Jornal de clairehogan, 30 mar 18

Hi clairehogan 🙂 hopefully I can be of some help, here’s some things to consider: •Try reducing your daily calories by 100-200 •Take a metabolic test •Be careful/mindful if skipping meals- slows down metabolism, blood sugar plummets, may prevent weight loss •Try drinking water before your meals, cleanses you, also will fill you up, therefore you’ll intake less calories •Aim for 15-20grams protein at every meal •Increase your physical activities- and try interval training (always warm up for at least 5mins) 💪 start up a new exercise! •Get enough sleep, 7-8hrs and try not to focus on negativity •Have a rest day every week and pamper yourself- not with food but with a massage, manicure, facial etc •Focus on creating a “long term healthy lifestyle “ and look beyond the number on the scale.. 🙏🏻 

Forgot 2 more important tips- •I highly suggest you buy “Matcha”, if you’re not a fan, then definitely drink “green tea” with lemon on a regular basis. •Fibre, fibre, fibre 👍 

So my daily calorie intake is around 1200 -1000 at the moment, my trainer has been trying to get me to eat more, but I’m just not hungry.... I’m eating breakfast (lean mince and egg) brunch (coffee banana almond milk smoothie) 12 o’clock lunch (chicken and broccoli) 4 o clock lunch (chicken and broccoli) dinner at 9 o’clock (steak and broccoli) after the gym. Then that’s only 980 calories so I ad a night almond milk and peanut butter smoothie sometimes to bring it up to the 1200 calorie mark.... 

you close to hitting a plateau. You can either reduce or increase your calorie intake to prevent that. I would suggest to eat a high calorie meal every few days. 200 more calories than your other days so your body doesn't go into starvation mode.  

other factors are you are not drinking enough fluids so your body is retaining all that water weight. Also if you gain muscles your weight is also going to increase. Looking at the scales isn't a good measurement of weight loss.  

From what I can see, 1200 cals is too little. You will need to eat close to maintenance calories to keep your metabolism chugging along. If you're genuinely struggling to eat more calories, then at least have a day each week that you eat more, even if it is an extra meal. There are other factors too, like not getting enough sleep and even over exercise (especially when you are eating low calories like you are). Additionally, if you can, do read the book 'The Keto Reset Diet' book by Mark Sisson. It's got a lot of good info. All the best.