lillylonghair99's Journal

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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
   Add Comment 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)

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)

29 December 2020

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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