yasodhasd's Journal, 24 Aug 22

I try for a least 300 a day, but don't always get it right😊 

Same, I try for about 300 or more based on what my watch says. Keeping in mind though that a smart watch is not 100% accurate, and I have no idea how to determine exact calories burnt.. 🤷🏻‍♀️ 

The more body fat you have to lose, the greater deficit you should aim for  

300/500 depending how much weight your want to lose 

Thank you. Trying the same between 300 and 500 calories. I lost 2 kg buy seem stuck there 

maybe you should low your carb intake 23-30g 

Will try that Sanam That may be the problem  

500 works best 

Thanks guys!! I'm going to work harder on keeping it at 500 cal deficit and more when possible I just have no motivation for gym and so body conscious of jiggling fat 

But how do you know you're really in 500 deficit, how do you determine your exact calories burnt?  

My calories on the app are set to 1446, which is 'n 500 deficit for my weight, height and a sedentary lifestyle. I stick to 1446 closely for the weeks average and do not eat back any kcals my watch might say I lost by doing exercise. I aim for 10k steps and 30 active minutes per day which is usually a walk with the kids. Minimum 2 liters of water per day and no or limited refined carbs. Closing in on 18kg's down since Jan. Took 4 months off to maintain during winter 

@Lishloses there is no perfectly accurate method for determining calories consumed or burned, also fretting over being that precise is a waste of energy and time. That is why it's important to see a trend in weight loss or gain; don't weigh yourself, take photos or measurements everyday as your body has natural fluctuations  

@dustin.edward thank you for the insight! 🙂 

@stridingintohealth Wow that is awesome Which I could get so dedicated  

Dustin I know there is no way even with the app that I can be 100 % sure about the calories like there could be some additional ingredients etc but definitely trying to lower food intake. My carbs are still high though as I have some veg and some non-veg days 

yum this is my go to breakfast daily. one slice bacon, one egg, two slices rye bread toasted.  

Remember that "lower food intake" and "lower calorie intake" are different, ultimately the key weight loss is being in a calorie deficit *without feeling hungry*.. You need to find foods you enjoy that are large in volume and low in calories (veggies, salads, popcorn, diet sodas, etc) so you can feel full while dieting. there's many other satiety hacks you can use as well like drinking lemon/ACV water before a meal, eating protein first and so on.. Also there's nothing wrong with carbs unless you're using keto for some specific benefit like improving insulin resistance or reseting gut microbiome :) 

Thank you Appreciate that As I eat alot of legumes and beans on the vegetarian days and although there's some protein there the carbs are still there too. I don't eat any breads, pasta and rarely may eat brown basmati I did sneak a chocolate though this week but was still in a calorie defecit on the day. Hope that would still help I have droped 2.8 kgs but have alot to go. My biggest struggle is excercise I feel so embarrassed at gym so never like to go. Lol I have CrossFit and gym crazy husband and kids so I'm quite the odd one out in our family so desperately need to loose this fat 

When it comes to the gym, I'm the same I get terrible gym anxiety, especially in the weights section. BUT I went and bought some bigger shirts and comfier clothes, just so that I feel more comfortable. Some days I find a quieter space in the gym to do weights, even if it's just dumbells, and I find that classes are awesome especially when surrounded by other women. Just remember you have every right to your space in the gym, just as much as everyone else. And as you start seeing results your confidence will increase too.. we just have to keep going, don't stop..