Hello!
3 weeks ago I settled on eating two meals a day. I end up eating around 1500 kcal in a day. They are nutritious and keep me full throughout the day, I am not starving.
However, the weight is coming off extremely slowly. In 3 weeks I lost just 0.2 kg.
I am 178.5 cm tall and weigh 88 kg. My fat percentage is 30%. I aim to lose 30 kg in 2 years.
Tips for weight loss are welcome.
by Obvious_Jello5273
5 Comments
Going with standard values and using a calculator –
Your TDE (total daily expenditure) is roughly 2000 calories per day. You need to burn 7,700 calories to lose 1kg. If you’re eating 1500 calories per day, then you have a deficit of 500 calories per day, meaning it would take ~15.4 days to lose 1kg.
If the math isn’t adding up, you’re likely consuming more calories than you think, unfortunately. Or at least that tends to be the most common situation in my experience.
Don’t be discouraged. It is obvious that you are doing the work if you are charting.
I need you take a hard strict look at your intake measurements. Buy a10$ kitchen scale at Walmart. Use a measuring cup and be very strict in your measuring and recording. This may help you to recognize patterns and make adjustments
I mean, it’s not ‘abnormal’ or concerning. But honestly, you fluctuate 0.2kg in a day by water weight. My only explanation is that you are in a minimal calorie deficit, whether it be that you’re mistaking your calorie intake or you lack activity.
Don’t be discouraged.
Some people can lose .5 kgs a week. Most people need more time. Being in a deficit alone may not shred pounds either. And I’m sure you, like everyone, want to feel good about the way you look.
If your on a good training regime then you may be converting fat to muscle essentially and that may change as your body adapts. Your goal is good and realistic.
I say just stick with it.
Make sure your checking in with your doctor.
Keep monitoring and make sure your calculating more than just calories.
Check your protein, carbs and fats.
Rule of thumb as far as I’ve seen from scientifically base weight loss regiments:
0.7g-1.0g of protein per lb of body weight per day. Depending on training regime and muscle size/body type. Obviously a 230+ lb body builder needs more protein than joe shmo trying to lose weight but its a decent enough metric.
1g-3g of carbs per lb of body weight per day. Carbs should come after a workout and as your evening meal. This helps repair muscle and restore energy. As well as helping you sleep without craving.
And about .3g of oils per lb of body weight per day. Mostly for neurological function. You will start feeling funny if you drop too far below .3g.
Losing weight and feeling good is not easy.
Keeping weight off and maintaining is hard.
But its worth it.
You seem serious so I would recommend working out 2-3 times a week if your not already. Good idea to break it up but get a full body workout every week. Don’t do too many days in succession as your body needs time to rest. When you do your workouts they need to hurt your muscles NOT joints. If your joints hurt you need to find another exercise to target the desired muscle group. Your muscles need to hurt. It sucks but works. Your body must be forced to convert the calories and in a deficit your body is forced to use reserves.
And don’t worry about “building too much muscle”.
Thats not a thing. Body builders work sometimes for decades to build their physiques.
Keep at it.
Keep it up.
I believe in you.
We all do.
I‘m on a 500-800 kcal deficite a day, very strict, and as a women during summer sometimes I see no progress for 3-4 weeks on the scale and then I suddenly loose 1-2 kilos. I‘m in the same situation right now.
after 3 weeks of no progress I usually try eating maintenance for 2-3 days and then do a day of 1000kcal to get things moving again. sometimes even nothing helps and I just have to push through until my body decides to let go of the water. Hang in there!