Lots to loose šŸ˜¬

betterbefore
betterbefore Posts: 2 Member
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!

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