How many cals to stick to to lose weight?

[2kidsintow]

I've done too many different things in the past and they are all a muddle in my head.

I've done old and new weightwatchers, but can't be bothered looking up points again.

I've done Welshslim in the past and that had 1250 x 5 days and 1450 x 2 days. I like the idea of myfitnesspal as it is free, has a good database and it is easy to find the cals for things when out and about (and I have the app on my phone and love the bar code scanner thingie - saddo that I am).

On myfitnesspal I'm on 1300 cals (split the difference of the Welshslim plan) but I'm concerned that their exercise cals earned are over generous and will result in my not losing weight.

I'm 5'6" and 12 st 5.5.

Any advice would be appreciated. I'm a teacher and am entertaining the idea of going back to school 6 weeks today lighter and slimmer. I have kids and have lots of picnic lunch days out planned so can't eat to little/to faddy without giving the wrong impression.

I do Zumba, lots of walking and have an exercise bike.

I found myfitnesspal very effective, as long as I religiously logged in. I am 5'10, was 11st 10 size 14-16, dropped to 10st 4 size 12 in 4-5 months. I have kept it off by continuing to use MFP on a regular basis.
Try to keep to your food calories and see the exercise calories as an extra weightloss bonus. Add loads of raw veg/fruit/yogurts to your picnics to set a good example to the DC and fill up on low calorie snacks

I have lost weight using MFP. I rarely eat my exercise calories and try to keep the food total to their suggested 1200.

I think that's my main question. They automatically add your exercise cals to your daily cals as if you should eat them. There's a thread on here about eating them and I know a lot of people don't eat them.

I'm trying a week of eating SOME of them, but not all. And I'll see how that goes. If I don't lose much then I'll not eat them at all.

Thanks

Firstly you need to calculate your basal metabolic rate here then work out your daily calorie needs by working out how active you are and how much weight you want to lose. I then adjusted the calorie goal in my fitness pal accordingly as their calorie goal was too low. I've lost just over a stone in 9 weeks without feeling like I'm on a diet or depriving myself. I was inspired (and lurked on!) the Eat More To Lose Weight Threads on here.

Sorry, you'll have to delete my info out of that link before you put yours in

I did the Boots online diet last year and lost half a stone in 5 weeks.

I stuck to 1400 cals a day.

I don't think its about the number of calories, rather than what the calories are.

ie You would lose more weight eating 1200 calories of mainly protein and fat than eating 1200 calories mainly of carbs.

My fitness pal is great, and i build up my exercise points, so dont eat them unless i have a special event or going to resturant ect...
and i agree with above, do work out your basic metabolic rate and calorie needs, then adjust calories as you wish.
What those calories are made up of will make a huge difference aswell

Am doing mfp and have lost 17lbs in the last couple of months. Currently weigh 11.7 stone and am eating 1200 calories per day. I do very little formal exercise, although I do walk a fair bit. this seems to be working.

Have also drastically reduced sugar and 'empty' carb consumption - am eating lots of veg and lean meat and eggs and am genuinely not hungry.

Thanks all.

Human, I used the link and it My BMR works out a bit over 1500, so is the 1300 on MFP too low? I think I'll keep it as it is, then not worry too much if I eat into some of my exercise cals.

And it came up without any details in too, when I loaded it Human.

I've lost half a stone in three weeks by consuming roughly 1400 cals a day. I'm 5.5 and now 10.5 stone size 14 ish.

I would think 1300 cals are too low, if your BMR is 1600 cals that's how many calories you burn every day without moving a muscle, so at 1300 cals you will probably lose weight at first but you can't sustain that way of eating for long which is why most people tend to yoyo diet. Far better to work use your BMR to work out your TDEE (total daily energy expenditure) and knock 15 or 20% off that which will probably give you a much slower but more sustainable weight loss.