kezzyb4's Journal, 12 Jun 23

Eek... me again. I relate to this, so I am answering with what's working for me. The recommended advice is a 500 cal daily deficit - so offset your in calories with your out calories, but don't go over your recommended daily calories. At 41, I have been in early menopause for 4 years and have to be SO strict with my macros (healthy proteins and green veggies; low carb; grains and legumes) just to not gain weight, nevermind trying to lose the last 5kg. Been in limbo for a while, but as soon as I eat perfect macros, cut back on dairy and load up on greens (no snacks), my weight starts creeping down. I would walk more too, but an ankle injury has me resting. That's the long way of saying you have to make adjustments to your diet and exercise (and be disciplined about it for 3 weeks at a time) to see what your body agrees with. Sometimes it's a mental thing too - I started working through Martha Beck's book "The 4-Day Win" and within the first week half a kg came off. Didn't know I was carrying emotional weight 😳 

Also - I am not a huge fan of red meat, but I became suddenly pro-biltong when I saw what a huge protein boost it gave to my daily RDI (without having to eat a lot of it). Try to up your protein and do weight-bearing exercise to give your metabolism a kick - it might just get you off that plateau. 

You have probably hit a little plateau in weight loss. What I love to do personally (it works for me) is do a cheat week with junk food, sweets and everything that goes! Then do a 3 day green detox and start again that helps me personally. 👌 otherwise consistency is key. 

How much? Only you can really answer that. You could go for a week long fast, and then come back to a massive binge, Or you could drop 100calories a day and up your cardio a bit (Effectively making it 200-300 defecit) Personally, I wouldnt drop more than 10%, Id rather up the activity in my life. You cant always budget for a healthier lifestyle foodwise, but you can slightly adjust your current one 

try top up the rest with whey and protein shakes.  

It’s normal to plateau, just stick to your plan but also make sure the deficit is not more than 600. Also drink 2-3 litres of water 

Do u have cheat days? When you consume fewer calories than your body needs (caloric deficit), your metabolism will adjust by slowing down. Incorporating a cheat day can help temporarily increase your caloric intake, which signals to your body that it is not in a prolonged state of deprivation. This can help prevent your metabolism from slowing down too much - which is what I’d assume is happening to you . 

I have been watching Dr Sten Ekburg on u tube he is a holistic doctors. Nothing about diet!! he purely explains how your body works. Sugar/cards creates insulin Insulin stores fat Why eat the above Eat high fat foods simple Go have a look at what he explains Brilliant!!!!