Replies
-
If you’ve been in a deficit since March then I would definitely take a diet break for 1-2 weeks and eat at maintenance. Then go back into a deficit and the weight will start to come off again.
-
Doesn’t sound like too much to me. I can easily burn around 2400 without doing too much crazy cardio and I’m a female. My BMR is 1500. Walking, cooking, cleaning can all add up. And then if you do a workout for 30 minutes then it’s even more likely. Even 3300 could be possible. According to a study -I’ll see if I can find…
-
2500 is not enough for you. Especially for muscle growth. I think you’re moving more with all the extra food and so your NEAT levels are going up. You probably need to eat atleast 3000-3200 calories. I’m 27, F, 5’ 4”/162cm and I’m eating 2400-2600 calories without much exercise except for walking, yoga and Pilates now. You…
-
This used to be my issue- I would start and stop exercise which meant I kept getting DOMs and so the water weight continued plus I had a small deficit too. Once I stuck to it the weight suddenly came off after 8-9 weeks, and I dropped 4 lbs. Plus I would stop giving the scale so much importance because exercise will help…
-
Hi Aidah! It’s great that you’ve decided to embark on this journey before 2021. I’m abit confused about your height because 162 cm is 5’ 4” inches so wonder what happened with the maths?! Lol. Well here’s a few tips from me: 1. Set a reasonable goal- 9 kg seems quite aggressive so why don’t you aim to lose 5-6 kg instead?…
-
How many calories are you eating everyday (roughly) and what are your stats? Maybe you’re being too aggressive with your goal especially if you’re feeling irritable. Also how much fat are you eating? And fibre? Protein? Those might be more satiating to you. I’m in maintenance, but even when I was in a deficit I ate 40-50%…
-
This used to happen to me when I was undereating. Maybe your deficit is too aggressive. And maybe you need even more protein. Try magnesium spray as well. It also helped me with sore muscles.
-
Update: So it’s been 4 days since I started my ‘recovery plan’ and I already feel more energetic! Getting out of bed didn’t seem so hard this morning. I really hope this works. Also appetite is slowly picking up and I’m going to stop intermittent fasting so my eating window is bigger.
-
Yess I’ve definitely upped the red meat to 2–4 times a week (which I like anyway). I didn’t realise but sometimes I would go weeks without red meat and I was eating more vegetarian.
-
Oooh thank you! I’ll look into that as well.
-
Yes the symptoms do correlate with iron deficiency. I’ve been eating more red meat and fish and I feel much better. I’ve just been eating more food in general. The palpitations only happened on days when I under ate. Thank you I will look into the supplement as well! It’s very hard to see a dr right now unfortunately as I…
-
I don’t intend on syncing the device with MFP because it gets confusing for me. I’d rather just track them separately. I do use MapMyWalk which is synced to to MFP so I eat back half of those calories because I was told that MapMyWalk inflates the calories burned for walking.
-
Yes, 100 calories daily per week.
-
My phone has apple health on it. Sometimes I gained a 1-2lbs but other times I didn’t and weight stayed the same.
-
You’re right, sleep is something I should consider. I’m sleeping later than my body likes. I end up sleeping at 12.30-1am when I should be sleeping at 11pm. That’s another thing I need to work on!
-
Im 100% sure I don’t have hypothyroidism because the symptoms disappear/improve when I eat more plus it doesn’t run in my family but thank you for your concern. The symptoms are very similar and I can definitely agree that my thyroid hormones have down regulated due to the chronic dieting etc but it will be fine once I’m…
-
Yes I suspect my iron is low so I’m upping the red meat. Vitamin D is fine and I supplement with that. I eat a very nutritious diet but I just need to eat more of it. I’ve done research on this. I currently feel like my situation is similar to, although not as bad as Stephanie Buttermore right now.
-
Thank you so much for taking the time out to read my story! 2000 is still too low for me because I actually ran a cut/deficit for 8 weeks whilst eating 2000 calories (on average) and I lost 4 lbs even though some of the times I was guesstimating. That would mean that my TDEE at the time was roughly 2250/2350 WITH my…
-
Oh okay I see where you’re coming from. Thank you for the feedback. I have cut down on intense exercise and if need be then I will cut down further after a few weeks If I don’t feel any better. My energy might pick up as I increase calories (which is what normally happens in the past) so I’ll just have to wait and see.…
-
I fully understand where you’re coming from but I’m not exercising for my weight...I used to do 5 workouts per week now it’s just three. I have already cut out the vigorous HIIT workouts. Yoga, Pilates and walking are just ways for me to feel better and add gentle movement into my day. Maybe some days I’ll just reach 5000…
-
Yes those are my only restrictions. Even with dairy I can have small amounts of cheese and yoghurt. I’ve been over doing it on the dairy though so I’m cutting back now. Yeah I need to eat more fruit and veg, so I can get my vitamin C- definitely been slacking these days.
-
That’s fine but I wanted some diet related tips as well.
-
The above advice is great here but I would also focus on making your main meals bigger/more satisfying so then you’re TOO full to even snack! If you can’t portion control snacks- then don’t even bother and focus on 2-3 meals a day. Let’s say you’re eating 1600 calories a day, that would be 2x500 calorie meals and one 600…
-
Well that’s great that he counts calories too! At least he has knowledge of them 🙂 you just have to balance those things then! My sister doesn’t count calories and she bakes on random days of the week and I sometimes have to suddenly squeeze in some of her cakes because they’re so delicious! Luckily now she just seems to…
-
Yeah I have PMS cravings too. I realised that the more I give in to cakes and chocolates the more I want them. I’m not even satisfied so I’m going to eat more protein because that seems to help and forget about the cakes and chocolate because I either want 0 or 12 Mr Kipling mini cakes! No moderation here! 120g of protein…
-
So we had the same dilemma! It’s definitely a struggle when other people are very spontaneous and don’t diet. I guess that’s why it’s real life. I ate a lot of protein and veggies today as well! Infact that’s mostly what I was craving.
-
Yeah I might cut down on FODMAPS and see if it makes a difference although I definitely feel that my meals are too big. I eat pretty healthy as well.
-
Oh I didn’t realise that it could just be food passing through the intestines 🤦🏻♀️ Well looks like I need to stick to the smaller meals then and I’m sure my body will adjust after a few weeks.
-
Thank you so much for the tips and yeah, I definitely get worse when I’m stressed. I already do yoga and it definitely helps. Just wondered if smaller meals would make a difference.
-
I was undereating and I didn’t notice any side effects until 2-3 months in. Hair loss, anxiety, muscle pain. Don’t combine aggressive exercise with severe calorie restriction! Definitely eat your exercise calories back. Even just eating 100-300 calories extra will make a difference. Your BMI is actually in the normal range…