Balance energy requirement

Gardener want to loose weight- I am struggling to find the right balance. how much should I eat to loose weight and still be able to do my work? Now I eat lots of veg and fruit ,fish ,dairy, wholemeal bread and grains, occasionally some meat and and I get about 1600 -1900 ckal but I should have 1700-2200 a day apparently.(BMI calculator)

I work physically 4-5 hours a day digging, hoeing, bending, lifting and the 2-3 hours lighter work but still on my feet. Additional I do 90-150 min a week exercise - swimming and walking. I notice that I get dizzy or cold much faster and cannot work as long as I used to do before my illness in January and subsequently trying to loosing weight.

I cut down on sugar and sugary treats,I have now only very small amounts. I think it used to give me the boosts I needed to carry on for a days work.

Which food will give me my stamina back, without adding weight?

Any suggestions?


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2 Replies

  • Hi and welcome, Waldemar :)

    I would suggest that you speak to your GP about your dizziness and get advice from them re your diet, as we're not medically qualified.

    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.

    Take a look at the 12 week plan, as a lot of people have been successful with it, making sure to enter your details into the BMI calculator, to get a calorie allowance tailored to your personal requirements. 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 :)

  • I know when I didn't eat enough calories I put weight on as my body turned it into body fat thinking I was starving it so it could continue to survive and I have been told it's best to eat closer to the top end of the bmi calculator because when you lose enough and you have to go back to normal calorie amounts you are less likely to put any on because not too much has to be added into your diet. As far as your dizziness is concerned this could be many issues so would be best to speak to your doctor, I have heard many people in the past have had this but for various medical issues.

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