- LONG POST WARNING -
Hey amdhunter, I'm in a similar boat as you. I'm 5' 11", 213 lbs as of this morning (I weigh myself every day). I was 225 lbs a month ago, and currently on my own plan for weight loss. I used to be 185 lbs a few years ago after engaging in a self-made weight loss plan, but recently put on weight because of lack of sleep and poor eating habits. I work nights, and have a lot of stuff I do in my spare time (church stuff, repair computers, study history, writing a novel, etc.), and generally I get lazy with my eating and exercise schedule. But I've changed my schedule, been working at a new place with slightly more tolerable hours, and made time to exercise.
I've lost 25+ lbs in the past before - which isn't as much as others, but I know a good deal (at least compared to most people) about nutrition and how to lose weight, both from actual observation of myself and from a lot of reading. So I'm gonna toss a bunch of tips at you, partly to help you out (hopefully) and also to remind myself of what my own plan is so I can stick to it.
1. Caloric Intake - 1,800 calories should be your minimum intake. For me - and I weigh a little less than you - I've found that my actual (not calculated) caloric needs to maintain my weight is ~ 2,400 calories. I've tried different equations for BMR and BMI, and those are fine ballpark figures, but nothing beats tracking my own weight and calorie intake over the years. And basically I found out that I need 2,400 calories a day when I'm not exercising to keep my weight.
Now, 1,500 calories (as per your OP) will guarantee you will lose weight, but from experience dropping that low tends to have side effects (namely hunger, irritability, and lethargy) and it's very hard to maintain that long term. For me, 1,800 is the minimum I need to not feel hungry at the end of the day, and I need a little more (2,200 calories total) if I have a typical workout session that day (which is treadmill or exercise bike 30 minutes to an hour plus 2 sets of free weight lifting). I lose a third a lb (avg) this way, and it's steady and I can do it long term. 1,800 calories is also what I've seen recommended (and I can dig up the studies, if it helps) for men in general, as it is sustainable for the largest number of menand is effective at producing weight loss.
2. Curbing appetite - Consume protein. Personally, I'm not a fan of protein drinks or bars anymore, and really those are good for gaining muscle but not for someone dieting. I eat a lot of fish (tuna and canned sardines as snacks), eggs, whole grain rice w/beans, and eat burgers from time to time. I love chicken sandwiches, too, and usually pan fry them myself. Protein is satisfying, it helps maintain muscle, and it requires more calories to metabolize protein than carbohydrates. A mix of protein types/sources helps; I drink milk and eat soy (tofu), but not as often as I would like.
Don't cut fat out of the equation, though, nor carbs. Focus on getting more protein in your diet, but don't go Atkins (some may disagree, but this is my view). Fat is good because it takes ~ 6 hours to fully metabolize, which means you won't be hungry as quickly when you have, say, a few strips of crispy bacon with your morning toast. Carbohydrates are good for quick energy boost, and they won't spike your blood sugar or make you tired so long as you don't overdo carbohydrate intake. Whole grain is the way to go because of fiber (cleanse that colon!) which stablizes blood sugar and it's also more filling. I like bread brands which have seeds and oats baked in. White bread and white flour is the devil.
- Go for high potassium foods. Not just because of potassium itself (which naturally counters sodium which raises blood pressure, and is good for general health) but foods naturally high in potassium are rich in other nutrients and are satiating. I love to snack on baby carrots, nuts (hey, stop giggling!), unsalted sunflower seeds, cantaloupes, raisins (great for sudden sugar craving), berries and other healthy fruits and vegetables.
- Replace liquid calories (soda, juice, sweetened coffee, etc) with unsweetened drinks. Or just plain water. For me, this isn't too hard. I love tea and black coffee. For me, it's one or two cups of coffee at the start of my day (which is actually 4PM), and several cups of green, white or black tea throughout the day. Green tea is an acquired taste, but I loved it after a few tries a couple years ago. It helps to have a nice porcelain cup and a ritual or schedule to follow, as it's very calming and stress reducing.
There are many, many studies on the health effects of green tea (lowers blood sugar, acts as antimicrobial, polyphenols lower risk of cancer and heart disease, fluoride helps fight tooth decay, etc) but in particular it has a thermogenic effect which contributes to weight loss in those who drink it regularly as part of a diet. Also, just drinking the tea itself (unsweetened, no milk) curbs my appetite after a meal or snack, as it cleanses the palate a bit and gives a fresh clean feeling to my mouth (insert Orbit commercial here). Especially since I like mint and jasmine tea.
Tea is not everyone's...well, cup of tea, but it has been great for me. I never gain weight when I find the time to drink tea throughout the day. It's a fantastic way to gain energy focus, as well, as it has just a little caffeine (which also boosts your metabolism a smidgen). I also make sure to stay hydrated throughout the day from plain old water.
3. Exercise - 30 minutes to an hour 3 - 5 times a week. I find it really hard to do more than this and be on a calorie restricted diet at the same time. And it becomes easy to rationalize extra calories when I say to myself, "well, I just burned a ton of calories so an extra snack or two (which quickly becomes a meal) is okay". For me, diet is priority over exercise. It might be different for you, but that has been my experience. I think any exercise that gets your heart going for at least 30 minutes is good. I have a heart rate monitor so I make sure I'm in my target heart rate zone. I don't want to do too little exercise or over exert myself, and the heart rate monitor has helped me figure out the way to balance my workout. My asthma used to be a problem when I was younger up until college 5 years ago, but now I never need an inhaler. My lung capacity still sucks compared to the average person, but I'm gain endurance slowly and I hope to be fit, if not athletic, in a few months time.
I highly, highly recommend Nike Free shoes for both casual and gym wear. My feet never hurt, and they are breathable, which reduces sweating.
They have a longer "break in" period, but so worth it. I thought the claim Nike made about the shoes "strengthening your feet" was bogus at first, but they do, and I've worn nothing but Nike Frees the past 5 years or so. I'm not plugging Nike, though, as other shoes that mimic the natural flexing of the foot are probably just as good or better.
That's basically my diet and plan in a nutshell.
I read up on health stuff from time to time to keep me motivated and informed (but not so much that contradicting studies drive me nuts), and I don't restrict myself too much beyond the calorie intake of 1,800 to 2,200 calories. I give myself a little wiggle room - I can eat a McDonald's hamburger or two for lunch (2 regular hamburgers = 500 calories total) and drink coffee (0 calories) for lunch, so long as I snack on carrots (< 50 calories per serving) at work and maintain around 600 calories for my other 2 meals. Calorie counting isn't too bad - and you can lose a few pounds a week over time, which is the goal - if you don't go crazy. Don't worry too much about what others think, and remember you are doing this for yourself. If you let yourself get wrapped up in what everyone else is thinking, you will become obsessive - and that's no good for a diet or for life in general.
Anyway, that's what works for me. I'm sticking with it until I'm down to 175, and I'll keep you updated on my progress once a week. Maybe my future weight loss can inspire you, as reading your thread has motivated me this morning.
Keep down the weight, and keep up the weight loss! I'll keep checking this thread. Accountability helps - we'll make fun of you if you fail
Or at least the ATOT fools will... Health and Fitness is actually a bit more serious and civil...