Struggling with weight loss :(

Luna8919

Hi all im currently 6 ft and about 183 pounds (13 stone 1 pound) and i want to get down to about 147 pounds. I have no idea what my daily calorie intake should be and what i should be eating and how much i should be exercising. I have a small child so its hard to get to it at times but main concern is what i should be eating for breakfast lunch and dinner currently i have wheat malts with skimmed milk for breakfast. A ham and low fat soft cheese sandwich on brown bread with lettuce cucumber and tomato. Sometimes i have the same for dinner because i dont know what else to have. Any advice?

Mads1997

Ummmm when you entered your stats into MFP how many calories did it give you to eat per day. That would be a good place for you to start.

ChristyRunStarr

What Mads said...or go here (http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12) as well and figure out your TDEE and BMR

KenosFeoh

Fill out the goal section here on MFP. Choose 1 pound per week. Eat the number of calories that it gives you, and log all your food and exercise.

Luna8919

1,310

Dlf312

Start with your doctor and decide together what you should do. Since I am not in your country I do not eat what you do. Good luck.

Luna8919

When i enter to lose 1 pound a week it gives me a calorie intake of 1,780 isn't that too much?

GomesDavid

Aim to lose 1-2lbs per week. You do this by creating a caloric deficit. If you normally eat 2k calories a day and now you eat 1500 calories. You are cutting out 3500 calories per week. It takes around -3500 calories to lose a pound. So, if you wanted to lose an additional pound per week. Then burn another 500 calories per day more than you normally do.