I eat 1800-2000 calories a day(logged and checked) which is a deficit of 500 - 700 as suggested by CC.
My diet is made up of:
5 servings of grains and breads
2 servings of beans
7 servings of vegetables
2 serrvings of fruit
4 servings of protein
4 servings of dairy
3 servings of fat
No white flour pasta or rice,sugar or processed foods.
I have not managed to loose any weight and my question is how do you know if the deficit is too big or small. Should I be eating more or less calories?
I work 10 hours a day in a job where I am on my feet and moving around, although not strenious and I walk 30 minutes every day.
we will need your stats (age, hight, weight, gender) to help you out better. :)
age - 42
weight 118 KG
BTW I lost 30 kilos when I started 2 years ago doing Atkins. I have been at the same weight now for a year. Stopped doing Atkins cause I did not feel good. I love Veggies and there was not enough.
Can anyone answer my question with some help?
according to the phord calculator, it seems that you are eating enough calories...
unfortunately, i have no idea why you are not losing weight on that amount... hopefully some one will chime in...
the only thing i can think of is that you are plateauing now... so it might take a bit to break through... try lowering your deficit or eating maintenance for a few weeks, usually that helps.
How long have you been working at it?
try putting on mussel to increase your metabolism. If you have a 500-700 cal deficit and your not loosing weight that means that you no longer have a deficit and your body is used to working on less calories.
Walking 30 min is good I would add an additional 30 min of strength training to build mussel 3-4 time per week.
I started 2 and a half years ago, as I said I did Atkins and lost 30 kilos and then stopped because I could not eat that way for any longer, not enough veggies for me. I have been at the same weight for a year and a half and no matter what I try I go up and down with the same 3 kilos every week and cant seem to break it I have been eating 1800 calories now for a month and still nothing.
"If you have a 500-700 cal deficit and your not loosing weight that means that you no longer have a deficit and your body is used to working on less calories. "
Ok so how do I fix this do I eat more calories or less?
The ideal way to fix it is to eat at your maintenance calorie level for a week or two, then drop back down.
It is possible that you'd do better on a smaller deficit for a while. Maybe 300 calories or so.
You may also want to try more strenuous exercise. Switching up your workout routine can start weight loss again. It doesn't necessarily have to be more strenuous, just different.
Those three things have all broken plateaus for me. Good luck!
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