Weight Loss - Question

[Mr Trophy]

Hi

Quick question, I am looking to lose some timber and I am slightly stuck at "activity" on the calories calculator. Appreciate it's only a guideline but I try and get around 12,500 steps a day, should I therefore put my activity as "Moderate: exercise 4-5 times a week. When I put my info in, 34, Male, 97KG and 180Cm is says the following:

Maintain weight
2,827 100% Calories/day

Mild weight loss
0.25 kg/week
2,577 91% Calories/day

Weight loss
0.5 kg/week
2,327 82% Calories/day

Extreme weight loss
1 kg/week
1,827 65%Calories/day

Would this be right? Any help would be appreciated.

[Stephanie Plum]

12500 walking steps a day? That wouldn’t be classed as moderate exercise I don’t think. You should be out of breath and getting a light sweat on to class it as moderate. Heart rate should increase. You need to give us some more info really.

[thebraketester]

Get the myfitnesspal app. For me it has always worked well.

[Tigerj]

That's quite a high maintenance Calorie number. Your best bet is to try the 2.5k for two weeks, if you are losing weight you are on the right amount, if not you need to reduce more. The online calculators are a good starting place but rarely accurate for everyone.

[Tim O]

Not all calories are the same and restricting calorie intake alone is not a good way to weight loss and good metabolic health.

https://www.healthline.com/nutrition/6-reasons-why...

Edited by Tim O on Tuesday 8th February 10:14

[Tim O]

thebraketester said:

Get the myfitnesspal app. For me it has always worked well.

How many times has it worked? If more than once then it hasn’t worked at all.

[thebraketester]

Tim O said:

thebraketester said:

Get the myfitnesspal app. For me it has always worked well.

How many times has it worked? If more than once then it hasn’t worked at all.

I see where you are going with that one. :-) if the OP is wanting to calorie count then it's a very easy way to monitor intake.

[J4CKO]

I am 6ft and 102 ish kilos, I work on 2000 calories a day and try to do some exercise every day, weight comes off fairly well.

You cant eat loads of ste, when you restrict calories it needs to be better stuff. Fill up on Veg, cut down on carbs, plenty of protein. Less of the crap just means you ride the blood sugar rollercoaster and alternate between not quite satisfied and starving/grumpy.

Walking is great but you need as well to get your heart rate up, I did 2.12 miles with the dog last night, heart rate was at 102 average, earlier on I ran 2.23 miles and it was 156.

My Apple watch says I used 3500 calories, I ate less than 2000 so a good deficit even if the figures are out, they arent going to be out so that I am actually eating more than I used

[cheeky_chops]

i dont think 10k v 12.5k steps will make a huge diff, maybe 50cal a day? Your on the right track though

im on a health kick for feb (shortest month!). Im doing dry feb plus cut out unhealthy food, desserts, snacks, sugar etc. I keep active. Target is 1800 cal per day give or take

Weighed myself 1st time since start (6 days) ive lost 1kg - If i continue for whole of Feb thats half a stone. I plan on trying to keep some elements (like no choc/crisps etc) and just have beers 2 days a week

[Tim O]

Very interesting podcast from Tim Spector. Get your metabolic health right and weight management will follow. 1 hour in length.

#86 Nutrition Science Series (Part 1 of 3)

Why Everything About Nutrition Could Be Wrong with Professor Tim Spector

https://thedoctorskitchen.com/podcasts/86-nutritio...

[didelydoo]

Lift a few times a week, walk every day, try and get a couple of proper cardio sessions in a week, don’t eat crap foods. Start around 2500cals, keep protein high, monitor and adjust calories accordingly.

Make it sustainable, do things you enjoy, make it a life style.

That’s all you need to do. There is no secret- it’s consistency and effort on your part. After a while it’s just life, then it’s easy and will last for ever.

(Alternatively cut out food groups, do things short term that you never intend to keep doing, don’t put in the initial effort, give up and repeat every few months)