Looking to lose 10kg by mid June - would value some advice!

[LoudSnoringDog]

4ft 11. Apple body shape and 73kg. I feel like a barrel. Currently on holiday and most of the clothes I packed are the uncomfortable side of tight. I’m off on a girls trip to Spain in mid June and don’t want to feel this miserable about myself.
im a gym member and lack confidence to use the gym floor myself but can access body pump and spin classes

grateful for any advice to get me out of this slump
exercise / meal ideas / any motivation

my bmi is 33 and as my dad has had two heart attacks I’m keen to get this down and be healthy overall…,

This is definitely achievable. At your gym is there a personal trainer available? Perhaps if budget allows a few sessions with them will give you some confidence and structure
Before starting at the gym and track all your food in my fitness pal so you can see how much you're consuming.

Good luck

Exercise alone won’t help you lose weight. It will tone you. You also need to cut down on what you eat to below 1200 calories a day. Start by cutting out snacks and desserts and most alcohol.

I’m not a huge drinker but do crave chocolate and crap.

You don't need to cut down to under 1200. Work out your tdee on a tdee calculator online and go from there. I'm losing weight on 1550-1750 calories and am 5'3" and 56kg. I'm 47. My tdee is around 2000 because of high activity levels. I don't know your age so randomly put in 43 to the tdee and it gives your figures as 1990 calories for maintenance. The heavier you are the greater your tdee because it takes more energy for a larger body to do its basic functions. Therefore you could drop down to around 1500 and still lose at a steady rate.
Come over to the LOSE IT threads where we are very friendly, supportive and sensible about weight loss. You'd be most welcome 😊

Thank you x I’ll do this now (I’m 46 btw so not far off!

It's food

At 4ft11 you need to eat a lot less than most people around you which is a PITA / makes it very hard to judge what is a reasonable portion size

500 less than your tdee - one to two pounds a week off - would be between 1000 and 1100 - BUT as you lose weight that number will fall. At 50kg your maintenance calories are around 1300

If you have a son male partner , that's about half what they need

Don't allow extra calories for exercise unless you really hammer it all day

You put Male in there so I think those figures are definitely wrong!

As a 5'1 woman who walks everywhere I cannot lose weight on 1500 a day, I need to be under 1200.

Here's the updated figures for you. So no, not less than 1200. Lots of people seem to think you have to practically starve yourself to lose weight then wonder why they put it all back on once they stop. I use the Happy Scale app to track my progress and it's a great motivated to keep going. I use my fitness pal to log what I eat too. See you on the thread 😃

Intermittent fasting works for me. No food until midday, then oats or something like scrambled eggs on toast. Normal dinner. My issue was high cholesterol so I have also cut out all butter, cheese, red meat and really minimising things like cake and chocolate. I lost 10kg between October and January, so it's do-able.

Keeping active is important for general health, but exercise alone is not going to help you lose weight.

it is a common mistake that people believe you have to over exercise to lose weight - you do not. Exercise is good for your muscles mental health and mobility and is part of a healthy lifestyle and can make it easier to lose or maintain weight but it doesn’t rub out the effects of consuming more calories than you need. Don’t starve yourself either or start an unrealistic diet that’s too hard to manage. Take it slowly making healthy swaps and upping your daily walks. You will soon see a difference.

Thank you all

lots of helpful advice

I’ll jump over to the ‘lose it’ threads