How many calories

[debbidoo]

Hi, just wondered do you all aim for the recommended 1400 a day (for women) or do you increase it if you have more to lose? From past experience this is important for me. If I aim too low I get over hungry and binge. But too far the other way and the weight loss is too slow so I lose motivation.

[WeightWarrior]

I didn't know what I was supposed to be eating either, I used the NHS BMI Calculator. It takes gender, height, age, activity levels into account. Here's a link to it:

nhs.uk/tools/pages/healthyw...

I have to say I was relieved when I found mine was higher than 1400 calories as I'm very overweight and it would have been a massive shock to the system to cut straight down to 1400. I think it does decrease a bit as you lose weight, I plan to enter my details every stone I lose and re-check I am getting it right.

Good luck!

[WeightWarrior]

My upcoming holiday at the end of October sounds like a perfect solution lol - full English breakfast every day as we're staying in a B & B! Will the 5 days be long enough do you think? I usually come in at least 300 cals lower than the NHS recommended calories top estimate daily but I don't worry about it as long as I'm not hungry, which I haven't been. One day may be lower, another day is a bit higher, for example, a roast dinner one day, but then a fish and veg meal the next day, so it switches around a bit. I'm not totally avoiding fat, because I know it isn't sustainable for me personally in the long term, so when I cook roast chicken, I do have a piece of skin and this is working for me because I don't feel deprived. I figure, if it stops working, I will review again.

[WeightWarrior]

Sorry, I wasn't very clear there. I meant, I don't usually eat a full English breakfast every day, so the holiday would up the calorie intake a bit for 5 days. Would that help in combating the slowing up of the metabolism do you think?

[andrewleeone]

I just stick to the one target 1500 - exercise then takes care of a few calories and I lose between 0'5 and 1'5 KG a week - if I need to lose a lot I just take it 12 weeks at a time - on my second time through and the weight is coming off slower but its still coming off. It might not feel enough at first but believe me it adds up!

[Gonti 10 kg]

It isn't just about weight loss because then as you say it is hard to retain motivation.

My first target was just to eat regular meals, to make some healthier choices and above all stop gaining weight, monitor my weight regularly, stop binge eating and stop late night snacking. I started exercising gently but regularly at this time. Once I got used to regular balanced meals, things improved a lot. I started that process a year ago. I now eat very much in the way that Concerned describes above.

Then, in May this year, I started counting calories which really meant cutting portion sizes. I aim at 1450 but will go over a bit if I have exercised a lot. Like Andrew I have a lot to lose ( 5 stone in total) and I seem to manage to lose just under a pound a week. It helps to focus on what you can and should eat, and on measurements, on improving strength, flexibility, fitness, energy and confidence as well as weight loss.

So if 1400 calories feels too little add some to your allowance and bring it down as your appetite changes.

[GoogleMe]

I agree about the cooked breakfast. I regularly (ie several times a week) have a cooked breakfast. Mine is egg, veggie bacon and either rosti (potato grated into a dish and microwaved so it holds together before frying) or spinach drop scones (chopped raw spinach from the garden with a light batter)

[WeightWarrior in reply to GoogleMe]

Without being too graphic (cringing here), one of the biggest problems I have is that I literally NEED Kelloggs all bran with the painkillers that I take. Any suggestions on something else which keeps things moving along are welcome please! Porridge and other cereal just doesn't cut it unfortunately.

[GoogleMe in reply to WeightWarrior]

It might be worth trying to see a health professional about this one. Things have moved on (sorry) in our understanding and there are more strategies than just piling on the bran.

You may find that increasing the fruit and vegetable content of your diet works much better - although be aware that some people have paradoxical responses to some fibre sources (including things like All-Bran) and it can become something of a vicious circle.

Looking at your routines may also help - things like a well-timed glass of hot water to drink.

[WeightWarrior in reply to GoogleMe]

Thanks...I was given some fybogel a while back which didn't really work, then this stuff called movicol, which was also not that effective. The best thing I've found if I'm really struggling is max strength sennokot (spelling?). I obviously don't take it all the time, but if necessary I do. All bran does seem to help me, it's all I've found so far which can help...bran flakes don't work. I try to drink plenty of water. I have been eating tomato, lettuce, pepper, mushroom at lunchtime, and then at teatime I will have any of broccoli, cauli, onion, carrot, swede, peas, baked beans, depending on what we are having with the meal. Or vegetable stir fry is another fave. It has natural side effects, all that bran and veg, but I need to eat it lol. The doc was stumped when I told him what I eat and that's when he gave out the couple of other things to try, which I didn't find that great tbh. That's why I've tended to stay with all bran which I know works 90% of the time for me, and the very occasional sennokot. I know that it makes for a carb breakfast tho, but it seems to be all I can make work for me right now lol.

[Penel in reply to WeightWarrior]

Perhaps have look at soluble and insoluble fibre, they have different effects and you need to get the balance right. Exercise can also help to get things moving. Bran can be an irritant and may not be a good idea long term.