How can I burn more calories without realising?

[IsTheRainEverComingBack]

So I’m getting fatter and fatter. BMI is nearly 30, I’m uncomfortable, miserable and annoyed. My diet isn’t that bad, minimal ‘treats’ mostly lots of plants, I’ve stopped drinking. The weight is not coming off.

The main reason is I burn hardly any calories. I work from home and have no kids, so it’s easy to not leave the house for days. 2500 steps is a good day. I used to go to the gym and do yoga but now it just seems overwelming. Deliberately exercising is hard to get motivated for, I like walking but waking round my concrete suburbia is a bit dreary.

I’d love your tips on how to get motivated or get moving in a way that feels like just a part of my day. If that’s even possible...

I've lost a stone over the last 6 months. I started by doing a 20 minute brisk walk every other day and cutting out snacks. Built up my fitness and now run 20 minutes 3 times a week. I haven't 'dieted' at all other than cutting snacks. It can work over time but it won't be quick.

I’m sure I could be stricter with food. No I don’t need 2000 calories a day when I’m so sedentary, if I do 10,000 steps a day I burn about 2,200 cals (thanks Fitbit) but obviously need a deficit from that. But having tracked micronutrients for a long time I’m also conscious that if eating only 1000cals a day it’s much harder to meet all nutrient needs without supplementing. Not impossible perhaps, but harder.

I think it’s the lack of speed that’s hard! I know slow, gradual weightloss is best but it’s hard to stay motivated. I think really sticking to daily walks is a good place to start, and a bit more meal planning.

Noone burns 2200 cals from 10k steps.

It's more like 500

10k steps is more like 400 cals ish.

Miladymilord that’s how much I burn in a 24 hour period on days I do at least 10,000 steps, according to my Fitbit.

So it’s going throughout the day, not the 10,000 steps in isolation

Here is yesterday, where I did 8200 steps and burnt about 2000 calories over the course of the day. I worked from home, and walked to and from two train stations.

It is slow. And steady. And boring! Completely get you. I have been overweight for years. No exercise. Eating too much and drinking way way too much. Have lost a bit on and off over the years. Have tried every diet going. Wanted the quick fix. Always wanted the quick fix. A stone in a week please! It was all or nothing. Usually nothing because all isn’t sustainable.

So earlier this year I started MFP. I’m not rigid about it though. I need to get back to doing it properly as I’ve lost focus a bit. But with that and walking I have lost over a stone. If I had had my usual approach of all or nothing and done basically nothing I would have probably gained.

I’m on around 1400 cals a day. Don’t eat my exercise calories but if I’m having a day where I feel more hungry I have something extra but make sure it’s good calories. Protein usually. Hard boiled eggs. Or almond butter on oatcakes or a Babybel and an apple.

I’ve just forced myself out and did 5km. Feel much better for it.

Don’t try to change too much at once.

You do need to move more so try a 20 minutes walk every day.

As someone else said dance! My dogs think I’m bonkers but I do that often.

I walk around the house too. Was heating up some soup for lunch in the microwave and I walked around for the time that took. I walk up and down and in and out rooms regularly.

My Fitbit reminds me if I haven’t done 250 steps every hour so I always get ups and do that when I get the buzz. It’s usually at ten minutes to the hour so often do the remainder of the steps but then just keep walking until the hour is up.

That Fitbit figure includes what your body just burns existing. Have you worked out your BMR? Work that out and subtract it from that Fitbit figure and that’s your exercise deficit.

Thanks Peridot tracking calories in Fitbit does the same thing as MFP, says how many to eat for your goals. I’ve been strict before but should really do it again. I find it quite hard to input everything when I generally home cook without recipes, and usually make extra for lunches, so working out what’s what is a bit of a faff.

It is a bit of a faff I agree. I keep saying I must sit down and save some recipes to it but never do.

I’m tempted go order some low calorie meals from Cook and have them and other stuff that is easy to track.

I use both MFP and Fitbit too. Have them linked.

Yes I know it’s what I burn existing, that’s what I said? That’s still what I need a deficit from, I do understand how this works. My BMR is about 1400 cals.

Take a fitness class, doesn't matter what it is*, but you'll feel the benefit of having some structure in your life, and the social aspect of a community class will be really motivating. Try to find one that's near enough to walk or cycle to. There's a website called Classfinder which is full of community classes.

*the best kind of exercise is the one you actually do, so make sure you take a class that you think will be fun. Doesn't matter about the intensity.

Days I don’t walk much I don’t burn anywhere near that, so would need to eat much less to create a deficit. Hence needing to move more.

Ok. Got a bit lost with other replies too I think!

Peridot just a bit! I think the crux of it all is ‘just bloody do something’!

This is the calorie burn ratio for walking - the estimate by a pp is way out:

.30 x body weight for each mile when 3-4mph

www.runnersworld.com/weight-loss/how-many-calories-are-you-really-burning

@istherain

I use the MFP recipe builder which, once you know how to use it (not that intuitive, but I know how to do it now) means you can make any recipe with any ingredient and know exactly how much you are eating whatever the portion size.

I can womansplain it to you if want to know more :)

My two penneth worth....
Move more.
When doing household chores, put music on and move to it. Jog on the spot when folding laundry, do the Harlem Shuffle when moving around cooking in the kitchen, always use the upstairs loo etc.

Jog on the spot a bit when tv adverts come on. Holding 1kg weights will increase calorie burn .

Fidget when at your desk. Tap your feet, lift your bum cheeks up and down.

If you can, treat yourself to a brisk walk...however brief.....as often as you can.

I am short too (5 foot 1) and largely sedentary. I am 43. I was shocked to find out that my TDEE is 1399 calories. Which explains why ive put on so much weight. I am trying to stick to under 1000 calories a day now, and I’ve lost 4lb. It’s a start.

What are you eating for your 1000 calories WellTidy? I think the ‘2000 calories for a women’ thing has been really detrimental, I know I don’t need that much, but I do want to make sure I’m getting what I need.

The best results I've had, we're gained by lifting weights X3 a week and doing one 30m HIIT a week

Yes I think HIIT would be a good idea. Are there any YouTube videos or plans you’d recommend?