Weight loss

[Majuran]

I started to go on diet from 27th August 2019 after the bank holiday day out where I was embarrassed about my big belly. When I started I was 83.5 Kg and went on a strict diet and only taking 1000-1200 calories per day. I made sure I take maximum vegetables to make my stomach full and take as fewer calories as possible. Today, I'm 78.5kg and lost 5 kg in four weeks.

I will continue my diet until I reach 68Kg and which I aim in early December.

[Lytham 3 stone]

Well done on your journey so far, hope you're not going hungry on those calories! Are you weighing in today? It can be found under "Events"!

Would you also like to join our Christmas Challenge? Here's the link to tell you all about it, I hope to see you there! x

healthunlocked.com/nhsweigh...

[lucigret]

Welcome to the forum Majuran

Well done on your weight loss so far. Your calorie intake is very low. Just a cautionary word, diets don't work long term. You need to find a sustainable way of eating for life. I would suggest that you take a look at the NHS BMI calculator to find out your own personal range of calories and try to eat more. The reason for this is that if you reach a plateau, you really don't want to have to lower your calories from where you are now as that won't be sustainable. It is great that you have incorporated so many vegetables into your plan and I would suggest that you also incorporate some good fats that will help to keep you full also

We have put together a Newbie pack to help you to navigate the forum, please take the time to read it, here is the link,

healthunlocked.com/nhsweigh...

Also, take a look at our What's Happening thread to see all the activities that we have on offer for you to join in with. We have found that participation is key to weight loss. I am sure that you will find something here to help to keep you motivated and involved with the forum ,

healthunlocked.com/nhsweigh...

Two really good places for support and advice are the daily Weigh in and the Daily Diary.

Wishing you success on your weight loss journey

[PippiRuns 3kg]

Hi Majuran - you have kick-started your weight loss which I am sure has given your motivation a boost. Good for you!

But I do agree with lucigret that your calorie intake is probably too low to be healthy and sustainable in the long run.

I weigh around 72 kg and I consistently lose .5 kg per week on 1600 -1650 calories a day. Why not check out what range the NHS BMI calculator suggests for you: nhs.uk/live-well/healthy-we...

[Majuran]

I am really thankful for your heartwarming support and advice. With regard to the pace of weight loss, I agree that I'm on the aggressive side of weight loss as I intend to reduce 1kg per week and therefore I cut down 1000 calories per day in order to burn 7000 calories from my fat. Since I'm virtually inactive as I have an office-based work and hence very less physical activity is required, I can only cut down my calorie intake to lose weight.

As part of my diet, I take nuts, a lot of vegetables, fruits, 1-2 bread slices a day, 1 coffee per day, beans, fish and chicken for Protein.

I make sure that I take 1000-1200 calories as I definitely want to reduce my weight to 68Kg before Christmas. In order not to starve, I eat salads and fruits to make my stomach full. I completely avoided snacks and desserts.

NHS gives me the below advice;

Recommended daily calorie intake:

1628 - 2093 kcal

To lose 1-2lbs a week stick to the lower end of the range.

I understand that an adult man needs 2000-2200 calorie per day and not sure how I can lose 2lb weight with 1628 Calories.

Any advice?

Thank you all for all your support, advice and motivation

[HereWeGoAgain72 in reply to Majuran]

Hi Majuran,

You and I are in a similar recommended calorie bracket from NHS. Mine is 1,613-2,073 a day. At the start of my journey before I calculated this, I tried doing 1,300 a day. I was miserable and knew it wouldn’t last. I also knew that as before, I would ultimately pile the weight back on in the future.

So I decided to do it right, or not do it at all. And although it’s nice to have a goal in mind (Christmas), I think it’s more important to value doing it sustainably and for life, rather than quickly and potentially not permanently.

I cannot echo enough that you should stick to the recommended guidelines for sustainable weight loss. If you have clicked “sedentary” as your activity and it has given you 1,628 calories minimum - I would recommend sticking with 1,628 for weight loss.

Best of luck to you my friend

[lucigret]

I’m so pleased that you have worked out your personal calorie range 😊

I do realise that it can be frightening to think about raising your calories when you are doing so well. My concern, as I said yesterday, is that you will reach a plateau. I would suggest you slowly increase the calories and see what happens. 1-2lbs loss is the recommended amount a week. Fast weight loss is great whilst it’s happening, but sole destroying when it comes back just as quickly. A slow weight loss is much more sustainable, even if it’s frustrating 😏

I would take note of what you are eating and would be cautious of white carbs. Increase your fat intake to keep you full. Use full fat yoghurt, cream, cheese, olive, coconut and avocado oils to cook with, eat butter and fatty cuts of meat. Also remember all calories are not nutritionally equal.

You might find this interesting 😊

healthunlocked.com/nhsweigh...