gemmerkoekies's Journal, 20 Jul 20

That does sound low in calories. If you battling try goal body weight in pounds x 12 as the number of calories to eat... You can adjust your goal with time... For eg start with 100 kg on pounds and then when you get to 100 kg, readjust goal weight...  

This is what most personal trainers recommend. It's slow but sustainable weight loss.  

1190 is low. I think your dietician was setting a low daily goal knowing that you would probably exceed it. Which is good. Don't feel bad if you go over 1 day. Just try your best everyday. Vegetables are underrated. Buy yourself a head of lettuce everyday and fill up on that. There are lots of low calorie, large volume options. Not to mention they're good for you. Watch out for over doing it with certain greens like spinach and kale. You can Google as to why. You can use Fat secret to monitor your sodium intake. Most if not all heart associations reccomend no more than 2500mg of sodium a day. 1500mg is optimal. Most people consume in excess of 3000mg a day. You can also Google why controlling sodium is a good idea. When you're aware of the amount sodium in the food you consume, while making an effort to control it, you will naturally tend to go for healthier options. If you're not doing 30 minutes of some form of cardio 5 to 7 times a week, it will make being healthy a lot harder. Since the roads have become more hazardous, I've swapped running for skipping rope. Find something you like and can stick to. Orbital trainer is the best if you have/can get one. Don't forget to count the oil and butter you use in cooking! Don't buy into fad diets. Calories in < calories out. This is nothing mind blowing. It's the same thing you'll hear from any GP you ask. Hope this helps. Good luck. 

*elliptical trainer. 

What about trying a a meal replacement in a smoothie with some fruit. I find it keeps me satisfied for up to 3 hours. 

Go online and Google! Google your BMR. Also log your sleep and any exercise on this app to see how much you are burning everyday. Take that and work back to calories to be eaten. 7700 calories is 1kg. So if you can cut 1100 calories per day you can lose a kg a week. So if you eat 1250 calories a day you need to be burning 2350 calories a day. I hope this helps. 

On a very low caloric diet such as that I would recommend finding alternative foods that are low in calories but nutrient dense. Such as replacing brown rice with bulgar wheat it’s much more nutritious has more fibre and has less calories. Once you replaced high caloric foods with lower more nutritious foods you will be fuller for longer and eating much more yet still maintaining your calories. Consult your dietician for these kind of foods and you will be surprised how much food you can eat. Remember free veg can be eaten often and through out your day. I hope this comment helps you. 

Have you tried banting?  

Thank you everyone for the good advice. I'm definitely going to try it. Bless you for your awesome support. 

That’s terribly low, no wonder you are hungry. A dietitian should know that an average adult needs at least 1600k a day if you are lying down whole day and not moving just for our organs to function. You have to take everything you do into consideration and set a deficit of about 10%. So if your lifestyle is low active you can comfortably lose weight on 1900k. This diet will only lead to you flying off the wagon, stuffing your face and feeling miserable about yourself. Please change the dietitian! Good luck 🌈 

I am not a dietician, but we started eating a mix of samp, lentils, split peas and red lentils that we flavour with spices and cook in our slow cooker as a base for our stews and veggie curries. Even have it as a light lunch with some tuna/boiled egg. All that fibre is really filling and keeps one regular as well (and its good to lower cholesterol)Good luck x 

Perhaps try high fat and protein. low carb. worked for me. was never hungry. 

Look at eating food with high satiety. Lentils are high in protein and you tend to feel full longer. Drink a glass of water each time you feel hungry. Walk or exercise will help increase your endorphin. This will also lower your anxiety levels and reduce the urge to snack. if I feel a craving, I walk 2000 steps and drink 500ml water. if I still feel like something after that, I then choose to snack on something healthy. Frozen grapes are great.