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For men the “neutral calorie” zone is 1800 calories for women it’s supposed to be around 1500. but as your lifting weights don’t focus on that completely, k?

Exercise such as walking helps and is free, a pedometer helps keep track of distance (pacer is a free one), Pokémon go helps distract you from the exercise plus gives you a reward for walking.

Dieting along with reducing and eliminating certain items from your food sources works wonders. Such as: candy, pop, breads, pasta, rice, potatoes, and finally cereal. If you have salad reduce the dressing by half and you will still get the flavor but it won’t destroy your diet. Try to focus more on carbs then calories in my experience it works! try for under 60 max a day

If your hooked on soda (i know i was at my worst three 2litre a day) the only advice i can give you is either slowly cut back or... go cold turkey and change it out with water every time you get a craving you will hate yourself the first week but after that it gets better. If you absolutely need flavor try BCAA Powder it feeds your muscles and helps reduce the soreness and pain the next day and as a bonus it tastes like coolade not chalk!

If your a meat eater eggs, bacon, sausage and chicken are great items.

r/ketorecipes is a great place for tons of recipes that taste great and are super healthy for weight loss and still fill you up

by the way don’t get discouraged... the results Absolutely Will sneak up on you

Hey there!
I'm in a similar boat. 24 years old, just below (or at, depending on the day) 300lb mark. I hate it. I've been logging into myfitnesspal the last 80 days, but the past month has been rough.

For lunch at work, maybe getting these will help-- I bought them off of amazon and they held up well!: https://www.amazon.com/10-Pack-SimpleHouseware-Compartment-Container/dp/B01CYXUGOA/ref=sr_1_4?ie=UTF8&qid=1499200179&sr=8-4&keywords=lunch+containers+with+dividers

Are you on MyFitnessPal by any chance? They have lots of tips on different types of meal plan. If you're not struggling with food addiction, then the simplest thing is everything in moderation, and those containers really help with that. If you think you are struggling with food addiction then Overeaters Anonymous is a great resource: https://oa.org/

Best of luck to you, slow and steady, you got this!
Feel free to reach out if you need any support :-)
It can be a lonely road, but it doesn't need to be!

Try these, not sure if you’re into seafood or not but my gf showed these to me and I’m absolutely addicted. Usually I’ll have a pack as breakfast but they are a great snack too, they taste great and the entire pack is only 100 calories. Plus there’s a bunch of different flavors.

Kirkland Signature Organic Roasted Seaweed Snack Pack of 12 (0.6 Ounces each) https://www.amazon.com/dp/B079Y9LZ32/ref=cm_sw_r_cp_api_i_qDDYCb00JCMFJ

Hmm yeah.

As the mirror can be subjective, I would suggest getting a caliper tool to measure body fat. It might not be that accurate (in terms of calculating actual body fat % but if you are consistent, the changes you see or not will help to more objectively evaluate whether or not you're putting on fat.

And caliper tools are pretty cheap as well (e.g. i have this one https://www.amazon.com/dp/B000G7YW74/ref=cm_sw_r_cp_awdb_t1_tmNBDbY1266QK)

That being said, when it comes to the weight itself, it depends.

If you lower your carb intake, you will see a drop but this is how carbohydrates affect glycogen levels in the muscles.

If you want to lose body fat though, i would suggest staying at this intake for a while, give your body a break for a week or two and then give it another shot.

Or you could do intra week refeeds and have some days where you eat a bit more and some days when you are in a deficit.

Whatever you prefer and works best for u :)