zill wrote:I'm starting to go for a balanced diet and doing calorie counting according to the Harris–Benedict equation. Is that the most reliable data out there?
I did binge eat yesterday morning but then had a little food during the day and a small dinner in order to get the right amount of calories for the day. Worked well but I'll have to try to cut out the binges and especially at night since, I would not have more calories to cut for the rest of that day! So I would either go to bed feeling too full or decrease calories the next day. Would that work?
No the Harris Benedict isn't the most precise estimate of BMR, and it is a joke to use the lifestyle multipliers on many websites and apps.
If you PM me your vital stats, weekly exercise (cycling and other stuff), occupation, and any other activity, I'll give you a better estimate.
As a rough guide though, if you don't spend more than 8 hours on the bike every week, and stay around 1500-1800 Calories/day, you should lose between 0.5-1kg/wk. (presuming you are not a tree lopper, roofer, full time hole digger)
Although successful wt loss is primarily about getting the deficit right, maintainnig the deficit is about recognizing and beating cravings.
That can be aided by drinking more water, getting better quality sleep, going to bed earlier, dealing with life stressors better, eating the right foods in balance.
I'd encourage you to Calorie count for a few months. You will learn more about food and weight loss doing that than anything else.
The majority of people are grossly ignorant about the energy content of various foods, and how much they expend doing various activities....hence obesity epidemic.