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still 15kg overweight but don't eat much

johnstoncraig77
johnstoncraig77 Posts: 2 Member
in Health and Weight Loss
I weighed myself today for the first time in a while. I am 94kg. As a 180cm man I think should be under 80kg. I have been losing weight in the past month or so but I think quite slowly.

I was shocked at my weight because I don't feel like I eat much. If I ate any less I would hardly be eating anything.

For exercise I walk for 40 mins every day - that's all. I've decided I will attack lunch. I will reduce that to a small meal. Not sure what else I can. I don't want to do weights or any more than walking.

Replies

  • yweight2020
    yweight2020 Posts: 591 Member
    edited August 2021
    How many calories do you eat per day when you say not much? And did you get the calorie amount by putting your stats into mfp? And your eating at a deficit so your losing weight which is good, we don't always lose as fast as we like. It's taken me 11 months to lose 50 lbs without exercise. I exercise now to tighten my body and to reach my eventual goal.

    Your 40 minutes walks are awesome.

    You can do this. :)
  • spiriteagle99
    spiriteagle99 Posts: 3,770 Member
    You can eat 'not much' but go way over on your calories if the food you eat is high calorie. i.e. I love nuts, but only eat them if I'm trying to gain weight because it doesn't take much to make a 200 calorie serving. Try logging everything you eat for a couple of weeks and see what your actual calories are right now. Then you will be able to figure out whether there are some foods that need to be limited or dropped altogether.
  • penguinmama87
    penguinmama87 Posts: 1,155 Member
    spiriteagle99 wrote: »
    You can eat 'not much' but go way over on your calories if the food you eat is high calorie. i.e. I love nuts, but only eat them if I'm trying to gain weight because it doesn't take much to make a 200 calorie serving. Try logging everything you eat for a couple of weeks and see what your actual calories are right now. Then you will be able to figure out whether there are some foods that need to be limited or dropped altogether.

    Yes, it was depressing when I realized how fast the calories added up for nuts and nut butters. I still eat them but weigh them and find I can be satisfied with less. But I could eat a LOT more very easily! Ditto avocado, oils, butter, half and half in my coffee, etc.

    Even before I started losing weight I was eating mostly healthy foods. I agree that logging accurately for a couple of weeks would be very beneficial. I mostly still eat the same foods now, but have adjusted proportions and that's been sufficient for me to lose. I still eat most of the high calorie things, just less of them than before. A couple of things (in my case pasta and rice) I've almost eliminated entirely not because I think carbs are evil, but just because I found I wouldn't miss them if they were gone. When I do eat them, it's a smaller portion than before and I'm adding a lot of vegetables in to make up the bulk.
  • goal06082021
    goal06082021 Posts: 2,130 Member
    If you aren't already using the food diary to track what you eat, I recommend starting by just practicing logging everything. Don't worry too much about staying under calories for the first couple of weeks, this is just to build the habit of using the app and to get an idea of how much you're actually eating. People, as a species, are generally really bad at estimating calorie intake - we're bad at a lot of quantitative reasoning tasks, it's what we invented numbers and writing for, so it's not just you.
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    Just gonna point out you are not meeting recommendations for exercise with your 40 minutes walking. Ideally, you should also be getting some moderate intensity exercise - enough to make you sweat - plus some strength exercise, not necessarily weights, body weight will do, but some strength exercise to prevent osteoporosis and sarcopenia. You stated you don’t want to do this, but most of us do a lot of things we don’t want to do!

    If you decide to lose weight by diet alone, it really does help to log your food so you aren’t just guessing your calorie intake.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    johnstoncraig77 wrote: »
    I weighed myself today for the first time in a while. I am 94kg. As a 180cm man I think should be under 80kg. I have been losing weight in the past month or so but I think quite slowly.

    I was shocked at my weight because I don't feel like I eat much. If I ate any less I would hardly be eating anything.

    For exercise I walk for 40 mins every day - that's all. I've decided I will attack lunch. I will reduce that to a small meal. Not sure what else I can. I don't want to do weights or any more than walking.

    Sometimes peoples' expectations for weight loss rate are off. I know my expectations were unrealistic after watching The Biggest Loser. When you say you lost slowly in a month, how many pounds did you lose?

    With only 30 pounds to lose, set your weekly weight loss goal for a pound a week.

    https://www.myfitnesspal.com/account/change_goals_guided

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