We (my wife, her mom, and me) just started back on our diet. We were doing good on it before, but between my surgery and then everything with my dad that all fell apart. Now that the holidays are over we are back on the bandwagon. I weighed in today... lost six pounds last week. I think that's pretty good for what we are doing, plus making it through the weekend without blowing the diet out of the water (bruised, yes... but not broken
).
We are doing WeightWatchers, but on our own. It is based on points and is actually quite easy once you get it straight in your head.
For you, Max, you would get 22 base points (220 pounds/10) + 8 points for being a guy = 30 points (the maximum allowed is 34, period). I'm not sure if you would get any more for your age or not, but you do get more for a lot pf physical activity.
The formula for figuring out how many points are in something works like this:
Calories/50 + fat grams/12 - fiber grams/5 (a max of a -1 due to fiber, though).
So a muffin with 350 calories, 14 grams of fat, and 6 grams of fiber would be:
350/50 + 14/12 - 6/5
7 + 1 - 1
7 points
The way to work this diet is by making healthier choices and going with plenty of veggies. Almost any green vegetable is zero points (green peas aren't), as are onions and tomatoes. Carrots are good choices, as is a salad... just make good dressing choices and watch the amounts. Salsa is free (but not the chips, of course). Fruit is good with an apple being a point or two, an orange and a banana are two each.
So long as you remember the formula when shopping or preparing a meal you will do fine. Look online for thousands of recipes... most with the points already figured for you.