Help not losing weight

I just used this calculator, I swear these were first numbers that popped into my head.
40yo 75 kg woman height = 165 cm. (BMI = 27.5, which is exactly typical in UK ) Light exerciser
Calorie needs = just about 2000/day to maintain weight.

That rule of thumb (2k/day for a woman) is pretty darn good imho.

Ah, sorry, very, I wasn't saying she shouldn't do calorie controlled, I was asking her the question if she wished to. There are so many options out there, something different works very everyone, and it seems she's going doing the calorie route, not because she's thought through what will work for her long term and what she can maintain, but for no other reason than she got an Apple Watch for Xmas.

*The 700 calories is from a workout (usually Zumba, hiit or jogging/running for 30 minutes), a 4 mile walk, housework and running around after a toddler.

Today I've done 2 mile walk, 20 minute hiit work out, housework and running around after a toddler. I'm on 557 calories so far.*

I'd say that's about right then.

Women generally need and burn around 2,000 calories a day

If I ate 2,000 calories a day I'd gain weight

to get a calorie deficit of 500- if I my watch is telling me I am using 2,300 calories, does that mean anything under 1800 calories will help me lose weight?

In theory but I find if the 1800 calories was high fat/high sugar I lose a lot less than eating a low fat/high protein 1800 calories.

Thanks, Bluntness and I'm doing ok. No, I'm not the op, I thought I'd just add an alternative perspective to your comment.

Thanks very very and I'm sorry about your cancer, I hope you're well now.

Are you the op? I mean that nicely, I'm just a bit confused.

But are you sure you want to do a calorie controlled diet? I do keto. Because I'm a sugar fiend but I'm not too fussed about things like bread, pasta, potatoes etc. It kills my sugar cravings and reduces my appetite. I don't count any calories and loose weight easily on it.

I monitor calories because I do eat small amounts of complex carbohydrates. I've had cancer and am concerned about getting full nutrition so don't cut all grains and I don't limit veg or fruit. I don't eat much added sugar, no sweet things apart from special occasions. Calorie counting is very easy with an app. I don't get particularly hungry between meals. Cutting out sugar and simple carbs does that for me.

On average op, without over complicating it, five hundred calorie a day deficit means a pound a week weightloss. A thousand s day is two pounds,

So if you burn 2300 a day and eat 1300 you should lose 2lbs a week. If you eat 1800 you should loose a pound a week. Yes there are many variables there.

But are you sure you want to do a calorie controlled diet? I do keto. Because I'm a sugar fiend but I'm not too fussed about things like bread, pasta, potatoes etc. It kills my sugar cravings and reduces my appetite. I don't count any calories and loose weight easily on it.

We are all focusing on calories, because you got a watch for Christmas, but is this really the way of eating for you?

joggin, I don't weigh myself on weekends!

That should say, "my point was not about disproportionately losing muscle."

Def. agree it's not lineal. I used to track mine obsessively. I gain a kilo when I ovulate that I lose after my period. Some people suggest weighing daily. And finding the average at the end of each week to track. I also weigh myself 1st thing naked after one cup of tea TMI. My point being it needs to be fair to be accurate

If you lose muscle you slow your metabolic rate have to eat EVEN less!

My point was about disproportionately losing muscle! Which you obviously don't want to do. So you don't want your muscle mass percentage to go down. However, naturally a bit of muscle mass will be lost with weight loss unless you make serious efforts to build muscle. Otherwise you lose muscle mass (hopefully not overall muscle percentage) because you do not need as much to move about. Yes, you need less calories, that happens when you lose weight anyway! (See the TDEE calculator I linked to earlier)

joggin, absolutely but I'm not sure about your statistic. But it's not unknown for people to lift serious weight! I don't personally but weight training is getting more and more popular.

Another thing I failed to mention is that sometimes when you lose fat you temporarily gain a bit of fluid. Then it goes suddenly.

The result? Weight loss is not always linear! I would encourage you to to keep at it, monitor, then tweak depending on results over time.

Very very. If you lose muscle you slow your metabolic rate have to eat EVEN less! That become a vicious cycle. You can get stronger and leaner and lose fat alone.

Very very. I agree you can lose fat and gain muscle and not be losing weight but you have to be really lifting some weights. 99.9% of people not losing weight aren't in a calorie deficit, sometimes underestimating a cheat meal despite weighing things all week. I really think it's that simple.

I don't think it is unusual to lose a bit of muscle mass when losing a significant amount of weight, though. It stands to reason, a person needs less muscle to shift their body about if they weigh less. You just don't want to lose a disproportionate amount of muscle.

https://www.t-nation.com/opinion/the-politically-incorrect-truth-about-obesity?utmsource=facebook&utmmmedium=social&utmcampaign=article8708

If you go into too much of a calorie deficit though you will lose muscle aswell as fat. Use MyFitnessPal to count calories. Weigh everything. Set a calorie target. Don't adjust it for exercise. Higher protein will protect against muscle loss and keep you fuller for longer. 1g at least per pound of body weight.

If you're not losing weight you're not in a calorie deficit. Simples

Not quite. Muscle mass changes and fluctuations in fluid retention might be affecting weight. Equally if the macros are wrong they could be encouraging fat storage rather than fat burning (see earlier post).

If you're not losing weight you're not in a calorie deficit. Simples. X

You can look up accuracy ratings on devices. Apparently my FitBit is pretty accurate on running, if anything underestimates calorie burn but not so much on walking, tends to overestimate. It might be why I had to have a 'greater' deficit to see weight loss. But as I said earlier, macros and fluid retention factors might affect you also.

Yes, in theory. However, I, personally, only really noticed weight loss at a deficit of 1000 or more. So you may need to try it to see.

I don't know how accurate the calorie burn measurement is but I figure it's all comparative for me so it doesn't matter if it's not scientifically accurate!

Exactly! It gives you some parameters to work with. From there it is easy to tweak things if needs be.