Jornal de Remesha, 12 ago 21

use an online calculator to calculate your daily maintenance calories! put in your data (age/sex/height/weight and level of activity) and it will tell you what you burn daily, from there reduce 500/700 calories a day for a start...max 1000 calories (2 lbs a week..NO MORE!)..theres a difference between 'weight loss' and 'fat loss'..you can only realistically burn so much fat at a time...always remember, the faster you lose, quicker it all comes back! (thats why i'm not a fan of keto...the maintenance is harder than the actual diet!).use this site..calculator.net (fitness and health section) 

yesterday I came across a fitness coach named VSHRED. he described my body type that is endomorph . he said for endomorph it is usually hard to loose weight than he described a diet for endomorph body type that is Carb cycling in which you have to confuse your metabolism by setting high and low carb days so in a week 1-2 day for low carb (40 grams of carbs ) than 3 day high carb i-e (150-200 grams carb) than again low carb days 4-5 than 6 day is again high carb and lastly 7 day is moderate carb day youi can take around (80-100) grams of carbs so on low carb days do light exercises and on high carbs day do HIIT workout for 15-20 minutes only I myself weight 63 with 163 cm height hope it helps  

I'll try it