Kate Freckles's Journal, 03 March 2021

So I'm on 1700 due to my weight being 78kg and workout 5/6 days at home some workouts are only like 30mins and when I watch my meals and have better food choices (salmon/chicken and veg, fewer carbs etc) and increase my protein I still manage to lose some weight as I'm also doing strength training which helps with fat burning. I think the worst thing to do is deprive yourself of certain foods as it just makes you crave it later and then binge. As long as it's within your calories have it. Try having more filling snacks, I tend to have boiled eggs, nuts, a banana, apples are filling! And make sure your meals are sufficient too as if your meals are tiny you'll just wanna snack more. But if you're full on a decent meal you won't have space to snack as much! Remember it's a journey and don't get disheartened if you don't see the numbers on the scale move, there are non-scale victories too! I wanted to hit 75kg by next week but have managed to put on a kg or so as I've been unwell and haven't exercised this week nor done steps and ate a bit of junk 🤦🏽‍♀️ but it's okay as I know when I'm better I'll work it off! 

If I'm really hungry, which doesn't often happen, I try hydrating and if that doesn't work I eat some protein and just go over my own self imposed budget. I think it's a message from your body. Try protein rather than sugary (grape) or carb (rice cake) snacks as they will have a better effect on your hunger. Fully agree with Anne's comments that there's a cumulative effect. I also think that what you ate yesterday affects today, so sometimes you might continue feeling hungry until the extra fuel gets through.  

Agree with Anne 😊 sometimes you need a little boost. I also tend to cut out fruit and focus on getting enough protein and carbs. Especially in the morning x 

I fully agree with Daaj92. Try hard boiled eggs or bananas, (though only 1 as to much potassium isn't healthy for you) both are nutritious and filling. 

It seems to me that your diet is pretty low in nutritions, maybe you’ll try to increase your calorie intake? To at least 1600-1700 calories 

Maybe have a yogurt or a Babybel cheese as a snack. Takes longer to digest, therefore keeps you full for longer and there's only 5-8 carbs on a greek or skyr yougurt (natural, not flavored, but you can add fruits or even squares of jelly. I like to add a bit papaya, jelly and chia seeds). Eggs are also a good option for a snack, boil a few and put them in the fridge, once you're craving, like mid-morning or mid-afternoon, just have one. 

eat more protein, you will feel fuller for longer. I'm not good at eating breakfast so I usually have a protein shake in the morning and not usually hungry til dinner time 

So I have a protein Shake every morning with chia seeds and have yogurt and fruit as snacks too and very good healthy food for lunches (mostly big salads or poke bowls). I’m not sure but might be due to my period creeping up in the next 4 days or so.  

I always get the munchies in the week before my period! Bloody hormones! 

Ah yeah that could definitely be it. I always crave sweets and it's the hardest time to keep up the healthy eating. Good luck girl, I feel your pain ✊🏼🧡 

1200 cal for day ? 

Lots of water. Keep well hydrated.  

try eating water melon thats what i have been doin this week instead of crisps n chocolate and it has helped a lot 😊 

Thanks SO much everyone for your tips and advice. Yes I’ve been on 1200 calorie deficit as I’ve read plenty about that’s the best way to loose weight and I also eat healthy, do protein shakes and work out at least 40 mins everyday. To be honest it’s been a tough 2 months with NO SNACKS and NO BOOZE but doing it during lockdown has actually been a blessing in disguise as no temptations ! I actually feel like a 5’5 woman 1200 calories tends to fill me up more than enough. I think just this week is a tough one 😂 

You need to change your food for more protein and fats, less carbs. I am on 1200 since end of November and have no problems. I also have cheat meal once a week which keeps your brain normal and no cravings. Exclude grapes, they have too much sugar. Have toast with avocado and egg in the morning or peanut butter and banana/berries,oat pancake, or oats with berries and yogurt, omelette.You will have the same amount of calories but fuller during the day. Lunch chicken/fish and veggies, add cottage cheese to salad. Prawns, chicken salad or grilled veggies for dinner. You will still have space for snack(nuts,yogurt, hummus and veggies). No booze.  

Thanks Mkulas, yes that’s exactly what I do. No booze and 1200 with more fat and protein everyday I’m usually low on carbs with my macros. So all good I think I’m okay. I think just being on my period soon is making me hungrier than usual but thanks for your tips, will take them on board.  

I did it for 5 months whilst loosing weight, I didn't find too bad, I'd have a drink or a sugar free mint if I felt a little hungry