Slightly confused newbie...(6 Posts)
I've just started 5:2 and I think I am doing ok so far. I've read the website and looked at other sources and getting my head round it. I put my details into a TDEE calculator and it came out at 1800 per day.
So I think this means that I can eat 1800 per day 5 days a week, and 500 on the other days?
But... I aISO read that you need a deficit of 3500 cal per week to lose 1lb. But on the 5:2 plan as above I am only 2600 cal down. So, have I got it wrong and do I need to recalculate? Am I supposed to work out the other days calories differently?
I am so determined this time and I love the freedom that calorie counting gives me but I don't want to get it wrong!
Thank you so much for any advice, I'm really really keen to sort myself out and I want to get it right! I've even started getting a fruit/veg box delivery and eating lots more healthy foods. New me! But I really need to lose weight - 3 stone to start with!
Hi, how's it going! Try not to get too hung up on numbers-they are all approximations, and everyone's body is different. Aim for 1800 on your non fast days, and see how it goes for a few weeks.
The idea of 5:2 is you get the calorie deficit from the 2 x FDs, then you relax and eat "normally" on the 5 NFDs, where "normal" is set at TDEE.
That means 2 "diet" FDs and 5 "maintenance" NFDs each week.
There isn't a set aim for a particular calorie deficit: The aim is to achieve a weekly deficit that is sustainable for as lomg as you need to lose weight.
That deficit varies according to TDEE, e.g. men usually have a much bigger deficit and hence lose v quickly.
It takes about 3000 cal (not 3500) deficit to lose 1lb, but most people seem to average 1lb weekly unless they have unusually low TDEE, and / or they overeat a lot on NFDs.
Usually, people with a lot to lose and / or a high TDEE lose more quickly.
+ Calculate your TDEE for sedentary and also the TDEE for your correct activity level (if not sedentary)
+ Aim to be around this TDEE bandwidth for the first couple of weeks, while you get used to fasting and can judge how easily your weight loss is proceeding.
You can review after 2 weeks and tweak up or down accordingly.
Good luck. You sound v enthusiastic & motivated.
Come join us on the main thread #60 for daily support. We're very friendly
Thank you so much for replies. I really want to get this right! I have done 2 weeks now but not weighed myself yet (I don't have scales so I weigh at my mums!)
I'm actually finding it ok, I like the freedom of having what i fancy within reason (I had a pie for dinner the other day. A pie! It was 500 cal so I just had it with vegetables. But I like being on a diet and eating a pie!)
The fast days aren't too bad, I'm getting used to them. I think I need to relax a bit more on NFDs but I have a history of bad relationships with food and I feel less anxious if I know I am doing it "right"...
Will come and find the main thread. Thank you so much
I had a pie for dinner the other day. A pie!
Brilliant! That's the beauty of this WOL - nothing is off-limits.
Two things I've added back into my repertoire since starting 5:2 are trifle and tempura - I'd never even consider these when I was maintaining my weight as determined by WW! (24lbs more than I am now! )
I'm on record as saying I've never eaten so much cake, etc, whilst still losing weight!
Here's the main thread - we're very friendly on there!
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