LogFAQs > #897833684

I'm just gonna say this straight up

Your exercising is fine. There is no issue with it. You also aren't necessarily taking in too many liquids - liquids are fine. IMO, you need to start watching 3 main things:
- Your calories (If you're trying to lose weight, 3k is too much. If you were trying to bulk up and gain a ton of muscle mass, different story, but you need to get this way lower)
- Your sugar intake (tons of things have added sugar nowadays, and you just don't need it. Not to mention the less sugar you take in, the less sugar there is for your body to burn as energy, and the more fat you'll burn instead).
- Saturated fat intake (fat intake is okay. Too much saturated fat intake is definitely not okay. If something is rich in monounsaturated or polyunsaturated fats, then you're doing alright. If it's got a pretty crazy amount of saturated fat, just don't eat it)

So keep up with your exercise, cut out all sodas and limit intake of everything except water to very small portions, and then watch how much and what you eat.

Here's what I suggest specifically for your diet based on losing fat/losing unhealthy weight:
- Limit carbs/sugar. Honestly, all it takes is knowing the food group and checking the labels for sugars. You don't need to completely avoid carbs, but you should limit it, and the less sugar the better. You'll get enough sugar without drinking sodas and stuff.
- Milk needs to become way less important in your diet. Replace it with water/unsweet tea. Again, you don't need to completely avoid milk, it's cool to have in limited amounts and not all the time. It's just kinda fatty and not the best choice for losing weight.
- What's up with the protein shake? No need to have a protein shake if you just eat some protein during the rest of the day. Protein shakes (along with some other stuff like Gatorade) should probably be left to athletes and bodybuilders.
- Calories should probably be around 2k for you max. I'm not sure exactly what kind of calorie burning your exercising will do and how many you'll need to keep up with your exercise regimen, but I assume that if you're around 1700-2000 you're gonna be losing weight and you'll still be fine.
- Maybe try intermittent fasting? For every 24 hours, have an 8 hour feeding period and a 16 hour fasting period (this means no eating and no drinking anything with more than 0 calories, so basically only water). Basically, have lunch and dinner, and then sleep for 8 hours and skip breakfast. You're gonna have to keep your calorie intake higher on your other meals without that 1st big meal every day but seeing what your diet is now, that shouldn't be an issue.
- And most importantly, GET RID OF SODA. Seriously. It's high on sugars and calories, and you seem to drink a lot of it everyday. Do not get rid of liquid. Get rid of soda specifically. Liquids are good, but you've gotta know which ones to drink, and soda is the one that you should not be drinking under any circumstance.
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Got a brand new blues that I can't explain