Lose weight - kj intake

elmiller9 · May 2019

Hiya, my goal is to lose 1kg a week. I’m finding it really easy with my kj intake to the point by the end of the day I still have anywhere from 900-1500 left but I’m not hungry. How important is it that I reach my daily amount? Will I still lose weight if I do less than what it says?

LivingtheLeanDream · May 2019

This is why you should be eating all your calories >> https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1

LivingtheLeanDream · May 2019

Plus 1kg a week might be too much - unless you have more than 50lbs to lose.

elmiller9 · May 2019

Ah ok thank you. That makes sense. I’m eating really healthy foods during the day (meeting protein, fibre intake, ect). But by the end of the day I’m full 🤷🏼‍♀️. I want to lose 11kg all up.

LivingtheLeanDream · May 2019

11kg is approx 24lbs, so yes 1lb/0.5kg would be ample loss per week. Its all about losing weight but retaining as much muscle mass as possible and losing slower can help with that as does adequate protein intake.

Don't think of it as a race to the finish line but more a way of changing eating habits so when you get to goal weight you then can maintain that loss.

All the best

Ruth

Panini911 · May 2019

agree your rate of loss should be closer to .5kg at most with only 11kg to lose. (that's .5-1lb/a week). if your body doesn't have enough fat it will start taking muscles as well as fat.

and yes you ABSOLUTELY need to eat all yoru calories. your body needs "gas" to run. if you underfuel it you can cause harmess long term impacts. you'll feel "fine" until you suddenly don't. here is a thread on the topic.
https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1

Make sure you use a food scale to properly account for calories in.
https://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p1

If you really ARE having trouble eating all the calories, opt for calorie dense foods and avoid "low fat" things. With these you need much less volume to meet your calorie goals. Nuts are great. Peanut butter. add healthy oils to your meals/vinegrettes. here is a list of calorie dense foods but again, use a food scale for correctly measuring quantity.
https://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1

elmiller9 · May 2019

These are great! Thank you so much!

Lose weight - kj intake

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