Exercise

Hello,

I wondered how much exercise people tend to do alongside having 1,400 calories per day?

I am only on week 1 but I found I overate yesterday by a fair amount because I walked for 2.5 hours.

I just want to get some advice and guidance early on in this journey.

For example- would cycling for 30 minutes per day and the Couch to 5k 3 times per week be sufficient?

Back on the straight and narrow. Aiming for a 16 lb weight loss by January 8th !!

Many Thanks x

8 Replies

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  • We need to take control of appetite mariaemilie for the reason you've experienced; it wouldn't matter how active we were if we continued to take in too much available energy.

    Activity is important for improving the body's functional capacity. For weight loss it is of little value if it causes us to want to consume more energy (as is the case with some foods too!).

    NHS guidelines are for 30 minutes moderate activity, 5 days per week. We need at least 24.2 hours, after a training session that is sufficiently intense to cause the body to adapt and improve, before commencing the next session.

  • Thanks concerned for your reply :)

  • I'm aiming to do a 50 min walk each day, supplemented with some cycling in the evening on the exercise bike. Doesn't always happen! Do what you can, but remember to fuel your exercise. I'm using myfitnesspal which is free to use online and is also an app to help track calories eaten and used in exercise. You may find it helpful for gauging how many exercise calories you can eat back.

  • Hi, I have about 1400 cals a day with two two hour walks at the weekend...and as much walking as possible during the week....have shed a stone in nine weeks so it's working...what's your starting weight....not a question one usually asks of a stranger lol.😄

  • Wow congratulations! I am currently 10 stone 2 (started last Friday at 10 stone 5) I had a cheeky weigh in this morning. I am aiming to get to 9 stone 3 by January 8th. :)

  • I think that's very doable....and love the fact that you've incorporated Christmas celebrations into the plan

  • I think it differs for everyone. It recommends 150mins of exercise per week without upping your calorie intake on exercise days. Easier said than done!

    I would say start by doing what feels comfortable for you.

    I started the nhs weight loss programme in June and have lost two stone. My exercise has been walking for half an hour twice a week and swimming for an hour once/twice a week. I don't always stick to this though depending on my shifts.

    My advice would be do what you can, and don't beat yourself up if you eat abit too much or don't exercise enough because tomorrow is always anew day.

    Good luck x

  • I walk at least half hour a day...gently

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