New to MyFitnessPal

karamaree03

Hi guys I’m new here. My best friend and I have joined f45 training 9 weeks ago. We have only lost about 7 kilos each. We are both finding the food side difficult as we have been told we weren’t eating enough and to up our calories which we have but still not movement on the scales. We are feeling very defeated. Any tips to help the weight shift?

AnnPT77

I think you're not going to like this when I say it, but If you've lost 7 kilos in 9 weeks, that's actually pretty fast loss, in real life (vs. on reality TV).

For someone who isn't isolated on a remote ranch somewhere with trainers verbally abusing them to work out hard for 4-6 hours a day, while they eat tiny numbers of calories (which is not compatible with leading a normal productive life, to say the least), losing around half a kilo a week is a good goal, unless very severely obese and under close medical supervision for deficiencies or complications. You're losing faster than that.

Please don't feel defeated. 7 kilos in 9 weeks is speedy. (Unless you weigh well over 80 kilos, adding calories to lose slower is probably a good idea. Getting fatigued is counterproductive, and that can happen at too-low calories. Fast loss also ramps up health risks, can potentially trigger hair loss, and more. I'm not saying for sure that bad things will happen - of course not - but risks go up. I lost too fast accidentally at first - MFP underestimates my calorie needs - and the results were Not Good.)

You're doing great. Pat yourself on the back and keep going. Patience would be a good addition to the formula.

Best wishes!

karamaree03

Thank you so much for your advice and positive comments. I guess that’s the key to learn to be patient. Thank you so very much xx. I am 69.5 goal
Is 60kgs so a loss of 1/2 kilo a week would be sustainable and then it will stay off for good. That’s the plan anyway