So, i have reached sub 100kg, 99.2kg to be exact since last month. I have been on a plateau since then and wondering why.
So as far as I can see my BMR ~1950 and a roughly intake ~1500kcal a day. But basically by diet alone I eat in a 450 deficit. Which is fairly doable.
But here is where it went a bit wrong did wrong. So based on exercise i try to reach 100k steps a week. Which roughly translates to ~15k steps a day. I dont aim for a daily goal but rather a weekly goal
According to various calculators this translates to 600-650kcall a day to my weight. And i go to the gym 3 days a week. But idk how many calories I burn per session so lets skip that for now.
Lets say 1050kcall a day in deficit. Or roughly 1kg a week.
Now i wasnt losing the weight while I have been counting calories narrowly as i have been doing since october last year for the past 20 kg's 😀. I have to mention that i don't drink alot. Tops 2.5 liters a day.
Against any logic in my mind, a friend who is a nutritionist mentioned to high deficit can have negative effects on your metabolism, vitamins and overall health. It might look good short term but its really harmfull long term.
So my friend basically said i ahould eat atleast 1700-1800 kcall a day. And drink up to 3 liters a day minimum
I did this for a week and crazy enough I started to lose weight. Up to 1.2 kg last week.
So what we can learn from this:
Sometimes it is better to not go so extreme. Going in a to high deficit you will it a plateau aswell. Your body slows down normal functions to be able to preserve energy. Apperantly +1k kcall in deficit is currently to high for me so better to lower it slightly to ~700-800.
I might also mention that my diet consist of high protein foods so i dont really struggle eating at such a a deficit. I still eat chocolate sometimes or a cookie but mainly its lean protein :).
Currently my aim is ~90kg by end of august. And i am confident I will reach it.
Either way. I thought i wanted to share that. Enjoy your day today and keep going with your amazing journey to a healthier life. Take good care 🫡
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1cx1oja/been_sub_100kg_for_a_month_and_i_hit_a/
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