help please

norasatqa

hey, I started clean eating from the first of november and i lose about 7.8 kg. i should take 1650 cal a day but i usually take 1000 cal or less. some one told me that is a big mistake to take very low cal especially my weight is 140 kgs and it will affect my health! is that true ?!
is that true ?!
i have an other question. i sufer from herniated disc, so what is the exercise suitable for my issue ?
I usually walk on treadmill about 30-45 mins a day and i want to do stretching exercise

tcaley4

As a female, you shouldn't consume less than 1,250 calories per day to maintain good health.

norasatqa

tcaley4 wrote: »

As a female, you shouldn't consume less than 1,250 calories per day to maintain good health.

Thanks i will do

nordlead2005

You don't want to lose more than 1% of your weight per week. If you are losing more than that you will sacrifice more lean mass. As the rate increases you'll possibly suffer more health issues the longer you go. The goal is to lose fat mass, not fat free mass. At 140kg, you should try to keep the weight loss under 1.3kg/week, eat 0.64-0.82g/lb of protein every day and do some strength training. (granted, the protein requirement will be extremely tough at such low calories and such a high weight, so just do the best you can).

There is also the question of getting enough macro and micro nutrients. 1200 calories/day is considered the minimum for women to get all the nutrients they need, but would have to be filled with healthy food, not snacks devoid of nutrition.

If your goal is to lose 1kg/week and that comes out to 1650 (my guess based missing height to estimate calorie needs), then eat 1650 calories. At most you should go down to 1320 calories/day. Of course, when using MFP and the NEAT method (in other words, using the tool as intended) make sure you eat back exercise calories as well.

Also, sticking to something you can sustain is much more important that trying to lose as much weight as fast as possible. Doing so can lead to burnout and depending on how you handle it can lead to quitting and gaining the weight back.

norasatqa

Thanks dear for your advice very useful

Cathscottage

Keep with the walking 30 to 40 minutes a day and stretching I think that is fantastic as I do that. I also have 1200 to 1250 calories a day and loss is approx 1 kilo per week. You are spot on. Keep eating foods high in protein. Like salmon, baked beans, cottage cheese, chicken, eggs.

Yi5hedr3

1200 cals/day. Start pumping iron. Cut cardio to 3 times week, 20 mins ea.

tillerstouch

Less then 1000 calories probably isn't good but honestly I think you're fine around 1000 calories depending on what you're eating and your goals.

I'm currently averaging around 1100 calories but I make sure to get plenty of protien and I lift hard so I don't lose too much muscle. I'm coming non the 2nd month of this low calorie diet. I personally have no problems with energy levels and this is the best I've ever felt.

That being said I'm going to slowly start increasing my calories but you shouldn't have high calorie deficit for too too long. You'll need to be careful too that you're able to maintain the lost weight.