Jornal de Jules1705, 13 jun 21

No judgement here🤗..I'm glad that you figured out what was going on and kudos to you for not giving up coz of it. All the best for the rest of the month. 

My coach laughed and told me so many people make mistakes but at least you didn’t give up and that’s all that matters. But I do feel like I made that mistake for a reason, through all that I learnt to accept myself for where I am in the moment, whether that is at my fittest and strongest or feeling unmotivated and sluggish or a bit insecure. I also forgave myself and am now enjoying my workouts, enjoying meal prepping and just enjoying my life and the journey that I am on; I’m going to be living in this body for years it’s going to change in more ways than I can even imagine. Best to trust your body and nurture your mind and your mental health. Just enjoy your life, find gratitude in each day, never punish yourself only do stuff you love and what excites you.  

Well I’m impressed you were eating 3x the amount and only gained 2kgs!! You must have good muscle mass or a strong metabolism then so that’s encouraging 😀 

My eating was normal, how the app generated but I was exercising 3 times under what I was meant to be. So if I was eating 1600cal I was training about 500kcal per day. But very true! My measurements continued to go down but my weight remained constant for the last 5 months, I have been doing weight training While all of this so I do agree I’ve been forming a good amount of muscle mass! Was a very confusing time because everything was improving, like stamina, strength and sped and I was looking good in clothes I felt more confident just the weight was staying the same. I did reach a stagnant period in 2019 where I was 66.6 for months and then just dropped 3kgs in a flash. But I’m grateful for the experience it really showed and taught me a lot.  

I really do appreciate and love all the encouragement❤️ It’s really provided me with closure and not making me feel too much like a chop. Thank you all so much ❤️ 

Woah there though - if you eat 1600cal pd you don't need to exercise 1600cal pd?!! Remember your body burns energy just keeping you alive. You BMR (basal metabolic rate) is the amount of energy your body would expend fuelling itself even if you were comatose in hospital. If you are completely sedentary it's at least minimum 1000cal. So you would need to eat say at least 1000cal to maintain. (These are just minimum examples). Calculate your BMR FIRST on a reliable website. Then you're RDI is what you should eat based on your goals (weight loss), so again if you exercise you DON'T need to burn 1600cal to be able to eat 1600cal. There could be other reasons for your stall. Are you weighing your food? A kitchen scale is the MOST important member of my equipment. Are you consuming a lot of processed foods and sugars, or healthy clean meals. Calories in vs calories out is most people's go to, and absolutely, but your body might fight back. Speaking of fighting back if you trying to burn 1600cal and eat 1600cal your body will go in to starvation mode. A stall is also completely normal, albeit frustrating (5mnths for me too) while your body resets to its new normal 

How are you calculating your energy expended? Its weird that your coach doesn't pick the below about BMR up. If the idea is that we need to exercise 1600cal to eat 1600cal then we'd all be hugely fat. I thought your initial post was about the conversion of kj to kcal (/4,184). That's how I understood you were eating 3x more than what you should. But I think something is wrong in your approach but I'm not sure what. Please explain further. You absolutely cannot go around eating 500cal if you exercise 500cal. Not only will you completely ruin your metabolism (your body learns to run on less fuel because you've taught it that that's all it gets), but in the long run it will NOT work because your body will go in to starvation mode - this is where it stores any but of food as fat because you aren't fuelling it sufficiently. I don't know if you maybe need more research, or maybe your coach understood you incorrectly like I did on your original post, or if they actually suck but no, your approach to eat 500cal if you exercise 500cal is wrong 

Also if you exercise a lot you gain muscle mass that replaces fat mass. Muscle mass weighs more than fat mass but takes up less space so win 

Also if you exercise a lot you gain muscle mass that replaces fat mass. Muscle mass weighs more than fat mass but takes up less space so win 

No, no I’m not eating 500cals a day (more like 500cal per meal), I’m eating the exact same 1600-1800 cal, but I’ve added in a daily walk with my dog to increase my step count and continuing with my weight/ strength training. I eat when my body needs to And try to eat nutrient high food as a opposed to light snacks when I'm hungry. I was converting everything to cal so when I would do a workout and burn 178kcal I would be like “Cool I’ve burnt 1780cal I'm not in a deficient” and not try further to increase my calories burnt. I have found walking is so much easier than pumping out 2 sessions at the gym, also nicer on the body I don’t need this to be a super fast process which is hard on my body. I’m just enjoying the journey letting my body rest when it’s tired, eat when it’s hungry and eat in moderation.  

I know I find it so crazy that I have probably gained more muscle o do understand it weighs more and takes up less space, that’s why I reached a point when I was reminding stagnant that I should accept where I am and that this could be a new normal for me. I was comparing myself to what I weighed in high school and varsity year 1 and I kept having that as a goal in mind. I came to terms that maybe that’s not the case maybe I’ve gained muscle amd I don’t know how much so I must just enjoy where I am, forgive myself for gaining weight, be happy that I have this super strong body which does so much for me. The day I did that I began living, I began loving what I looked like i clothes, I didn’t feel as if I needed to validate myself or be a certain size to be beautiful. That was a lot for me to do and it may seem simple looking back but it was such a big thing that unfortunately you have to figure out on ypur own. But from what I realised it’s answered the question of but I can still see I’m holding onto fat and I wanted to understand why and that was the reason, I was maintaining the weight. 

I one hundred percent agree! I’m not increasing my calories burnt to 1600cal, don’t worry! It’s just not viable to keep my body adequately fuelled. Im keeping my weight training which is on average 300cal and then my walk which is on average 200cal to complete my active ring goal on my Apple Watch. The rest I just leave up to moving around the house and at work because that gets you going. And yes 300% agreed! Eating nutrient high food which will sustain me for longer each day is where I’m at and intuitive eating. I hate fasting it’s terrible and I just don’t like it, I want to eat when im hungry so that I’m a better person because im a hangry person like super hangry.  

Hi Jules - it makes more sense now the 1780vs178 cal. If it helps I have been stuck on the exact same weught as you since Feb. It refuses to budge. I have Google and started working out hard, I eat mindful ly, I also don't like these long fasts, I have been going at this since Jan last year. This morning when I weighed and still the exact same I actually cried. So I totally get you. I also use my apple watch to track, I have worked out every single day of June so far (I got the watch on the first), I walk everyday....ja nee. It's very frustrating. Lol, I wish I had a better answer