How to stay consistent when trying to lose weight?
Sparkle097
Posts: 83 Member
The biggest challenge for me is temptation. When I see sweet food I can’t control my mind. I can’t say no to them. Also my cal goal is decent. It keeps me full. I wanna lose weight so badly but Ughh... all the sweet foods are slowing the process. I’m girl, 18, 5.3ft weight 60kg and my goal is 55kg.
I’ll eat really good for like 5/6 days then I eat crap again. Then the cycle repeats.... whenever I eat so much junk, the cals add up to more than 2500 cals. Ughhh
I’ll eat really good for like 5/6 days then I eat crap again. Then the cycle repeats.... whenever I eat so much junk, the cals add up to more than 2500 cals. Ughhh
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Replies
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You can say no. You can control your mind. Nobody else puts the food in your mouth, you make the decision to eat it.
However are you making this too hard for yourself during the week? Are you using up all your reserves of discipline/ willpower/ whatever you want to call it by never allowing yourself any treats or "junk" until you can't say no anymore? Some people do this successfully and save calories during the week for a bit of a weekend splurge (but still within their calories) and some people fit small treats into their every day life so they never feel deprived or desperate for something they've been denying themselves and don't feel the need to overeat.
Which approach works best for you is entirely individual but if you can't see yourself giving up sweet foods and treats for life you need to find a way to work them into your plan now.10 -
I’m a snack monster, love sweets. I find that if I don’t fully deprive myself it’s easier to stick with. I eat sweets just in moderation. So if I have a very small sweet, and log it, I accommodate my calories the rest of the day. This way I keep from binge eating sweets later.
Hope that helps11 -
You can say no. You can control your mind. Nobody else puts the food in your mouth, you make the decision to eat it.
However are you making this too hard for yourself during the week? Are you using up all your reserves of discipline/ willpower/ whatever you want to call it by never allowing yourself any treats or "junk" until you can't say no anymore? Some people do this successfully and save calories during the week for a bit of a weekend splurge (but still within their calories) and some people fit small treats into their every day life so they never feel deprived or desperate for something they've been denying themselves and don't feel the need to overeat.
Which approach works best for you is entirely individual but if you can't see yourself giving up sweet foods and treats for life you need to find a way to work them into your plan now.
This^
Learning to control behavior takes time. 5-6 days is not long term, but forever is. We all screw up from time to time. Don't beat yourself up.....but continue. Learn from your experiences.7 -
Is your weight loss expectation realistic? With 5kg to lose you can expect to lose about 0.25 kg/week - which is going to be masked by water weight fluctuations as you are a young woman.
Also are you being too restrictive with your intake? Are you trying to cut out all sweets instead of working small amounts of the foods you enjoy in on a regular basis? For many that is key to staving off the cravings and the over indulgence.5 -
If you can't resist sweet food, then don't be around sweet food. Don't buy it, don't go to bakeries, stay away from the dessert table at parties... Find something else to distract you when cravings hit. Have a big glass of water or hot tea. Go for a walk or exercise. Chew gum. Brush your teeth.1
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A couple of thoughts...
- Sounds like you need to work on moderation, not on consistency. Work on having SOME of the sweets, not ALL the sweets.
- Are there any crutches you can use? When you get the urge for sweets, can you have something like hard candy (lower calorie, longer lasting) to help curb the urge?
- Otherwise, it just takes practice. Discipline is a skill, and like most other skills, you get better at it with practice.
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sathmif465 wrote: »The biggest challenge for me is temptation. When I see sweet food I can’t control my mind. I can’t say no to them. Also my cal goal is decent. It keeps me full. I wanna lose weight so badly but Ughh... all the sweet foods are slowing the process. I’m girl, 18, 5.3ft weight 60kg and my goal is 55kg.
I’ll eat really good for like 5/6 days then I eat crap again. Then the cycle repeats.... whenever I eat so much junk, the cals add up to more than 2500 cals. Ughhh
Look into altering the experience of the food you eat by thinking about how to make the food TASTY to your personal preferences.
There is nothing that says "good" healthy food has to taste like nothing.
Make the quality food choices into meals that please you while eating them. Figure out what spices and herbs need to be in your kitchen so you can replicate (and sometime improve) on the yummy stuff found in restaurants.
for example: I love Mexican food, and so I spent some time sampling things from the Goya brand of products at the grocery, and am able to bring much of those flavors into my dishes. My fave right now is the green Cilantro based sauce in a jar - that stuff is awesome as a cooking sauce as well as a garnish sauce.
Fat has the advantage of holding flavors nicely, and, when eaten, the taste stays in my mouth longer than if I eat a piece of candy or other mostly sugary treat. Now that I measure carefully all the things I eat, including 'dabs of butter' and 'splash of olive oil', with a little practice and experimenting I can achieve tasty + nutritious, all in one meal.
After a few months, I find my preferred breakfast is a 'fatty' bowl of corn grits with a dab of butter and two goopy eggs chopped into it, WITH a side of yogurt and fruit. Used to be, the yogurt and fruit was all I ate and two hours later I'd be rummaging for snacks. Now I make it to lunch no problem, and, look forward to the single almond butter stuffed date that is my sweet+fatty fix.
good luck to you, and good fitness to us all!
amyfb4 -
Thank you guys! I guess it’s about moderation. But the thing is if I eat a small sweet, then I would wanna eat more and more.1
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sathmif465 wrote: »Thank you guys! I guess it’s about moderation. But the thing is if I eat a small sweet, then I would wanna eat more and more.
Some people do better with moderation, some people do better by cutting certain things out of their diets. It's really up to you and your own personal preferences which one you would follow. And sometimes it's ok to moderate with one type of thing and eliminate another! I eat ice cream bars every day and am fine sticking within my calories when eating them. However, Martin's has these honey barbecue chips and if they enter my home they will all be consumed, by me, before the end of the day. We no longer buy those regularly and ONLY as a treat (on my birthday I will probably be eating some - but we will NOT be buying a family-sized bag!).
At the end of the day, wanting to eat more and more does not have to translate to eating more and more. You choose what you put in your mouth and whether your determination to lose the weight outweighs (heh) your desire to eat more of the sweet thing.
Best of luck in your weight loss journey!5 -
sathmif465 wrote: »Thank you guys! I guess it’s about moderation. But the thing is if I eat a small sweet, then I would wanna eat more and more.
For a long long time I was a fan of the 'many small meals all day long' school of eating.
It wasn't easy at first , but, with a little more each morning over the course of a few weeks, I'm mostly at 2 really big meals (breakfast and lunch), and a moderate to smallish dinner with light afternoon snack. once in a while an evening snack of raw veggies or a small piece of fruit.
I think what the difference is now in the big meals I eat is the nutritional balance that I take time to make happen.
'back in the day' , a medium chicken cheesesteak with fried onions would be my big meal idea, and I'd suffer heartburn and the desire for a nap after lunch.
today, my big lunch will be:
2 servings of chicken noodle soup ( 1 can) plus 1 cup of beans and another 4oz of chicken added into the soup, and my afternoon office productivity won't suffer a bit.
The other difference in what I'm doing is to eat most of my daily calories before or at work , for the reason of nourishing my body during the time it has to be used physically or mentally.
Last thought to share: we've all probably heard about how much better students learn in school if they start the day with a nutritious breakfast. I don't think the logic changes when we become adults and have a job to go to every day. Learning, or applying what you learned, it's all using the body and the brain.
good luck~!
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sathmif465 wrote: »Thank you guys! I guess it’s about moderation. But the thing is if I eat a small sweet, then I would wanna eat more and more.
Unfortunately, there's no on/off switch to temptation - and for people like me it is easier not to allow the temptation to be around me than to allow a small portion and then stop myself. Every holiday, I would snack on my kid's candy, bake cakes and devour starch heavy veggies. I always felt bad about it after, physically and emotionally.
I chose to give up sweets and other carbs about five months ago. I have limited carbs to non starchy veggies and nuts. There was no magic, I just made the decision to tell the little girl in me that wanted candy "this will not help you". I keep making that decision, by saying "you've gotten this far, why would you waste that now?".
Eventually, if you continue to make the same decision it becomes a habit and then it is not an internal struggle of good/bad food. I am a stress and anxiety eater and when I would put myself in the situation of having to decide if I wanted to eat candy, I put myself under stress thinking of why it was a bad idea. I ate it anyways because I was stressing myself out about deciding. Now that I no longer allow myself to have sugar as an option, there's no internal struggle - I just say "I want a snack, let me get some peanuts and a string cheese". This feels so terribly contrived that I wish I had a better explanation, because if someone said this to me earlier this year, I would have just rolled my eyes. But the truth is, the fewer decisions you have to make along the way, each day, each week, the more self-control you have because your actions are automatic and you can reserve your mental energy for things that actually need it.
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Try doing the 80/20 way where 80% of your food is healthy, but 20% of your food is treats. That means you eat healthy meals, but have dessert or a snack. It doesn't have to be exact. Just make most of your food healthy and allow a snack or a dessert each day.1
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I'll offer some feedback based on my personal experience.
I used to be "unable" to avoid temptation - at least that was my excuse. At first I complained about how hard it was to give up smokeless tobacco. Then one day I realized that I was putting things in my mouth that might one day kill me. I threw my can of snuff in the trash and I have not had a dip in nearly 20 years. This is a good example of abstinence.
Unfortunately we cannot abstain from all food. I initially had the same excuses about how hard it was to lose weight and avoid temptation. Then one day I realized I was in fact killing myself (or at least shortening my life) one spoonful at a time. A self aware educated human wouldn't do this to themselves. (remember this is my personal voice to myself - not to you)
So I manage food this way. If there are things (like ice cream) that I want to enjoy - I eat a small serving and log the calories, making them part of my daily allowance. If there are foods (like doughnuts at work) that are merely temptations - I walk away. I walk away because that's what's best for me and my long term health. I have to make a choice - eat the doughnut and remain overweight, or walk away and lose the weight.
You need to make the same choices. Some things you may want in moderation. Some foods you may need to learn to avoid. In either case, no one is holding you down and forcing the food into you. You get to decide if you eat the food or not. Don't complain and make excuses - just make a choices.
I wish you well. I know how hard it is. I'm not implying it's easy. It is as simple as making better choices. The choices will become easier if you truly want to lose the weight.6 -
What helped for me was realizing that sweets and treats will always be there. Approximately 98.7294356% of the time, whatever is tempting me in the moment is readily available any old time that I want to get it. Between Amazon and my local grocery store, I really don't need "that thing" right now.
For example, someone brings donuts in to the office. Grocery store donuts--I can pick some up at a time they fit better in my day. Bonus--I can get exactly the donut I want to have. For me, I can decide to skip a stale, pawed over glazed donut today for a fresh apple fritter tomorrow. I do make exceptions for the truly special things, though. Keeping with the donut example, there is a local donut shop in the part of town I used to live in that is SO GOOD! It's at just about the opposite end of town from me now, so when this one guy brings THOSE in from time to time, I always have one.
Knowing that right here and right now is not the only time ever that the temptation will be available to me makes it much easier to step back and make a more deliberate decision about what to eat or not eat. I'm more of a moderator, though. I can stay on track knowing that a treat will come. I also make sure to "schedule" a treat of some sort into my plan every day, so I don't feel like I'm deprived. As others upthread have mentioned though, some people need to avoid temptation altogether. I think it comes down to figuring out which approach works best for you.4 -
Two things.
1) Self control / will power is overrated. Is it will power that makes you brush your teeth every day? No, it's habit (and it's gross not to brush, of course). If you establish an eating routine, then going off your plan is like not brushing your teeth. This works for me anyway, because I don't require a lot of variety.
2) Sweets are treats and if you eat a sweet every day, then it isn't much of a treat. Save the sweet eating for a special occasion and try to make sure that sweet is super good, high quality stuff that's really worth it. I mostly only eat a dessert if I go out to a fancy restaurant. Or on holidays.
If all else fails, I have a mint (Altoid) and the sweet craving vanishes.0 -
I guess I read your post and think two seperate things:
- allow some treats daily that fit in your daily calorie goal. include foods you LIKE in your daily and weekly routine not just what people call "diet food". you may have to pick what you can have that doesn't blow the calorie budget so this means not EVERYTHING but find at least some ways to include "treats" and food you enjoy.
For me I include a dessert which lunch and dinner daily, usually chocolate. I make my own healthier protein bars for my lunch "dessert" and a few items in my dessert rotation (currently 5 0cal pudding cup with a tablespoon of whip cream).
- i still have a very very hard time with self control when food is RIGHTINFRONTOFME. at work if I don't smell it and it's not in visual range i am good. plus people mostly bring donuts which are not my weakness so that helps. At home for the first while i can't keep some things in the house but honestly once i get INTO logging and routine eating I am able to start keeping some things around but not in day to day visual range and actually forget about the,or see them and think "oh yeah, but not now". this was not something i could do initially.
however if i am sitting with family-friend for hours around temptation that is where i fail. Depending on who it is, I may pass around the cookies and then ask if they mind if I put them say in the kitchen (out of sight). My issue here is it isn't self control once. but it is self control repeated every minute. I guess with a bigger party I could ensure to settle myself away from the most tempting foods.
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My take on your post was that for 5/6 days you are good. Then there is the day where you just seem to go sweet crazy. So by chance is it the same day of the week this is happening on? Where or what are you doing that all of a sudden all of these sweets are surrounding you?
Maybe you bank calories so that one or two days you have room for a treat that you learn to look forward to. But keep reasonable. That has worked for me pretty well, has kept me from going hog wild on sweets, which is in the past has been my downfall. I think moderation yes is good, but first really identify when and why you are wanting treats. Will assist you in getting past this.0 -
If I recall correctly from other threads, you were eating at a fairly low calorie level, probably targeting a weight loss rate faster than 0.5lbs (0.25Kg approximately) per week. (Fast loss would be inappropriate and unhealthy with so little weight to lose.)
I also understand from this and your several other threads (that all cover this same general topic, from only slightly different perspectives), that you're not having major trouble sticking with that probably-too-low calorie goal most of the time. If I recall correctly, there's usually one day a week when your family (or whoever) shows up, bring sweet treats that you "can't resist".
Four things:
1. Set your calorie goal to lose only 0.25kg per week, and log/add a reasonable percentage of your exercise calories on top of that.
2. On a daily basis, that 5-6 days per week, eat the number of calories you've been eating when you had too aggressive a goal. That will give you calories left over each day. Don't eat those daily. Bank them, like a calorie savings account, for later.
3. When your family shows up with treats, take those calories you've had left over, add up the ones left over on days since your last treat-fest, and use that as your maximum calorie allowance for the treats. Eat that many treat calories, then stop. It will probably help if you eat a treat, savoring it, wait awhile, think whether you'd like more and have more calories available to cover it, then eat more if your calorie budget allows, spacing out the treats over the period of time they're there, savoring each, then waiting a while. It would be extra nice if you can leave a few calories in your savings account for the next round (not toooo many), just as an exercise in self-management.
4. Stop saying "I can't resist" or "can't control my mind" or whatever. Don't even say it inside your own head. Your choices about your own self-definition are very powerful. Stop thinking of yourself as someone who "can't". Start thinking of yourself as someone who enjoys treats, but knows how to enjoy them sensibly, and in a way that will support both short-term happiness and long-term health. Or, think of yourself as someone who's had difficulty moderating treats in the past, but who is working at changing that, and is going to keep working until you succeed.
You're making a choice here, and saying "you can't" make a different one. You can; you simply haven't chosen to. You have a choice. Don't take away the power you have over your own behavior by self-defining in a powerless way. And stop making post after post about this perceived powerlessness, and take some responsibility for doing something about it. You'll be a better woman for it.
Signed,
Mean Granny11 -
This probably sounds trivial, but it has really helped me, so I thought I'd share. I've struggled with bingeing for a long time. I decided to really focus on making my biggest goal each day to be binge-free. I installed a tally mark app on my phone, and every night at bedtime, I increase the tally for a successful day. I'd get to three over and over and then start again at one. Then one day, I made it to five. So far, my longest streak is ten days binge-free. I'm currently working on breaking that streak (currently on day seven). For some reason, it's really motivating to do the tally on my phone and to try and beat my record. Oh, and I've lost 11 pounds in the process. So there's that, too.3
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As others have said - some people are moderators, some are abstainers. If moderation doesn't work for you because you can't withstand the temptation, then perhaps abstaining entirely would be a better strategy.0
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If I recall correctly from other threads, you were eating at a fairly low calorie level, probably targeting a weight loss rate faster than 0.5lbs (0.25Kg approximately) per week. (Fast loss would be inappropriate and unhealthy with so little weight to lose.)
I also understand from this and your several other threads (that all cover this same general topic, from only slightly different perspectives), that you're not having major trouble sticking with that probably-too-low calorie goal most of the time. If I recall correctly, there's usually one day a week when your family (or whoever) shows up, bring sweet treats that you "can't resist".
Four things:
1. Set your calorie goal to lose only 0.25kg per week, and log/add a reasonable percentage of your exercise calories on top of that.
2. On a daily basis, that 5-6 days per week, eat the number of calories you've been eating when you had too aggressive a goal. That will give you calories left over each day. Don't eat those daily. Bank them, like a calorie savings account, for later.
3. When your family shows up with treats, take those calories you've had left over, add up the ones left over on days since your last treat-fest, and use that as your maximum calorie allowance for the treats. Eat that many treat calories, then stop. It will probably help if you eat a treat, savoring it, wait awhile, think whether you'd like more and have more calories available to cover it, then eat more if your calorie budget allows, spacing out the treats over the period of time they're there, savoring each, then waiting a while. It would be extra nice if you can leave a few calories in your savings account for the next round (not toooo many), just as an exercise in self-management.
4. Stop saying "I can't resist" or "can't control my mind" or whatever. Don't even say it inside your own head. Your choices about your own self-definition are very powerful. Stop thinking of yourself as someone who "can't". Start thinking of yourself as someone who enjoys treats, but knows how to enjoy them sensibly, and in a way that will support both short-term happiness and long-term health. Or, think of yourself as someone who's had difficulty moderating treats in the past, but who is working at changing that, and is going to keep working until you succeed.
You're making a choice here, and saying "you can't" make a different one. You can; you simply haven't chosen to. You have a choice. Don't take away the power you have over your own behavior by self-defining in a powerless way. And stop making post after post about this perceived powerlessness, and take some responsibility for doing something about it. You'll be a better woman for it.
Signed,
Mean Granny
Thank u for this. But I dnt understand point 2 and 3? Wat do u mean?0 -
I plan my day in advance ..put in my normal breakfast,lunch & dinner .. then I start on the indulgent bits rangeing from:
Proper corn sea salt 10g bag - 42 cals
Options hot chocolate - 39 cals (takes that edge off)
Warbatons fruit loaf - 87 cals a slice
10 Cal jelly - which only works out at 4 cals
That way I know I can have them but I will try not to have them...that satisfaction of them deleting them from the log and seeing saved calories is another boost that today you did well!! It’s all mind tricks!!
Good luck
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sathmif465 wrote: »If I recall correctly from other threads, you were eating at a fairly low calorie level, probably targeting a weight loss rate faster than 0.5lbs (0.25Kg approximately) per week. (Fast loss would be inappropriate and unhealthy with so little weight to lose.)
I also understand from this and your several other threads (that all cover this same general topic, from only slightly different perspectives), that you're not having major trouble sticking with that probably-too-low calorie goal most of the time. If I recall correctly, there's usually one day a week when your family (or whoever) shows up, bring sweet treats that you "can't resist".
Four things:
1. Set your calorie goal to lose only 0.25kg per week, and log/add a reasonable percentage of your exercise calories on top of that.
2. On a daily basis, that 5-6 days per week, eat the number of calories you've been eating when you had too aggressive a goal. That will give you calories left over each day. Don't eat those daily. Bank them, like a calorie savings account, for later.
3. When your family shows up with treats, take those calories you've had left over, add up the ones left over on days since your last treat-fest, and use that as your maximum calorie allowance for the treats. Eat that many treat calories, then stop. It will probably help if you eat a treat, savoring it, wait awhile, think whether you'd like more and have more calories available to cover it, then eat more if your calorie budget allows, spacing out the treats over the period of time they're there, savoring each, then waiting a while. It would be extra nice if you can leave a few calories in your savings account for the next round (not toooo many), just as an exercise in self-management.
4. Stop saying "I can't resist" or "can't control my mind" or whatever. Don't even say it inside your own head. Your choices about your own self-definition are very powerful. Stop thinking of yourself as someone who "can't". Start thinking of yourself as someone who enjoys treats, but knows how to enjoy them sensibly, and in a way that will support both short-term happiness and long-term health. Or, think of yourself as someone who's had difficulty moderating treats in the past, but who is working at changing that, and is going to keep working until you succeed.
You're making a choice here, and saying "you can't" make a different one. You can; you simply haven't chosen to. You have a choice. Don't take away the power you have over your own behavior by self-defining in a powerless way. And stop making post after post about this perceived powerlessness, and take some responsibility for doing something about it. You'll be a better woman for it.
Signed,
Mean Granny
Thank u for this. But I dnt understand point 2 and 3? Wat do u mean?
If you've been trying to eat 1200 calories daily to lose a pound a week (not the real number, since I don't know your stats), try to average 1450 daily instead to lose half a pound a week. Achieve that by (for example) eating 1200 6 days a week, and 2950 one day a week.
In that example, (7 x 1450) = ((6 x 1200) + 2950) so either will result in the same weight loss over time. (The peak day will temporarily increase scale weight because of the extra food, but that's just water weight and temporary digestive contents, not fat gain, so nothing to worry about.)
Like I said, do the arithmetic to get your own actual numbers; that's just an example for illustration.3 -
sathmif465 wrote: »If I recall correctly from other threads, you were eating at a fairly low calorie level, probably targeting a weight loss rate faster than 0.5lbs (0.25Kg approximately) per week. (Fast loss would be inappropriate and unhealthy with so little weight to lose.)
I also understand from this and your several other threads (that all cover this same general topic, from only slightly different perspectives), that you're not having major trouble sticking with that probably-too-low calorie goal most of the time. If I recall correctly, there's usually one day a week when your family (or whoever) shows up, bring sweet treats that you "can't resist".
Four things:
1. Set your calorie goal to lose only 0.25kg per week, and log/add a reasonable percentage of your exercise calories on top of that.
2. On a daily basis, that 5-6 days per week, eat the number of calories you've been eating when you had too aggressive a goal. That will give you calories left over each day. Don't eat those daily. Bank them, like a calorie savings account, for later.
3. When your family shows up with treats, take those calories you've had left over, add up the ones left over on days since your last treat-fest, and use that as your maximum calorie allowance for the treats. Eat that many treat calories, then stop. It will probably help if you eat a treat, savoring it, wait awhile, think whether you'd like more and have more calories available to cover it, then eat more if your calorie budget allows, spacing out the treats over the period of time they're there, savoring each, then waiting a while. It would be extra nice if you can leave a few calories in your savings account for the next round (not toooo many), just as an exercise in self-management.
4. Stop saying "I can't resist" or "can't control my mind" or whatever. Don't even say it inside your own head. Your choices about your own self-definition are very powerful. Stop thinking of yourself as someone who "can't". Start thinking of yourself as someone who enjoys treats, but knows how to enjoy them sensibly, and in a way that will support both short-term happiness and long-term health. Or, think of yourself as someone who's had difficulty moderating treats in the past, but who is working at changing that, and is going to keep working until you succeed.
You're making a choice here, and saying "you can't" make a different one. You can; you simply haven't chosen to. You have a choice. Don't take away the power you have over your own behavior by self-defining in a powerless way. And stop making post after post about this perceived powerlessness, and take some responsibility for doing something about it. You'll be a better woman for it.
Signed,
Mean Granny
Thank u for this. But I dnt understand point 2 and 3? Wat do u mean?
If you've been trying to eat 1200 calories daily to lose a pound a week (not the real number, since I don't know your stats), try to average 1450 daily instead to lose half a pound a week. Achieve that by (for example) eating 1200 6 days a week, and 2950 one day a week.
In that example, (7 x 1450) = ((6 x 1200) + 2950) so either will result in the same weight loss over time. (The peak day will temporarily increase scale weight because of the extra food, but that's just water weight and temporary digestive contents, not fat gain, so nothing to worry about.)
Like I said, do the arithmetic to get your own actual numbers; that's just an example for illustration.
Thank u, I’ll try this0
This discussion has been closed.
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