Unsatisfactory Progress / More Realistic Goals

MSA999

Dear All


My name is Mohamed, I am not new to the app, but this is my first time utilizing this forum.

I have been going back and forth between loosing serious chunks of weight and then gaining it back. I started dieting and training High Intensity Interval training with weight lifting since 19 August.

I hot the gym 4 times at least every week, I have a personal trainer and i switched from junk food to low salt home cooked food for the past 2-3 month.



Above is the progress I have made the last three entries are the most recent (this go).

My problem is i am a goal oriented person. when i set goals and i don't reach them i get frustrated and i quit, so I am not trying to readjust my expectations and be more realistic.

As for Nutrition, I am going to list last week as an example:
Daily Average Calories: 1207
Daily Average Carbs (147g) 50%, Fat (24g) 19%, Protein (91g) 31%

Any Idea about what my realistic goal should be? when i stared in August i wanted to loose 15-20 Kgs of fat in 3 months, clearly I am still not half way there.

would appreciate the help

Thanks

malibu927

Don’t set a time goal, especially one as aggressive as 15 kg in three months. Instead, aim for a goal that will make you healthy. Set your goal to lose .5 kg a week. Log EVERYTHING you consume as accurately as possible, including weighing on a food scale if need be (at LEAST 1500 net calories, if not the goal given to you). Eat more fat...24 grams is very low. And be patient. You didn’t put it on in three months, so it’s not going to come off that quickly.

lorrpb

It is very difficult to set time based weight loss result and fitness result goals. Instead, set time based behavioral goals, such as
Stay within my calories goal of xx every week
Macro goals weekly, daily
Increase protein to x per day
Do x workout x times per week (could have several goals for different workouts)
Make a new recipe 1x week
Learn a new lift 1x per month
I often make up a goal during each workout, like to 1 more rep on this lift, run 1 minute longer, increase weight lifted by x pounds.
These are things you have control over. I find it important to have many goals in different areas. I don't always meet all my goals but I always meet some of them, so there's always something to be happy about. Above all, be consistent. The results do come and they keep coming.
"Small daily improvements are the key to stunning long term accomplishments." Robin Sharma

Duck_Puddle

That’s an extremely aggressive goal. I’d adjust that down to losing no more than .5-1% of your bodyweight per week. I’m thinking that’s about 1/4-1/2 what your current goal is.

Also-weight comes off how and when it wants. You can’t really control that so much. You can control your behaviors. Set goals to meet your calorie goals, exercise, do the work. Make these reasonable goals-meaning up your calories to be eating at the amount Mfp has given you to eat. Exercise in a way you can see yourself maintaining forever. The weight will come off. It will probably take more than 3 weeks. Or 12 weeks. But you’ve got your whole life to live and maintain these habits, so that’s ok.