LowCalorieMallory's Journal, 02 Aug 23

maybe you put on muscle?(a good thing for you but frustrating to look at the scale?) I went from 52kg to 62kg after eating and training right and my clothes size is the same. sometimes the scale doesn't tell you the whole truth. maybe try measuring the waist to hip ratio? 

Check fats aren’t to high. Protein 45% carbs 35% fats 20% 

Thanks for this info 💗 Yes I think getting the percentages of proteins vs fats and carbs is something I need to get my head around more. thanks for all these tips! Much gratitude & love 🙏 

You might not lose weight as u expected but you may be losing cm although muscle and fat can weigh the same muscle is less mass. 

I'm limiting myself to 1000 calories per day and drinking heaps of water. making the calories be fresh fruit & vegetables and protein makes big meals/snacks from the small number 

If your goal is to cut 2kg a month you need to have a deficit of -15400 calories per month so aim for a deficit of about -550 calories per day. To do that, if your maintenance calories is 2000 then you should be around 1450 calories consumed per day. My maintenance is 2300 and I consume 1700-1800 calories per day and drop 2kg per month. To do This i’m doing a combination of weight lifting and walking 10k steps a day plus watching my diet (no sugary drinks, no snacks, high protein diet, low fat intake - I don’t care too much about carbs as carbs fuel you and provide the energy you need for walking/running/weight lifting etc). Walking alone doesn’t burn enough calories a 10,000 steps only burns about 200 calories which is less than can be ruined by something as simple as a can of coke (replace with coke no sugar/Coke Zero or Pepsi max if craving). Hope that provides a little help - good luck. 

if you find it hard to lose weight, please check with your doctor about gut health, I have gastritis which causes me to gain weight and eat, it can also be due to ovaries issues if you are female. or other issues with health. if it's not to due with health maybe tweak your diet or regime abit to help. you'll notice weight loss by how you feel and hiw well your clothes tend to fit better. scales won't tell you much.  

I found replacing a snack with a whey based protein drink helped - I think it has done lots of good things for gut health & the extra protein seems to benefit for weight loss 

Thanks for all the advice, it’s all great advice. Wow only 200cals burned in 10,000 steps. That’s not much. I try to walk up and down hills, and I do home Pilates and weight. Don’t go to gym. One thing I’m finding hard is the lack of calories. Yes I tjink 2000 cals is keeping me steady , I have to drop to 1500 calls to really lose weight. But Going hungry and skipping meals makes me want to eat massive portions when I do eat. I’ve tried intermittent fasting and that’s helping -ie- skipping breakfast, and then doing hill walks in morning before first meal, to burn stored fat. That’s working as I’ve now finally dropped 2kg 🥳 I have not quite got used to the feeling of being really hungry though. It’s hard! But I’m comitted, and hearing all the stories and tips is so motivating! Thanks you guys 💗 

I was exactly like that when I use to go to gym 5 day's a week. It use to drive me crazy. This time round I'm just walking but must admit I've started low around 7k steps a day, concentrating on water, less carbs and smaller portions. So I want to try kick off 10kilos before upping my exercise level