Hello

[Getoutdoors]

Hi out there. I'm aiming to lose 1 stone to take my BMI from just over 30 to about 28. Ok that's not in the ideal range but I'd be happy there. I run plus do some weights and indoor rowing so keep moderately fit. Key is to get my waist down from 41 to 37 inches I think too. My big problem is that if I cut my calories down by say 500 a day and lose a few pounds then within a few weeks I really have a strong desire to eat more - which I do and in no time I'm back to around 14st 5lbs and BMI over 30! Any advice appreciated.

[BridgeGirl Administrator 2 stone]

Hello Getoutdoors and welcome to the weight loss forum.

You've identified the problem very well. If you restrict your food too much, it isn't sustainable and you end up cracking our bingeing. The answer is to eat well, with an appropriate calorie allowance, with the aim of losing weight at a rate of around 1-2lbs per week.

I suggest you use the 12 week plan as your guide, and it's essential you get your calorie range from the NHS BMI calculator: it will be a range of around 400 and experience from successful losers here is that you are best starting at the upper end of the range.

To help you navigate the forum, we’ve put all the information you’ll need in a Newbie pack. Spend a few minutes reading this as it gives a full picture of the support and information available. Here's the link healthunlocked.com/nhsweigh...

We ask that you also read this important information about internet privacy and security, especially as you've left your post unlocked

healthunlocked.com/nhsweigh...

Wishing you all the best and hoping to see you around the forum

By the way, it would be interesting to know how you found your way to this forum

[Getoutdoors Restart Jan 2024 in reply to BridgeGirl]

Thank you - I'll read the links. I'm not cutting back too much just reducing my intake by 500 calories per day down from 2900 to 2400 and that does seem to lose me 1 to 2lbs per week but I do find that I still struggle to stick to that. The temptation to eat more is one I find hard to resist over time. My weight has barely altered over the last 15 years but my waist has grown by 4 inches! Overcoming hunger without taking on too many calories is key or I need to find more will power!

[BridgeGirl Administrator 2 stone in reply to Getoutdoors]

Well then, I have another suggestion for you. Why not think about having a real change to a low carb high fat way of eating? You will get support and information from the relevant forum healthunlocked.com/lchf-diet

And here's a post that might encourage you healthunlocked.com/nhsweigh...

[Minniewinny 5 stone Maintainer]

Welcome to the forum Getoutdoors

Have a good slow read of the newbie post - I call it the sat-nav to the forum benefits..

Have a wonder around the daily diary in events as many of us are on different types of weight loss plans.. We all respect your freedom to choose your route..

Enjoy the forum and join in as much as your able to get the best from it..

Cheering you on 🎉🎉🎉

[Ali_B62]

Hi Getoutdoors, unfortunately for all of us there's no way we can decide where we lose weight from, if only we could! It certainly sounds like you are improving your metabolism with all that activity, though. Have you got your calorie range from the NHS BMI calculator? Just wondering as you mentioned reducing your calories by 500 a day. Ali

[Getoutdoors Restart Jan 2024 in reply to Ali_B62]

Thanks Ali - sorry not been on the forum for a while. I worked out my calorie reduction as 500 a day since there are 3500 calories in a pound of fat and 7 days is thus required to lose a pound of fat. That said I'm sure fluid is lost too and maybe even some muscle. I guess though my calorie intake is still only coming down to male rda levels so I may be kidding myself. Think I need to keep very active to lose weight on 2400 calories 😃

[Ali_B62 in reply to Getoutdoors]

I wouldn't have thought you would lose muscle as you are so active. Interesting and logical way you have worked out the loss of a pound of fat in 7 days. I am not so scientific, I must admit, I just rely on the calorie range on the BMI calculator which tells you how many calories to eat a day in order to lose weight. There are others on the site (Ivan for one) who could offer a more scientific approach.