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Weight History
showing entries 6 to 10 of 10
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13 March 2024
Fasting biweekly with two 500 cal days has given fast progress which wantd to lost a fast few kg in firts couple weeks to make exercise easier, need to now lose more slowly for sustainability - so will move to one day of fasting up til dinner time - Saturday. This also more compatible with training for intuitive eating.
Intuitive eating. I'm educating on and changing rel with food. Needs to be enjoyable enough for eating habits to stick. Eat as I will continue to. Don't see foods as good or bad but it's about amounts and frequency.
Nurture intuitive eating. Keeping within the middle range of indicators of hunger and fullness. Recognise the body is not in steady state needing same strict caloric requirement daily, hormones, activity level, time sleeping, sickness etc all affect calric requirements and once you learn to listen to body you will sense the real time need level. What should not impact it is big emotions.
About listening to the hunger scale
https://www.rachaelhartleynutrition.com/blog/2015/02/hunger-and-fullness-cues
Why balanced meals are important - the science
https://www.rachaelhartleynutrition.com/blog/2017/8/how-to-plan-a-filling-meal
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12 March 2024
Weigh-in:
194.0 lb
lost so far:
6.6 lb
still to go:
33.1 lb
Diet followed reasonably well
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losing 1.9 lb a week
04 March 2024
Weigh-in:
196.2 lb
lost so far:
4.4 lb
still to go:
35.3 lb
Diet followed reasonably well
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losing 4.4 lb a week
27 February 2024
1520ish calories is true BMR given slowing down by excess fat, will rise 10% as lose if stay active. Create caloric deficit by activities + 2 fast days: lose 750g/wk.
Aim for 173g carbs, 38g fats, 115 prots. Giving 45/30/25% of calories
Drop to 1400 cal at 85kg, then 1300 at 80kg
NB unhealthy dry snacks make you hungrier, wet and fibrous and 100 cals win.
https://blog.nasm.org/nutrition/resting-metabolic-rate-how-to-calculate-and-improve-yours
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26 February 2024
Weigh-in:
200.6 lb
lost so far:
0 lb
still to go:
39.7 lb
Diet followed N/A
(2 comments)
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