Help!!

Sami1601

Hi everyone

I’m new to all this. I have at least a stone to lose. I have been following slimming world plan and going to the gym running 3 times a week I am very unfit. I have put my details into MFP and it states I should be eating 1,200 cals a day. I am struggling with this. Any tips? Thanks in advance.

quiksylver296

It's hard to say if 1200 calories is right for you without more info. What is your height, current weight, goal weight, gender, and age?

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

Panini911

did you select a rate of loss of 2lb/week? how much do you need to lose?

also note that 1200 is BEFORE PURPOSEFUL EXERCISE. so given you are going to the gym and running, you need to eat back the calories burned from those. because the 1200 ALREADY calculated the deficit calories (already given you the fewer calories needed to lose weight).

TeaBea

With this site, 1200 calories is a minimum goal BEFORE exercise. When you log exercise you earn more calories. This is a valuable life lesson, stay active even after weight loss.

If you have 14 pounds to lose put in a weekly weight loss goal of no more than 1 pound a week. Move the goal down to 1/2 pound a week when you get within 10 (or so) pounds. My guess is you put in an aggressive weekly goal (or you are very petite and/or elderly and/or very sedentary). Most women can eat more than 1200 and still lose weight.

https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1

Sami1601

I’m a 34 year old female and I weigh 10 stone 10 pounds my height is 5”4. I set the deficit to lose 1lb per week. I want to lose about a stone to get back to where I was before.
So I have to eat BACK my calories burned? Sorry if I sound stupid I’m very new to all this. I have a Fitbit If this helps.

TeaBea

Sami1601 wrote: »

I’m a 34 year old female and I weigh 10 stone 10 pounds my height is 5”4. I set the deficit to lose 1lb per week. I want to lose about a stone to get back to where I was before.
So I have to eat BACK my calories burned? Sorry if I sound stupid I’m very new to all this. I have a Fitbit If this helps.

Watch the video above. You can choose to not eat exercise calories, and lose "weight" faster. Keep in mind though it puts you more at risk for lean muscle loss. Lowering your body fat % is healthy weight loss.

If you sync your FitBit to MFP, you may earn extra calories if you are more active than the activity level you signed up for. Enable negative calorie adjustment, and see calories taken away if you don't meet the activity level you signed up for.

This is good information for FitBit users: https://community.myfitnesspal.com/en/group/1290-fitbit-users

quiksylver296

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

Sami1601

I’m finding it disheartening. I’ve been to slimming world for 3 weeks and not lost a thing. Then when I’m eating 1,200 calories I’m starving.

Panini911

Sami1601 wrote: »

I’m finding it disheartening. I’ve been to slimming world for 3 weeks and not lost a thing. Then when I’m eating 1,200 calories I’m starving.

eat back the exercise calories so you will be eating more than 1200 calories. but also consider setting it to 0.5lb/a week so you feel better day to day with more calories. sure it may take longer but at least you will feel better and thus be more likely to stick to it.

https://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p1

note that if you JUST started a new exercise, your muscles will retain water to repair themselves which will "mask" weight loss on the scale but it will move eventually.

use a food scale to weigh your food and log properly.

play with macros to find ways to feel fuller. some need more fat, others more carbs. ensure you are getting enough protein at a minimum. for me, i ensure i get lots of protein and hit the minimum goal for fat. beyond that i like "quantity" so eat more volumetric style.