Losing the weight safely.

[foamfollower]

Hi, doing ok on the plan but I have a question. I am very large and eating 2000 calories a day, this is the middle of my range allowed on the NHS BMI plan. My exercising has increased and I am walking between 5/6 miles a day now with the dog. Calories burned I think net is around 800 because I am large. I dont want to eat these calories as 2000 is ok and I don't feel deprived, only after a walk when I am famished, but I now fill up on fruit or veg. Is this ok? Or too drastic. I am entering week three of the plan. I have not weighed myself as yet as I decided once a month is better for me, not as depressing. I know I am losing weight as my clothes are looser but want to do it safely. Advice appreciated.

[IndigoBlue61]

Eating anywhere within the target calories should result in weight loss foamfollower but I wouldn't want to feel hungry 😕 Perhaps eat a little more on the higher exercise days? But still keep under the upper threshold. If you eat too little it will become difficult to sustain long term,

That said, it is very difficult to accurately measure exercise calories so take the figures with a pinch of salt,

[foamfollower in reply to IndigoBlue61]

I am just concerned that 2000 cals minus 800 cals for exercise is not giving my body enough? I dont want it to start burning muscle. Have I got this wrong?

[MrNiceGuy in reply to foamfollower]

Since 2000kcal is less than your recommended maximum allowance (to maintain current weight), the body utilises energy stored in existing fat to fuel level of daily activity/exercise, allowing body fat percentage to reduce.

The 2000Kcal consumed through food is used to maintain existence (keep the heart pumping/organs functioning) and ensure that sufficient energy is received to keep metabolism firing.

[foamfollower in reply to MrNiceGuy]

Thanks Mr Nice Guy, so basically I am doing ok.

[MrNiceGuy in reply to foamfollower]

You are indeed. Keep in mind that as weight reduces, fewer calories will be required to satisfy both minimum and maximum recommendations. As such, with each 7-10lb reduction, figures should be re-assessed.

[foamfollower in reply to MrNiceGuy]

Will remember that Niceguy

[nteapea]

If your clothes are looser it's working 😊

[foamfollower in reply to nteapea]

Def looser and I feel so much better in myself, think its all the fresh air too.

[WinWeight]

I think the calories used with exercise is a bonus. I don't calculate it. But I do eat extra if I'm hungry after a long walk. It looks like you are doing well and walking far. Wonderful! You may feel proud that you are 3 weeks in.

[foamfollower in reply to WinWeight]

Thanks Ribaka, perhaps I am becoming a little obsessed with calories and counting.

[WinWeight in reply to foamfollower]

Don't worry are all a little bit obsessed. It is the only way that you can see what the effect of small changes have on your weight. Mindful eating are learned behavior. It's like driving. In the beginning you have to think about everything and then one day you realise you just do!

I hope we will all learn to be healthy just like we all got used to being unhealthy.

[Hidden]

Hi when you take your BMI it asks you how much exercise you take. It then gives you a calorie figure you will need. So it you exercise a lot you might need to up it so check your BMI again on the pinned posts on here.

[foamfollower in reply to Hidden]

I did do the BMI, but had forgotten it takes into account your activity level, all is well.

[Hidden in reply to foamfollower]

Lol I only remember because I checked my BMI very recently.

[Hidden]

I agree with Hidden your exercise calories are already taken into account in the calorie calculation. It's worth checking this again on the NHS BMI calculator. Enter different activity levels and you'll see the recommended calorie ranges change according to how much exercise you do. So it may be the case that you could have more than 2000/day if your activity levels are higher now than you originally anticipated.

I also suggest looking at calorie cycling, where you adjust your calories day by day according to activity levels without altering the overall amount for the week. E.g. if you do 3 days of heavy exercise, you could have 2200 cals on those days, and only 1850 the other four days, and still be within 14,000 for the week.

My final suggestion is to time your exercise to happen immediately before a satisfying meal. E.g. exercise before dinner, or if you prefer early mornings have a filling breakfast afterwards. This is pretty much what I do, I even put things in the oven then go out for a run knowing it'll be ready when I get back

[foamfollower in reply to Hidden]

Thanks Ruth, have started planning meals around my walking I walk everyday, anything between 5/7 miles.

[Hidden in reply to foamfollower]

Then planning to have your meals when you get in from a walk should work. By the way I looked at the calories I've burned today with all my cycling and running and it's over 1,500 - apparently! I think exercise calorie burn figures should be taken with a pinch of salt to be honest

[foamfollower in reply to Hidden]

As long as the results are positive I can cope with that. Wow, cycling and running, tired thinking about it.