OllyJ_79 Member

How tall are you and how are you measuring your food? Do you weigh everything on a digital scale? Eating too few calories causes weight loss, there is no magic source of energy apart from your body consuming its fat (energy) stores

That's about 4-6 miles per day? There is a quick formula to work out walking Net calories based on distance, that is only calories burnt by the walking, not by just being alive as well. If you are short, below 5'4 (0.42 x weight lb's) x distance miles Taller people (0.35 x weight lb's) x distance miles Based on the…

If you are going to go 3 or 4 times a week, its worthwhile. If you are going to join and only go once or twice a month after the first few weeks, then not so much. Why not start running outside? Its free and you can see if you are motivated to keep it up before committing to a 12 month contract

That's pretty much it in simple terms, for weight loss calorie in vs calorie out is the king. From a health point of view, try to and meet your macros. Having a few crisps or pieces of bread is fine. I eat more bread now then I ever did before, and I can guarantee you it has done nothing to effect weight loss.

If you are under your calorie goal basically eat more. It doesn't really matter what, if it fits then eat it. It doesn't have to be what you consider healthy either, food is food, although try and hit your macros. The one item to be aware of is if you are logging your exercise and eating the calories back. In that case its…

You might have gone over those two days, a beer usually has anywhere from 180 - 220 per drink depending on strength and size..but when you look over your weekly average, you're deficit is probably still intact. Day to day isn't too important.

Sounds as though you're set to go..remember to adjust your calorie allowance as you lose weight, as you get smaller, so does your BMR. There's a good site here that describes most of the things you'd need to know about the acronyms etc http://calorieline.com/tools/tdee

Don't believe the hype you might see about alcohol stopping fat loss etc. Its true that the liver does process alcohol in preference, but a 500ml beer of 4% only contains 20g of alcohol roughly, so it is not going to take long to process. As long as it fits into your calorie limit its no different to any other energy…

One thing, I don't see any liquids being logged, apart from the occasional espresso. If you are only drinking water and unsweetened black\herbal tea's that's okay. Anything else needs to be logged if you wan to be accurate

Sorry, but no.

That means your BMR is around 1580, and with your work and exercise routine, that'd put you around 2200 calories a day to maintain. If you want to loose weight at around 1lb a week that'd put you on 1700 a day. Your logging looks pretty good, weighing in grams etc. If you've not long started exercising more, its likely you…

What are your stats first off?

With your stats, 5'7, 269lb, 20yrs, your BMR is around 2030 calories per day. Assuming moderate exercise 2 or 3 times a week, that puts your TDEE around 2800 calories per day. Hence 1200 would not be suitable for you. A much more realistic target would be to aim for a modest deficit you can achieve without feeling too…

There is a site that attempts to lay out the IF routine, I've not really checked it out thoroughly but it might be useful http://www.1percentedge.com/ifcalc/

It's likely, although you need to check, that this is giving you the gross calorie burn for exercise i.e including the calories you would have burnt laying in bed just staying alive, on top of your exercise. If you are logging this as additional activity, and eating them back, you need to subtract these to get your net…

My only comment with this is that the exercise calorie database is often wrong. Walking and running being way off. Example walking at 3.5 mph for 60 minutes says 310 calories, but I know from lab tets on people, that walking for my weight is 64 cals per mile Net, which would be 224 calories. Hence I would have just logged…

What are your stats?

For your size and weight, your BMR is just short of 1300, I'd say your TDEE without the ruining would be around 1800-1900 a day, however with the running, you'll be netting around 100 calories per mile run (0.70 x weight lb's) x distance miles), so that would add another 3000-4000 calories a week, so you could average that…

How tall are you? How many times are week are you exercising?

Perhaps open up your diary. It could well be you are erasing your deficit at weekends too. Starving yourself in the week generally leads to overeating when you do allow yourself food.

I think the most likely cause is that you you aren't at a very large deficit. The only way to be accurate is to buy some scales, and weigh it all in grams. Guestimating how much of a portion you have eaten is simply not accurate enough. Its fine for vegetables, but for high density items like bread, meat, oils, cereal it…

Yes, if it contains calories it needs to be logged. The only liquids you don't need to log being water, unsweetened black\herbal tea as a rule. Are you weighing the food?

There is no such thing as right or wrong food..Its all just a vehicle to get energy into your body. No different from a battery. From a health perspective macros matter, but from a weight, its all calories in, calories out. How are you measuring the portions you eat?

The routine sounds sensible, and it has been working. Your TDEE would be around 2350 if you are active at work, and running 3 times a week. If you were to eat 1600 a day you should loose around 3/4lb a week. You could be hanging onto some water weight if you have recently stepped up the exercise. If you are noticing better…

The 500-600 calories will be inclusive the the normal metabolic calories however, or gross burn. For Net you need to subtract the calories you would have burnt anyway just being alive, which is around 1 calorie per minute. Hence that would be around 317-417 Net burn for 180 minutes work.…

Usually because people believe weight loss is impossible, unless they buy expensive books, follow fad diets or cut entire food groups out. There is no magic involved, its simply about burning more calories than you consume. The main difficulty is getting over the psychology of eating less.

For 5'1 the stats your BMR is 1210, and your TDEE looks about right. Are you logging your food? How are you measuring it?

As above, details on your height, weight and goals are required

For your stats, your BMR is around 1270 calories a day, and judging by your activity your TDEE is going to be between 1800-1900 a day. If you are truly at a 500/cal a day deficit you would be loosing weight. Starvation mode, body holding onto fat etc are all myths and not based in science, so the most likely cause is that…

I checked you BMR for 4'10, and its around 1200 calories, for a TDEE of 1650 that would match an activity level of: Work: Sedentary Exercise: casual one hour walk 3 times per week, plus casual sports or moderate gym workout twice weekly Therefore if that was the case you would be loosing around 1/2 lb a week constantly. If…