SoCalPam's Journal, 09 July 2018

I read somewhere recently it was 9 times your goal weight. So many "experts" out there and so many variables it's hard to known what to believe. 

If you been losing weight don’t change anything 

Wait until u hit a plateau 

Cause if u reduce now, once u actually need to reduce u will reduce even more n it’s not necessary to make change when u are losing weight 

Ur metabolism will slow down, In order to survive with the new decrease of calories. 

On instagram @sam_xceedfit talked about this yesterday...take a minute and look for him on instagram 😉 

Interesting thoughts. I haven't thought about my metabolism. Mine's sort of shot right now and I haven't been paying much attention to it. I'm doing CICO and it's working for me, so that's a plus. I wouldn't mind losing a little faster, though, so maybe adding in some exercise would be a good thing. I'm mostly walking right now unless I have pain. Yesterday I was very busy; today, not so much. 

Yeah, 10x if you're sedentary and you should still lose if that is your full week average. Any exercise would be bonus. I'm doing 14x and losing quickly but I'm pretty active. 

Interesting! This makes so much sense 

I’ve read that for women it should be 8-10x depending on activity for normal daily functions like cleaning. To maintain you then add whatever you burned. So if you wanted to lose then it would be 1160 if you slept all day and 1450 if you kept the house clean. Then if you walked and burned 300 calories then to maintain you would need 1460 to 1750. I use my current weight x10 and so far I’m keeping a small loss even with working out(should lose way more) so I think my metabolism has adapted like rosio said :/. 

I mean ur losing right 😏🙌🏼 When u hit a plateau boom 💥 decrease 😉 Yes add the extra exercise it will be good for u  

I lost weight by x 14  

And my maintenance is around 1900 

Our body adapts cause it thinks we are starving n it says “I’m gonna hold on to my fat or else I’ll starve” I don’t know in what language but it says something like that 😝  

We are already making it slow down 😬 Lets do it as minimum as possible 😉 maybe u won’t hit a plateau cause U are increasing exercise 🙌🏼😋😏👌🏼 I never ate under body weight times 13 ...I started at 14 😉 

Also when u stop 🛑 dieting ur maintenance will only be a few hundred calories above what u already eating ( I lost most of my weight consistently eating 1600 so 1900 calories a day is close ) 

This is just an example 🛑 People that lose weight at 1000 will maintain their weight lost around 1300 it’s like they will be in a calorie deficit their entire life (u know cause it’s a lifestyle change) 

I'm actually not that far off; I'm at goal weight x 11 and I'm not actually hitting that RDI every day. I am losing but not exercising as much as I would like to. I'm investigating some low-impact options I can do at home because yesterday and this morning I barely made it down the stairs :( My knee buckles = pain = lack of confidence. 

sorry your knee is hurting. I have one knee giving me troubles if I bend down too fast. I have to be careful. Hope that gets better for you. have you chatted with your doctor about it??