Should i know better

Hi i am a 53 year old male with an 11year old son. Any tips to lose weight currently 5ft 7inches weigh 22stone 4 pounds, lost weight in the past but it has flew back on . Dont want to be a fat dad. I am very active for my size . I do long dog walks also active at work . My cholestrol is good and blood pressure fine. When i have dieted in the past i have tried to lose weight quickly by not eating properly . Is there a set amount of calories i need each day to gradually lose weight ? and how do i share out the calories with each meal.

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  • Hi Roger and welcome. Try to change to healthy eating rather than starvation this time, it will take longer but more likely to last. Cooking from scratch is really important which means ditching any ready meals top foods. Just think what a fabulous lesson you will be teaching your son. Maybe you could both cook together and learn about ingredients - just a thought.

    You will get lots of support here . Take care

  • Hi and welcome, Roger :)

    Time to stop thinking diet and to start thinking new, healthy, sustainable lifestyle :)

    Check your calorie allowance on the NHS BMI calculator, choose a number at the higher end of the range, then prepare 3 meals a day. You have a daily total to play with, so how you apportion those calories is up to you and you don't need to eat exactly that number every day. It's actually good to keep your body guessing, by eating different amounts every day, keeping to within your weekly allowance, overall. I hope that makes sense! :)

    Take a look at the Pinned posts section to the right of your screen (bottom if you're using a mobile), read the Welcome Newbie thread, then move through to the challenges, where we hope you'll find at least one that will appeal to you :)

    Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news :)

    Have a look at the 12 week plan, as a lot of people have been successful with it. Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate :)

    We run daily weigh-in's and you'd be very welcome to join us. The threads can always be found in the Events section, to the right of the home page, bottom on a mobile.

    We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. We hope that you'll join us here, regularly, too :)

    It's only left for me to wish you well on your journey :)

  • Hi Roger and welcome to the group. You have some weight to shift but you can do it by following the guidelines starting with the 12 week plan.

    Using your figures your Base metabolic rate is around 2,200 calories a day. To lose weight you must be in calorific deficit so I would look to be consuming around 1800 a day to begin with, that will make sure you are not starving yourself.

    Cut out all sweet stuff and cut down on alcohol, bread, rice, pasta and potatoes. Weigh everything out and count the calories, plan your meals and watch your portion sizes too.

    Good luck, this will change your life :-)

  • Hi RogerWatt Welcome to us, it is such a great site and you will get lots of support and information on here. It has really helped me. I found out here that before every time I wanted to lose weight I was dropping my calories from the small amount I ate anyway and that was why I was putting weight on. To actually lose weight you need to eat a certain amount. I went to the bmi and looked it up and now am managing to lose weight by eating more. It is great as I find it weird that eating more is making me thinner it's great though.

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