Anyone need to lose a stone or less and needs motivation?

[Flippetydip]

Not that I can provide the motivation but hey ho, I thought perhaps if there were more of us it might help!

I'm currently 10 stone 12 and 5 foot 7. My fighting weight is 10 stone and I would like to get back down to this.

Lockdown has seen me put on at least half a stone. A bad back has seen me stop running and lack of school runs means a distinct deduction in time on my feet.

Anyone else in the same boat?

@Indecisivelurcher

The trouble with 16:8 is when you're kids get up at 5am and you're faced with 5hrs before breakfast on top of sleep deprivation ...

So calorie counting, what sort of exercise do people count? I would only really bother to add in things that I'm counting on strava, so cycling or running. I wouldn't put say walking the dog or general movement.

Everything @PowerslidePanda said, plus remember to only count your exercise calories once. People fall into the trap of estimating their TDEE from the "BMR x estimated activity" calculation, then add on the calories their fitness tracker estimates they have burned. It's all an experiment in energy values, so don't change too many variables day to day. So: Weigh in.
Follow a calorie intake/fasting/activity pattern for a week. Weigh in. Repeat and adjust 1 factor per week as necessary, bearing in mind effect of female hormone cycle if that applies .

Exercise should be an activity that brings joy or a feeling of accomplishment to your day, not a punishment for eating.

@carrottopper

My iwatch has a number under the red movement tracker which says 2,394. Is that it? So if I've had 1500 calories today that's 894 deficit?

I'm not familiar with the iWatch, but that sounds like it, yes. 2394 is a great number burned, I never get that high! Well done!

Morning all!
I'm plateauing

Was a bit confused at first but I've slipped up a couple of days and also worked out that with my current weight in order to keep losing like I have been I would have to go from 1200 to 710cals a day
Im gutted and annoyed with myself that I didn't account for the simple fact that once I'm lighter my calorie deficit requirements would change, I'm not going to be able to hit my target by August and I'm really sad.

I've not been able to exercise this week like I have been because it feels like I've pulled a muscle in my back so I don't have many ways to increase my deficit other than eat less.

I'm not sure what to do. Have another 5.5kg to lose.

@overweightcat would you consider two weeks on the fast800? I have lost 3kg in less than two weeks on it, and have cheated twice and had booze etc so I’m sure if I had been stricter loss would have been better.

I weigh in at 64.2kg today. Hoping to break into the 63s tomorrow. My sister and nephew spent all day eating chicken nuggets, Nutella etc and she jumped on my Renpho scales and is 51kg! There is no justice

@overweightcat Do you know how many calories you "slipped up" by on those 2 days? As you've maintained: total calories consumed over x days / x days = your daily maintenance calories. Use that figure as the starting figure to find the deficit.

Can you do bodyweight leg exercises e.g. squat/lunge without pain?

The pain is kind of radiating down my right side right down to the top of my thigh @GreenBudgie so I'm trying to not do anything TBH as it seems to intensify when I'm more active.
I am trying to take Ddog for walks but I've just been unconscious these past couple of mornings and missed my only slot for the day.

The slip ups were around the 1600/1700cals at end of day rather than the 1200 I'm aiming for which is embarrassing.

What's fast800 ?

@overweightcat OK. So that gives estimated 1340 calories daily to maintain your current weight = 9380 calories per week.
5:2 fasting on 1200:800 calories = 1775 calorie deficit per week.
When you are able, if you can do an hour walking/exercise per day that adds further 200 calorie deficit per day, 1400 calories per week, so should enable you to lose a pound per week.

Disclosure: My job was testing industrial boiler efficiency, so I'm an energy in/out geek! Gas boilers have the advantage over humans of not having feelings/ families to look after etc. though

I'm plateauing too. In fact I'm slightly up again, bouncing up and down within the same range.

I'd love to think that it's because I'm putting on muscle with all the running I am doing. However....

@GreenBudgie that's a useful way of calculating, I will give it a go.

@greenbudgie I'm sorry you've totally lost me with what you said to me 😬😁

I just added my exercise on mfp...

I do enjoy exercise though so that bits all good. I wouldn't want to be thin and unfit and weak.

Wow @GreenBudgie that's impressive math but a bit confusing to me (barely scraped a C at GCSE )

At the moment my maintenance calories according to the fitness calculator are around 1700cals a day...
To loose 0.5kg a eek it's 1200cals and to loose 1kg a week like I have been managing up until now is now down to 710cals.
I feel like I need a kick up the bum and now I'm also worried my goal weight is unsustainable but realistically it should be perfectly OK.

Just came back from a big shop, didn't get any sweets apart from a couple of bits just for dc1 for movie night this weekend, got lots of veg, crackers, hummus, natural yogurt, rice cakes and some hummus and lentils crisps if I'm really desperate.
I think I've been kidding myself sneaking in sweets through the week thinking it's ok because I'm working them into my calories - they're crap for me and my calories are now apparently v low if I want to loose.

I think I need to really clean up my diet and just allow myself a small treat once a week and really enjoy it.
Through the week focus on protein and veg and small amounts of carbs.
Going to opt for sweet potato rather than normal, soups with no cream, up the protein as I've noticed I struggle to reach my goal for the day so will maybe use boiled eggs, pre cooked chicken or natural yogurt if I'm hungry between meals.

Feel like I really need a meal plan.

[quote Indecisivelurcher]@greenbudgie I'm sorry you've totally lost me with what you said to me 😬😁

I just added my exercise on mfp...

I do enjoy exercise though so that bits all good. I wouldn't want to be thin and unfit and weak.[/quote]
and boilers don't reply

The jist is, in theory, if you eat 1200 calories 5 days a week, 800 calories 2 days a week, and "burn" 200 calories in exercise you could lose a pound a week, based on what you have posted.

You'll find what works for you, just keep logging everything. Good luck!

@overweightcat fast800 is a diet designed by Dr Michael Mosely where you do a minimum of 2 weeks on 800 cals a day and then switch to 5:2 where 5 days a week you eat around your TDEE and two days continue on 800. It can’t be any old 800 cals, it is protein and veg with no carbs/sugar. I joined the online programme which costs £99 for twelve week of meal plans but there is also a book and free FB group. I’ve lost 3kg in 12 days, my initial goal was to lose 6kg by 1 August.

Sounds good @Plancina I'm not in the position to fork out £99 at the moment but will look into it a bit. Can I ask what sort of meals are we talking about that take you through 800cal days?
I'm assuming protein and veg?

The meal plan covers three meals a day, some recent examples:

B: two poached eggs with 8 asparagus spears or half a bag of wilted spinach
L: chicken and quinoa salad (salad was leaves, cucumber, tomato, spring onion, peppers and beets)
D: Salmon baked in a tinfoil parcel with fennel, leek, carrot and served with cauliflower «mash» and wilted kale.

B: 100g Greek yoghurt with raspberries and 10g nuts
L: sweet potato and kidney bean soup
S: red pepper quiches with butternut squash chips and salad

B: quinoa and blueberry «porridge»
L: aubergine and feta Rollups with salad
D: baked mackerel with celeriac chips and pea + spinach mash

I haven’t been too hungry - I tend to delay breakfast to 12 and then combine with lunch, having the yoghurt and fruit as a lunch pudding or the eggs as a lunch starter. I miss wine and snacks and it’s making me cranky now my sister is here eating crisps and sweets and chips etc but before she came I was doing okay.

@overweightcat sorry forgot to tag you in my reply above!

@greenbudgie Thanks for the explanation,... But Flippin Heck, I'm not doing that I'll pass out! I'd rather lose less a week!!! As it is I'm not entirely sure what I can actually eat for tea today, the rest of the family are having pizza but that will wipe my score for the day... Thinking 1/4 of a pizza and a big salad?! And I'll have to skip the cheesecake 🤦🏻‍♀️ I'm hungry... Heading off to work on my boiler impression now 🤐

Actually what's hard is, I want to watch my calories, dh is struggling with ibs and wants to reduce his carbs, tomatoes, brassica and pulses, the kids are 3 and 5 and while they're good with veg like most kids they prefer plain foods not mixed, and we eat low meat and dairy for environmental reasons. It's important to me that we all eat together round the table as I think it's teaching the kids a healthy relationship with food. What on earth can I cook to hit all of these buttons?! Any suggestions really appreciated...

I'm 5'10 and all of my pre pregnancy clothes are a 10-12. None of the trousers I owned before giving birth in January fit me now- I'm now a size 14. I would like to lose a stone to get back into my old clothes, and I would like to tone up my legs.
Any motivational messages would be greatly appreciated 😩

@ttigerlilly how old are the kids ie how long since you gave birth?

@ttigerlilly Welcome! What was your food/exercise routine like pre-pregnancy? Of course, you have a different focus now have the baby (or additional baby) and your body has changed, can you get back to your former eating habits of you were maintaining at a stone less pre-baby?

@Indecisivelurcher It sounds like your husband does need a different meal plan from the rest of the family, given his medical. His requirements are kind of keto which would mean different meals.

1400 cals and 25 minutes weight routine yesterday for me. First weigh in tomorrow. Hope you are all doing OK.

@Indecisivelurcher my DH has ulcerative colitis and follows those guidelines - he has been no carb for a while now and It really helps him manage his condition.

He has cauliflower rice (you can get microwave versions now too!), courgette ribbons or extra veggies to substitute for carbs in family meals.

However, with those restrictions the only way it all balances is DH eats more meat then previously..he follows a paleo-like diet

Thai curry is a favourite family meal here - add in crackers and starter bits too and kids will find something they like!

Hello again everybody.

@PowerslidePanda Need to stay strong - every time I make good progress, the little devil on my shoulder says, "You've done well, so it's not that bad if you ease up now..."

This is definitely what happened to me! My last post was congratulating myself for getting to half a pound away from a half stone loss, and I immediately fell off the wagon! Never made it to half a stone off and have gained 1.5lbs instead!

Sheesh. Ok, so here I am again. 10st11 and aiming for 10.5 stone as my next goal.

I am wearing a dress that was tight on me on VE Day and now is loose - it’s spurred me to keep going. My doctor also reminded me that when he weighed me in Feb I was 68.5kg and I’m now 64 which is a loss of about 9 pounds, not to be sniffed at! Have another 9-14 to lose tho and must keep on it.