Lots to loose šŸ˜¬

betterbefore
betterbefore Posts: 2 Member
edited November 29 in Introduce Yourself
Hey everyone. I have a lot of weight to loose. 100lb plus. Iā€™ve done lots of diets, everything from milkshakes to weight watchers! I could really use some advise as to how many calories to allow myself for maximum and achievable weight loss and also any advise on number of carbs/fat/protein etc. Many Thanks !!

Replies

  • Rocoup
    Rocoup Posts: 669 Member
    Add me I can help your motivation :)
  • kimny72
    kimny72 Posts: 16,011 Member
    Set your goal to lose 2 lbs per week, put in your stats, and you'll get a calorie goal. Log accurately and consistently and hit that calorie goal.

    Check out the Most Helpful Posts threads pinned to the top of each forum.

    Welcome and good luck!
  • placeboBL
    placeboBL Posts: 62 Member
    Thereā€™s no need to go on a ā€œdiet.ā€ The likely reason those attempts were not successful is because theyā€™re quick fixes and crash diets. Instead, choose a sustainable way of eating that works for you. Donā€™t cut out carbs or fat or any food group that doesnā€™t give you problems.

    There are a lot of calculators online that will estimate what your TDEE (total daily energy expenditure) is, but they are just that ā€” estimations. Using these guidelines as a starting point will get you going.

    Once you have an estimate of your TDEE, cut this number by roughly 20%, creating a calorie deficit. For example, if you need 2100 calories to maintain your current weight, eat 80% of that ā€” around 1680 calories. These numbers will change depending on your goals, age, height, activity level, stress and sleep.

    Get a food scale and weigh your food. Itā€™s one of the single best tools for weight loss that often goes unused.

    As far as macronutrient ratios, this doesnā€™t have a huge effect on weight loss. It does however make a big difference in body composition and satiation. If youā€™re lifting weights, you will need to adjust protein intake. If you do a lot of cardio, you may need a higher percentage of carbs. If your body doesnā€™t digest fats well, lower fat may benefit you. A good starting place is 30% protein, 35% fat and 35% carbohydrates. From there, adjust as your body tells you. Lightheaded? You may need more carbs. Not recovering quickly after workouts? Up your protein.

    Best of luck on your journey!
This discussion has been closed.

Categories