deane123's Journal, 18 Sep 21

firstly. live the leggings. super cute. what's worked for me is that I have practiced intermittent fasting for 3 years. it really helped me clear up my emotional relationship to food and helped me manage my feel fear of hunger. check out Thomas Delaurer on YouTube for great info. I also restrict my calories... but nothing too crazy because it needs to be sustainable.. so I only eat twice a day with a few fruits or biltong to snack between. so my calorie restriction is about 500 less per day (for my consumption I eat around 1400-1700 per day now) take it slow. you don't need to rush and lose it all over night... take time and respect that the process isnt linear. do yourself a favour and research the difference between weight loss and fat loss... it really helps to have that understanding because during your journey you may notice times when you think you should be losing, but the scale goes up... there's good reasons for it and understanding fat loss Vs weight loss helps you to remove the punishment and guilt mentality that's kind of programmed into all of us. every time you eat something is an opportunity to make a good choicr, but one bad meal or one bad day doesn't mean you've ruined your plan. you can make better choices next time yo eat. be kind to yourself 💓 that's what's worked for me... oh. and I brush my teeth straight after dinner... close shop, so that the fridge doesn't call for night time nibbles. 

I think Shereen said it all 🙌🏾😊 

Thank you really  

What Shereen said. Take a look your calves - they're built for an athletic person. Get a plan for eating, get a goal (any one will do, like "I want to fit into that so-and-and so outfit again, as long as it motivates you.) Then drop the junk from the kitchen, replace with better alternatives, sort out your caloric deficit, like Shereen suggested, and after you're in that zone, start exercising - walking slowly or swimming - as long as it's fun to do. Then start enjoying the magic happen slowly. You are brave enough to ask for help, so you can do this! 

PS It took me a year of walking before I could hit the gym and jog etc. Easy does it.  

Argh, I forgot. Start by getting good exam by a good doctor. Let them check your bloood pressure, and do blood work for thyroid, HBA1C for diabetes and of course estrogen. If anything is off, correct that first :)  

Google TDEE calculator and get your daily TDEE and subtract 300 - 500 and you get your calorie goals. Don't eat back exercise calories as they are heavily overestimated. Don't cut out food groups eat everything in moderation. My mindset changed when I realized I could literally eat what I want as long as it fits my deficit, and that is when I started seeing results. Also eating low calorie high volume foods to keep you full, you will be surprised how much veggies can fill your plate for next to nothing. Also start lifting weights as you burn more calories throughout the day when you build muscle. Try to be more active in the day I try to aim for 10k steps buts its not always possible in an office environment.  

you're beautiful just the way you are:) but you can check on Google for some tips.  

TIPS Take it one day at a time. Love and be proud of yourself for every little gram you loose. Know people are proud of you. Know you are beautiful. What I do: 2 x shakes a day 2 x snacks 1 x healthy meal. I am vegan but suggest u stay with white meat. Mix your shakes with water, not milk. Cut out bread and starches just for 10 days. Do acceleration days. Do 2 days out of 10 days. Acceleration: 3 shakes a day, 3 litres water. Have protein like boiled eggs with an apple as a snack. You can do this. Remember one step at a time. YOU ARE BEAUTIFUL