Marlene8888's Journal, 30 August 2016

Sometimes you can be losing centimeters whilst your weight stays the same or even go up. Don't only measure your results with just a scale. Measure yourself with a tape measure. Eating too less can also cause you to slow down your results. I see that your RDI is 1600 calories. Perhaps bump your limit to 1400 calories and choose whole foods instead of processed foods and fast foods. Alternatively you could join us in following a fasting lifestyle. Just limit yourself to 500 calories on 3 non-consecutive days in a week and also try 16:8 Intermittent fasting where u only eat food from midday and stop eating at 8pm. 

ANother important question is : How much water do you drink in a day ? 

I drink between 2 to 3 litres per day. I only eat salads, chicken breasts, fish and veggies. Rooibos tea. No cold drinks. I try to limit my starch to healthy options like pumpkin or whole wheat  

I drink between 2 to 3 litres per day. I only eat salads, chicken breasts, fish and veggies. Rooibos tea. No cold drinks. I try to limit my starch to healthy options like pumpkin or whole wheat  

Change something up. I know it is so easy for routine to make the same salad every day - eat the same thing for breakfast everyday.... Shock your body with a change. Try making an egg white omelette with spinach mushrooms and reduced fat feta. Make a wrap using a spinach leaf with tuna, trim salad dressing and some cayenne pepper. I also battle to increase my calories because the foods I choose are so low in calories. Your body also gets bored. I do agree with BBO, you need to look at your body changes too, not just kgs. 

Marlene I looked at your food diary. How do you eat your weetbix for breakfast? I don't see any milk recorded. Try skipping breakfast and only eat food from midday. I looked at your macros(amounts of fat, protein and carbs)and you are sometimes consuming very low protein and much higher carbs. Try to hit a target of at least 1.5 x your bodyweight for protein which will amount to about 122g protein per day for you. Do 2 or 3 low carb days in a row where your carbs are kept to under 30g(50g if 30g is too hard to do). Experiment until you find what works for you. 

I have to disagree with Optimus on the breakfast thing. Breakfast helps kickstart your metabolism and there is a link between eating breakfast and achieving weight loss - http://www.webmd.com/diet/obesity/features/lose-weight-eat-breakfast#1 

Manutius please read up about Intermittent Fasting. I've lost over 30kg already and I DONT eat breakfast. There is lots of misinformation on the net but there's millions of people who skip breakfast to achieve weight/fat loss results. A popular website is www.leangains.com 

Also check out Dr Jason Fung's Intensive Dietary Management blog. There you can also read up about eating less frequently & loosing weight. 

Thanks folks, I will. 

Sometimes, adding a bit of movement can help - say 15-30 minutes of walking every day - can kickstart the downward movement. The body will plateau when it is adjusting; hang in there!! 

calories in < calories out ....