Mermaid1970- Журнал, 24 июн 20

Any advice guys? 

I suggest you make sure that the 800 cals count. Eat 80 - 100g quality protein to prevent muscle loss. Use you carb limit wisely to fill up on as much greens as possible so get your vitamins and some fibre.  

800 calories is extremely low fuel for your body. It is generally recommended to not go below 1200 calories a day to lose weight in a healthy way. You could affect your metabolism in a negative way. Maybe do some research based on your body and age to see what your BMR (Basal Metabolic Rate) is. This is how much energy your body uses when you are in a hypothetical coma. You should try to not go below this value either. From there on, you can multiply the value with a value depending on your activity level to work out your daily energy expenditure (I can't remember the values but you'll find it online). Try to only go 500 calories below this which will help you lose 500g-1kg per week. Yes this is slow but it is a lifestyle and not a diet. I am currently doing this and I'm basically eating like normal without the compulsive snacking like I used to. 

https://www.calculator.net/bmr-calculator.html You can use this. It is just a general guideline however. For example, my maintenance calories are 1700 at no exercise and 2000 when exercising 3 times a week, which I do. I only burn about 200 calories during my workouts, so I adjust this value for myself. I use 1800 as an average so 1800 - 500 = 1300 calories to lose 500g to 1kg a week. I've been losing a bit more than this a week, but I feel satisfied at this amount of calories so I don't feel the need to go up. Remember to make this a lifestyle for yourself and not 365 days of torture. Something else you can read up on is "reverse dieting" which is where you increase your calorie intake by 50-100 calories a week when you're at the end of your weight loss journey. The goal is to get back to your maintenance calories without shocking your body too much. Hope this helps  

Thanks Niiq12 - that is very helpful. At the moment I am sedentary, but as soon as the sports clubs open I should be right on track. For now I've changed my focus from loosing weight to maintain as I can't exercise properly and its cold so I constantly feel the desire to eat. But ja 800 calories is waayyy too low. I tried it and was only able to keep it up for a week or so as I felt tired and lethargic all the time. 

well done. just be mindfull when doing so much exercise that your calorie intake is not too low else you will burn or lose muscle mass.  

Even for someone who doesn't exercise at all 800 is unhealthy and even more dangerous for people who exercise unless recommended by a doctor  

Like others have said 800 is low and counterproductive. I wouldn’t go below 1200. There’s a minimum of calories you need just to survive. It’s worth calculating. If you don’t have enough fuel you can’t burn enough through exercise and your body will just hold on to anything you give it. 

Try to aim for 1700 calories per day you won't be starving yourself and you will be much happier looking at the scale seeing your weight drop without much effort. 

Thanks guys. I'm also T2 diabetic. My Dr disgusting low carb with less than 50 carbs per day. If you worked it out its less than 800 calories per day. 

Hay mermaid, I just pray in the mighty name of Jesus that disk would be healed right now, I speak to that back and command it to come in line with the word of God and we'll I curse that t2 and declare life and health over your body🙏🏻🙏🏻🙏🏻