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OK- that's 1.5kg down since returning from my 'foodie' retreat last week?! Somewhere along this journey I came across something about 're-feeding' every 6 months if you are on a sustained calorie deficit... I didn't take the time to look into it then as I was cruising along with my 1kg per week weight loss... since then I've watched as @UDTres manage his weight whilst in some serious training using macros and varying calories... I think I'm there now 😂 Off to do some research 😀
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72 kg
Lost so far: 76 kg.
Still to go: 7 kg.
Diet followed: Reasonably Well.
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1351 kcal
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Fat: 46.22g | Prot: 125.04g | Carbs: 109.09g.
Breakfast: Carman's Protein Rich Almond, Vanilla & Cinnamon Porridge, Coles Pepitas, Chobani Fit Vanilla, Raspberries, Blueberries . Lunch: Tuna & Onion & Tomato, Coles Avocado, Capsicum (3 Strips), Cucumber (with Peel), Onions, Hard-Boiled Egg , Lettuce, Tomatoes. Dinner: Brussels Sprouts (Steamed), Market Fare Broccoli, Flora Pro-Activ, Zucchini, Carrots, Chicken Breast (Skin Not Eaten). Snacks/Other: Foodjoy Pork Rind, Green's Moist Date Loaf, Kringle and Co (Aldi) Cherry Liqueur Chocolates, Fibrecaps (multi-health fibre capsules), Dairy Farmers Shape No Fat Milk, Milk (2% Lowfat with Added Vitamin A and Nonfat Solids). more...
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Losing 3.5 kg a Week
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 Comments
Yes I refeed twice a week that’s by carb cycling but then your weight loss could stall still. In this case either increase your moving more or with increase calorie deficit altogether. You could start losing weight again but you’re starting to feel very tired and exhausted as you have increased your deficit and moving more too. In this case you need to take 2 refeed days or even a week of refeed and cut moving to half. This refeed could be an increase in carbs of 100-150 calories. This will not only speed up your metabolism but also mentally. Then you get back on your diet again and you will feel more recovered and ready to move again.
And once you get to your target weight then next phase starts where you slowly increase your calories by 50 a week and re assess. The main thing is to maintain body composition. This reverse diet is important for recovery and to increase metabolism plus other stuff such as hormones levels. But you have done a great job to get where you are now and I think you will be very successful with your reverse diet and easily maintained
06 Jun 23 by member: UDTres
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While I have been on holiday you have past the halving your bodyweight milestone that I was looking forward to on your behalf. You are a legend. Lost 70-odd kilos, 7 to go; that is a truly remarkable achievement! Congratulations!!!
06 Jun 23 by member: emigree
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Welcome back @Emigree 👋 Yep, it finally happened and thankyou... Now when I update my weight the Weight Entry number is less than the Lost so far number - it's still sinking into my brain 😀
@UDTres, you're a star... Thanks for the details of your re-feed. I've been watching Paul Revella's YouTube but there's so much content it's hard to drill down to the level of detail you give... Very grateful!!! I probably won't be worrying about body comp for a while yet haha, I hope that building muscle will eventually help with my calorie deficit but know that will take time. I also value your advice about working up to a maintenance plan, I truly hadn't thought that far ahead yet - haha!!!
07 Jun 23 by member: lizpackard09
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lizpackard09's Weight History
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