HELP! Need to lose not stay the same weight!!

BeautifulBlair

Okay so for a while i've been just the same weight but i want to actually lose weight and not just stay at the same weight not losing or gaining. I'm about 5'11 and weight about 90 kg and my bmi is over what it should be, for my height the healthy range is 59.9 - 81.0 kg . So i would like to get down to 65 kg.

I'm currently using this program to monitor my eating, i eat 1200 calories per day and it's healthy stuff like chicken salads. salad sandwiches, fruit, salmon, sometimes things like chicken noodle dinners but i add them into my calories for the day and i know that you are supposed to eat some carbs. Is this an okay diet?

As for exercise, I'm currently about to start my third week (next week) of the couch25k running program, if you're unfamiliar it's basically a program that gradually gets you to be able to run thirty mins straight and it's only three days a week. When i just signed up on here it said that if i eat 1200 calories per day and aim for 650 calories burned working out each week then i should lose 2lbs each week and have lost 4.5 kgs by January 8th is this generally correct? Because if so i will definitely follow this plan. However i would much much much appreciate any input as to what exercise i could add to the couch25k program to speed up my weight loss to lose these 25 kg's!

So any advice/tips/schedules/recipes or basically anything to do with losing these kilo's the healthy way regarding food and exercise will be greatly appreciated. Thanks so much!!!

My basic food plan for a day is something like a tin of salmon for breakfast, a piece of fruit for morning snack a salad with chicken for lunch a piece of fruit for an afternoon snack and then a diff dinner each night, is it good to completely avoid any form of noodles and potatoes? By the way if i ever have bread i substitute it for the lunch salad and i only have two pieces and it's rye bread so yeah hope this provides more info for you to help me. Also at the moment doing the couch25k program each day i burn about 270 calories and i do that three times a week..is myfitnesspal correct in saying that if i eat 1200 calories a day and exercise 650 calories a week i will lose that amount of weight by 8th jan?

wtbyerdocmd

Looking at the food you are eating I have a hard time believing you are staying within your calorie goal. Are you sure your portions are right? That can really throw people off. You should be eating every 3 to 4 hours and make sure there is low fat protein in every meal/snack. I would avoid noodles and try a sweet potato (or a half given there is 100 calories per 100 g which is a small portion) and veggies for carbs. If you like bread, ezekiel is healthiest because even whole wheat gets broken down quickly. Steel cut oatmeal is really good for a breakfast carb too. You are tall and young too so 1200 ma be a bit low for you which may slow your metabolism down. The only other suggestion would be to add weight lifting 2 times per week to gain some muscle which again will bring your metabolism up.

Good Luck

BoresEasily

Display your diary so we can take a better look.

TrainingWithTonya

Based on your weight, you are sitting at a basal metabolic rate of 2160 calories per day. (This is an estimate and not as accurate as if I could add calories for your activity level, so it is a low estimate.) If you add 650 calories to that for exercise, then you have a calorie burn of 2810 calories per day. Eating only 1200 calories will give you a 1610 calorie deficit per day. That is way too much of a deficit. Eating that little while burning that much will train your body to hang on to as many calories as possible in the form of fat so that you don't starve to death. Granted, you aren't actually starving to death, but it is a biological response in the body as if we were living back in cave man times when food was sparse. Based on what I've been taught in my nutrition program, I'd recommend no less then a calorie intake of 2248 calories per day on the days you exercise (80% of the 2810 you burn) or 1728 calories on the days you don't exercise (80% of the 2160 you burn). This will train the body to allow the fat to be burned and not stored.

kitujainen

my metabolic rate is 1600 and i eat more or less that every day. The other day i had 2400 calories remaining and next day i ate 2400.
Do a variety of exercises so your body doesnt adjust. (I do pilates, kettlebells and stationary bike.)