16:8 and calorie counting. Advise please

[PsGal]

Hi lovely people.

I'm nearly a week into doing the 16:8 with mainly sticking to around 1200 calories a day.

Today I'm going to start couch to 5k and feel that maybe I should up my intake to account for this. Can anyone advise how many calories I could go up to on couch to 5k days?

Thanks

Depends on your starting weight and how much you want to lose.

Thanks @socksforfox my starting weight is 11stone and want to get down to 9 stone. Aiming to lose about 2lb a week

Losing weight is 80% diet so I would be careful about upping calories for exercise

your c25k to start with is going to be a mostly a fast walk to start with, don't add more calories because 30 min of that is really not such big calorie deficit

I don’t add calories for exercise/activity. I do 16:8 and 800cals per day.

@MoreSlidingDoors I am on the same routine as you!

Personally I would not try to eat any exercise calories at first. See how you go. If you find yourself crazy hungry then experiment with adding an extra 100 calories a day to see how you go. Make sure all calories you do consume are nutritious, though.

Thanks all for the advise.

@MoreSlidingDoors what do you eat to stay on 800 May I ask please? I feel I'd struggle to go lower than 1200 at the moment. Maybe it's easier once you've gotten used to eating less?

Also how much weight are you losing per week doing that?

I have breakfast at around 2-3pm. Usually 125g full fat Greek yogurt with 80g berries and 7g ground flaxseed.

Then dinner at around 8-9pm. I don’t eat meat, so something like fish with green veg, or a prawn or vegetable curry with cauliflower rice, or a cheese and mushroom omelette and baked beans or tuna steak with stir fry, or a big salad with tuna/cheese/prawns/egg, or a fry up with quorn sausages, fathead pizza, prawn fajitas with lettuce leaves instead of wraps, veggie burgers with oopsies instead of a bun/plain with cheese and gherkins and coleslaw, or egg fried cauliflower rice, or cauliflower rice risotto, or cauliflower cheese with veg, or nut roast with veg..........

Recent research shows you need to eat about 60g of protein a day to avoid metabolic damage, which can be a challenge.

I don’t weigh, but I’m dropping a full dress size every 2-3 weeks.

I am also combining 16:8 with MFP calorie counting and do not eat my exercise calories.

I eat around 1pm, about 300 calories. Then have around 400 - 600 calorie dinner, plus a few cups of tea brings me to between 800 - 1000 calories a day.