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When the journey started on Jan '23, I wasn't sure what I was getting into. Because I had few many starts in this journey before and always ended without achieving results. I dealt with all my hopes and wishes this time around. I knew the commitment was missing. My commitment came into high gear when I made an irrevocable decision this time around. No more excuses.
As part of the journey one important aspect I have realised is the change in my RDI calories.
At the beginning my recommended daily intake was 2800 calories. I made plans for my weight loss based on that. However, as I started to lose considerable weight, my RDI calories have decreased. Because my body doesn't need the same amount of energy anymore. This has started to play with the calorie deficit I was going for. If I were to lose 1kg per week then I should go for a 7700 calorie deficit for the week. When my RDI was 2800, all I had to do was to restrict my calorie intake to 1500 to achieve 1kg loss. Since I lost weight, my current RDI calories are 2300. With this if I restrict 1500 calories per day, my calorie deficit is only 800 calories and that doesn't equate to the 1kg loss I had planned per week. Also, since my body fat is considerably low I will not sustain 1500 calories per day too long. The body will start to show fatigue. I need to figure out how to address this, if I continue to lose weight to achieve my goal weight.
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1425 kcal
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Fat: 45.63g | Prot: 126.82g | Carbs: 118.05g.
Breakfast: Lite n' Easy Rice Pudding, Lite n' Easy Roasted Almonds, Lite n' Easy Honey Mustard Dressing, Lite n' Easy Sliced Chicken Breast, Lite n' Easy Peaches, Lite n' Easy Apple Salad. Lunch: Woolworths Lite Milk, INC Plant Protein. Dinner: Lite N' Easy Southern Chicken Tenders with Mash & Gravy. Snacks/Other: Almonds. more...
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 Comments
I wasn't aware of the science of weight loss when I started... I have learnt so much (and am still learning). I only read about the 7700cal per kg thing in January... a year after I started. At this point my experience is that I started my journey gently, at 148kg / 2000cals, 143kg / 1400-1500cals, 128kg / 1200cals, 115kg / 1200cals plus started walking, 100kg / 1200cals + increased walking + varied macro's + incorporated 18/6 intermittent fasting on weekends. Since then I have started to include resistance and light weight training to increase the deficit. 74 weeks / 72kg lost... Whatever the science says, consistency is key, just keep at it and you'll achieve your goal 💪 After shedding a high % of body fat, even slowing the loss to 1 or 2 kg / month is still working towards your healthy weight and then comes the challenge of learning maintenance 😬
15 Apr 23 by member: lizpackard09
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@lizpackard09 thanks a lot for sharing your experience. I agree there are other levers we need to play with to continue on the journey. Currently I am working with small weights, I probably start to look at a bit more weights. I am also on intermittent fasting, the best thing discovered on this journey. I really appreciate you sharing this. 🙏👏
15 Apr 23 by member: bestees.au
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Thanks for sharing, if it helps, what we’ve been doing is upping our cardio so that we walking at least 1 hour a day @ 5km and do 30 minutes of resistance training. There for at 1500 calories you’ll pretty much have your deficit back.
16 Apr 23 by member: AndyI7
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@andyl7 thanks a lot for sharing your routine.
16 Apr 23 by member: bestees.au
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bestees.au's Weight History
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