BMR & Weight loss plans.

C

CheifBear

0
I hope I am asking this question in the right place, I am returning to the board after quite a while off so I am still getting used to it all again.

I am currently doing weight watchers, and am on 18 points a day, a point equals 70 calories (so I am informed) so that means I am having 1260 calories a day. I have just worked out my BMR and it is 1434. So there is a 174 calorie difference there.

I work out usually 4 times a week, sometimes more but generally speaking it's 4 times.

My workout generally includes:

Running - 4-5K
Either rowing or cross trainer - 10 minutes
Weights -either legs or Arms & back & chest.
Sit Ups also

I have started doing Spin also but it is early days.

I had my little girl 16 months ago and have lost just under 5 1/2 stone since being fully pregnant, which sounds good but I was so overweight anyway so it is not a true reflection of achievement really.

I am 3lb over the top end of my healthy BMI (I am 5ft 2 1/2) and I have been floating around 10 stone 4 for ages now.....either 2lb above or below it.

Clearly something is a miss and I just wonder if it could be this.

I am rubbish at tracking so maybe I am eating more than I need to be.

Running out of ideas now though :(

Thanks

Bon x
 
Ok, first of all let's clear up the confusion between BMR and your maintenance calories. This is the thing that I see most often when people are confused about calories.

BMR is your Basal Metabolic Rate - it's the amount of calories you'd need to consume just to support your existing weight if you laid in bed all day and didn't move. It does NOT take into account any of your daily activities - getting up, showering, going to work, walking across the parking lot, brushing your teeth, etc. It is NOT the number you calculate from to figure out a calorie deficit. If you're dropping calories starting with your BMR, then you're dropping too low.

In order to figure out your daily calorie burn, you multiply your BMR by an activity multiplier. The most common one is the one used by the Harris-Benedict equation as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

From THAT number, you want to drop about 30% of your calories to get a healthy and safe rate of loss.

Or, you could make it easy and just multiply your current weight by 10 and that will give you a really close estimate of the number of calories you need to be eating to lose weight.

But I really think this is the key:
I am rubbish at tracking so maybe I am eating more than I need to be.

If you aren't tracking what you eat, it's VERY easy to eat 300, 500, 800 or more additional calories a day w/out paying attention.
 
That does seem weird that you are still not losing. Have you always been eating 18 points or did you move down as you lost weight? I know I started at 22 points and got down to 19 points. Also what kind of food are you eating? Maybe take a look at your diet and where that can improve. WW isn't all about counting calories as you could have a 100 calorie snack be only 1 point if it has 4 grams of fiber in it so it's hard to say 1 point = 70 calories. Hope that helps.
 
That is very informative, thank you.

So....I weigh 144 pounds x 10 is 1440, very similar to my BMR of 1432.

So should I aim to eat around 1440 calories a day and any of the exercise I do will just be even more weight lost hopefully.

Or am I getting this all wrapped round my head.

And yes you are right about the tracking.....I would wager that that is the real issue.

Sorry.....I am not very clued up currently.

Bon xx
 
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