melindanomdluli's Journal, 17 March 2022

I have tried exercise on its own with great success, I have tried calorie deficit on its own with great success but nothing stuck. So this year I started off making healthier choices and getting my 2liters minimum water in, then as I got more confident I started counting calories, when I got consistent with that I added exercise and so far 2 and a half months and 10kg's down it seems to be sticking  

I have found that exercise is not enough you have to also count the calories! I am finally losing weight though eating a calorie deficit, 16/8 fasting and have increased my protein intake! I’m exercising at least 3 times a week, usually running 

Weight loss is all about CICO. Exercise just makes it easier to be in a deficit. Building muscle & maintaining muscle also increases maintenance calories - so you can eat more while still being in a deficit. You can't out exercise a bad diet. Start with diet. Find out your maintenance calories and then eat 200-500 calories less per day. Have a protein goal per day and fill the rest of your calories with fats/carbs. Then you pick a work out program that you can stick with. Consistency is important for fitness & muscle goals.  

Started beginning Jan Exercise at least 3 times a week between cardio and walking 16/8 and got the balance between carbs fat and protein 10,6kg so far without too much stress Find what works for you 

I felt like this. Completely overwhelmed initially. The I just started. Small steps. 

With IF I started by focusing on my hours. Once I got that sorted I started to learn about calories. This app has truly changed my life. 

I love onion. I add onion to every savoury meal and salads  

In my opinion find things to eat that are healthy and you enjoy, it's a slow journey. I workout 5 times a week, and include weight training and cardio, while maintaining a slight defecit to burn fat and eating protein rich foods to keep the muscle. Also the leaner you are, the more muscles you'll see. I try stay under 2000 calories every single day. 

I hear you guys, small, manageable steps is key. I think I took on too much at once! I have to focus on calories first, then macros, fitness … (& what is CICO? I’m very beginner hey). Grocery shopping more than once a month is a big step for me, now I’ve got to make a plan! 💪  

CICO = calories in, calories out 

Good luck on your journey. Baby steps is my motto, slow and steady. Just stay in a calorie deficit, also don't lie to yourself about how much you eat, weigh your portions and track everything. Once you get the diet part under control, the rest will follow.  

I'm just doing calorie counting and kettlebell workouts 

Calorie counting. You can lose weight without exercising. So figure out how many calories you need to lose 0.5 kg, 1 kg etc without exercise. Start with that and work your way up to working out. 

Hi there I'll try from a different perspective. If I'm being candidly honest. It starts with a vision. What do you want? How will you know when you achieved the desired fitness goal? What does it feel like to live a goal state life? What are some of the things you're doing? Once you've positioned yourself for success you can make progress with a clear vision and a strategy that excites you. Then you can get a kitchen scale, meal plans, develop a little support team like a dietitian check in to help you etc...to guide you. The fact that you're here tells me that you're serious and committed. You can already be proud of that. Your vision will ensure your mood aligns with your fitness related activities. 

I remember hearing a dietician say "You cannot outrun your fork" it is a lot easier to cut 500 calories out of your diet than it is to burn an extra 500 calories a day. As the weight comes off you will feel more energized and then you will want to do the exercise, which means you are eating 500 calories less and burning 500 calories more.  

I try to move away from losing weight and dieting and rather focus on eating healthy and balanced. I make use of this app to make sure that I don't overeat and stay within the recommended daily calories. Chocolate and wine remains a problem for me 😊🍫🍷Good luck with your journey...