Calorie Counter

You are currently viewing the message boards in:

15.6st and 5ft5 - gotta shift this weight!

PinkPJs2019PinkPJs2019 Posts: 5Member Member Posts: 5Member Member
Hi all - just been reading some posts and you all seem a lovely bunch.

So, as per my discussion title, I'm very heavy and never been this big. In order to lose 2lb a week (if I'm strict) then 1200kcal is my daily goal. I'm at a desk most of the day and do very little exercise.

Quite the contrast to when my kids were little :(. I feel so unhealthy! So, I am here in the hope I can get some support and vice versa.

Im 45 years old this year, so need to turn my body round!

Replies

  • tinkerbellang83tinkerbellang83 Posts: 5,267Member Member Posts: 5,267Member Member
    Hi all - just been reading some posts and you all seem a lovely bunch.

    So, as per my discussion title, I'm very heavy and never been this big. In order to lose 2lb a week (if I'm strict) then 1200kcal is my daily goal. I'm at a desk most of the day and do very little exercise.

    Quite the contrast to when my kids were little :(. I feel so unhealthy! So, I am here in the hope I can get some support and vice versa.

    Im 45 years old this year, so need to turn my body round!

    First thing I would ask is, does 1200 calories seem like it will be sustainable for you? There's no point in setting yourself the most aggressive rate of loss if it's not something you can stick to for a long period of time. If not, reconsider the rate of loss, yes it will take longer, but it's more likely you will stick to it and transition into maintenance easier.

    Also worth noting 1200 calories for you will not equate to 2lb per week loss, that's just the lowest that MFP will go to ensure that you get adequate nutrition. At your stats you can expect to lose just over 1.5lbs per week on 1200 (Your BMR is around 1625, multiplier for sedentary is 1.25 which would put your maintenance at 2032 per day, this gives you a deficit of 832 cals per day).


  • PinkPJs2019PinkPJs2019 Posts: 5Member Member Posts: 5Member Member
    Hi and thanks for taking the time out for me. I can cope with 1,200 during the week but not the weekend. This is my week so far:

    Wed -1201 (no exercise)
    Thur - 1256 (no exercise)
    Fri - 2135 (20 min hiit)
    Sat - 1884 (5 mile walk)
    Sun - 1404 (no exercise)
    Mon - 1219 (5,500 steps)

    Friday and Saturday evenings I enjoy wine. Saturday I like to get out. Sunday I like to chill.

    ... so far I've lost 0lbs :(
  • tinkerbellang83tinkerbellang83 Posts: 5,267Member Member Posts: 5,267Member Member
    Hi and thanks for taking the time out for me. I can cope with 1,200 during the week but not the weekend. This is my week so far:

    Wed -1201 (no exercise)
    Thur - 1256 (no exercise)
    Fri - 2135 (20 min hiit)
    Sat - 1884 (5 mile walk)
    Sun - 1404 (no exercise)
    Mon - 1219 (5,500 steps)

    Friday and Saturday evenings I enjoy wine. Saturday I like to get out. Sunday I like to chill.

    ... so far I've lost 0lbs :(

    Then 1200 calories probably isn't for you, below graph from aworkoutroutine.com shows trying to lose weight to quickly can actually end up looking if you feel overly restricted.

    fb3k35zcg53g.png


    How long is so far? If it's less than 4 weeks, I wouldn't worry too much, you need time to establish a trend and if the HIIT and walking is new then you may be retaining some water from that.

    If you're eating back exercise calories, bear in mind they may be overestimated. 50% is a good place to start and adjust based on your weight loss trend and if you're not using a food scale you may be underestimating your food intake, it's very easy to get guesstimating/measuring cups wrong.

    If you are struggling on weekends, consider maybe setting yourself to 1lb per week loss, but bank some of your calories during the week.

    You could do that like this:

    Mon: 1300 + 50% any exercise cals (200 cals remaining)
    Tues: 1300 + 50% any exercise cals (200 cals remaining)
    Weds:1300 + 50% any exercise cals (200 cals remaining
    Thurs: 1300 + 50% any exercise cals (200 cals remaining)
    Fri: 1900 + 50% any exercise cals
    Sat: 1900 + 50% any exercise cals
    Sun: 1500 cals

    That would still give you an average loss of 1lb per week, with room for some wine and little wiggle room for the weekends.

    What I find helps me with socialising on weekends is having a lighter brunch on Saturdays/Sundays rather than a separate breakfast and lunch, which gives me more room for dinner out/takeaway or a few drinks.

    edited February 12
  • PinkPJs2019PinkPJs2019 Posts: 5Member Member Posts: 5Member Member
    Wow! You've taken some real time out for me here! Thank you x

    This is my first week at weighing EVERYTHING, even my celery.

    Regarding the 50%, do you mean to eat only 50% of any calories accrued in exercise? So say I have a 1,200 meal diary and exercise accruing 300kcal, then only eat 150kcal + 1,200?

    What is the (200cals remaining part) - are you basing this on me having a 1,500 diet?

    Thank you so much.

    Pennie xx

  • yelgirweojyelgirweoj Posts: 9Member Member Posts: 9Member Member
    hey pinkpjs i know what you mean about sitting at a desk. I also spend my day driving or sitting. its hard to work in time for exercise. I have started walking around the office every so often just to get steps. its winter here so outside is a little difficult. I also have been choosing to park further out so i get more steps that way. Keep plugging along you can do this.
  • tinkerbellang83tinkerbellang83 Posts: 5,267Member Member Posts: 5,267Member Member
    Wow! You've taken some real time out for me here! Thank you x

    This is my first week at weighing EVERYTHING, even my celery.

    Regarding the 50%, do you mean to eat only 50% of any calories accrued in exercise? So say I have a 1,200 meal diary and exercise accruing 300kcal, then only eat 150kcal + 1,200?

    What is the (200cals remaining part) - are you basing this on me having a 1,500 diet?

    Thank you so much.

    Pennie xx

    Hi Pennie, yes the 200 cal remaining would be based on the 1500 cal diet if you were set to 1lb per week instead of the 2lb (which is actually 1.5lbs in your case due to your stats).

    The 50% is a good starting place because of the possibility of overestimation. So yes your example above is correct. You'd then review your loss after 4-6 weeks and adjust accordingly, if losing more than expected you'd increase the exercise calories eaten, if less you'd eat less of them.

  • kimny72kimny72 Posts: 10,642Member Member Posts: 10,642Member Member
    Hi all - just been reading some posts and you all seem a lovely bunch.

    So, as per my discussion title, I'm very heavy and never been this big. In order to lose 2lb a week (if I'm strict) then 1200kcal is my daily goal. I'm at a desk most of the day and do very little exercise.

    Quite the contrast to when my kids were little :(. I feel so unhealthy! So, I am here in the hope I can get some support and vice versa.

    Im 45 years old this year, so need to turn my body round!

    Just wanted to say Welcome :smile: and listen to @tinkerbellang83

    Also, when you get a chance, check out this post:

    https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

    Good luck!
  • PinkPJs2019PinkPJs2019 Posts: 5Member Member Posts: 5Member Member
    kimny72 wrote: »
    Hi all - just been reading some posts and you all seem a lovely bunch.

    So, as per my discussion title, I'm very heavy and never been this big. In order to lose 2lb a week (if I'm strict) then 1200kcal is my daily goal. I'm at a desk most of the day and do very little exercise.

    Quite the contrast to when my kids were little :(. I feel so unhealthy! So, I am here in the hope I can get some support and vice versa.

    Im 45 years old this year, so need to turn my body round!

    Just wanted to say Welcome :smile: and listen to @tinkerbellang83

    Also, when you get a chance, check out this post:

    https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

    Good luck!

    I will listen, she makes real sense!

    Had a horrid day today so come home to a glass of wine.

    I'll try to keep to 1 glass!
Sign In or Register to comment.