Log in
Weight Loss NHS
83,949 members44,803 posts

Calories

Hi all,

I’m restarting a weight loss after the birth of my baby last summer I done well just by hitting 10,000k steps pushing the peak a day lots of water and my sweet pregnancy tooth stopping as I never had one at all before pregnancy lol!

I’ve been on nhs BMI calculated and I need to hit 170lbs to be on track! Want to aim for 164lb though!

It has given me my calorie range do I aim for the higher end and for how long do I do this? I plan to factor in swimming 3x a week for 30 minutes and then 10,000 steps a day minimum walking to assist with this loss. Generally pretty active with my baby and out and about too!

Any advice from what worked for anyone when starting out using the nhs guide would be appreciated! Xx

34 Replies
oldestnewest

^^ pushing the pram not peak ha ha!

Reply

Hi :) You will have a range of approx. 400 from top to bottom and you should lose weight within that range. Experience here suggests you're better starting towards the upper end, the reasoning being it's best to eat as much as you can which allows you to lose weight, so you can reduce the amount as you lose and need fewer calories. It's not an exact science, though.

I suggest you start in the upper half of your range and see how you go for two to three weeks. Try and be patient (I know, I know, that's the hard part) and if you're not losing a pound or two/ half to one kilo per week, then reduce a little.

Recheck your calculation with every 7lbs/3kg loss and with any significant change on your activity levels.

Good luck :)

2 likes
Reply

You may find this interesting healthunlocked.com/nhsweigh...

1 like
Reply

Thanks so much will take that advice and have a read too!

💪🏻🙌 x

1 like
Reply

You're welcome :)

Reply

Loves reading your story on your profile - you’ve done so well and steady and sustainable. Very inspirational 👍🏻💪🏻

Reply

Thank you :) Here's what I wrote to mark my first year here healthunlocked.com/nhsweigh...

Reply

So awesome! All makes sense. I 100% struggle with being afraid of good fats and also reducing calories too much as I did as a teenager and at uni and worked out far too much I was obsessive. My will power was strong and my life revolved around how I looked! Things have changed now it’s all about my son, my fiancé and living a happy and healthy life. I am much more educated on what will work long term now and I have a huge respect for my body having carried a healthy baby. I am also in a good frame of mind to have balance. I Appreciate the support and will keep reaching out on this forum when needed as well as adding good advice to others when I feel I can give it! X

3 likes
Reply

Have a look at the post from MoMoreJunk, just a couple after this one of yours

Reply

Hi this one?

healthunlocked.com/nhsweigh...

Thanks Eli

Reply

Yes

Reply

Just read it so fab and full of facts! She’s done amazing! This forum is full of inspiration from all different walks and circumstances!

1 like
Reply

Hello and welcome , you certainly seem to have the exercise nailed, well done , im doing the nhs 12 week plan too and im just trying to stay mid way between my calorie range to allow for any mis calculations in the calories as its the first time ive counted, willI tweak as I go , good luck

Reply

Thanks yes I find exercise really helps me sleep better and clear my head plus I like getting out and about walking with my baby all wrapped up and warm he loves it too - looking at the trees and birds! Wasn’t sure about the calories as have lost weight before with averaging different amounts. I have an under active thyroid and my metabolism is definitely slower than even 5 years ago in my early twenties! X

Reply

Ha ha think mines been slow all my life ! (Thats been my excuse) I think things change as we got older. Your walks with the baby sound lovely, enjoy

Reply

Ha ha your right they do. I’ve been keen to enjoy my time with my baby and being off work rather than strictly worrying about food and calories and I’m still going to ensure I don’t worry but rather make the changes needed to lose this last bit of weight - I feel ready now! X

Reply

Oh that sounds so sensible and wise, keep up the positivity, you are an inspiration !

Reply

Thank you so much! Everyone who has lost weight and made positive and healthy changes is an inspiration! Hope your Monday is going well x

Reply

Yes, we're all doing great ! Here here

Reply

Hi Elibee, I’m just wondering if you are still breastfeeding? If you are, your calorie needs are higher than what’s prescribed by the NHS calculator.

I think you are on track with the habit changes you have already introduced (drinking more water, walking a lot, staying away from sweets). Depending on what your current diet looks like, your next step could be to make sure you eat enough protein, healthy fats and fibre.

1 like
Reply

Hi yes in the night I am still - so I have spoken to the doctor last week as long as I don’t go too low on calories, keep my meals very nutrious and ensure I drink plenty of fluids there is no problem. My main focus is cutting the snacks and batch cooking more healthy meals and increasing exercise again. As I generally eat very well and prefer healthy food - I just allowed too many sweet treats in pregnancy and did less exercise than I did pre pregnancy I think well I know that is why I piled on some extra pounds! Good advice thanks x

2 likes
Reply

It's good to hear you have consulted your doctor. And it sounds like you've got a good plan ready. I find that replacing unhealthy snacks with more nutritious ones works better than depriving myself.

Reply

I am sure you will return to your desired fitness and weight level soon, best to eat at upper end of calorie allowance to give you energy for looking after your baby ☀️😀

Reply

I agree and am going to do this to see how I get along as the weeks go by x thank you good luck on your journey

Reply

I noticed a lot of young mums in our local park power walking in a big group. Apparently they arrange to meet on an internet site called “meet up” so it isn’t always the same park, but it is a great idea o think

Reply

Thank you I will have a look see if any local!

Reply

The balance of what you eat is as important as how many calories. If you eat foods that overstimulate your insulin secretion you will be predisposed to storing body-fat at which times you can't burn it, then you will get hungry sooner.

Stay at the higher end of your weight loss calorie intake until you are losing a pound of fat per week, then have a maintenance break for about a week. That means increasing your daily intake by about 400 kcal of mainly natural fat.

After that time resume weight loss again at a slightly lower intake than before, to allow for the cumulative loss of body-fat, having further maintenance breaks each month or when weight loss slows to a pound per week again.

Cycling between weight loss and maintenance in this controlled way avoids stumbling into a plateau at low calorie intakes that will result in the body slowing metabolism more than is optimal, and enables you to get used to maintaining at lower and lower bodyweight on your way to your desired weight.

The ICS-NHS DPP Mediterranean approach has 5 or more portions of fruit and veg per day (mostly berries and/or non-starchy veg), 4 to 8 portions of low Gi carbohydrates, 4 to 8 portions of natural fat (favouring monounsaturated), 2 to 3 portions of protein and 2 to 3 portions of full-fat dairy. Keep to an eating window of only 2 or 3 meals per day with no snacking in between.

Their Low-Carb approach differs by having 5 to 10 portions of natural fat, 0 to 4 portions of low Gi carbohydrates.

Intermittent fasting is suitable for some.

5 likes
Reply

This is super healthy and will try this once I get to that stage. How many weeks or days do you just lose “water weight” for? Lots of people have said to be I will be carrying extra water weight which confuses me! Is this true and after a few weeks of cutting calories eating more natural fat, less carbs and more daily exercise do you then burn the fat each week?

Really appreciate your info and knowledge!

Reply

Super helpful I meant ^^!

Reply

'Water weight' is largely related to carbohydrate storage. We store carbohydrate as glycogen in the muscles and the liver; 1g carbohydrate holds about 4g water in the body.

So if you use up more carbohydrate than you eat, you lose some glycogen and some water. If you put back more carbohydrate than you use, you regain water weight. Simples.

The optimum is to aim to eat as much low Gi carbohydrate as you 'burn'. Too little stresses the body into attempting to make up the deficit from other foods. Too much causes the body to make fat when we have sufficient glycogen.

For most people this ideal is only about half the former RDA that is still to be found on some food packets.

Reply

Thank you Concerned I would love to read more about the dietary recommendations of the ICS-NHS DPP approach, but when I google it, I could find lots of info but no dietary recommendations. Could you provide us with a direct link?

Reply

The short answer is unfortunately no PippiRuns. The programme is so tightly regulated and standardised. The handbook they issue with the programme is available for purchase, but only a very limited amount of info is available from X-PERT Health who train the trainers xperthealth.org.uk/Research... .

Reply

Thanks concerned / very knowledgable and helpful to know 👍🏻

Reply

Ok, thank you for taking the time to reply.

Reply

You may also like...