TebatsoLamola's Journal, 22 February 2023

Maybe try counting your dinner and tracking your calories burnt? it may surprise you. I would also suggest rather measuring your self, sometimes the scale won't change but your size will. Don't give up, you've got this :)  

Thank you so much for encouragement 🥺. The measurements went down first 2 weeks but recently there’s no changes. I’ll get more strict with my dinners too 

I agree... Measure yourself - Muscles are king - Focus on body composition (%Fat vs %Muscle). The more muscle you have, the faster your metabolism  

You might actually be gaining muscle 

Incorporate heavy weight lifting 

What amount of cals are you meant to consume? 

Muscle gain does not happen so quickly - I think in my opinion Dinner might be the problem. I know it feels like a schlep, but especially in the beginning tracking everything (and weighing with an accurate electronic kitchen scale), is the key foundation point. Cardio is excellent for heart health and physical fitness, but weight training is key for body composition ☘️ 

Hey everyone, thank you for the comments. I do resistance exercises. With 4kg dumbbells, both totalling 8kg from Monday to Tuesday to Friday, plus 10minutes of either skipping or cycling. Then Saturdays I run a minimum of 7km. 

Megan my rdi is 1900 daily. But that’s for a sedentary lifestyle. Haven’t adjusted to when I workout 5 days  

Honestly, focus on losing fat and not weight. Stop weighing yourself - it's the biggest motivation killer. Your body changes hourly due to many things like stress, water, not drinking enough water, not enough sleep, salt, hormones, period, etc. It's impossible to always see good results on a scale. Today you can lose 2kgs and tomorrow you picked up 5kgs without changing anything in your "diet". Get rid of that scale - You will see in the fit of your clothes and the way that you feel. It also takes months to see progress, not days and not weeks. If you aren't over indulging at night after eating so few calories during the day, then you should lose fat without exercise. Maybe focus on eating a bit more protein. Protein feeds your muscles (again, without exercise). Also, resistance training is the best way to lose any kind of weight - muscle burns fat, so by focusing on building muscle in a calorie deficit, you will absolutely lose fat. But the scale doesn't show that, which is why you shouldn't focus on what you weigh.  

🥺thank you so much Bernelee. I was starting to get demotivated. I’ll stop my toxic relationship with the scale. Because I honestly feel great. So much energy during the day. I look forward to exercise time in the mornings and I don’t even get food cravings. During the day I get hungry after 12, I drink enough water, minimum of 4 litres a day(2 bottles of my 2l water bottle). I’ll stay patient to start seeing the results of my hard work😊. Thank you for encouragement ❤️❤️ 

If you are working out 5 times a day it could be that your not eating enough 

I start eating around 12, I skip breakfast. I usually have 3 slices of bread with fillings, and tea with 2 snacks in between. Then have supper.  

Ahh common mistake when it comes to weight loss is skipping breakfast... always eat 2 hours after you wake up. I had to make that adjustment too cuz I used to just drink coffee in morning... also try to have only on cup of coffee a day... I lost about 4kgs 

Also... get in 8 hours of sleep... we burn off calories while sleeping too 

I’m only trying intermittent fasting cause it’s worked for me previously. But when it worked for me I ate up to 1300 maximum calories and that was honestly not a sustainable way of eating. Maybe I should hop on the breakfast habit again and see if it won’t be better.  

you may very well be eating more than 800calories at night. I would rather be safe & just track them. only takes 2 mins. That will be the only way you will know. Are you drinking alcohol with dinner because that will shoot your calories up very high! Losing weight is 30% exercise & 70% diet you should only be weighing yourself once a month. Choose a day a week AFTER your period & stick to it. Weight will fluctuate daily but only weighing monthly will give you a more true reading 

Measure yourself it's a better indicator  

Thank you. I’ll move to measuring monthly. I also hardly drink. 

Thank you guys so much🙏🙏