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Am I eating too few calories?

dashma94
dashma94 Posts: 8 Member
edited December 2024 in Health and Weight Loss
Hello,

I am 24 and up to October lived a sedentary life and was overweight borderline obese. (183cm height, was 102kg).

Since October, I have

- Reduced my diet to 1600kcal per day, keeping low cards and privileging proteins. Also removed fast-food/takeaway/sugary drinks and limiting my "cheat meals" to once per week;
- Started doing resistance training (circuits) 3-4 times a week for ~45 minutes per session/

As a result, I am currently 82.5kg. ("Normal" BMI for the first time since I can remember).

I notice that I am now losing ~1.2kg/week, is that too much? Am I eating too little? I feel a bit hungry/tired, but nothing that affects my daily life really.

Replies

  • deannalfisher
    deannalfisher Posts: 5,600 Member
    math says you are losing approx 2lbs a week since october - roughly 43lbs (19.5kg) - you could probably do with a diet break (eating at maintenance for a couple of weeks - will help stabilize hormones (leptin/grehlin etc)
  • dashma94
    dashma94 Posts: 8 Member
    @deannalfisher thanks :smile: I am going to visit my family for ~10 days over easter in a week so that would be the peerfect time. Do I risk "bouncing back" if I eat at maintenance? I worked really hard for this, and ideally would like to get to ~74kg by the end of summer.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    you may see an increase - typically because of water-weight/increased carbs - but its rarely permanent - for most ppl maintaince isn't a specific number but a range...i.e. so my maintenance is 159-164lbs and i've been consistently in that for 4 months
  • dashma94
    dashma94 Posts: 8 Member
    @deannalfisher yes I factored in ~1-2kg fluctuation which is fine, I just wouldn't want to come back I'm 5+ over.
  • dashma94
    dashma94 Posts: 8 Member
    NovusDies wrote: »
    dashma94 wrote: »
    @deannalfisher yes I factored in ~1-2kg fluctuation which is fine, I just wouldn't want to come back I'm 5+ over.

    You may see more than that. A diet break gives your body time to completely replenish your glycogen stores which are mostly water. I have been known to fluctuate almost 4kg but it was temporary and gone again in around 10 days.

    So after that you went back to your pre-break weight?
  • RelCanonical
    RelCanonical Posts: 3,882 Member
    dashma94 wrote: »
    NovusDies wrote: »
    dashma94 wrote: »
    @deannalfisher yes I factored in ~1-2kg fluctuation which is fine, I just wouldn't want to come back I'm 5+ over.

    You may see more than that. A diet break gives your body time to completely replenish your glycogen stores which are mostly water. I have been known to fluctuate almost 4kg but it was temporary and gone again in around 10 days.

    So after that you went back to your pre-break weight?

    If you go back to your prior diet and deficit, yes.
  • PAV8888
    PAV8888 Posts: 14,550 Member
    edited March 2019
    A rough calculation of your maintenance Calories is achieved by adding 7700 Cal per kg lost per week.

    The danger of Easter is that it is at time of celebration and in particular a food celebration in many cultures.

    There is no way of knowing ahead of time how much you will end up eating and how much your exercise and movement routine will be affected by family time and celebrations.

    Remember it is both calories in and calories out. And the balance determines the effect.

    In the normal refeed and diet break situation the water weight disappears within a week or two of resuming previous eating patterns...



  • dashma94
    dashma94 Posts: 8 Member
    Ok thank you all! :D
This discussion has been closed.

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