Chuffin heck.... how did that happen

[Petradreaming]

I knew I was putting on a bit of weight. I knew that I wasn't wearing those size 16 trousers just because they were 'comfortable'. I knew that my cardio fitness was shot to hell but how the hell did I get to 14 stone 2 lbs?

I have managed to put on 4 stone in 18 months... and nobody even mentioned it. You would think they would mention it.... somebody would say ' Hey Petra, you are packing it on a bit'... I obviously have no friends

So today I have decided to lose every one of those pesky pounds and get my fitness and strength back on track. I may be 46 but I am not over the hill and I have a date with the Hula Hula Beach Bar in June next year.... and I will be wearing a bikini.

Hope it is ok to post progress and thoughts here whilst I do this?

Of course it's OK. I could do with some inspiration too!

Same age and weight as me! How tall are you? I'm on a mission to get to 12 stone. I'm just shy of 6 feet tall

Lost 13 pounds this month low carbing

I am 5' 6". Have always been very fit and slim till now ( or 18 months ago) back injury and comfort eating. Aiming to get to 11 stone by April. I am so annoyed at myself.

somebody would say ' Hey Petra, you are packing it on a bit'... I obviously have no friends
You need to read AIBU more
the shit that people type about the friend who says exactly that is astounding

But hey
you spotted it

No snacks
TDEE eating (in whatever variety you like)
no booze 4 days a week

you'll be sorted for the rest of your life

2nd day of reasonably well behaved eating. Planning to get to the gym tomorrow morning for 45 mins cardio and some weights. I loved weight training when I did it years back but feel cardio is needed to shift some of this lard

remember never to eat back exercise calories ....
no matter how much exercise you do, do not "reward" yourself with snacks
or think that you can eat more

at least not until you've burned all of the 10,000 calories stored on your hips

Nah, once I get back into it I am pretty good at keeping to a healthy diet. With a back injury and general life stuff I took my eye of the ball... it is quite incredible how it can creep ( or in my case ) run up on you. Bad eating habits are so easy to form.

Pulled my lard arse out of bed this morning and was on the bike by 6.30am. Feel better for it.

Just another 365 days to go

Ta1kin can you talk to me about weight loss using TDEE please? I previously used MFP set at 1200 and ate back calories burned through exercise (have a HRM so was quite accurate).

My TDEE is coming out at 1997 a day with moderate exercise. Do I just knock 500 cals of that amount and stick to it daily? Should I amend it in the weeks I do more exercise?

BifsWif
One of the neatest ways to use MFP is to work out your TDEE at your happy / ideal weight (sedentary of course) and try to eat within that across the week.

The across the week bit is really important - because many diets fail because people eat too much one day and say sod it rather than eating less for the next couple of days to compensate.

Never, ever eat back exercise calories
two reasons
one : 99.9% of us underestimate how hard we've actually worked when exercising
two : 90% of us under estimate how much we actually eat

so use the exercise to create leeway rather than to eat more.

On the 5:2 threads we have the wonderful BigChoc who tracks down all the latest scientific advice on such things

Thank you so much. So, if im doing 5:2, do I use the TDEE that includes exercise (ive put moderately active, I spin 3 x a week, free weights and swim when I can, but wanted to err on the side of caution as I don't want to over estimate what I'm burning like you say) which is coming out at 1997, or do I use my BMR/TDEE without including exercise which is 1547 a day? Almost 2000 calories on none fasting days seems a lot!

Sorry for hijacking this thread by the way, in answer to the OP I gained a stone in my recent pregnancy and my eating habits have gone to pot. I'm living on junk and takeaways - Dd is almost 5 months old so time to sort myself out before I gain more. Would love to use this thread as inspiration if that's ok

Bifs
IF You are doing 5:2 I love it, others don't
then a sample weekly plan would be ....

Monday = 500 calories
Tuesday = TDEE less 10% = 1400 calories
Wednesday = same as Tuesday
Thursday = same as Monday
Friday = current TDEE = around 1700 calories
Saturday = don't count, enjoy
Sunday = same as Friday

That way you'll get the deficit to lose a steady 1lb a week ( 4 stone in a year )
and get to enjoy life.

On a longer scale,
24 weeks a year = strict fasting
24 weeks a year = roughly fasting
4 weeks a year = stuff that, I'm on holiday.

It works!

Come and join the 5:2 threads if you are interested - they are very supportive and motivational.

Hi Petra
I know 5:2 was not on your plan, but the understanding of how we eat can be useful no matter which food management plan you choose.

Its really interesting to see the 5:2 plan explained. I have never done any 'diet' but just exercised and lifted heavy weights and ate 'clean' - no processed stuff /limited sugar/limited alcohol. Stayed a steady 10.5. But now I am post menopausal and not able really to lift heavy anymore, I need to open my mind to lots else. ( I like beer - can I drink beer on the 5:2?)

Hi, what does TDEE mean? I think I need to join you. Stressful summer, I'm cracking open the chocolate again. And the crisps. And no longer doing my 10000 steps. Need some motivation!

Can I join? 13:11 here.

I'm going to try WW. If I can only get a handle on the late night snacking I'll be ok ...

Am 50++

That's fantastic thank you, I'll come and join the other thread now!

Jingle TDEE a is Total Daily Energy Expenditure, or basically the amount of calories you need on a daily basis. Most work to the 2000 calories a day for women rule, but that doesn't fit everyone. There are numerous calculators online - say yours was 1700, that would be the number of calories you would need to consume per day to maintain current weight. Eat less and you'll lose, more and you'll gain.

Petradreaming
One of the stalwarts of the 5:2 threads is called BreadandWine and he's in his 70's.
Lots of us are 50+ and find it a really good way to get the tummy back down to six

jinglebells
This TDEE calculator www.fitnessfrog.com/calculators/tdee-calculator.html
seems to give sensible results.
TDEE drops over as you age - hence middle age spread from people eating the same as when they were young.

fiftyshades
No matter which system you use, NO SNACKING ever, ever, at all will make it work better
Nobody over the age of 5 needs snacks. except possibly some type 1 diabetics