Hi Lauren,
Hope you’re well 
I am doing very well with the training and steps but struggling so much with my eating. 12000 steps every day since start of challenge and 3 gym work outs and 5 runs per week (2 high intensity, 2easy, 1 longer). I used the calorie calculator and as I have desk based job (66kg and 168cm) it gave me 1700cals. I was doing this for first 5ish weeks of the challenge most days but I always went over a bit at weekend because felt hungry and also i just love eating especially sweet things. My weight was down 3kg however last week was a massive overeating week for me and believe it or not I’m now almost back to starting weight 
my goal is to be leaner but I just struggle so much with the eating!
Please could you give me some advice how I can get back on track and not let all the work I’ve done go to waste?
Thank you Hannah
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Hey Hannah, thank you for messaging.
So you can easily turn things around so don’t feel deflated that you have undone all your hard work. You will be holding on to water due to the change in eating habits and a few days back on track will see that settle back down.
So you need to look at what foods you’re choosing within your cals. Are they high calorie/low volume foods that aren’t filling you but leaving you with very little left?Make sure you’re prioritising protein, filling meals out with lots of veg and if you do like a sweet treat try and track it in advance to stop you over indulging. The more organised you are the easier it will be to stick to.
Is it more weekends you struggle? You could maybe increase calories slightly on weekends by 150-200 for now and see how you go. This will give you more flexibility, just make sure you keep active and ticking the boxes.
Sometimes weekends are tougher because routine is out and you have that f*ck it, it’s the weekend mindset. Plan in fakeaways to keep it exciting and keep your goals in the front of your mind. It isn’t easy, if it was everyone would be doing it.
So plan meals in advance, fill up on veg/low cal foods, track in your sweet treats to curb cravings, increase calories slightly to make it more realistic to you and make sure steps, sessions and everything else is being met.
You’ve got this xxx
Thank you 
how many cals would you recommend for me?
Had you been sticking to 1700 when you lost 3kg? X
Hi Lauren,
Thank you first 4 weeks my calories daily averages were 1654, 1667, 1822, 1774
Thanks
Hannah
So I would go for a calorie window of 1600-1900 on weekends and see how you get on.
I’d try and be more mindful of what you’re eating. If you’re going over because you’re overeating on sweet stuff then that’s going to completely sabotage what your goals are right now.
So plan your weekend meals and treats and try and make it work within that window. Stay disciplined and focused on what you want to achieve over these next few weeks. Try and keep Mon-Fri around that 1700 mark.
If fat loss is the goal, it’s not meant to be easy but you also won’t be in a fat loss phase forever so dig deep before you take it to something more sustainable.
Does this sound realistic? X
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Yes it sounds good, that is reassuring I’ll keep trying! Thanks xx