I have been for long hoping to get back to my wedding day weight (54 kg) and finally I took the decision seriously. If it helps anyone, here is what I am doing:
1- calculate the amount of your target calories per day: measure your BMR, assess your level of activity and therefore your baseline daily energy (for sedentary 0.2xBMR), set a target weight and date, and knowing that 1kg requires around 7,700 kcal deficit, plan out the deficit per day.
In my case I started out at 67.5 and set out a target of 58 with a target date of Dec 15. My goal was to lose 0.8kg per week so thats a deficit of 880. My BMR is 1350, considering a sedentary lifestyle with 270, subtracting my deficit, my taregt calories is 747.
I only eat two meals, so this works fine with me. Breakfast: 2 scrambled eggs (with spray oil) 1.5 whole grain bread slices 0.5 cup low fat milk for coffee Lunch: Around a 400 kcal plate varies by day 0.5 protein bar Dinner: 1 Cup Yogurt (optional)
2- Tracking everything is the trick here. I record my calories intake in comparison to my energy consumption, I use cronometer and its perfect for tracking both and adapting to exercise. I also use apple watch, health app, zones app, and my fat percentage scale app to monitor my body composition. Be mindful that nutrition labels for food are +/- 20% in accuracy and calorie tracker overestimate calories burnt. I personally stick to my target calories despite also exercise to account for the lack of accuracy.
3- To put my metabolism into burn mode, I exercise for 40 minutes in day. Since I am a PhD and have limited time, I try to make exercise more natural by walking to campus and coming back to my apartment twice a day (40 minutes in total). I monitor my heart rate and increase my speed accordingly to remain in the fat burn or cardio zone. Again zones is a great app to set an exercise weekly target minutes.
I hope this is helpful to anyone out there, please AMA :)
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1gg9ffs/how_i_am_losing_1_kg_per_week_675_639_so_far/
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