Help - Advice Needed

sperrj
sperrj Posts: 3 Member
in Health and Weight Loss
I weighed myself this morning and to my horror I come in at 12st 6....my heaviest ever! I have a holiday in 4 weeks and am determined to at least get a bit of weight off!!
My height is 5”5.

This is my plan…..if anyone could take a look and see if it’s doable, I would be grateful 

I’m going to cycle to work 4 days a week = 8 miles round trip few hills but nothing too crazy.

B = Natural Yogurt & Banana
L = Tuna/Egg Salad
D = Chicken/Steak & Veg
S = I’m going to try and not snack but if I get really hungry I’ll have some carrot/celery sticks or nuts.

I’m also going to go swimming at lunchtimes for about 20 mins 2 times a week. The days I don’t swim I’m doing to do Jillian Michaels DVD.

How much do you reckon I can lose in 4 weeks…..I’d love to have a target. I realise I’ve left it too late to make massive impact but would a stone be unrealistic??

Any advice suggestions would be great…..
Much Love xx

Replies

  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    Well weight loss is more about calories in and calories out and you didn't really provide any information on your calorie intake or your exercise output so really hard to answer your question.

    MFP or other sites have calculators where you can estimate your BMR (basal metabolic rate) and your TDEE (Total Daily Energy Expenditure) or amount of calories you burn in the day taking into account your activity. Basically for weightloss you want to hit something around 20% less calories than your TDEE whatever that is.

    The foods you have chosen seem like they would be pretty high protein and pretty low carb which if that is what you want to go for thats fine but might mean you have less energy during the day. Can't tell calories though without more info.
  • sperrj
    sperrj Posts: 3 Member
    More info.....

    BMR is 1490
    TDEE is 1788
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    More info.....

    BMR is 1490
    TDEE is 1788

    If your BMR is 1490 I sort of doubt your TDEE is 1788, that seems very low. Understand that BMR is if you are in a coma...if you get out of your bed and are upright for most of the day even if its just sitting at a computer your TDEE is probably already that high. If you go for walks or exercise it will be higher still. 1788 sounds like the sedentary TDEE for someone with a BMR of 1490.

    That said your calorie goal should be somewhere between your BMR and your TDEE generally speaking. If you want to raise your calorie deficit you can exercise more to raise your TDEE but you shouldn't go more than 20% below your TDEE to be safe.

    It takes 3500 calories to burn 1 pound of fat. Hate to tell you but making a noticeable change to your weight that would be visible is not really something reasonable to expect in 4 weeks.

    In my opinion you should use this motivation to get started on a diet and exercise program but don't set a goal that is only 4 weeks away or it will end in frustration.
  • eldamiano
    eldamiano Posts: 2,667 Member
    N.B. Running for 6 miles burns around 750-800 calories. If it is quick calorie loss you want, forget the Michaels woman..... Running is much more efficient.
  • mebepiglet123
    mebepiglet123 Posts: 327 Member
    Recalculate your tdee factor in all exercise. Do not underestimate. Then cut 15% off tdee. If you starve yourself you will lose lots but you will also find it again. If you really want to lose weight and keep it off I would suggest looking up eat more 2 weigh less.worked for me.
  • Patrick0321
    Patrick0321 Posts: 102 Member
    First thing jumps out at me is that cycling 8 miles a day, even if the hills aren't that bad and only eating what you have listed you will be hungry and the carrots or celery won't cut it. I only cycle 4 miles a day and I know if I don't eat enough and allow myself to get hungry I will pig out to fill myself up.
  • 2013sk
    2013sk Posts: 1,318 Member
    I think your food diary & exercise regime looks pretty good to me.

    I would say add some healthy fats into your diet if you can & also drink loads of water & green tea!!

    I think you will do very well.

    Your BMR is near to mine, so I would say your TDEE is just over 2,000 calories, Mine is 2,200, but I am 5ft 9 and weighing 146lbs.

    I would personally just try your best, eat as clean as you can, get your workouts in, and make sure you SLEEP, sleep is very important. I struggled with my sleep for two years, now I am sleeping that bit more I feel like I have more energy.

    Get some good fruit (Berries) and green veg in your diet!!!

    xx

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