Net calories after exercise

height, weight, how much you eat, how much you exercise ?

I'm not a fan of eating to a number, especially if you're seeing results.

It sounds good to me you are losing waigh at a fast pase but later on it may slow down so make the most of it while it last .

Eat more.1200 calories is really low for the average man, even when sedentary. It can get hard to meet calorie goals when they get really high, but honestly, 2000 calories shouldn't be that hard to reach. It's harder if you're used to under-eating, or if you only eat low-calorie food, but if you include healthy calorie dense foods, then it shouldn't be a problem. I'm presuming you are restricting "unhealthy" foods (if not, there really shouldn't be a problem getting to 2000 ) so try foods like avocados, nuts, seeds, nut butters, cheese. Add oils to salads or cooking. If you normally have low fat dairy, switch to full fat versions. Avoid foods that are labelled as "low fat" or "lite". You can also drink your calories in smoothies, protein shakes, milk and nut milks. If you don't feel hungry now, it's likely that you will get your appetite back as you raise your calories.

Having a calorie deficit that is too large, and losing weight too quickly, can be counter-productive. We all risk losing muscle mass as we lose weight, but losing too fast can mean that you lose more muscle than you would otherwise. If your calorie deficit is too large, your metabolism might slow down as your body adapts to getting a restricted amount of energy. Your hormones could be affected. Remember that you didn't put the weight on overnight, it's going to take time to come off too. Your profile indicates that you have about 20 lbs left to lose? If that's the case, a rate of 0.5-1 lb a week would be more appropriate.

It's probably best to listen to your body and especially so as you are getting closer to your goal.

If you are fine with doing all the exercise, you have the time and don't feel too much like it's a chore, then continue doing it. If not, then maybe start easing up a bit.

If you are fine and don't feel hungry with all that exercise, then don't eat it back, but if you are hungry, start eating some of it back.

Unfortunately, hunger isn't a very good indication of what your body needs. It's very common for people who are consistently under-eating to lose their appetites, and it's also common for people who are over-eating to always feel hungry.

True - I actually wrote a bit about that and then deleted it before posting. For me, my BIGGEST fear about losing weight is losing the ability to listen to my body. I am very close to my goal now and I have to make a conscious effort to actually "listen" to my body rather than strictly following a number.

It's probably best to listen to your body and especially so as you are getting closer to your goal.

If you are fine with doing all the exercise, you have the time and don't feel too much like it's a chore, then continue doing it. If not, then maybe start easing up a bit.

If you are fine and don't feel hungry with all that exercise, then don't eat it back, but if you are hungry, start eating some of it back.

Unfortunately, hunger isn't a very good indication of what your body needs. It's very common for people who are consistently under-eating to lose their appetites, and it's also common for people who are over-eating to always feel hungry.

True - I actually wrote a bit about that and then deleted it before posting. For me, my BIGGEST fear about losing weight is losing the ability to listen to my body. I am very close to my goal now and I have to make a conscious effort to actually "listen" to my body rather than strictly following a number.

I can understand that fear. My problem is, I've never been able to listen to my body. Or at least, never been able to trust what it says! It's something I'm trying to work on now that I'm closer to my goal.

@maca

1 large egg around 90 calories
1 slice of white bread toasted around 87 calories
Apple juice ( con ) glass around 120 calories

Breakfast : 1 egg 2 toast = 264 + apple juice = 384
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In 73% dark chocolate ( 4 pces ) there are around 180 calories
1 Medium banana around 95 calories

Snack: dark chocolate + banana = 275 calories
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Tesco chicken casar wrap : 490 calories
Tesco jam donut x1 : 205 calories
Walkers Lights Simply Salted Crisps : 115 calories
....................................................................................

TOTAL = 1469 calories <<< and thats just by lunch time.....

Add to that say 100g penne pasta >alone< = 352 calories
some sauce of a kind and perhaps a form of meat and you would be hitting your BMR+Exercise with ease.

Could you post a rough break down of what you eat/drink in a day?


Pete aka <<<< that bloke

at 20st (280 lbs) he doesn't need to eat any more. He could eat nothing and lose weight.

Even at 280, i would highly disagree. I understand he has a large about of fat reserve, but under feeding will only lead to catabolization lean body mass. Maybe not as much as first, but the sooner he approaches his goal, the more likely it will happen. But also considering he is 48, the ability to lose lbm is greater.

It's a very simple fix... eat higher calorie foods; nuts, avacado, cooking in EVOO, eating peanut butter out of a jar, high calorie protein shakes/protein bars... lean meats (such as steak, bison, fish, etc..)

I agree that not everything should be "low fat"... and the closer to the original form the better. Oat's/Breads/Fruits etc