tomcustombuilder Member

just estimate it and enjoy your night out without stressing over the calories. When you're in fat loss mode eating out should be done infrequently.

it will mostly depend on your diet. You need to be taking in a calorie amount that puts you consistently in a weekly calorie deficit. Losing that much weight in that timeframe is going to be difficult and a bit unrealistic. Take your time and lose in a healthy way which means losing around 1-2 lbs a week. It will get…

If its been less than 4-6 weeks that you've been trying to lose then have patience if its been longer than that then you arent in a consistent weekly calorie deficit.

You don't know how many calories you've burned. You can figure fairly closely how many you've consumed if you are diligent with proper counting and tracking. Calories burned are BMR, NEAT and exercise calories so shot in the dark to try to figure.

Losing will depend on the size of the calorie deficit over time. Maintaining will be a matter of not going back to old eating habits. have a sustainable eating plan that you can stick with that allows you to hit your goals.

Keep junk food out of the house Count calories for accountability Embrace a certain amount of hunger Don't drink calories When I'm in fatloss mode these are the things I adhere to

Protein wise simply minimize the ones that are high in LDL. Concentrate on the others. Focus on including lean protein sources like fish, poultry, beans, lentils, and nuts. Minimize red meat that are high in fat.

If it ain't broke don't fix it.

OMAD is fine depending on your goals. It's not optimum for muscle building. If It's for maintenance or fatloss it's fine if it fits your lifestyle. Overall weekly calories determine the weight outcome and not meal timing or quantity.

it doesn't work like that. 4-6 weeks with no loss means no weekly calorie deficit

Stick with a weekly calorie amount for 4-6 weeks before determining whether it's working or not. After that timeframe if no progress you'll need to lower overall weekly calories.

Consistent weekly caloric deficit> everything else for fatloss

fatloss is mostly diet so you'll need to concentrate on that. Im sure the posters that are more inclined to post long and more detailed posts will chime in on the specifics.

i wouldn't even count any of it

your initial loss was water. In another 2 weeks or so you'll need to lower weekly calories if no further loss as no loss after 6 weeks is telling you you're eating at maintenance calories. If you're sedentary you need to get on an exercise program as that will help make up for the lack of daily movement.

Not if you've already gotten your protein in for that day. Its unnecessary.

you say you've been tracking your calories "fairly close". That is your problem right there. The average person is off 43% on their weekly counting and tracking. You'll find that you're taking in more weekly calories than you think when you improve your accuracy.

lol, what a stupid program. You need to look at the total scope of the program to understnd my response.

how long have you been doing this routine and counting calories

lifting weights will only make you bulky if you eat too much food and that extra bulk will be fat. If you want to be toned, I hate that word, you need to build muscle and then you need to diet down and burn the fat off to expose the muscle. food wise, enough protein and non ultra processed foods.

OP, base your loss on week 2-5 or 6. That will be much more accurate than week 1 as once your body finds equilibrium with waterloss and new calorie amount you wont see such big drops and no drop if calories are too high. You didn't mention if youre tracking calories, if not you want to,start.

I wouldn't waste your money on those tests. They're not really that accurate. It's not gonna change your metabolism anyway you get what you get. Based on your lifestyle, you're going to maintain your weight at X number of calories. If you cannot lose fat at those calories, then you need to lower those calories.

That was water weight

ok Not long enough to know if youre in a deficit or not. It takes a month so to let the body find equilibrium with water and current calories. Also understand that your weekly calorie amount is what matters as calories vary day to day so its imperative to track EVERY DAY and not cherry pick days to count where your…

incorrect

how long have you been counting and tracking your calories?

I also dont eat back exercise calories. I go off of a weekly calorie amount and my exercise program is consistent so no need to log it. When i first got on this site I reviewed what my calories would be if I ate back and they were way too high so for people that eat back and don't lose that is most likely the culprit and…

those teas dont burn fat however some give you more energy throughout the day which can cause more calories to be burned. Regardless, it takes weeks in a caloric deficit to see actual change in weight after the initial water loss happens.

Depending on what your height and weight is a big loss of weight in the first month can be mostly water and it usually is. Your second month will usually be a better gauge on how much fat youre losing.