Shanankskii的日记, 2023年12月7日

What are your Macros? 

I haven't really been checking them but I do know I eat a lot of carbs compared to everything else.. 

How are you tracking your calories? Are ou weighing food or just gestimating? You shoukd definitely be losing weight at those calories even if you're inactive. 

If you want to fail to lose weight keep eating carbs. Basically a 500 calorie per day shortfall will lose you about 1kg per month. Carbs are calorie dense. 

Carbs will absolutely not stop you losing weight. The order of priority is as follows. 1. Calorie deficit 2. Stability in your macros day to day 3. Exercise Fluctuations in carbohydrate levels will make your weight also fluctuate as carbs fill your muscles with water. Carb high days result in more water weight. If you aren't eating food with known calories by pack or weighing your food it's just a guess. Some foods are much higher in calories than people think. Also try to track your fiber levels and aim for no less than 25 grams a day 

Also try an make sure tge carbs you do eat are high quality complex carbs, this will help with hunger, reduce cholesterol and give you energy. 

low GI carbs are ok and really useful as an energy source. however they are very calorie dense and make it hard to restrict caloric intake. Once your BMI is in the ideal target range then sure, feel free to enjoy low GI carbs as part of a healthy diet. 

Thank you appreciate it! 

Just estimating also 

For whatever my opinion is worth to you, I think 2000kcal is a bit too high - I know my own weight wouldn't budge on that. 1,600kcal/day, prioritising protein and drinking an unpleasant volume of water should get the scales heading the right direction. All the best hey! 

Thank you I'll try to implement more protein and see how I go, I already drink a lot of water haha :) 

I’m only on 1750 cal and I’m training most days so I’d say you can afford to drop your calories down even below the 1700  

Jump on https://tdeecalculator.net/ and work out your actual needs based on the calcs. It gives you options for how active you are. This is the best calculator in my opinion. You'll be surprised what you can eat and still be in deficit. Combine this with actually weighing your food and you'll see changes pretty quickly.