Hello Hdeyo and welcome to the forum. I hope you find advice that proves helpful in your quest to reach your goal weight.
As for the long-term success of your plan, it really all depends upon how you’d arrived at the figure of 1700 calories. I suspect that you may have used a BMR calculator in order to determine your daily requirements, since, based upon your measurements (age/weight/height), your resting BMR is 1717 calories.
However, that figure of 1717 calories is simply your resting BMR (how many daily calories your body needs to maintain your existence); it doesn’t take into account your level of activity.
As such, taking into consideration that you spend the day running after four youngsters, on top of your activity in the gym, you should be consuming roughly 2361 calories in order to maintain your energy levels. (I’ve multiplied your resting BMR by 1.375 to ascertain your TDEE, based upon your activity levels.
Considering your activity level, by continuing to consume 1700 calories a day, the energy expended during your current endeavours will soon leave you feeling tired and depleted. Your metabolism will also slow, meaning that your body will begin hold on to the excess that you may currently possess, in order to maintain your existence.
The best way to view metabolism is to compare it to a burning flame, whilst considering what happens to that burning flame once its source of energy (oxygen) is restricted or removed. The same thing happens to your metabolism when its source of energy (calories) is severely restricted.
In order to maintain sustained weight loss, Hdeyo, you need to eat more than 1700 calories each day, both to ensure that your metabolism continues to fire and to provide you with sufficient energy to look after 4 little ones while exercising.
Don’t worry about introducing a calorie deficit from your TDEE (2361 Kcal) either, since your level daily activity will do that on its own, yielding a loss of between 1-3lbs per week.
Moving on to exercise, when it comes to cardio, how intense is it?
The reason I ask is that in order to maximise the uptake of glucose and body fat, to be utilised as energy (reducing levels of body fat), you should be performing cardio exercise as intensely as you’re able, with the eventual goal of progressing to HIIT (high-intensity interval training).
When performing cardio, if you don’t already do so, seek to introduce harder intervals of 30-60 seconds (increase in tension), followed by 60 seconds of slow and easy recovery (reduction in tension) before repeating the process.
As you become fitter, you’ll find that you’re able to maintain the harder intervals for longer, in addition to not requiring as much easy recovery time (that’s the beauty of regular cardio exercise).
Maintain your resistance programme, using a weight with which you can comfortably lift 8-12 times during each set, concentrating upon the lowering (concentric) phase of the movement, in order to maximise muscular gains. As you become stronger, gradually add more weight, to ensure muscle growth and increased shape/definition in the muscles themselves.
The greater your level of muscle mass, the greater the calorie expenditure both during exercise and rest.
Concerning your diet, you’re making an informed choice by eliminating sugar, due to its effect upon the level of insulin secretion, a major factor in the battle against successful weight loss.
As for consumption of fluids, 2-3 litres of water each day is more than sufficient in ensuring adequate hydration, so continue as you are.
Restriction of wheat/gluten based products is a personal choice, but it’s not necessarily one that I’d recommend. The elimination of simple, refined sources I can understand, but not the elimination of whole-grains, since they also provide the body with a source of fibre.
As for other areas of nutrition, how’s your protein intake. Are you roughly consuming 1g of protein per lb of body weight?
If not, I’d recommend that you do, since increased protein consumption will aid with growth, repair and maintenance, in addition to keeping you satiated throughout the day (pure whey powder provides excellent means with which to supplement, thus, ensuring that you’re receiving sufficient protein).
Don’t worry that, by increasing intake of protein, you’ll suddenly become a buff and muscle-bound.
Granted, through increased fat-loss, you will begin to possess lean, defined muscle, but it won’t appear bulky and unattractive, largely due to the fact that you won’t be consuming sufficient calories.
In order to add muscular size/bulk to your frame, you’d need to consume around 2900 calories each day over a period of months.
I’ve no doubt that I’ve presented you with a lot to consider and digest, Hdeyo. However, take your time, read it over as many times as you feel the need.
If you have any questions, or anything you’d like me to clarify in greater detail, either respond in your thread or drop me a message, as I’d be more than willing to help you achieve your goal.
