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lillylonghair99
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Weight History
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23 January 2021
Weight:
Lost so far:
Still to go:
Diet followed:
74.5 kg
16.5 kg
0 kg
Reasonably Well
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Losing 0.4 kg a Week
04 January 2021
https://www.youtube.com/watch?v=KhhU_Ch65YQ
I've been seeing so many people confused about how many calories to eat, some eating at maintenance and not losing and then giving up others eating way too little and getting desperate then binging and blaming themselves.
The youtube video link above is to a video from FrumpyFit explaining how to calculate your TDEE(Total Daily Energy Expenditure) to lose weight sustainably eating no less than 500 Cal below your TDEE. So how to calculate:
1)Fill in your height, weight, age and sex into a BMR calculator (https://www.bmi-calculator.net/bmr-calculator/metric-bmr-calculator.php#result)
2)To determine your TDEE, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 2-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
*The above is the Harris-Benedict Equation summarized
3) Subtract between 300-500Cal from your TDEE
How much will I lose?
1kg of fat is +- 7700Cal
At a daily deficit of 500Cal
500*7=3500Cal -> 0,5kg a week
-> 2kg a month -> 24kg a year
At a daily deficit of 300Cal
300*7=2100Cal -> 0,3kg a week
-> 1,2kg a month -> 14,4kg a year
I want to lose more!?
The best way to do this would be eating at your BMR and increasing your TDEE by exercise (you can also do this to allow yourself to eat more, but be careful as most people overestimate their calories burned through exercise)
(2 comments)
31 December 2020
Hi FS friends
As 2021 rolls around remember
Be kind to yourself
Your weight isn't your worth.
Moderation is key.
One day won't ruin your progress, healthy habits and in general is what determines your progress.
If what you're doing to lose weight is making you unhappy then it is not sustainable, find a way to enjoy what you're doing.
You can lose weight and you can keep it off but PATIENCE IS KEY!
All you need to lose weight is a calorie deficit...you can achieve this by exercising more or eating less or both.
Use this year to not only lose weight but to get to know your body, your hunger and fullness queues and what you need to be happy and healthy.
Some great youtubers I follow for fitness and weightloss and nutrition advice:
- FrumpyFit (health coach that strives to call out fitness BS)
-Abbeys Kitchen (dietician that gives nutrition advice)
(1 comment)
29 December 2020
Two rice cakes one with cucumber and feta other with gherkin and cheddar.Both sprinkled with sesame seeds. A few cherry tomatoes and 10g of nuts on the side. (300Cal) I'm working on including the 'hunger crushing combo' of fibre, fat and protein in meals.
(2 comments)
28 December 2020
Weight:
Lost so far:
Still to go:
Diet followed:
75.8 kg
15.2 kg
0 kg
Reasonably Well
Add Comment
Losing 0.2 kg a Week
lillylonghair99's Weight History
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