Help needed: Activity level, deficit, next steps :)

emsibun

Hello

I'm 33, 5ft 6ins, 143lbs (65kg) and have lost about 6 stone in 13 months. I reached a normal BMI over a month ago and have lost a little more since then. It's now a case of some fat loss, some toning while watching my calories. I'd still like to lose a few pounds but it's not the biggest priority. I'm on medication that, as a side effect, inhibits my appetite. MY doctor has told me I need to eat a little more and my personal trainer has challenged me to move into maintenance by not weighing in for four weeks - I'm trying to diligently follow this great advice.

As a legacy from the school summer holidays where I was looking after my two young children I have my activity level set to 'sedentary' and have been trying to use my exercise as my deficit as this usually gives me 200-400 calories. I have regularly eaten less than this recently as my appetite is low. I am trying on that score though - this ask for help is more about what I SHOULD be doing, working out a good plan, one that is based on my current lifestyle.

I'm not sedentary during school terms. My children are at school, I walk twice a day mostly carrying a rucksack filled with either groceries or workout gear. I tracked my walking today - an average day - and just my two walks (not including school pickups where I walk or anything around the house while doing housework or any of that) came in at 7.5km with an average speed of 3 mph in a total of 90 minutes walking. I don't usually log my walking - it's part of my daily routine. Which is no longer sedentary (you can see where I'm in a muddle I hope!).

I also exercise 5 times a week for between 30 and 75 minutes depending on what I'm doing. I might go to the gym for 75 mins, do some interval training on the treadmill, some weights (on machines) then some more cardio and some squats with weights and some floorwork. Or I might do 45 minutes of NIKE NTC training from my iPhone app (HIIT) or go for a 30 minute swim. I will burn between 200 and 400 calories during each of my my 5 exercise sessions.

So my questions are, with all this background and my diary open, what are your opinions on what activity level I should set myself? With a normal BMI but perhaps a couple of pounds left to lose how much of a calorie deficit would be optimum? Have i missed anything?

Thanks for reading - have a great day