How should I optimize my diet for weight loss?

I’m 6’1, 182 lbs and 22 years old. I’m trying to cut down to 160-165 lbs and have been getting advice from friends on diet options. I was thinking about starting a diet where my daily food consumption looks something like this: 3 eggs for breakfast, skip lunch, steak and mashed potatoes for dinner. Throw in some veggies, fruits, and nuts for snacks and/or sides during dinner. However, I’ve seen a lot of varying opinions on a “meat and potatoes” diet, some saying it’s not sustainable and leads to adverse side effects, and some saying it covers most of the micro/macronutrient profiles. I’d like some feedback tailored to my specific situation/plan though as I’m sure the things I’ve read are more general.

The reason I picked that type of plan is because those are foods I genuinely enjoy and would help me curb cravings. If anyone else has other opinions on this, please share them. At the end of the day, I know eating less calories = weight loss. I’m shooting for 1500-1600/day, doing a 16-8 fast. The one thing I’ve heard consistently is that diet is the most important part of weight loss. Any advice would be super appreciated!

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TDEE and BMR seem Way Way too high

First, Hi, I'm new here. I am 33m, 183cm (6ft), and currently 136kg(300lbs), ~30-35% bodyfat. I am down ~24kg(52lbs) from my highest weight after around a year and a half. most of the weight loss was during the first 6 months but I slacked off.

Now for the post. I tried searching all over for an answer, I'm not usually one to post, but I can't seem to find an answer. I'm getting back into the swing of things and designing a meal prep plan, and I want to calculate the calorie content of meals. I was going to and probably will just use 2000cal for 4 weeks and see what happens, but in the interest of science I tried looking into what the internet thinks the number should be.

Using basically any of the TDEE or BMR calculators I am arriving at ludicrous results, with the IIFYM calculator an others claiming my BMR is 2613cal and my TDEE at sedentary is 3486cal. I don't, and haven't been, eating that much per day ever. I am aware of empty calories, I don't eat super duper healthy and I do consume too much sugar etc, but for example today, a pretty bad day for the diet, I managed to eat 2400cal being VERY generous with the calorie intake.

A normal day of food for me looks like: No breakfast, 2 12oz coffees at work with 4 creamers (30cal ea for 120cal) and 6 sugar packs (16cal ea for 96cal) combined. Lunch of 1 Boneless Skinless Chicken thigh or breast (~100g is ~120-179cal), baked with a basic rub added and 100g of white rice (360cal). 12-24oz of Mountain Dew (170-340cal, Yeah I know) over the day. Dinner of a steam able Veggie, usually broccoli (30cal) with nothing added but salt. Water consumed as desired but usually ~1.5 liters.

I'm shocked doing the math on it now, because I'm eating that daily recently, and that adds up to like ~800cal. This was not planned out and obviously its horrible. I'm even willing to bet that I'm not thinking of something but I'm not accidentally eating an additional ~2000cal a day... Well I guess i'm going to do a food journal now...

Anyway the original point I was trying to make is that eating even my calculated BMR at 2613cal in healthy food is going to be a HUGE quantity of food, and it seems like more than I can even eat in a day.

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Prioritizing Cardio Over Weight Training - Good Idea?

Hello! I am 24F(5'2) SW: 200lbs GW: 125 CW: 144

I have been in a rut for most of the year bouncing around between 145-150. Last month and this month I got more serious about my weight loss after 6-7 months of mostly maintaining (probably because I wasn't tracking my calories well enough).

My old routine was two to three days of lifting with light cardio (half mile run after upper body or walks on off-days) in between. The scale wasn't making any big changes and I think that disheartened me and threw me off.
I have changed my routine up now to increase my cardio (at least 2 5ks a week and more walking, full body lift once a week) and I know this might hurt my overall muscle progress but I weighed in today at 144 and felt great, like I'm finally getting out of my rut.

So basically I'm wondering if others would recommend I continue to prioritize cardio or if I should try to balance it more and add the lifting back? After I hit my goal weight I plan to focus more on re-comp so I'm unsure if I should just table it for now or keep it in the rotation.

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Weight Loss and Life - Finding a Healthy Balance

Weight loss may be one of the best things to happen to you physically, but don’t for a minute think it will lead to a utopia. Many of your worries, anxieties, and insecurities will still be there when you reach your goal weight and that's completely okay. Weight loss shouldn’t define you. There are a few important things to keep in mind during this journey.

The Honeymoon Phase:

In the first few months, it’s often smooth sailing. calories are dropping, and so are the pounds. But what happens when the progress slows down? You might be tempted to speed things up by cutting more calories. Then, you plateau, and the cycle repeats until you're eating way below your maintenance calories. Sure, the weight’s coming off, but everything else in life may start to feel a lot worse.

The Danger of the Cheat Meal:

Suddenly, your one cheat meal becomes the highlight of your week, something you look forward to because everything else feels meaningless. Then, without realizing it, that cheat meal turns into a binge, and you find yourself struggling with disordered eating. You might overcompensate with extra workouts or slash your calories even further to "make up" for that one meal. This is when things spiral, you're losing weight, but at the cost of your mental and emotional well-being.

Life Outside Weight Loss:

Remember, weight loss is meant to be the vehicle driving you toward a better life. But if it’s making your life worse, if you can’t meet friends for dinner because you’re worried it’ll derail your progress, something’s gone wrong. Yes, there are times to focus on fitness and nutrition, but don’t lose sight of life’s bigger picture. Be mindful that binge eating triggers can sneak up fast. If you notice yourself cutting calories drastically or running extra miles because you ate something “off-plan,” it may be the start of a dangerous cycle.

Tips to Keep You From Doing This:

• Identify Triggers: Be aware of what sets off binge eating. In the beginning, it might be best to eliminate these foods until you have a better handle on how to incorporate them within your calorie goals.
• Focus on Balance: Rather than chasing extremes, aim for a sustainable lifestyle that includes socializing, flexibility, and joy.
• Prioritize Mental Health: Your mindset is as important as the number on the scale. Check in with yourself regularly to make sure you’re not sacrificing your happiness for weight loss.

Weight loss is about more than just numbers—it’s about feeling good in your body and your life.

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Good videos or books that address eating psychology?

What are some of your favorite YouTube videos or books that deal with the reasons why someone might approach eating or overeating the way that they do, and how to deal with those issues? In starting a weight loss journey again, I realize that I need to address a lot of the emotional attachments that come with eating, and sometimes I’m not even sure what they are. The amount of food-related information (also promotional bs) is sometimes hard to sift through, so even good key search phrases would be helpful. TIA

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what made the journey enjoyable?

i have a goal to lose 100ish pounds over the next 1-2 years and im in the very beginning of my journey, a little less than 3 months in. i’ve made progress and have accepted the changes i’ve made as lifestyle changes. i am excited for my future self and i find myself daydreaming about the end result and how happy i’ll be once i’m at my goal (even though i know maintenance is its own beast), getting to show off my hard work and generally just being healthier and more attractive.

i want to incorporate some fantasizing about the journey, things to look forward to on the way. what are some moments that made you love your weight loss journey?

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“Inconvenient” Non-Scale Victory 😂

I just recently learned what a NSV is. I don’t like to track my weight loss via scale (I get obsessive), so I love the idea of the NSV.

I’ve noticed I’m more “boney” in my hip bones, collar bones and oddly my wrists. But one that I did notice was then when I go out to eat and place my napkin in my lap, I’m not able to secure it by lodging it underneath my belly anymore 🤣 I was so frustrated going out to eat the past few times and couldn’t lift my FUPA to place the napkin and it kept falling lol!!!

What are some of your Non-Scale victories??? :)

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