Fat and over it

malakrose2512

Hi guys.

New here and very ready for this. I started with 800 calories per day around 7 days ago. I've lost 4 kilos but, 800 is not enough. I've gone up to 1200 tonight. Any tips. I need to lose 40kilos

KickassAmazon76

Severe calorie restriction is not the way to go for health and long term success UNLESS you are following a doctor prescribed diet.

If you are significantly overweight, then you might be able to handle a 2lb per week deficit, but I tend to recommend 1lb to start.

You didn't get overweight overnight. You won't get thin overnight either.

1... Select a reasonable rate of loss for your size, gender and starting weight.

2... Log your food, all of it. Weigh with a scale. Do not guestimate serving sizes

3... Start moving more. You don't need to go crazy... Just do more than you were. Push /challenge yourself.

If you are significantly overweight, talk to your doctor to ensure its safe to do this / see if they have any recommendations.

Low calorie / radical / miracle diets may appear to work in the very short term, but almost always are followed by derailing and bouncing back to where you were... Often with negative impacts to go along with it.

jkemme2

When I started, I used the calorie calculator. It takes a while to shrink your stomach so you're not so hungry. I was 285 pounds and I had a calorie budget of 1390 and I still lost weight. I recalculated and I now do 1260. Somedays I do a little less and sometimes a more. I try not to do more than 200 extra although I pretty much took December off. I just tried to maintain (and I did) but I restarted calorie counting 2 days ago. So far I've lost 35 pounds. Slow and steady wins the race is what I've found.

KickassAmazon76

It might be helpful to know how tall you are and what age range you fall in.

KerrieA87

Ask yourself how long did it take you to put on 40kg (presuming you’re 40kg overweight)? If it wasn’t overnight don’t expect to lose it that fast too.

This isn’t going to be a quick process to lose and heavily restricting your calories in order to try lose faster is more than likely going to have the opposite effect because you’ll be too tired, cold and you won’t have the energy you’ll need to function. 800cal diets shouldn’t be done without medical supervision.

Feed your body the minimum of what it needs 1200kcal for female and 1500kcal for male and eat back at least some of your exercise calories (I say some because some gym machines will wildly exaggerate your cals burned). Use a food scale and log consistently and accurately and you’ll find you’ll lose weight.

tinkerbellang83

If you have 40kg (88lbs for those who use imperial) to lose then you can be eating a lot more than 1200 calories to lose weight and certainly should not have been attempting 800 cals per day.

Settle in for the long haul, weight loss is a marathon not a sprint. You can expect it to take anywhere between 10 -18 months to lose that amount in a healthy and sustainable way.

Think of it this way - if you're miserable and hungry how long will it be before you give up and go back to the same habits? Or you can set yourself to a moderate calorie deficit, still eat foods you like in smaller amounts that fit your calorie allowance and get the weight off and be more likely to keep it off.

Take a read through the Most Helpful posts at the top of the Getting Started board for advice on how best to use MyFitnessPal.

KickassAmazon76

I totally agree with @tinkerbellang83 .

If you want something sustainable and successfull... thinking long term is the way to go. Heck, simply eating like "normal" for a week and logging everything will give you massive insights into where your calorie surplus is coming from. Then just start shaving cals off that. You might be surprised how easy it is to find an extra 350 / 500 cals a day if you've never watched or logged your food.

But 1200 is ABSOLUTE minimum unless it's doctor monitored. it is not a good starting point.