Calories

[Elibee48]

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

[Elibee48]

^^ pushing the pram not peak ha ha!

[BridgeGirl Administrator 2 stone]

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

[BridgeGirl Administrator 2 stone in reply to BridgeGirl]

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

[Elibee48 in reply to BridgeGirl]

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

💪🏻🙌 x

[BridgeGirl Administrator 2 stone in reply to Elibee48]

You're welcome

[Elibee48 in reply to BridgeGirl]

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

[BridgeGirl Administrator 2 stone in reply to Elibee48]

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

[Elibee48 in reply to BridgeGirl]

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

[BridgeGirl Administrator 2 stone in reply to Elibee48]

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

[Elibee48 in reply to BridgeGirl]

Hi this one?

healthunlocked.com/nhsweigh...

Thanks Eli

[BridgeGirl Administrator 2 stone in reply to Elibee48]

Yes

[Elibee48 in reply to BridgeGirl]

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!

[Lytham 3 stone]

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

[Elibee48 in reply to Lytham]

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

[Lytham 3 stone in reply to Elibee48]

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

[Elibee48 in reply to Lytham]

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

[Lytham 3 stone in reply to Elibee48]

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

[Elibee48 in reply to Lytham]

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

[Lytham 3 stone in reply to Elibee48]

Yes, we're all doing great ! Here here

[PippiRuns 6kg Restart Jan 2025]

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.

[Elibee48 in reply to PippiRuns]

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

[PippiRuns 6kg Restart Jan 2025 in reply to Elibee48]

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.

[fattybygaslight]

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 ☀️😀

[Elibee48 in reply to fattybygaslight]

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

[fattybygaslight]

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

[Elibee48]

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

[Elibee48]

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!

[Elibee48 in reply to Elibee48]

Super helpful I meant ^^!

[PippiRuns 6kg Restart Jan 2025]

Thank you Hidden 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?

[Elibee48]

Thanks concerned / very knowledgable and helpful to know 👍🏻

[PippiRuns 6kg Restart Jan 2025]

Ok, thank you for taking the time to reply.