3kg in 3 weeks Challange

mimimeow3 · January 2014

woops i meant Challenge in the title.

Hi everyone,

I'm 156cm and 53 kg BMI 21 flat as of today, my usual weight is 50kg BMI 20 and hence my clothes are fitting too tightly for comfort.

I've been struggling to lose 1 kilo for several months now and somewhere along the way actually gained another two. I believe its the pills i've been taking that are the culprit but unfortunately i require them for my health. Also i find during the summer months, i eat a lot more to get more water since i forget to drink. Furthermore i have been eating out of stress. I have Iron and Vitamin D deficiencies that may contribute to my body demanding the nutrients it is failing to receive but i am taking supplements.

What I have never tried really for weight loss is exercise and healthy eating, it will serve as a fine experiment. I do not believe in "starvation mode".
I have calorie counted before but never really excercise because i hear it increases your metabolism. Increasing your metabolism, contrary to what you are told is actually a very bad idea, it increases your appetite and ages you. In the past i have lose weight by actively decreasing my metabolism to the point where i will only feel hungry if i have not eaten for over 24 hours.

Losing weight in the past:
I have found that allowing yourself to feel hunger for long periods of time is the best way to reduce your appetite in the long run.
In the past i have also used the one meal a day diet, a small meal for breakfast and one meal for dinner, the best way to lose and maintain weight.
I have found that i must only eat when i'm hungry and only after being hungry for a sufficient period of time.
I should question if what i'm feeling is true hunger, or just thirst or craving.
Caffeine, helps in many ways, by reducing appetite, by providing energy and by being a diuretic that can kick start weight loss , get it through Green Tea normal Tea or even supplements.
Getting your mind obsessed with something other than food and weight loss is helpful, put it in the back of your mind but not out of your mind!

Through these methods i have easily lost a kilo a week in the past although i've at most had 4 kilos to lose.

This calorie counting thing is very new to me and i find it has positive and negative aspects. The positive aspects are
that you know exactly how much energy you are taking in by eating a particular item.
And if you have a lot of self control you are certain to lose weight.
You can eat more by eating lower calorie items and perhaps not feel hunger.

However the negatives aspects are
That you are always thinking about food and what your next food item should be, resulting in obsessing about food and hence potentially over eating.
You have to note the calories of everything you are eating and that is extremely time consuming, especially when items are fresh not packaged. As a result i find i eat more packaged items and less fresh items just to control how much i eat better.
Low calorie foods are time consuming to make .

The way that i'm going to work around this is premake all my food and write them down for the next week. Which is going to be boring and difficult to stick to but i will have to leave inspiration around.

Because i live a sedentary life working with computers my BMR is 1300 (1500 if multipling buy 1.2 benedict equation) simply to maintain the weight i have now or even gain more so eating 1000 calories in my case is perfectly normal.

I'm going to give myself 3 weeks to lose the weight, since i cannot stand the feeling of even the slightest amount of fat. I will eat 1000 calories a day . I'm considering going to 1200 for the first three days... but it sounds like to much work to do.
in one week i will be 500*7 calories in deficit. which is 3500 calories which is approximately half a kilo.

if i'm going to attempt to lose one kilo per week this means i have supplement this with exercise at 3500 calories a week, 500 calories a day. This is going to be very difficult i imagine. And i wonder if i'm being to ambitious. I could after all reduce my intake to 500 calories a day a do the 5:2 diet.... What do you think guys? Less calories more excercise? Or see how i go atfirst?

But even if i achieve half my goal in 3 weeks i will not be unhappy.

allen_ac · January 2014

You might need to change your outlook on the whole situation

Calorie counting seems like its time consuming, but it takes less than 5 minutes per day to enter in your meals. If you like to plan your meals in advance the day prior, it will still only take 10 minutes. Especially once you get the hang of it, it's just second nature. Try not to think of the negative aspects of experiencing something new, look for the positives, think about the goals you are aiming to achieve and focus on that, don't think about how you can't fit in your clothes or you're unhappy with your shape, aim to be a stronger version of yourself. The positive influence on your own mindset will play a huge role in your success but it's usually highly undervalued.

Whether you think the idea of starvation mode is true or false
- The bottom line is, if you drop your calories too low, you're going to feel like crap, you will drop off your diet because it's unsustainable and you won't have any energy to workout, let alone sit at home and feel good!
- On top of that, you will get rapid results in 2 weeks, but you will gain that back a week later. Why? because you've eaten so little, that you can't handle it, you have no where to go, no more calories to drop otherwise you'd be "starving" yourself, that's the whole idea

Maybe instead of thinking of "Less calories, more exercise" , you can think of it is as "More exercise, more calories"
The harder you work, the greater the deficit, even though you create a large caloric deficit, doesn't mean you want to keep it that large, you have to fill it in with food, so if you train harder, you get to eat more. Eating more = more energy = helping you prolong your diet = satisfactory results (that are sustainable) = happy camper

In short, try not to drop your calories below 1000, I don't even like the idea of 1200 calories already
EDIT* Also don't forget, just because you lose weight, does not mean it's healthy to do so. Though you calculate BMI and all that, the method of getting to that point may not be exactly good for you

You can achieve a lot in 3 weeks, but if you're only dead set on 3 weeks, those results will not adapt to your body, the weight is waiting to come back on. Change your mindset, change your lifestyle, try not to 'diet', and overall you will be happy with your health and your results

I want to be encouraging to you, because you can definitely do this and the goal you've set is achievable for sure. You just should rethink your approach on how to achieve it

Good luck!

________
I also posted some stuff in this link to someone else, that i think you might benefit from some of what i said
http://www.myfitnesspal.com/topics/show/1165695-professional-yo-yo-dieter-wanting-to-end-the-cycle

mimimeow3 · January 2014

Thank you for your kind reply!
I did a bit of research on the 1200 calories and it's really just a standard I read that for a petite girl of my height with a sedentary lifestyle 1000 or even under is more than enough. I do not excersise and do not feel hungry if i eat 1000 which tells me it's quite natural for my body. My problem is I'm eating when I'm not hungry!

Yesterday after consuming 700 calories for breakfast and lunch, and feeling full till dinner, I ate approximately 400 calories of small steak tomatoes corn and 6 chip pieces. But after I was no longer hungry I continued to eat more chips and then chocolate losing count of calories? What gives?

I have woken up so full that i plan to drink tea for breakfast.

allen_ac · January 2014

Haha that's okay

I honestly think you're in healthy range, so don't worry so much about the scale, if you can stay within that 50-52kg range, then you're pretty set. Though you live a sedentary lifestyle, for you to be within / close to BMI range is very well done. The most important thing is to not over do it, you can still enjoy your life, enjoy your food, but if you can, get out and be active sometimes, take more walks, have a jog here and there. It'll make a big difference in the long run if you keep those up

If you need any help, advice or just want someone to encourage you, you can message me or add me as a friend

Stay safe, stay healthy

3kg in 3 weeks Challange

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