http://www.bmi-calculator.net/bmr-calculator/metric-bmr-calculator.php
you should first calculate your maintenance kcal. it is a bit irresponsible for governments to advocate that a woman needs 2000kcal a day, when in fact for someone who is tall, young(ish) and thin - maintenance kcal on a day when I am mainly sitting at my desk or on the tube is only 1600kcal.
To lose weight you need to create a calorific deficit: you need to eat less kcal than you use up. Exercise is fantastic and generally great for well-being but it will ultimately be your diet that determines your results as there's only so many kcal you can burn through exercise.
It all depends on how you can eat less. I have found that it's easier to eat many small meals, reducing portion size and thus reduce overall kcal intake. At the end of the day, if your maintenance kcals is 1600kcal and you eat one meal a day that has 1000kcal you will lose weight, but I find it's easier to eat 5 meals of 200kcal each a day (also 1000kcal overall), same amount of weight lost. It depends on how you can eat to reduce kcal intake.
I eat according to EFI and FODMAP rules, but even before my IBS I could never feel a difference in terms of fullness when it comes wholegrains and loading up on IF. It's just not true. My mum has lost 20 kilos over the past year and she (doesnt have IBS) has not eaten wholegrains or plenty of IF. She just cut out unhealthy foods completely and reduced portion sizes. She eats 6 equal sized small meals a day.
here is my summary of how to eat for IBS, if you eat according to these rules but reduce portion sizes I think you can easily lose weight and you certainly won't feel hungry.
look at this:
http://nutritiondata.self.com/topics/fullness-factor
SF keeps you full too, of which you can eat plenty.
'The diet solution is twofold:
A. follow the four EFI rules:
1. no alcohol
2. no caffeine
3. less insoluble fibre (IF) than soluble fibre (SF) per meals (peel, deseed and cook until soft) (use a soluble fibre supplement)
4. limited fat per meals - one meal calories coming from fat:25% maximum. (1g fat has 9kcal, 1g carb has 4kcal, 1g protein has 4kcal)
-rough guide fibre content of foods (actual fibre proportions and content depends on variety and ripeness and there is no accounting for resistant starch (RS), which means that e.g. bananas and black beans both have more functional fibre than stated due to high RS contents, which act as SF):
http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf
-fat content of oil - 1 tablespoonful of oil has 120kcal coming from fat!! (e.g. 100g raw chicken breast has 110kcal from other, 1 medium potato has 150kcal: so you can safely cook 200g of raw chicken breasts with that one tbpsoonful of oil and one boiled medium potato or 100g chicken breast and two medium potatoes with one tbsp of oil)
B. follow the FODMAP guidelines simultaneously:
http://www.todaysdietitian.com/newarchives/072710p30.shtml
Safest foods to eat would be (eat them for a week or two at least): porridge (cooked in water), boiled/baked potatoes (no skin), cooled white rice, grilled chicken breast, shrimp, white fish, boiled carrots, peeled baked peppers, peeled cooked courgette (ie zucchini), tomato paste, orange juice, no-pulp-berry juice and a bit of fat with each meal (salmon/olive oil to mention two of the healthiest options, but do count the kcals here, see above), one yellow banana daily.
Incredibly restricted I know but I think you are extremely unlikely to have trouble from these foods and once your gut has calmed down after a week or so, you may experiment with adding different foods back into your diet one by one to see whether you can tolerate them. A food you can't tolerate may bother you within a couple of hours up to three days.
Normal bowel movements are always easy to pass and they number maximum 3 bowel movements per day & minimum 3 bowel movements per week.
Spasmodic pain and bloating may never be completely eliminated, but will probably be greatly reduced through adherence to this diet. '
--------------------
now: stable through EFI+FODMAP dieting (no lactose/no fructose/some fructans and some polyols)
before: IBS-D(pseudo-diarrhoea), bloating, often unbearable pain esp from too much fat: Apr 2007- Dec 2010
FODMAPs: http://www.todaysdietitian.com/newarchives/072710p30.shtml
[I've tried VSL#3 -> I could tolerate v good amounts of IF (even with less SF), it worked great (but overall I find it too expensive)]
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