Advice please. Really struggling with how many cals I can eat.

[Adheela]

I have been looking at my diet and also doing 30 mins a day of dvd since Monday. I have also been checking my weight daily in the hope it will motivate me. I was 11st 3 on Monday and yesterday morning I saw 11st5! So I was stupid and then made some wrong choices and ended up eating 1700 cals yday and doing no exercise. I am on week 3 of nhs weight loss plan and it’s helping me because I am increasing the exercise but seeing a 2lb gain upset me. I just wish I could lose a lb a week.

I feel like I’d i eat 1300 cals I will lose weight and if I eat more I feel guilty even though I am allowed that according to bmi checker.

Any advice please, what worked for u? So may of you have lost weight. I keep on joining and not losing.

[OliveOyl]

Hello Adheela. I am a newbie so you will get better advice from other members on here but here are my thoughts

First, your weight fluctuates daily so I would weigh once a week on the same day and at the same time if possible

Second, the NHS check on your BMI is accurate so I would stick to the calories they advise. If you eat less now you will slowly eat less and less as your weight decreases and I think when you have reached your target you will find it hard to eat so few calories and they will slowly increase to satisfy your hunger and the weight will go back on again which you don't want after all your hard work

As I said, I am a newbie and am learning myself so there are better people than me to advise but good luck with you weight loss

[Adheela in reply to OliveOyl]

Thanks so much for replying. My calorie range is btw 1350- 1750. Looking back at mfp I ended up eating 1500 daily even while trying to stick to 1300. I will hide the scales thank you MrJoshua and OliveOyl xxx

[MrJoshua 7lbs]

Hello.

Maybe stop weighing yourself daily and join a weekly weigh in this group. Only weigh in the morning either naked or with same clothes on. If you diet and still don't lose maybe best to see your doctor for advice and see if there's anything medical stopping you.

All the very best!

[IndigoBlue61]

This is such a common issue Adheela i am very pleased you have brought it up.

To lose weight you need to eat less calories that your body needs, BUT if you go TOO LOW your body will resist and cling to fat. The trick is finding the ‘sweet spot’ where you lose fat slowly (1-2lb a week maximum) but are eating enough to not be hungry. (Really important!)

There are a lot of posts on here about this see ‘Calorie Conundrum’ in the Topics section, but this post in particular healthunlocked.com/nhsweigh...

I hope this helps. Please trust the NHS BMI checker and the suggested target. If you are really nervous maybe add 100 calories a day to your current 1300. 😊

[Adheela]

THank you IndigoBlue61 . You always come to my rescue when I’m feeling like this. I looked on mfp and noticed I ended up eating 1500 cals even when trying to stick to 1300 cals (eating at night as I was hungry) so I think I will stick to 1500 like the v helpful article suggested and just look at what I am eating. Think to reduce carbs, maybe stick to 130g. I wish I could find the sweet spot.

I am doing 30 mins dvd in morning but may do another 15 mins in the evening. Maybe that will help me find the sweet spot.

Thank you once again xxx

[Tiggerr in reply to Adheela]

Are you taking measurements as well Adheela You're doing a fair bit of exercise and you may see waistline etc... drop, even when the scales aren't playing ball. Our bodies do change shape and even from my own experience, never act as you think they will.

The important thing is to never give up. There is a route to our goals and it's up to us to stick it out and keep trying different things if we have to, until we find what works.

[Adheela]

No I haven’t Tiggerr as I had previously and it never changes! But you have motivated me I will get the tape out and do the measuring first thing tomorrow. Would you be kind enough to look at my daily diary today. I was thinking of decreasing carbs but I think I need them x

[James40Cheshire in reply to Adheela]

I can definitely recommend reducing carbs and cutting out all processed carbs. It has really worked for me in any case. Switching to lower GI carbs also helps keep you fuller for longer.

[Adheela in reply to James40Cheshire]

Thanks James40cheshire. I will read into low gi carbs as moreless suggested this as well. Wow 8 stones wel done! u must be sooo proud of urself

[Tiggerr in reply to Adheela]

Well done for using the DD. Not many newbies go straight to using it, yet it is such a useful tool.

Happy to have a look but I'm not your person for understanding levels of carbs etc... I'm more of a cals in cals out person and gradually trying to make my diet more healthy.

Besides there'll be others there who've got a better understanding and will help nudge you in the right direction if you're completely off track.

Don't worry too much about trying to get it all 'right' at once. It can be better if we change a few things at a time and get them to 'stick' rather than shock our mind and body with too many changes.

[Tiggerr in reply to Adheela]

And James40Cheshire has just shown that I'm right about people knowing more than me.

[James40Cheshire in reply to Tiggerr]

I doubt that Tiggerr

[Tiggerr in reply to James40Cheshire]

You've just used 'GI' in a structured sentence... I don't have to say any more

[Hidden in reply to Tiggerr]

I am still learning all about the carbs too

[xvanillaskyx 4lbs Restart Jan 2025]

What those calories are also matters so if it’s high carb or salt then this will make you retain more water. Also empty calories like sugar are deceptive. Try making up at least 80% of those calories with whole foods and natural fats.