My eating habits have been changed by me since many months, now, but still have room to go (I was drinking energy drinks three times daily, eating pizza for dinner, no exercise, etc.) also on my 4th day of NOT smoking after 11 years!
I'm 5"4 (163cm) weigh 70kg (154lb), and I am now walking 2.2km every morning before work (pace of about 9-9.5), have just started going for 5km walks a few nights a week with a friend also. My fitness pal has my daily calorie goal at 1,200, and I do find it a bit hard, sometimes I do good but then some days can be up to 1,500. I just used a BMR calculator that says I have a BMR of 1494.
I've been at this properly (minus smoking only stopped 4 days ago) - and I've not lost a single kg, some weeks maybe a few hundred grams but I fluctuate back up to 70kg.
I don't understand the BMR part vs. my calorie intake needs. I've read quite a few messages also and have gotten quite confused, and some people are saying to eat more? Read somewhere about 3,500 cals are in a pound of fat or something also? Also don't understand what it means to 'eat back calories burned,' does this mean if I burn 200 cals in exercise I should eat 1400 a day, not 1200 and never have a deficit?
My biggest demon is carbs, and I love bread and rice, etc. but have been told and read that this stops weight loss? Is this why I'm not losing weight even though I'm exercising 6 times a week and watching my calorie intake?
Help me please as I simply can't seem to solve this out!