I'm loosing just 1kg monthly
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Katy2Survivor wrote: »It took me a year and a half to lose 21kg and get to a BMI of under 23. The great news is, this was one and a half years ago, and I’m still maintaining this weight. Because losing weight slowly, at the rate of about 1kg per month, is fantastic preparation for maintenance.
If you are losing about 1kg per month, then your actual daily calorie deficit is about 250 calories. For the last year and a half my maintenance has involved still eating at this deficit a couple of days per week, allowing me some more treats (i.e. eating a bit above maintenance) on some other days. So maintenance feels to me very much like my “regime” when I was losing a kilo per month, just a touch more relaxed, and maintenance feels nothing like my way of eating before weight loss.
Of course, the road to weight loss is also a bit bumpy, and sometimes you lose nothing for a very long time and then you suddenly go down by quite a bit, and sometimes it goes a bit up. Perfectly normal. Here is a screenshot of what my weight loss looked like.
I wish you the best in getting to the weight you want to reach.
Thank you . I'm not planning to give up but people was keep telling me I'm not doing it right because I'm loosing just 1kg in month. So much that I started to believe it. 🤷
Comparison is the thief of joy. You're losing weight at a healthy rate, therefore you're doing it correctly. I wouldn't worry about anyone else. Personally, I've learned that when I'm losing weight, the best policy is just to keep it to myself and not discuss it with people around me. Most of them have no idea how weight loss really works, anyway.1 -
Katy2Survivor wrote: »nutmegoreo wrote: »Have you taken a diet break at all during this last year?
Yes I did 3 months and I gain 2kg back .
Was it a controlled diet break or did you go all out9?
You may want to consider a reverse diet or even incorporating a refeed into your protocol.2 -
Katy2Survivor wrote: »nutmegoreo wrote: »Have you taken a diet break at all during this last year?
Yes I did 3 months and I gain 2kg back .
Was it a controlled diet break or did you go all out9?
You may want to consider a reverse diet or even incorporating a refeed into your protocol.
I was on strict diet and exercise for almost a year. That is when I was loosing 1kg monthly. Then I took 3 months break zero exercise and no strict diet. So maybe now will I start loosing more on month. But bad is in this 3 months I gain 3 kg 🙄0 -
Katy2Survivor wrote: »Katy2Survivor wrote: »nutmegoreo wrote: »Have you taken a diet break at all during this last year?
Yes I did 3 months and I gain 2kg back .
Was it a controlled diet break or did you go all out9?
You may want to consider a reverse diet or even incorporating a refeed into your protocol.
I was on strict diet and exercise for almost a year. That is when I was loosing 1kg monthly. Then I took 3 months break zero exercise and no strict diet. So maybe now will I start loosing more on month. But bad is in this 3 months I gain 3 kg 🙄
Were you tracking at all during those three months?
If you weren't, and if you weren't continuing to weigh your food, it's possible that you ate above maintenance. Or you just had a water weight blip from restoring glycogen. Hard to say.2 -
collectingblues wrote: »Katy2Survivor wrote: »Katy2Survivor wrote: »nutmegoreo wrote: »Have you taken a diet break at all during this last year?
Yes I did 3 months and I gain 2kg back .
Was it a controlled diet break or did you go all out9?
You may want to consider a reverse diet or even incorporating a refeed into your protocol.
I was on strict diet and exercise for almost a year. That is when I was loosing 1kg monthly. Then I took 3 months break zero exercise and no strict diet. So maybe now will I start loosing more on month. But bad is in this 3 months I gain 3 kg 🙄
Were you tracking at all during those three months?
If you weren't, and if you weren't continuing to weigh your food, it's possible that you ate above maintenance. Or you just had a water weight blip from restoring glycogen. Hard to say.
That is where I was going. Not logging and stopping all exercise isn't a controlled diet break... it's a break from most eating rules. A controlled diet break (eating at maintenance and still exercising) is beneficial. Also, incorporating refeeds (2 consecutive ultra high carb, low fat, moderate protein) is beneficial to help reduce hunger and restore leptin (fat burner hormone) levels.6 -
collectingblues wrote: »Katy2Survivor wrote: »Katy2Survivor wrote: »nutmegoreo wrote: »Have you taken a diet break at all during this last year?
Yes I did 3 months and I gain 2kg back .
Was it a controlled diet break or did you go all out9?
You may want to consider a reverse diet or even incorporating a refeed into your protocol.
I was on strict diet and exercise for almost a year. That is when I was loosing 1kg monthly. Then I took 3 months break zero exercise and no strict diet. So maybe now will I start loosing more on month. But bad is in this 3 months I gain 3 kg 🙄
Were you tracking at all during those three months?
If you weren't, and if you weren't continuing to weigh your food, it's possible that you ate above maintenance. Or you just had a water weight blip from restoring glycogen. Hard to say.
That is where I was going. Not logging and stopping all exercise isn't a controlled diet break... it's a break from most eating rules. A controlled diet break (eating at maintenance and still exercising) is beneficial. Also, incorporating refeeds (2 consecutive ultra high carb, low fat, moderate protein) is beneficial to help reduce hunger and restore leptin (fat burner hormone) levels.
Thank you ... I learn a lot in this thread .. I'm glad there is still nice people trying to help .
Thank you all ❤4 -
Katy2Survivor wrote: »collectingblues wrote: »Katy2Survivor wrote: »Katy2Survivor wrote: »nutmegoreo wrote: »Have you taken a diet break at all during this last year?
Yes I did 3 months and I gain 2kg back .
Was it a controlled diet break or did you go all out9?
You may want to consider a reverse diet or even incorporating a refeed into your protocol.
I was on strict diet and exercise for almost a year. That is when I was loosing 1kg monthly. Then I took 3 months break zero exercise and no strict diet. So maybe now will I start loosing more on month. But bad is in this 3 months I gain 3 kg 🙄
Were you tracking at all during those three months?
If you weren't, and if you weren't continuing to weigh your food, it's possible that you ate above maintenance. Or you just had a water weight blip from restoring glycogen. Hard to say.
That is where I was going. Not logging and stopping all exercise isn't a controlled diet break... it's a break from most eating rules. A controlled diet break (eating at maintenance and still exercising) is beneficial. Also, incorporating refeeds (2 consecutive ultra high carb, low fat, moderate protein) is beneficial to help reduce hunger and restore leptin (fat burner hormone) levels.
Thank you ... I learn a lot in this thread .. I'm glad there is still nice people trying to help .
Thank you all ❤
It is great helping people who genuinely want it too. A refreshing change to people who ask for help and then refuse to accept any advice given. Just keep having the belief in yourself that you can do this and remember that there is awesome support from those that have been around the block a few times or more.5 -
I have had issues with scales in the past, I now only use the scales at the gym, they tell me how much is body fat, bone mass, muscle etc, you might find that you are loosing body fat and gaining muscle at an relatively equal rate. If you can get access to one of these scales I highly recommend it, otherwise ditch the scales and use your clothes/tape measure and go by how you feel, can you lift more? Win! Can you run further? Win! It's not always about the number. Good luck1
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I now people mean well but all these suggestions about things OP could change - run further,lift more etc - seem to be missing the point - what she is doing is working well.
For her amount to lose, 1kg per month is just right.
(i agree she is actually eating more than 1000 calories per day - but that doesnt matter - what she thinks she is eating is working.)
If its not broke, dont fix it.8 -
Thank you 😊0
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