sophx<3님의 저널, 2022년 02월 4일

I'm definitely not an expert, but I started at a similar weight to you and have slowly, steadily lost 0.5 -1.5Ilbs most weeks, sticking to (or trying to stick to)1500 calories a day. It has been slow but several people have told me if you lose weight slowly, it's more likely to stay off. Are you veggie? I have also found I am better at sticking to my calorie limit if I make sure I am eating lots of protein - my original plant based diet was very carb heavy. There are lots of people who know a lot on here, so hopefully you'll also get some more expert answers. Good luck Sophie 😀🧡 

have you tried a tdee calculator to work out maintenance calories? I'm in the same place and am just going to play with my calorie count til I find my proper number and accept weight will also naturally fluctuate some 

sounds a few too little if anything. I started at 172lbs and was given 1600 which I find is fine. U don't want to lose too quickly or u just put it all back on 

Hi Soph, in your first week you will have used up your glycogen stores, which weigh more than fat. So for example a deficit of 3500 calories will lose you 1lb of fat but your body will go to glycogen first and to make up a deficit of 3500 calories that glycogen could weigh 4 times more. This is why we often get an early big drop when we start in deficit, before the body moves on to using up fat and the drops on the scales slow down. It is ALSO why eating one big meal can sometimes show a crazy rise on the scale: your body needs lots of water to store the glycogen so the gain is not what it seems. 

Thanks so much everyone for your advice! Will look into all and make a plan. It’s frustrating to have ‘wasted weeks’ so to speak where you feel like you’re doing everything right and then nothing or very little changes. Thanks again my FS friends 💜 xxxx 

Take it from me, they are not wasted weeks! Sometimes it takes your body a bit of time to get the message. 😂 Good luck 

Janus explained it very well. I don't know how tall you are but I find 1500 will give me a slow steady weight loss at 5 ft 9. (Much slower now I am older) FS recommends 1800 for me but that's more like maintainance. No, not wasted weeks at all. You are learning about your body and what works for you. 

Hey, It can depend on how active you are. I'm not very active, so I try and eat fewer calories but if I exercise a bit more then I would bump it up. But this is just my opinion. Take care x  

Personally, I find anything over 1200 calories produces very slow weight loss. (However, I am much older than you and metabolism slows with age). It's normal to lose quite a lot the first week of diet because you are actually shedding water rather than fat and then your body stabilises and starts burning fat. One way to find out what your sweet spot would be to cut the calories to 1200 for a week and see if there is any difference in weight loss. Exercise doesn't really produce much weight loss unless you do LOADS. But it helps your mental state and gives you a positive take on your body. It will also help your overall mobility and strength so definitely worth continuing. 

Your weight loss will Al depend on your body. We are all different and what works for one may not work for another. Need to make sure you have enough fibre in the diet and do keep active. The first week you will lose the most and then it slows down. I have been up and Down with my weight for years. Even dropped from 16 stone down to 11 stone 10 but couldn't maintain that so went back up a bit and now I'm back to square one. Apart from half a stone that took 4 weeks to lose. Keep going and try to find what's right for you. You may need more of certain foods. Not all fruits are great because of the sugars and unless you are burning the calories off it won't help you. But as I said we are all different. Good luck and keep going 👍 

Another option might be to add an extra exercise session, and make each thing you do daily more energetic. I've started jogging with the dog rather than walking, and just joined the gym again. I seem to have managed to regain most of what I'd lost so it's onwards and upwards, and throw out the baggy, elasticated trousers!