koruschristian
New member
REPOST (breaking up into smaller sections to be easier to read lol)
EDIT: just for clarification i am writing this from the perspective of someone who is 5’0 and has always been around 110-115 before trying to lose weight so my TDEE has always been a bit lower
BEFORE I START I AM IN NO WAY A PROFESSIONAL I AM JUST SHARING SOMETHINGS IVE LEARNED THAT HAS DRAMATICALLY CHANGED THE WAY I LOSE WEIGHT
first thing u need to know CALORIES IN CALORIES OUT.
its that simple eating at ur bmr will maintain, eating below u lose,eating above you gain there is no technique,no medicine,no special tea that will make u lose weight.
second, 1 lb of fat is 3500 calories,this means in order to gain 1 lb of fat u will need to eat 3500 calories ABOVE ur bmr,
also keep in mind calories do not reset the next day so if u diet all week and stay consistent but then every saturday ur having these cheat meals consistently ur wasting the hard work u put in the other 6 days of the week and u will gain weight
that brings me to my next point do not have “cheat days” this can easily ruin days of progress instead try scheduling a cheat MEAL just one meal once a month if u really want ti have a cheat meal,
but then again calories in calories out so technically u do not have to give up any of ur favorite foods just find a way to fit them into your calorie limit for the day
another thing PROTEIN!!! i cannot stress to you enough YOU NEED TO BE CONSUMING PROTEIN!!
when u lose 5 lbs think about how much of that weight is ACTUALLY FAT? and how much of it was water weight,glycogen,and muscle weight.
(also st@arving yourself will also lead to massive muscle loss)
losing muscle is exactly what will happen if u do not consume protein meaning
1.u will become weaker 2.u will be more susceptible to injuries 3.u will become “skinny fat” and most importantly 4.u will burn less calories.
u burn calories by straight up existing and that number will become much lower if all the weight ur losing is muscle to avoid this get atleast 150 minutes of cardio a week
(this can be as simple as a 20 minute walk every morning) and consume an appropriate amount of protein for your age,height,etc.
A huge warning i have for you do not trust ur apple watch or fitbit or gym equipment or any calculator to tell u how many calories u have burned
these are all a shot in the dark estimate and are usually an over estimate by atleast 20% and sometimes more
its really impossible to know for sure how many calories u have burned
so try not to workout for 30 minutes then have a cheat meal because ur apple watch told u that u burned 200 calories in an hour because quite frankly unless u are a super fit person u are not burning that many calories in an hour sorry!
another warning i have for u BUY A FOOD SCALE!!
food labels are INCREDIBLY in accurate often u will be eating sometimes 1-30 more calories than the label may list and sometimes even more
so i recommend a food scale to track ur calories the most accurate way.
i think thats all i have to say for now ill be open to answering any questions u have :3
EDIT: just for clarification i am writing this from the perspective of someone who is 5’0 and has always been around 110-115 before trying to lose weight so my TDEE has always been a bit lower
BEFORE I START I AM IN NO WAY A PROFESSIONAL I AM JUST SHARING SOMETHINGS IVE LEARNED THAT HAS DRAMATICALLY CHANGED THE WAY I LOSE WEIGHT
first thing u need to know CALORIES IN CALORIES OUT.
its that simple eating at ur bmr will maintain, eating below u lose,eating above you gain there is no technique,no medicine,no special tea that will make u lose weight.
second, 1 lb of fat is 3500 calories,this means in order to gain 1 lb of fat u will need to eat 3500 calories ABOVE ur bmr,
also keep in mind calories do not reset the next day so if u diet all week and stay consistent but then every saturday ur having these cheat meals consistently ur wasting the hard work u put in the other 6 days of the week and u will gain weight
that brings me to my next point do not have “cheat days” this can easily ruin days of progress instead try scheduling a cheat MEAL just one meal once a month if u really want ti have a cheat meal,
but then again calories in calories out so technically u do not have to give up any of ur favorite foods just find a way to fit them into your calorie limit for the day
another thing PROTEIN!!! i cannot stress to you enough YOU NEED TO BE CONSUMING PROTEIN!!
when u lose 5 lbs think about how much of that weight is ACTUALLY FAT? and how much of it was water weight,glycogen,and muscle weight.
(also st@arving yourself will also lead to massive muscle loss)
losing muscle is exactly what will happen if u do not consume protein meaning
1.u will become weaker 2.u will be more susceptible to injuries 3.u will become “skinny fat” and most importantly 4.u will burn less calories.
u burn calories by straight up existing and that number will become much lower if all the weight ur losing is muscle to avoid this get atleast 150 minutes of cardio a week
(this can be as simple as a 20 minute walk every morning) and consume an appropriate amount of protein for your age,height,etc.
A huge warning i have for you do not trust ur apple watch or fitbit or gym equipment or any calculator to tell u how many calories u have burned
these are all a shot in the dark estimate and are usually an over estimate by atleast 20% and sometimes more
its really impossible to know for sure how many calories u have burned
so try not to workout for 30 minutes then have a cheat meal because ur apple watch told u that u burned 200 calories in an hour because quite frankly unless u are a super fit person u are not burning that many calories in an hour sorry!
another warning i have for u BUY A FOOD SCALE!!
food labels are INCREDIBLY in accurate often u will be eating sometimes 1-30 more calories than the label may list and sometimes even more
so i recommend a food scale to track ur calories the most accurate way.
i think thats all i have to say for now ill be open to answering any questions u have :3
