So much weight to lose - calories per day?

[Imustnotstop]

Hi All

I have about 8 stone to lose so am looking for weight loss buddies to help when I lose all motivation and just want to eat crap, drink wine and stay in front of the fire instead of going to the gym. But for now... How do I workout how many calories I should be eating per day? The fitbit says to lose 2 pounds a week I should have 800 and something but that cant be right, can it? Thanks for any help and advice. Emma 

[emili]

Hello and welcome... the tried and true is 1200 per day. It seems the safest and most used. You can do your research and find your specific metobolic rate using an online calculator. from there you need to figure out how much less you are comfortable eating and how much you will burn through movement. You also need to determine what a comfortable weekly loss is for you.

To be honest, when I was losing weight, I drastically reduced my intake. I did not excercise at all- until I dropped to a weight I felt I could continue losing from with an uptick in calorie and a lot of movement. This is not for most- it worked for me. I am not suggesting it for you- just sharing my experience. I was losing about two pounds per week- which is the best motivator- for me. whatever you choose- much luck in your journey!

[too_spicy]

In order to lose two pounds a week, you would need to eat 1000 fewer calories per day than what you're eating now. (7000 calories in 2 lbs of fat (3500 in 1)/7 days in one week is 1000 calories).

Now, unless you're eating 1800-something calories a day, you shouldn't be eating 800 calories to lose weight. In fact, only small children should be eating that many calories a day. I also don't think you're eating that much, because if you were, you wouldn't have eight stone to lose.

Try tracking a week's worth of normal eating. That's counting every single little morsel no matter how small. Once you have a fairly accurate number on how much you're eating now, you can subtract 1000 calories to lose 2 lbs per week. (Approximately; calorie counting has never been an exact science). 

That's the simplest answer I can give you. But, if you're still reading I'd like to give you some additional advice. Cutting calories is HARD. Especially cutting 1000 at a time. If you cut that much, you're going to be cranky and miserable until your body gets used to it. And you're going to cheat. A lot. because you're depriving your body of the calories it's accustomed to having. 

A better and more sustainable solution is to initially cut... say... 300-400 calories per day. You're still going to notice it. You'll probably be hungry. But you won't be STARVING. And you'll be less inclined to cheat because you're not starving. Then, once you start to not feel hungry at the end of the day, you can decrease by another 300 calories or so until you get down to that -1000 cals/day. 

Also, keep in mind that if you're sedentary, increasing your activity levels will increase your daily calorie burn. 

Also also, pay attention not just to how many calories you're eating, but to the quality of those calories. Sure, you can drink 6 diet sodas in one day and not add to your calorie count, but that's a lot of unnecessary chemicals going into your body. Instead of making you less thirsty, it's going to dehydrate you. Little things like that can make the difference in feeling the best that you can when you're losing weight, because you're probably going to feel kinda poopy at first-- no matter what you do. 

Good luck!

[Imustnotstop]

Thank you so much I really appreciate you taking the time to help Em

[emili]

my pleasure- holler if you need anything.

[tamado]

I agree with the 1,000 calorie a day deficit and I agree it can leave you feeling a little hungry.  That said, it's a lot more tolerable if you choose your calories wisely.  Fat has a high calorie density so you don't get as much bang for your buck with high fat foods.  Carbs are fleeting energy and tend to stick around.  Keep your carbs complex and increase your protein to feel satisfied.  Find flavour in your spice rack (life does not have to be bland - lots of spice keeps it interesting).  I have been eating great this last three months.  Healthy, lean meats, lots of salads and carefully chosen complex carbs (beans for example).  I have lost 40 lbs since the end of September and I'm feeling a lot better.  

I have been tracking my calories on the fitbit app and it is really helpful to see where I'm at for the day.  Not only does it tell me calories but the macro breakdown (carb/protein/fat ratio) which is very useful for me.  If my calorie count is trending good for the day but I'm high on carbs, I'll eat salad and a nice piece of meat for supper.  If I haven't had much for carbs, I'll allow myself some rice or potatoes at supper.  I must say, dieting with this much information and technology has allowed me to loose weight without feeling like i am making my life miserable.  Do some searching on a a good macronutrient ratio for you (I found a caculator on bodybuilding.com that worked well) and try to get close to it.  That has been the key for me.