Hello! I know you get this a lot but I’ve read up as much as I can and found lots of helpful information about weight-loss, but I’m still a little confused. I want to lose weight in a healthy way and with as little exercise as possible for now. Just with normal life I walk about 30 minutes daily as is, and I’m very busy so time for exercise is almost not possible. As for my technical concerns I’ve been reading that to lose weight the key is to create a 3500 calorie deficit per pound you want to lose weekly, monthly, etc between the calories consumed and the calories burned via your BMR and any exercise you may do. It’s probably a not so great idea but I did a weight loss calculation on a website that stated I would need a daily 1000 calorie deficit to lose two pounds per week. I’m under the impression that to do that I would have to consume somewhere around 1400 calories to create that kind of deficit between my BMR and intake (My BMR is 2414.6) Taking in 1400 would give me a 1000 calorie deficit. What I’ve also read is that no male should consume less than 1800 ever and that also a change that dramatic would lower my metabolism quite a bit. I’ currently weigh 250 pounds, and I hear that 120 pound women need 1200 to lose weight, what am I missing? Also, in terms of BMR how does simple tasks in life factor in? If I slept all day I would need 2414.6 calories to live but wouldn’t that increase with physical activity even it’s it’s minute and just desk work/walking around? Mathematically I was told my TDEE is around 3000 calories! Of course I don't want to maintain at this weight, but that leads me to believe I could create a two-pound loss per week eating 2000 calories... Help!

What am I missing here? I have an open mind!

Thanks!

EDIT: More info, maybe it will help.

Current Weight: 250 lbs
Desired Weight: 200 lbs
Height 6'1
Motivation: Strong

Current plan: I JUST started dieting and rather drastically cut my calorie intake from god knows what to trying to stay under 2000 -- I'm very well disciplined so I usually range from 1400-1800 simply taking note of what I’m eating oppose to eating whatever and whenever. With my schedule I am required to eat out on business every Tuesday night, sometimes I'm limited to nothing but 'real' Italian Pizza other times I have a full menu and it's easier. My current line up is this:

I wake up at 7 am/no exercise

Breakfast is usually around 10 or 11am primarily cereal. I get a multi-pack that I’m changing soon but for now it’s Raisin Bran, Mini-Wheat’s, Frosted Flakes and Fruit Loops… you know the single serving kinds! I’m on the go so carrying cereal boxes around is a no-go. I know Fruit Loops and Frosted Flakes are way over-processed, but the calorie counts are really low. I use a cup of fat free milk with it at about 80 calories for that and that breakfast is rarely over 200 calories. Every three days or so I’ll eat a large blueberry bagel (300 calories) and a cup of lite/fat free yogurt (80 Calories) so that’s a strictly larger breakfast but I get more protein that way and I just alter my snacks on those days.

I take lunch normally at 12:30 (recently at 1:30 due to schedule issues) I’ve been replacing that meal with a meal replacement shake that’s sort of expensive, but has a LOT of vitamins (ask for a list if you want I can post them) and actually keeps me full compared to other stuff I’ve tried. I usually compliment it with a Banana at the same time (So good ) The MRS is about 150c and the Banana would average to about 125c

I snack a few times between that time and dinner on thing likes healthy popcorn, sugar free jell-o, 100 calorie packs of whatever, I’m always busy so I never eat before 9:30 PM and by that time I’m really hungry so I’ve been focusing on a way to eat a lot of food for not a lot of calories…. It centers on about 165c of grilled chicken and either 3 cups of a broccoli/cauliflower mix or a can of green beans. I do drink about 2-3 energy drinks a day but I special order ones that have 0 carbs, 0 sugar and 8 calories, so I’m not taking years off my life 

My day job is very easy, I live in cubical city and sit and type all day… we have a walking track here but I never use it

After that I’m on the go after 5pm working my own business, I’m either driving or walking around malls and other retail stores doing retail surveying. So a few days of the week I walk around for 2+ hrs and others I literally will sit all day long. On a side note, I LOVE pasta, peanuts, and peanut butter but I can’t work them in as is, any suggestions? Sometimes I add flax to what I’m eating, but that’s fairly easy to work around.

Honestly, I’m not so hung up on losing weight yesterday so much as wanting to be as healthy and live as long as I can. I want a balanced, healthy diet that I can enjoy … everything I mentioned I eat when I’m not dieting as well. One last issue is that I’m not getting a lot of protein in my diet. I hear it’s important, but honestly can’t say why I picked up some string cheese and lite sandwich meats for snacks and they have high protein but also more fat

I’ve already learned a lot on this board, thanks for all the help!

That's a contradiction if you ask me. You don't have time to exercise because you have two jobs. If you have to do that to makes ends meet then that's one thing. Otherwise you are saying that your wealth is more important than your health. Find any wealthy person who has serious health issues and ask them if they feel that's a good way to prioritise things. I think you know the answer that you will get.

Hi KeeseeD! First, I think you have a great attitude towards weight loss... a lot of factors in your favor: being disciplined with your calorie intake, doing some basic research, wanting to be healthy and not feeling like the process has to happen "now, now, now"

But, a couple of things to keep in mind:
#1. a well designed exercise program is not a luxury of "having time", or just an aid in speeding the weight loss - it's as essential for your overall health as the foods you choose...what we do (or don't do) with our bodies positively or negatively affects not just our waistlines but our heart, lungs, blood vessels, bones and brains. No exaggeration. You don't have to run out and join a gym or get up at sunrise to run marathon, but seriously, if health and longevity is a priority - exercise is vital.

#2. Calories are the engine driving weight loss - but nutrition is the engine driving good health. Fewer calories of something high in sugar/saturated fat/nitrates/refined carbs, are always going to be a worse nutritional choice than something slightly higher in calories but non-refined containing more fiber, healthy fats, vitamins, and or protein. Meaning if health as well as weight loss is on the table, the choice should be between which fruit is less calorie dense - not which box of mini-cereal.

There is a good sticky about basic nutrition you might find helpful: http://weight-loss.fitness.com/nutri...ion-101-a.html

Good luck with your getting fit and healthy!

Thanks to you both! I've shed a few pounds already without exercise, but since I posted this originally I've decided exercise IS important like you said, not for weight loss, but also for overall health. I need some help though. Going to the gym just isn't an option in my current lifestyle, I will eventually be able to, but for now what can I do without any equipment and little time to get some exercise?