I'm doing NHS 12 week plan just finished week 5 so weighing myself tomorrow morning.
I exercise a lot 346min last week running and 2 strength. So some days sticking to 1400 cals easy other times a real struggle. When I've gone over I've tried to go no more than 200 cals and no more than 2 days a week.
Anyone's experiences of this plan with lots of exercise? Any tips?
Also struggling with alcohol as finding it's abstention to fit in daily calories and it's a bank holiday weekend! Again any tips or encouragement. Thanks
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ClareMcr
Restart April 2024
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It's only left for me to wish you well on your journey
Sounds like you're doing really well, achieving a good level of exercise already and like Minniewinny has already mentioned, I'm sure there are people with greater experience in exercising who will reply.
Abstaining from alcohol is a very personal thing to try and manage (so is managing our eating I guess). I stopped about 14 weeks ago, one of the reasons being the same as you, 'to fit in daily calories'.
Finding a substitute drink for me was key and I now drink pints of diet tonic with Angostura bitters which is refreshing, filling and doesn't get sickly after 3 pints. Think of what may suit you best.
Letting people know my situation in advance of get togethers/parties helped manage their expectations as well plus my house is still stocked as well as it ever was so people who pop around regularly can be at ease (despite sitting across from the 'non-drinker').
Then there's focusing on why you abstained in the first place. Sometimes its hard to 'clearly remember' the reasons but when you note the calories down (I write mine in before I have them) I find that reminds me how they are sabotaging my main aim to have a healthy body.
Thanks for your advice. I'm still searching for an appropriate substitute drink. Will try your suggestion. I have also found it easier to stick to calories when I enter them first so will keep doing this.
On reflection all the friends who got very angry about my current weight loss journey have been linked to not drinking but particularly when they didn't know this advance. I think prior warning for get together will really help. So will use this tip too.
You sound really on top of things. Good luck to you and enjoy yourself.
I've just joined the gym and have found the same thing, it does make me more hungry. But on the other hand, feeling so much better is a great positive. I gave up alcohol on Jan 1st, for Dry January, haven't touched it since. So nearly 5 months. I have learned to realise now that I can't moderate, so i dont try, it's not part of my life any more, and I don't even think about it. Keep going, because it gets easier, I promise!
Well done on getting active and doing what works for you.
I've found I don't overeat after exercise when I've got a snack been making ones from the Change 4Life app. It's when I don't have them is the real problem.
Sounds like we are both doing really well and just need to keep going!
A loss of 5.9 KG which is getting closer and closer to one stone (0.929 of a stone!)
I'm on week 10 of the NHS plan.
Friends have noticed. I look different and my clothes fit. On Sunday I ran my fastest 10K ever improving my time by 5mins which is training but definitely helped by weight loss.
Checked BMI and I'm still overweight but now BMI of 29 so also heading in the right direction.
I drink alcohol within my calories and have lime and soda instead. I'm eating 1500cals which seems to work.
Thanks to everyone here for the support and advice.
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Hello and any holiday tips?
Hello :)
almost back to post baby weight
Hello everyone. I'm a newby on here
bye bye orlistat hello 600 calories diet 
