leoniebosman40's Journal, 11 Jun 21

Well, this is very interesting. 800g down in 3 days! Calories set at 1200. Planning to this for a month and then reduce to 1000 cal.

View Diet Calendar, 11 June 2021:
2008 kcal Fat: 70.27g | Prot: 78.97g | Carbs: 90.83g.   Breakfast: Future Life Smart Food, Low Fat Milk, Hard-Boiled Egg. Lunch: I&J Hake Fillet, Spinach , Mushrooms . Dinner: Woolworths Sirloin Steak, Garlic Bread, Smoked Beef Sausage with Cheese. Snacks/Other: Bakers Salticrax, Whiskey, Sprite Sprite Zero (Can). more...
2209 kcal Exercise: Walking (moderate) - 5/kph - 10 minutes, Resting - 15 hours and 50 minutes, Sleeping - 8 hours. more...

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Comments 
Please be careful of having a low caloric intake as your body will go into starvation mode searching for the calories it needs in order to function optimally. I thought that if I ate less calories I would lose weight faster but in fact it had the opposite effect and I got every possible craving you can imagine, and felt fatigued. I experimented with my calories for the day until I found something sustainable and healthy that works, now my intake ranges between 1500 - 1700 per day and I still have a deficit of 500 - 700 calories per day.  
11 Jun 21 by member: IvyJo24
I agree with ivy. too few calories in the long run can cause extensive damage to muscle loss, can lose bone density, hair loss, blood pressure issues and so much more. small deficit, slower weight loss, but longer lasting affects with less "bounce back to fat" effect. 1000 calories per day is a small child's amount of food. our bodies need fuel. eat satiating whole foods and avoid your trigger foods. aim for small consistent losses and you'll be set for success 
12 Jun 21 by member: Shereen Donede
Also- some calories are more ‘costly’ to the body because of the processing they need, so eating more protein, veggies etc and less refined carbs will also allow you to go up over that amount of calories slowly and safely. 
12 Jun 21 by member: jespes26
Did u guys work out your BMR to see what calories u need in order to lose weight? 
12 Jun 21 by member: lynnezoetmulder
I do but I don’t use the Fat secret calculator because people say it tends to over calculate. I went online for a detailed calculator that you input your body fat percentage. I worked out my body fat percentage using another online calculator where you give it your body measurements. FS said I must have 1700-1900 to lose weight but on that I was gaining. This said more like 1400 and that is working for me (I weigh a lot but it’s all body fat which has a low metabolic rate) 
12 Jun 21 by member: jespes26
I also find that FS recommend more than I need to lose weight. I therefore try stay under 1500 even though FS recommended 1900. And I don't know if this would work for everyone, but I find staying here is easier when I skip breakfast and rather have an early lunch and dinner. Don't try to lose too much at once, that's how you end up gaining it back. A loss is a loss and patience is key. Good luck going forward!  
12 Jun 21 by member: TamsonM
Looks amazing! I'm a qualified nutritionist as well as personal trainer. I am a fat loss specialist focusing on working class adults. If you're looking for a kick start in your fat loss journey or some new meals and training ideas. Drop me a message 079 893 1989 or View my Instagram @poolerperformance for clients results . I work to change your lifestyle and relationship with food rather than a quick fad diet  
13 Jun 21 by member: jonopooler
You can go Google Healthline BMR Calculator and then just fill it in and it calculates your BMR quite accurately.  
13 Jun 21 by member: Cenada

     
 

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