Daily Calories for Weight Loss?

ailers123
ailers123 Posts: 4
in Food and Nutrition
I am 26 years old and currently weigh 136 lbs (9.7stone).
For my small height of 5ft2inches I find it very difficult to carry weight – and at the same time shift it.

Two years ago I quit smoking. At the time I was 8 stone and was healthy and curvy.

I would like to get back down to 8.5 stone before my holidays in one month.

I am wondering how many calories a day I should consume?

For two weeks now I have been using 1,200 cals a day (a little more at the weekend), and I am only down 1.5pounds.

Advise welcome?

Replies

  • Mokey41
    Mokey41 Posts: 5,769 Member
    You don't have a lot to lose and it won't come off quickly, this isn't Biggest Loser. Sounds like you're doing just fine with that loss rate.
  • ailers123
    ailers123 Posts: 4
    Thanks for the response. I hope that it is easy as you say!
    The most difficult part for me is snacking a) at my desk at work and b) at home on the couch.
    It is almost nearly impossible for me not to snack on the couch in the evenings.

    If I am able to tackle this, I hope that I will be ok.
  • ChristyRunStarr
    ChristyRunStarr Posts: 1,600 Member
    For calories, check out helloitsdan's post (http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12) as for snacking at your desk-keep healthy things like apples, oranges, other fruits, some veggies or even something like crackers and cheese(if you have a fridge-most of the laughing cow cheeses are 35 calories a wedge) Give it time, it'll take longer than 2 weeks, I didn't lose anything for almost 3 weeks when I first started
  • katevarner
    katevarner Posts: 884 Member
    Get rid of the snack foods. If you don't have it, you can't snack on it. Or if you just have to do it, get some veggies you can snack on so that the calories aren't a problem, and make sure you budget the calories in. Or if you go over, get up and do jumping jacks or walk/run in place until you burn off the extra calories.

    And there's really no way you will lose that much in a month if I understand a stone correctly. Try more like a pound a week. At most.
  • buzzbuzzybuzz
    buzzbuzzybuzz Posts: 1
    I am hopeless at dieting - as soon as I set a calorie limit I start snacking and it was an almost impossible struggle to try and meet my 1200 calories per day.

    SO......... I started to excercise, if you can't stop eating calories, why not burn them. I started to cycle 20 miles per day - always the same circuit (1200 calories burned for cycling 20 miles) - at first 20 miles felt like a massive distance, but now it takes an hour and 12 minutes. I was 14 stone exactly on 8th October 2012 when I started and am 11 st 12 now. I hardly ever manage to keep below 1200 calories of food per day but with the excercise it is absolutely no problem.

    If cycling 'isn't your thing' do an hour's brisk walking every day and burn about 300 calories - two things, it is very difficult to snack while you are walking briskly! and secondly, if you know that one chocolate bar will 'wipe out' the calories you've just burned on your walk, it's easier to resist it!! Get the Endomondo ap if you have a smart phone - it links with Myfitnesspal and automatically enters the calories you burn into your MFP diary.
  • HMToomey
    HMToomey Posts: 276
    It won't happen overnight, you have to give it time!
  • ailers123
    ailers123 Posts: 4
    Thanks everyone so much for the comments.
    I like the idea of the alternative snacks – laughing cow and crackers etc.
    I tried the nuts thing, but I found I would just eat the entire bag if it was in front of me.
    Nuts are good only in moderation.

    There is one massive pro and one massive con to calorie counting each day.
    (for me anyway).

    Pro
    It provides clarity on how much I am eating and gives more information on the foods I opt for.
    It helps to control my intake.

    Con
    I almost find myself racing to reach my daily limit!
    I know it sounds crazy but it’s the truth!
    Then I find nothing left for my calorie allowance in the evening.

    I will take all the advice on board guys and keep going.

    I do agree I am probably being v. optimistic to reach 12 pounds in 4 weeks. : (
  • Firefox7275
    Firefox7275 Posts: 2,040 Member
    I am 26 years old and currently weigh 136 lbs (9.7stone).
    For my small height of 5ft2inches I find it very difficult to carry weight – and at the same time shift it.

    Two years ago I quit smoking. At the time I was 8 stone and was healthy and curvy.

    I would like to get back down to 8.5 stone before my holidays in one month.

    I am wondering how many calories a day I should consume?

    For two weeks now I have been using 1,200 cals a day (a little more at the weekend), and I am only down 1.5pounds.

    Advise welcome?

    You should not be aiming to lose more than half to one pound a week at your size, no way a stone in a month you have left it far too late for that. You are already in the healthy Body Mass Index range albeit near the top, so you need to change your body composition (more muscle/ less fat) than simply losing weight so you get slimmer but not necessarily much lighter. Trying to drop weight too fast results in dehydration and muscle wastage so you end up softer and flabbier than before and prone to gaining fat quickly as soon as you come off the diet. Best thing to do is net above your basal metabolic rate which is about 1400 calories, eating more on the days you exercise.

    For snacking stop having junk food in the house or otherwise accessible, don't go to the shops or vending machines that are triggers for you, don't carry money with you that you don't NEED, carry healthy foods at all times. Eat regular filling healthy meals including breakfast, enough overall calories - if you skip meals or starve the body it will crave snacks for survival.

    Check out the Smarter Science of Slim website and podcasts on iTunes.
  • ailers123
    ailers123 Posts: 4
    Thanks for your response. I agree. I do need to start toning up more to get rid of the flabby bits.

    Thanks for all of the advise everyone.

    It has been very beneficial.

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