I read somewhere that your RDI should be 10x your goal weight. For me that would be 1450 calories a day. I'm currently at a max of 1600 calories, which I usually don't meet (except on weekends), so I'm going to try the reduced calorie goal during the week to see how I feel. I think it will help with my food choices, as I could definitely be eating more fruits and veggies.
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72,2 kg
Perdidos até agora: 5,4 kg .
Ainda faltam: 11,0 kg .
Dieta cumprida: Razoavelmente Bem.
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1419 kcal
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Líp: 55,82g | Prot: 69,41g | Carbs : 169,68g.
Pequeno Almoço: Good Earth Sweet and Spicy Tea, Milk (2% Lowfat with Added Vitamin A), Quaker Instant Oatmeal - Lower Sugar Maple & Brown Sugar. Almoço: Croutons, Dannon Oikos Triple Zero - Mixed Berry, Boiled Egg, Corn, Giant Eagle Cherry Tomatoes, Cucumber (Peeled). Jantar: Good Earth Sweet and Spicy Tea, Kirkland Signature Shredded Mozzarella Cheese, El Pollo Loco Pinto Beans, El Pollo Loco 6.5" Flour Tortillas. Snacks/Outros: Wegmans Watermelon, Walnuts. mais...
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2335 kcal
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Exercício:
Trabalho de Escritório - 8 horas, Assistir TV - 3 horas, Conduzir - 1 hora, Descansar - 4 horas, Dormir - 8 horas. mais...
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A Perder 0,6 kg por Semana
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Comentários
I read somewhere recently it was 9 times your goal weight. So many "experts" out there and so many variables it's hard to known what to believe.
09 jul 18 por membro: BlueFront
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If you been losing weight don’t change anything
09 jul 18 por membro: rosio19
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Wait until u hit a plateau
09 jul 18 por membro: rosio19
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Cause if u reduce now, once u actually need to reduce u will reduce even more n it’s not necessary to make change when u are losing weight
09 jul 18 por membro: rosio19
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Ur metabolism will slow down, In order to survive with the new decrease of calories.
09 jul 18 por membro: rosio19
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On instagram @sam_xceedfit talked about this yesterday...take a minute and look for him on instagram 😉
09 jul 18 por membro: rosio19
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Interesting thoughts. I haven't thought about my metabolism. Mine's sort of shot right now and I haven't been paying much attention to it. I'm doing CICO and it's working for me, so that's a plus. I wouldn't mind losing a little faster, though, so maybe adding in some exercise would be a good thing. I'm mostly walking right now unless I have pain. Yesterday I was very busy; today, not so much.
10 jul 18 por membro: SoCalPam
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Yeah, 10x if you're sedentary and you should still lose if that is your full week average. Any exercise would be bonus. I'm doing 14x and losing quickly but I'm pretty active.
10 jul 18 por membro: -Diablo
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Interesting! This makes so much sense
10 jul 18 por membro: g_ortegam
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I’ve read that for women it should be 8-10x depending on activity for normal daily functions like cleaning. To maintain you then add whatever you burned. So if you wanted to lose then it would be 1160 if you slept all day and 1450 if you kept the house clean. Then if you walked and burned 300 calories then to maintain you would need 1460 to 1750. I use my current weight x10 and so far I’m keeping a small loss even with working out(should lose way more) so I think my metabolism has adapted like rosio said :/.
10 jul 18 por membro: peeperjj
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I mean ur losing right 😏🙌🏼
When u hit a plateau boom 💥 decrease 😉
Yes add the extra exercise it will be good for u
10 jul 18 por membro: rosio19
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10 jul 18 por membro: rosio19
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And my maintenance is around 1900
10 jul 18 por membro: rosio19
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Our body adapts cause it thinks we are starving n it says “I’m gonna hold on to my fat or else I’ll starve” I don’t know in what language but it says something like that 😝
10 jul 18 por membro: rosio19
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We are already making it slow down 😬 Lets do it as minimum as possible 😉 maybe u won’t hit a plateau cause U are increasing exercise 🙌🏼😋😏👌🏼 I never ate under body weight times 13 ...I started at 14 😉
10 jul 18 por membro: rosio19
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Also when u stop 🛑 dieting ur maintenance will only be a few hundred calories above what u already eating ( I lost most of my weight consistently eating 1600 so 1900 calories a day is close )
10 jul 18 por membro: rosio19
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This is just an example 🛑
People that lose weight at 1000 will maintain their weight lost around 1300 it’s like they will be in a calorie deficit their entire life (u know cause it’s a lifestyle change)
10 jul 18 por membro: rosio19
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I'm actually not that far off; I'm at goal weight x 11 and I'm not actually hitting that RDI every day. I am losing but not exercising as much as I would like to. I'm investigating some low-impact options I can do at home because yesterday and this morning I barely made it down the stairs :( My knee buckles = pain = lack of confidence.
10 jul 18 por membro: SoCalPam
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sorry your knee is hurting. I have one knee giving me troubles if I bend down too fast. I have to be careful. Hope that gets better for you. have you chatted with your doctor about it??
10 jul 18 por membro: baskington
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