Calorie counting advice.

[Wakintoblueskies]

I previously did WW and lost approx a stone which was what I needed to lose at the time. During covid, food became my 'treat'/pleasure and I just ate what I liked. I'm now paying for it and need to lose 1.5 stones.

I am not in the right headspace for WW. I have decided to calorie count. Its easier because I don't have to prepare food although I recognise that WW is a healthier diet.

I am trying to stick to 1200 calories a day (I'm five ft 2 inches and a small frame). I had been eating over 2000 calories and more a day. I am relatively inactive.

I read that 500 calories equates to approx a pound in weight loss whether that 500 calorie reduction is combined over four days or a week or two weeks. That makes sense to me although its probably an overly simplistic way of understanding it

If I eat 1200 calories a day will I lose weight forever more or will my body get used to 1200 calories a day and stop losing?

If I walk and use up the equivalent of e.g. 200 calories a day, can I then eat 1400 calories a day and still continue to lose? Obviously if I don't 'eat' the exercise calories, I'd lose faster? But realistically I will probably end up eating more at the weekend etc?

I'm doing 1200 cals a day too and am the same height. I've been using Nutracheck for four months and have lost a stone. I have found that I've stalled a few times, despite sticking to the calorie limit, but after eating a bit more for a few days, things seem to kick start and I start losing again. I have found a pretty good balance of one or two days at 1400 cals within a fortnight works well.

Thanks for your reply. How long do you stall for? I suppose if its a few days or even a week, its ok. If its anymore then not so good.

Can I ask if you weigh yourself daily or weekly? I tend to be a daily weigher as it motivates me. You must lose just under a pound a week? Do you add your exercise calories to the 1200 daily allowance? How many exercise calories do you 'earn' on average a day? Sorry for all the questions. I am using NC too!

PS congratulations on the loss! A stone is a great milestone to have lost. I am dreaming of being able to say the same!

Don’t add exercise calories. That’s the only time I never lost. Just stick to your calorie target.
Once you get to target weight you can go up to your maintenance calories to maintain your new weight, so can eat a little more and stay the same target weight.

It’s 3500 kcals per pound of weight loss not 500. It’s 500 kcal deficit for 7 days that may be where you got the 500 from.

Yes you can eat more if you exercise and still lose weight, but as you said at a slower rate then if you didn’t.

I hear exercise calories can be wildly inaccurate, so if adding those to your daily calories I would recommend taking a lower estimate rather than a higher one.

I use my fitness pal and, if I do a half hour normal speed walk, I'll put in 20 mins instead at a leisurely pace. So I can be surer I'm not accidentally going over, but also upping my calories somewhat if I'm doing a lot more exercise that day.

I'm a daily weigher too, which has really helped me understand the fluctuations. Unfortunately due to my disability I'm not really able to exercise, so I don't often have much to add on and yes it has been slow progress, I think largely due to the medication I'm on, but the way that I eat and view food has completely changed and I feel healthier for it. I have had periods where I've stalled for a week or two, but I think that's normal until you find a balance that works for you. I'm just happy that I'm losing and am over halfway to my goal weight.

It’s 3500 kcals per pound of weight loss not 500. It’s 500 kcal deficit for 7 days that may be where you got the 500 from.

That makes far more sense!

I'm not really able to exercise, so I don't often have much to add on and yes it has been slow progress,

A steady pound a week is better progress than restricting than blowing it which is what I tend to do! I'd be happy to have lost a stone by Christmas and agree that being more mindful about eating is what its about. I'm embarrassed to say I had been eating a full sized tube of Pringles every evening. Yes every evening.

I had worried that my body would 'get used' to 1200 calories a day so its reassuring that won't happen. I don't mind it stalling for a week (as long as the scales aren't going up!). On WW they encouraged extra calories to be used once a week. I presumed they were to 'reset' your metabolism or maybe they were to help mentally so people wouldn't feel they had 'failed' and just give up after having more than their daily allowance.

Don’t add exercise calories. That’s the only time I never lost. Just stick to your calorie target

Thanks for that. I had been eating some of them.

@Wakintoblueskies

I'm embarrassed to say I had been eating a full sized tube of Pringles every evening. Yes every evening.

If I were you I'd just cut out the pringles and make the easy pain free losses before you start down a VLCD route like 1200 a day.

Having one meal a week where you're not arsed about calories as long as you don't go completely mental and eat 2 dominos pizzas is really good for diet adherence and minimising diet fatigue.

As a PP mentioned the weight on the scale may not move as consuming so few calories puts the body in a highly stressed state and it tends to hold onto a lot of water during periods of perceived stress. Bodybuilders dieting for a contest tend to be lighter on the scales initially after upping their calories back to maintenance due to this.

as consuming so few calories puts the body in a highly stressed state

I read this is a myth?

I would suggest using James smiths calculator to work out a calorie goal, it's hard to stick to 1200 calories, and the best diet is the one you can stick to long term.

Starvation mode is a myth weight loss does not stall because you're eating very few calories, but the human body doesn't know you're purposefully doing this and it will react by holding onto water mainly. It doesn't effect the loss of fat tissue or muscle though.

One negative with very low calorie calorie intake during a diet is the muscle loss tends to be higher which decreases your BMR.

I've yo-yo dieted for years. Weight watchers, slimming world and calories counting. When counting calories, I always started at 1200 per day but always put weight back on several months after hitting my target weight as I just couldn't maintain it.

This year I took part in a transformation challenge with a local PT.

I was allowed 1600 calories per day which had to consist of 120gs of protein.
2-3 litres of water a day
8000 steps per day

I've also took part in sessions 4 times a week (though was going 3 times a week when I put over a stone on).

I have lost 2 stone since January.

By having 1600 calories and protein, I've not really felt hungry plus the meals I'm eating are easier to maintain now I've got to my goal weight.

I've tried not to look at it as a diet but a life style change.

Thanks for taking the time to type that out.

Can I ask you how you consume the 120g of protein? Do you use protein powders?

No I don't use protein powders but do eat protein bars (the fulfil ones are really nice but expensive. Amazon sell them in boxes which can make then a bit cheaper).

I really struggled with protein at first but having 1600 calories a day made it a bit easier to fit it all in. I'm usually always full so don't feel the need to snack and it should be easier to maintain.

My typical meals are

Breakfast - high protein yoghurt and fruit

Lunch - sweet chilli chicken salad with whole meal pitta bread or wrap / 4 egg omelette / chicken and veg soup

Dinner - chicken or beef stir fry and rice / chilli with jacket potato / spaghetti bolognaise / pork chop with potatoes and veg

Snack - protein bar and maybe a packet of French fries crisp with lunch

I log everything into MFP and it works out the nutrition so I can keep an eye on how much protein I'm eating.