Losing the ish is tough 
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I thought I had kept the intake the same as normal, therefore expected to lose a bit. Must have increased intake somehow.
AlsoâŚgood effort 
tbh, 500 Calories is looking at a Mars Bar 
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Pictures of meat feasts donât help âŚ
Stu does his best to help with his rice and tomato creations 
Agree with this
Itâs day four - All is well except my calorie intake of 1700-1800 cals per day is much lower than the recommended 2500, more if I soft start as CD suggested - All my food is being weighed but do not feel i want/need any more.
I did find a nice website Fatsecret UK that simplifies the calorie counting part. Learning about whatâs in my diet is interesting and Im sure will help me keep the weight off longterm , itâs v quick and easy to use and gives me readouts of whatâs what - sample below.
Genuine question NAM or CD - Should I have a large fried breakfast tomorrow?
@Adpully Please ignore the generic male calorie recommendation of 2400- 2500 per day - its an average in a very large distribution curve!
Above you said you were 105kg at present, which equates to 262 pounds. Using your height and weight and assuming you are say 45 years old then your Basal Metabolic Rate is 2097 cals per day. This is the amount of energy required to basically feed your organs and keep you breathing and heart beating (think coma!). Its usually inadvisable to go below this rate and certainly not straight away - I keep going on about this but its important, if you go below your BMR then your body will start stripping your muscles into energy to feed your organs. This is not ideal!
Based on the rule of thumb of 15 cals per pound of bodyweight, your maintenance level to keep you at 262 pounds would be 3930 calories per day. So that is the baseline level you should look to step down from. For example if you reduced your intake by 500 cals per day that would total 3500 cals per week which is the equivalent of 1 pound of fat. So initially I would suggest you step down to 3930-500 = 3430 cals per day and do this for 2-4 weeks and see how you cope and if you lose any weight.
On top of that you could add some gentle low impact exercise and this will also contribute to the daily calorie reduction but also get your system to start metabolising fat (and give it a reason to hold onto muscle).
Donât panic if you donât see much or any weight loss. These things take time, you have to teach your body a whole new way of managing energy which is likely to be entirely contrary to way it has done this for the last 5/10/20 years. It wonât suddenly change overnight. Also weight loss from calorie reduction is not linear, youâll have to wait and wait and then suddenly off it plops!
As for your breakfast, on one hand I subscribe to the big protein filled first meal of the day, and then step lunch and dinner down in size/ cals, but Iâm not a fan of what fried food does to you beyond the calories. Its bad for digestion, strains your system, and makes it harder to extract the energy you need. Also not great for your arteries. I would always grill anything I could and prefer scrambled or poached eggs anyway.
Cheers
I definitely noticed this. Trying to keep this in mind myself though @Adpully itâs easy to get disheartened
I think if youâre going to have a relaxed/cheat meal then a big breakfast is probably quite a good way to do i think you often eat less later in the day because of it.
Iâm currently eating around 1500 calories per day and not losing any weight.
Toast with butter & jam = 350
Subway sandwich = 450
Omlette = 500
I donât snack outside of meals and am down to one costa coffee without sugar in the morning.
This diet stuff is a load of old wank.
Be patient - Is that a five egg omelette?
@thebiglebowski How long have you been dieting and what exercise do you do currently do?
I saw above that you said you needed to lose 3 stone by June? is that an arbitrary figure or is there a fixed target? It would mean a weight loss of about 10 pounds a month or 2.5 pounds a week, which is do-able but will probably require discipline on the food side and consistent daily exercise.
How tall are you and how much do you weigh if you donât mind me asking (pm if you like)? I suspect on 1500 cals youâre probably well below your BMR and so your CNS is just going ânope, not happeningâ and its fighting to keep every bit of you it can to survive - eventually it would work but you would be skinny-fat and good for nothing.
Losing weight for some is really like trying to get a big boulder rolling, thereâs a lot of effort required before things start happening, which is disheartening, but once you get your body into a metabolic state then youâre rolling. At the start its real tough though so donât give in and for heavenâs sake donât think that cutting more calories is the answer.
Also on coffee shop calories, this is useful reference in general -
Skinny Latte (Medio) 1 serving 109 kcal
Cappuccino (Primo) 1 serving 71 kcal
Latte (Primo) 1 serving 102 kcal
Americano 1 cup 5 kcal
Belgian Chocolate Brownie 1 brownie 369 kcal
Skinny Cappuccino (Primo) 1 serving 54 kcal
British Ham & Cheese Toastie 1 serving (150g) 311 kcal
Latte with Skimmed Milk (Primo) 1 serving 70 kcal
Full Fat Caffe Latte (Medio) 1 serving 202 kcal
Hot Chocolate (Medio) 1 serving 378 kcal
Full Fat Cappuccino (Medio) 1 serving 167 kcal
Mocha (Primo) 1 serving 113 kcal
Skimmed Americano (Primo) 1 serving 13 kcal
Caramel Latte (Medio) 1 serving 251 kcal
Mozzarella, Tomato & Basil Panini 1 panini (200g) 481 kcal
Chocolate Twist 1 twist 347 kcal
Skimmed Hot Chocolate (Medio) 1 serving 235 kcal
Full Fat Flat White (Primo, Out) 1 serving 174 kcal
Stollen Mini Bites 1 bite 74 kcal
Skinny Flat White 1 serving 87 kcal
Have been dieting since christmas, need to get down to around 13 (maybe 14) stone as I have a running club reunion in june and Iâm organising the run 
Currently 6â and 17 stone
Doing absolutely no exercise although I did join a gym before christmas.
3x egg omlette with ham, cheese and onion.
Okay so first the basic numbers. At 6â and 238 pounds for Basal Metabolic Rate (basic stay alive but no movement calories) = 2162. So do not go below this in terms of food intake alone! (ie your exercise could take you below this by burning calories)
Your maintenance level of calories is approx. 238x15= 3570. This is the amount of calories it should take to keep you at your current bodyweight.
As per adpully above I would suggest stepping your calories down and not crashing them. So if you initially took off 500 cals from your maintenance level I would suggest about 3000 calories at first. This rate should deliver a pound a week bodyweight loss (if your body is metabolising, which at the moment sounds like its not).
Because youâre looking to get to 2 to 2.5 pounds loss per week consistently then I would recommend you exercise on top of this, otherwise the 500 calorie deficit alone isnât going to (quickly) start working by itself.
I would say this wouldnât I but green vegetables are great for putting a lot of food on your plate for very few calories. I tend as an evening meal to have something high protein and a mountain of greens, probably 350 cals but great nutritional value.
Now the good news is you mentioned a running club so I presume youâre reasonably enthusiastic about running? (Good for you I canât stand it!). Its good news because if youâve got some endurance at running its one of the best calorie burning activities out there in terms of total cals burned. Also, youâre in a running club so you need to practice running right?!
So to burn another 500 cals in one hour of running at your bodyweight you would only have to run 3 miles (see this calculator - http://www.runnersworld.com/tools/calories-burned-calculator )
Even a pretty brisk walk burns calories at a decent rate, so if you (or anyone else fancying this) is out of practice then its a great way to either burn calories or up your daily calorie budget.
You joined a gym - what are you hoping to do, weights, cardio, classes?
Anyone looking for another way of burning calories with or without going to the gym, and one that adds strength all over but especially to your legs and core then I highly recommend buying a 16-20kg kettlebell and doing 15-30 mins of basic KB swings a day. It burns 20 calories a minute and is low impact on your joints too. Its also really convenient as you only need one piece of equipment which is portable so you can take it with you in the car if youâre travelling and staying over etc.
Excellent guide here -
Main thing is donât expect too much too soon. Laying the foundations now will give you greater long term weight loss and will be better for you. Hardest part is starting to get more active, and the second hardest part is keeping it up and making it part of your normal everyday routine.
Last bit of advice, donât go too hard too soon on the exercise front otherwise youâll get too sore, wonât be able to train for days and in which time youâll lose morale. Better to step up gradually and train more often than have one beast of a session followed by 5 days of inactivity.
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"Here are the starter weights that I recommend:
Women â 8kg / 15lbs or for athletic women 12kg / 25lbs.
Men â 12kg / 25lbs or for athletic men 16kg / 35lbs."
Ha. So my wife uses a 20kg one. I bought a 16kg one to start with and Iâm now thinking starting with a 12kg might actually be best 
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12kg Kettle bell ordered -Should arrive early next week
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Cool. Take it nice and easy and spend time getting your form right 
Did 12 push ups 10 secs apart so picked up from pre-illness and a little bit more
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