Jornal de katxxxxx, 21 fev 23

How frustrating for you! You must keep going though. Double check that you are counting calories correctly, it is easy to under estimate or even forget to add in everything. Maybe think about your macros. A slight adjustment can make all the difference. Keep going 🙂💪  

Thanks Anne. I was recording everything myself but have started using the app again. I will keep going it needs to start coming off sometime!  

I Feel you Kat May I suggest to increase your protein and give up refined sugar carbs along side intermittent fasting it should kick start your weight loss journey Out of personal experience don’t have any carbs in your evening meal good luck ( try it for a few days ) 

Hi Kat, one thing that helped me was to look on the diet calendar which shows you how much you consumed in one column minus how much exercise you’ve done and the aim is to be at least -500 calories. It works better if you have a garmin that will sync directly to the app or I think another device otherwise you can enter it manually. I find that I have to consume significantly under my allowed calories in order to ensure that I’m at a deficit even though I work out every day and am quite active. 

I have no clue about macros either but I've always found a high fibre breakfast and getting plenty of water helps to get the metabolism going in a healthy way 

for pure weight loss macros don't matter - just for health get in the right vitamins. If you want to build its a different statement. Others have said useful bits but make sure you are weighing and recording accurately (like checking are you counting dry or cooked rice) and maybe stick to the calories but switch the food to see if that gives your body a "jolt" 

Dear Kat, despite the theory that weight loss is as simple as kcal in vs kcal out, I believe that our bodies (and minds) are way more complex than that.. look at your hormones, try doing things that will support them to balance out. Things like physical activity, clean food, time to relax, enough sleep... You might find it helpful x 

Thank you for all the advice guys. I like the advice on how to kick start my weight loss. This week I'm trying that with shakes twice a day and then a proper meal, which I've always been massively against, but was at the end of my tether. I'll try it all. Thank you guys and good luck with your own journeys. ❤ ❤  

One last question guys. The app has set my RDI as 1800. Would that be right?? Seems so high 

Kat the cal per day depends on how much weight needs to be lost your metabolic rate and age how active ok I will use myself as an example am not active due to medical condition mostly at home in my late 40s and metabolism a mess because of yo-yo dieting not life style change I have gained over ( 10) kgs and contacted my Gp feeling stuck he recommended (1000cal) and low carb keto with multi vitamins iron Omega and zinc vitamin C and finally seen results before hand sensible eating didn’t work for me Hope it offers you some help I’ve downloaded ( carb Manger) it’s free helps keep me on track Good luck xxx 

I eat well below what the app tells me. water intake a big help . protein always up it and movement. don't Starve yourself off temptation but moderate them all. . don't feel quilty for having a treat. don't hide them, include them in your intake. only then will your thinking on food change 

I would use 1800 as a start point, then adjust down if you aren't losing weight. Nadia is right, we are all very different calorie wise and it is really up to us as individuals to work out where we should be. For me 1800 is maintenance post menopause.  

This is where the diet calendar is helpful, it’ll show if you are at a deficit or not. Mine also recommends 1800 a day (if I ate that, I wouldn’t lose anything) but my average intake a day is 1300-1500 max plus exercise and sometimes on the 1500 Cal days I’ll only be at a 200 cal deficit. It’s really important to monitor physical activity ( calories out) otherwise you’re kind of left winging it it my experience. I always use measuring spoons, cups and scales… which is key. 

For 4 weeks now I've been sticking to 1500 as 1800 seems awfully high. Thanks again guys for all the advice I will take it on board and see what works. If not successful I'm just gonna lock myself in a room til I come out at 10 stone lol!! 

Good luck on ur journey. couple of little tips I hope might help. only have carbs at breakfast and protein for dinner and tea obviously plenty of veg with each meal. aim for 10 thousand steps per day and plenty of water. hope this helps.  

exactly what Dunnlynds said....give it another couple of weeks and it should start coming off ❤️ 

alcohol made a huge difference for me. When I do dry Jan I'm less bloated and feel better. Means you crave less sugar too. Plus there are loads of calories in alcohol.  

I've just tried the clear minds gastric band hypnosis. so far I've lost 4 lb in week 1. I'm choosing healthier food and having much smaller portions as that's what's in the hypnotic suggestions. it's working for me anyway! 

culterquine that sounds very interesting I've never heard of it. Again guys thanks for every suggestion I really appreciate it 😊  

Culterquine- I also have that hypnosis downloaded but haven't done it all yet,,it's supposed to be amazing, il start it again soon!