How many calories should I consume to lose weight

Highroad12

Weighed myself this morning and I'm 15 stone and 5 foot 2. How many calories should I consume to lose weight?

Alf Veedersane

Highroad12 wrote: »

Weighed myself this morning and I'm 15 stone and 5 foot 2. How many calories should I consume to lose weight?

Work out how many calories you need and then subtract X calories from it.

Here's an example of a calorie calculator online:

http://scoobysworkshop.com/calorie-calculator/

Try it out, see how it works and amend calories as necessary based on results.

Fann Linn

Hi Alf, how does a person maintain their weight? I'm currently fluctuating between 12.3 and 12.6 after coming down from almost 16 st at the start of this year I find that some weeks if I really look after the calories I'll get a nice reduction, however on the weigh in I find that its actually muscle mass that I've lost and my body fat % has increased.

I'd be quite comfortable if I could maintain my weight around the above marks, but I 'd like some advice on how to do same as I feel I've hit a brick wall.
Thanks.

Alf Veedersane

Fann Linn wrote: »

Hi Alf, how does a person maintain their weight? I'm currently fluctuating between 12.3 and 12.6 after coming down from almost 16 st at the start of this year I find that some weeks if I really look after the calories I'll get a nice reduction, however on the weigh in I find that its actually muscle mass that I've lost and my body fat % has increased.

I'd be quite comfortable if I could maintain my weight around the above marks, but I 'd like some advice on how to do same as I feel I've hit a brick wall.
Thanks.

If you're basing it on one of those bioimpedance scales that supposedly gives you a break down of muscle mass and fat mass, then I'd take those readings with something of a grain of salt especially if you're moving between 12.3 and 12.6.

Do you do any resistance training?

Highroad12

Alf Veedersane wrote: »

Work out how many calories you need and then subtract X calories from it.

Here's an example of a calorie calculator online:

http://scoobysworkshop.com/calorie-calculator/

Try it out, see how it works and amend calories as necessary based on results.

Thanks. Now any tips on how to say no to junk. I easily use around 600 calories a day on biscuits etc

Alf Veedersane

Highroad12 wrote: »

Thanks. Now any tips on how to say no to junk. I easily use around 600 calories a day on biscuits etc

Say no to junk.

Don't have it in the house. Don't be reliant on buying lunches or dinners every day

Macy0161

Highroad12 wrote: »

Thanks. Now any tips on how to say no to junk. I easily use around 600 calories a day on biscuits etc

Fruit - ready supply of apples/ bananas whatever you like. Might be an Irish Mammies saying, but if you're not hungry enough for an apple, you're not hungry!

whippet

Highroad12 wrote: »

Thanks. Now any tips on how to say no to junk. I easily use around 600 calories a day on biscuits etc

its like someone giving up cigarettes - just don't smoke them - but it's not as easy as that.

tracking your intake on something like My Fitness Pal will condition your mind to asking the question every time you pick up a biscuit .. but it takes will power and having alternatives to hand.