I'd like to lose weight but set back by chronic pain..

[lana29]

I've never really managed to lose weight other than last lockdown got serious but since I've gained it back, I'm 5ft6 and 15 stone and I'm struggling with motivation. I have ADHD, mental health Fibromagla/chronic pain and a lot of foot problems with achilles tenditits and inflammation. It's putting me off exercise as walking triggered in first place but at same time I want to get fit to prevent this!

I'm keen to do calorie defecit but unsure if I've found the right thing online which was a TDEE which gave me calories of 2,257 then I think I need to reduce this by 500?

If anyone has any advice as I feel quite clueless on what to eat daily and what exercises would help!

Weight loss is mainly about reducing calories, exercise helps with circulation, muscle tone, improving cardiac help and loads of other great things but it's what you eat that determines your clothes size.

If you do a TDEE then what that should show is something like the attached.

The maintenance number is how many calories you should eat if you want to stay the same weight. Anything below that should lead to a loss.

The general rough number is 500 less every day would give you a 1-2lb loss per week.

Don't reduce below that as you'll end up too hungry and will cheat, whatever you choose to do has to be something you can do for a good long without going wild on the biscuit Tin.

I find I do better at losing weight when I reduce carbs, because they are high calorie so replacing bread with the equivalent amount of green veg would be almost impossible to eat that much food and also because I have PCOS and my body doesn't do great at processing sugar.

Best of luck to you, keep a food diary and be meticulous at weighing and measuring your food at first till you get a good feel for what a portion should look like and how much of something you can eat and still stay within your calorie limit.

And trying again with attachment