyone has advice, please share. I enjoy constructive criticism especially when I'm in a self re-construction period.

 

In order to give you useful feedback, we need a little more info, like height and activity level. That would let us know how much you burn, and how much we would suggest you eat.  All of this food seems healthy to me, although low on the calorie side and in healthy fats.  Also, egg yolks are healthy too.

can you give some other stats? M/F height age?

While I'm no expert, I think this meal plan although fairly healthy may not be enough food for you at your current weight. Also, you do need some healthy fats in your diet, do you have any sort of dressing on the salad and what about dairy?

For sure need more info but looking at the above, seems to be a lot of simple carbs, to many fruits do you have an apple and orange at each snack or just one? Also seriously lacking in healthy fats.

thats about 1200 and apple and orange is only about 100-150 calories

That doesn't look like enough food for someone your size, particularly if you are male.

 

 

Looks like you need more fats. Fats are actually healthy and essential. Perhaps add some avocado or nuts or cheese to your salads, and use a few whole eggs for breakfast, and something like hummus or nut butter to have with your snacks.

Besides it being too low in fat, I agree that it doesn't look like enough food in general.

You should go brisk walking at 3.5 mph. What i found useful was to cut a trash bag for your head and arms and put it under all your clothes and wear a jacket and what not. Since you are your size, you will sweat more and see results in a few weeks if you do it for a hour to 30 minutes a day for five dats a week. I been doing it and i see some changes.

I think your diet plan is a good one!  Healthy snacks inbetween meals will keep your metabolism high and burning calories all day. :)  When are ready add the exercise in.  

Original Post by linaaaaa:

You should go brisk walking at 3.5 mph. What i found useful was to cut a trash bag for your head and arms and put it under all your clothes and wear a jacket and what not. Since you are your size, you will sweat more and see results in a few weeks if you do it for a hour to 30 minutes a day for five dats a week. I been doing it and i see some changes.

Is the goal to lose water weight or fat?

 

I have found a few snacks that help me power theough my day. At walmart and te sams club they have small fully cook grilled chicken tht have 110-130 calories in them and around 30 grams of protein which holds me over great! Also, in the mornings instead of my usual 2 eggs, i eat Pure Protein bars(walmart) and they have 20 grams of protein with 200 calories! Banana with one table spoon of peanut butter, and sometimes if i really need something sweet, i get a little spoonfull of sugar free icing and it's only 50 calories. Also, i've tried to replace any type of sugar with a fruit, it's a great alternative. Hope i helped!=)

You can acutally lose both if done everyday. Because of the heat that it causes internally it makes you shed fat inside. And when you run, cardiolly, it gives you abs and tones your body out.

P.s. it is very unsafe if its more than 80 degrees because te heat does not escape through the bag. It could lead to a stroke if it is really hot. So dont always use it.

Original Post by linaaaaa:

You can acutally lose both if done everyday. Because of the heat that it causes internally it makes you shed fat inside. And when you run, cardiolly, it gives you abs and tones your body out.

I'm going to go with voodoo science on that one

Original Post by smashley23:

Original Post by linaaaaa:

You can acutally lose both if done everyday. Because of the heat that it causes internally it makes you shed fat inside. And when you run, cardiolly, it gives you abs and tones your body out.

I'm going to go with voodoo science on that one

i second the voodoo science comment. it's unneccesary and potentially dangerous 

Yeah. I did and i found out that it can cause a stroke but only if its really hot. So its recommended at night. Or not at all.

Would you be comfortable adding a small portion of oatmeal with some healthy coconut oil and a couple of chopped dates and walnuts added? I use that meal as a source for the healthy fats and it's very tasty.

Okay, well I'm a male, 5 ft 9 in, around 30% body fat (I'm trying to get down to about 20% before fall). I got the love handles back after high school. I notice a lot of suggestions on healthy fats and such, I didn't mention that I put a little bit of olive oil on my salads just to give it some life. I do my cardio on the elliptical in the form of HIIT. I do not do long distance running because I have had 3 knee surgeries and I don't have the patience to be on the treadmill. I like to just get in and get out. Usually I do that 3-5 times a week depending on my schedule. Currently I'm a cart guy at a grocery store, so my activity level is actually pretty high. Also I have about 50 dollars a week to spend on food so that's probably why the calories seem a little low. On the days I lift I drink a protein shake after my workout so that's about 220 calories more on the day.

The fully cooked grilled chicken would be a great addition for me since I have very little time to cook and I'm kind of going for a raw food hybrid diet. Or at least I try to look at it as more of a life style change.