I would find an exercise that helps you burn a lot of calories, in a short amount of time, and do as much as possible. Also, if your job is strenuous, you are burning more calories, basically doing a workout at your job. Add 1000 calories to your calories burned ( 200 X 5 days ), and try eating at the new range.
I was eating 1600 calories, while eating a low carb, high fat diet. I would lose 5-7 lbs during the week, but be hungry by the weekend, and eat 4000-6000 calories a day sometimes. I once ate 10 bean burritos, and a 2 liter of Pepsi, along with 3 packages of ho-ho's for 4th meal. I reset my range, because I had upped my exercise, and now burn 4000 calories a week. It went up to 2,470-2,820. I thought I couldn't possibly lose eating that much, but when you are having an extra 3500 calories on the weekend, it is already 500 calories extra a day, when you average it over 7 days. Why not just eat 250 calories a day extra, and save yourself 1750 calories over the week. Plus, you have to feel horribly bloated after a binge. I know I did. I did up my fat intake to 65%, and along with the increase in calories, I am avoiding binges. When I do cheat now, it is a bowl of soup, or a sandwich, not 4 big macs.
My suggestion would be to eat your 1580, and have some nuts, or cheese ( higher fat ) snacks made up in advance. A few ounces of cheese, or a serving of nuts is usually enough to stop cravings. When you get hungry, have a snack. Take 2 to work with you. Also, make sure your 3 main meals are balanced. Foods which are high carb tend to be easy to eat, so we end up skipping healthy fats, or protein in our meals sometimes. Try to get some in each meal.
Russell - current BMI 32.5
197 - bmi-30
164 - bmi-25
| current weight: 238.6