Quote (JessiWan @ Jun 21 2024 09:17pm)
I have made up my mind to lose weight, my BMI is 25.8.
For the past couple of weeks, I have been drinking a smoothie everyday. Now I have decided to cut it out, because it had too much sugar. My smoothie usually contained fruits like banana, orange, kiwi fruit, apple. There were actually not too many green vegetables, and I was told that if a smoothie was actively sweet, it wasn't that good for you. So I have decided to cut it out.
Now I will be eating only one meal a day, first thing in the morning. I will not be having anything whatsoever other than water, throughout the day. No coffee, no smoothie, and certainly no processed food or junk food which I love so much. My breakfast contains one scrambled egg, brown rice, two slices of boiled pumpkin, green leafy veggie from our backyard, potato, and sometimes shrimp and tofu. It's a lot, but I figure it's OK because I will be having only one meal a day.
I will keep updating this journal as I go. Wish me luck.
For 2 weeks, keep your intake the exact same. Log your food and your weight to figure out your calories.
After 2 weeks, cut 250 calories any way you want. I’d recommend fats because fats are highly satisfying and easy to overeat. Do this for 2 weeks with weighing in at least 3 times per week. Adjust your calories based on your activity as well. High activity days, eat more carbs. Not much more, but maybe 30-50g.
If you’re losing weight with the given calories, great. Keep going.
If not, increase your non exercise activity.
If you stall after increasing your activity, decrease your calories by 150 and track for a few weeks.
When you feel super fatigued after dieting for awhile, add back 90% of the calories you’ve taken away while tracking your weight until you stabilize.
Periodize your diet like this and you’ll lean out in no time.