-Hi

I've gone from 218 pounds to 195 pounds by simply eating one serving at every meal.
Is there any health issue or is this okay?

-Chris

Just make sure you get at least 2-6 servings of the four basic food groups

2-3 serving of protein
2-4 servings of fruits
2-4 servings of vegetables (preferably greens)
2-3 servings of grains (bread and other carbs)
2 "servings" of fats/oils (small)
and mix it up chicken and broccolli every meal sucks.
Also treat yourself, it keeps you from bingeing.

Thanks cat.

I'll use this information. I never thought about it before.

Calorie wise - recommended intake for a guy is between 2000-2500Cal,
remember, doing something productive for a day (like a days work, cleaning, tossing it off) will consume up around 2000Cal just for living!

So going to the gym and burning something as little as 1000Cal *which is about 45mins treadmill, 30mins on the bike - pushig it hard* (provided that you eat well *as shown above*) your weight will gradually reduce and the healthier eating will give you more energy, make you feel healthier - you'll shit great long, strong and brown like the good lord intended!

Also, chow down carrots - improve eye sight, and skin tone (as in colour) - it keeps you nice a golden shade year round..
And Beetroot.. improves reproduction of red blood cells, and dont worry if your crap looking like its bleeing after eating a lot - its normal, its the beets staining your shit..
BLUEBERRYS! -these little blue bastards are Super Food, super high in Vit-C (no swine flu for you) and Ultra High in Anti-oxidants... groovy eh?

-Illusionist-
x x x x x x

_________________
"They were right when they said "just be yourself" they just never told you what "self" to be.." - Gunwitch

In general diets via eating less are not effective in the long run - after you lose the weight, you'll gain it right back while eating even at your maintainence calories.

Proper weight loss should be conducted via a slight calroic deficit. At your weight I would recommend eating around 2300 calories or so. I can't really recall right now, but just eat around 200 to 300 calories less than your maintainence.

As far as macros go, consider a 70% protein, 20% carbs, 10% fats. Yes, fats are essential for proper bodily function.

Make sure you get all your vitamins in too - mutlivitamins should be a staple in anyone's diet.

If you have any questions feel free to PM me.