Hi all. Please be gentle, I am in desperate need of weight loss advice!

I got engaged in May and have been trying to lose some weight for the wedding next August. I started at around 19st5lbs but find my weight is yo-yoing really badly. I just don't understand what I'm doing wrong or how to fix it. I'm using a Fitbit synced with MFP and have an office job so don't get much excercise during the week however I have been jogging at the weekends which amounts to around 2 hours a week and also using Wii Fit.

Currently MFP tells me that my food goal per day is 1430 but I see lots of people on here talking about BMR/TDEE and not sure how this effects me. I used the calculator at http://iifym.com/tdee-calculator/ and this tells me my TDEE is 2511. Should I then be eating 2511 calories or 1430

Also I'm not sure if I should be eating back exercised calories? I.e. On Sunday according to Fitbit I burned 3225 calories which meant MFP gave me 820 calories extra and put my net calories way down to 893.

I think I have opened up my diary, last week is not the best example as I was off work and ate too much Any help would be greatly appreciated.

Saz

Definitely start doing weight lifting. Compound exercises.

Thanks for the replies

On MFP I have put

Starting Weight: 19st 5lbs
Weight Goal: 2lbs per week
Activity Level: Sedentary

and it gives me
Net Calorie Goal: 1430

Ok, so that's basically 2430 (which is similar to your other estimation) - 1000 (3500 cals in a pound of fat, so 2lbs a week = 7000 cals under goal a week = 1000 cals under goal a day )

Honestly, I would consider a slightly less aggressive deficit, maybe 500-750 a day rather than 1000, just to make it sustainable. Everyone likes the idea of losing quickly, but that's worthless, if you can't sustain it, or just put it all back on when you stop.

Most of the time I dont eat back my excercised calories. It doesnt make sense in my head that I cant lose weight eating 1430 calories a day but could lose weight eating 1430+excercised calories?! Obviously if thats true then im willing to try it.

The point of exercise is to be healthier, maintain muscle mass, boost metabolism, eat more, so you're not on 1 lettuce leaf a day and such like, not to increase the calorie deficit, that's already set where we want it.

Yesterday is a good example of what I eat:
Breakfast = Porridge
Lunch = 1 x WW Pitta Bread, 1 tbsp WW Cream Cheese, 2 x Ham Slices, WW yoghurt
Dinner = WW Tuna Pasta, WW Fruit Crumble Biscuit
Snacks = Banana, Pear, French Fries(Crisps)

This was:
1110 Food Calories
131 Exercise Calories (I didn't do any exercise, just walking around at work)
979 Net Calories
451 Remaining Calories

My opinion - eat more, eat real food, don't get drawn into the WW trap, just eat what you like, providing it fits your macros and goal.

What sort of weight training should I be doing? Ill need to look into that.

To start off do something basic, like NROLFW, Starting Strength, Stronglifts 5x5, lift what is heavy for you, don't get caught in the "girls will get bulky and must stick to the pink barbie dumbells" nonsense.

Example, these girls are elite, lifting more weight than most women ever will, do they look bulky, or like men, or do they look awesome? My vote is for awesome!

http://youtu.be/mRkfaG38t7Y

At the moment I think I am eating way too many Carbs and not enough Protein.

Ties in with the comment about diet and macros above.

Hope it helps, and don't be afraid to ask about anything that's unclear,

Hiya saz good luck with weights. From reading posts it appear to be the way to go. I'm going to start at the weekend. I want to start lifting to gain strength in my upper body and also to try and correct very round shoulders. Will be interested to find out how you get on. Thanks to all who posted previously.

Started doing Starting Strength this week alongside my other excercise and healthy eating. 2lb off this week which is my first loss in a few weeks of stalemating!

Nice, great to hear that you've got things moving again.