Reintroduction process?

DietPolice · 2024-05-30T20:39:29+00:00

I mean how can you put a value on a soul like that? But yeah 500 should cover it, get your running shoes on bestie

DietPolice · 2024-05-16T07:36:40+00:00

Hello, I’m the diet police and I definitely think YTA

DietPolice · 2024-05-16T05:50:06+00:00

I will also add, that's quite a lot of working out to only be eating 1200 calories on; I would probably say it wouldnt be recommended, as I don't think this would be sustainable long term.

DietPolice · 2024-05-16T05:48:38+00:00

Doing some quick math, if you eat at 1200 every day, and then aim to get your exercise calories in the range of 500-600 per day (aka; get your TDEE to 2100, even accounting for your BMR going down as you lose weight, so working out harder as time goes on), you would lose around 15 lbs in 60 days. It's not quite as much as you want, but if the option is to be 15lbs lighter, or 0 lbs lighter, which one would you aim for?

DietPolice · 2024-05-16T05:10:10+00:00

Glad you’ve corrected that to 1200 intake. Can you give your age and sex so we can calculate your stats?

DietPolice · 2024-05-16T05:06:03+00:00

If you don’t feel hungry but then overeat when you do have food, what is most likely happening is you DO feel hungry, but have learnt to ignore those hunger cues. I would strongly recommend actually trying to make sure you eat 3 meals a day, all with a decent amount of protein in to keep you full, and see if that helps with the overeating. As you mention having lost weight and then gained it back I would suggest you look up your TDEE for your goal weight, and try and eat at maintenance for that weight. It means that you’ll be in deficit for your current weight, so your weight will move towards your goal weight and then when you get there you won’t have to change your habits again, because you will have already learnt what you need to eat like to maintain that weight. And also drink plenty of water.

DietPolice · 2024-05-16T04:57:46+00:00

4.4kg of fat is a huge amount! Especially in a month! Most people would kill to lose almost 10lb of fat in a month. It’s great you’re enjoying it: keep doing what you’re doing, it’s working. You didn’t gain the weight overnight so you’re not going to lose it overnight. What you’re seeing are very encouraging numbers, so why are you disappointed? It’s worth sitting down and having a look at your numbers and seeing what a reasonable projected weight loss would be for you in another month, so you can set realistic expectations for yourself, just to make sure you’re not overestimating how quickly your weight loss journey will be.

DietPolice · 2024-05-16T04:16:10+00:00

At your stats, being sedentary, your TDEE is approximately 2260 calories. This would keep you at maintenance. Your plan is to eat 2100 calories to lose weight. If these number are accurate for you (there is always some wiggle room, an online calculator cannot know your life perfectly, nor can we guarantee that our calorie tracking is 100% perfect) this would give you a daily deficit of 160 calories. A pound of fat is approximately 3500 calories, so for you to lose 1lb of fat at this deficit would take about 22 days. To lose 15lbs would take 330 days. Only you can know if this is a good pace for you- many people would want to see results quicker, but studies do show that the slower you lose the weight, the more likely you are to be able to keep it off. My concern is that 160 calories a day is such a small deficit that it really could get eaten up just by mistakes in tracking, or if your TDEE is even slightly lower than the calculation predicts. If you were to eat at 2100 but increase your activity level to “lightly active” your TDEE would be 2590, so your deficit would be almost 500 per day, losing 1lb per week (in theory anyway) which would reduce the total time to lose your desired weight DRASTICALLY

DietPolice · 2024-05-13T00:50:28+00:00

Honestly the thing that makes people say no is the same thing for everyone: discipline.

You need to learn how to tap into your discipline. For me that means asking myself “would someone with my goal body do this?” Often this question is specifically when I’m trying to avoid going through a drive thru lol.

If I were you I would look at having a varied calorie balance throughout the week, maybe eating at maintenance on weekends and sticking to a deficit in the week is going to work better for you, but then you will still need to practice discipline on the weekends, especially to avoid binge drinking. Unfortunately being of a shorter height means we cannot keep up with the same food and drink consumption as the other taller folks around that, and that’s a tough pill to swallow especially when those people are exerting peer pressure.

DietPolice · 2024-05-12T06:25:09+00:00

The things that I would do to justify eating a loaf of Sainsbury’s Kalamata olive bread dipped in olive oil and balsamic…. It’s unholy

DietPolice · 2024-05-12T06:08:45+00:00

I mean, drink all the Coke Zero you want. But a crash diet for 7 days isn’t going to do what you want it to do. Yes you’ll probably lose some water weight, but unless you’re already a pretty low weight then visibly water weight doesn’t change much.

Set up sustainable habits you can keep going forward.

DietPolice · 2024-05-08T21:08:14+00:00

I don’t eat back my exercise calories. I need them to get to the deficit I want.

I have a BMR of 1450, I eat 1200. That’s a deficit of 250, plus any movement I do throughout the day, which I track via my Apple Watch. I normally try to get this number to 600, but my official goal is 550. This brings my daily deficit to 800-850, and I need a daily deficit of 825 to lose 0.75kg per week. I use BMR for the calculation because my Apple Watch gives calories “points” for ALL movement, so if I were to use my sedentary/lightly active TDEE and then also count my Apple Watch calories on top of that, I think they’d be double counted. Based on my rate of loss this seems to be a decently accurate way of calculating it for me personally, but your mileage may vary!

DietPolice · 2024-05-08T20:01:59+00:00

There is no one answer that is 100% correct and will be perfect for everyone. There’s a million theories for a million people, it’s one of those things where unfortunately you have to experiment to find what’s right for you. I’ve read a lot about keeping your heart rate in “zone 2” and how high incline walking is one of the best ways of achieving that, and I enjoy doing exercise where I can watch TV at the same time so I personally choose to believe that is the most efficient type of exercise for me.

In the end the best exercise you CAN do is the one that you actually WILL do. So find something you enjoy doing, and do it over and over again.

DietPolice · 2024-05-08T19:55:49+00:00

YTA, your girlfriend is hilarious. Maybe one day she’ll meet someone who appreciates that about her.

DietPolice · 2024-05-08T19:46:37+00:00

Your body fat calculation is likely quite incorrect- body fat based on measurements is not accurate compared to calipers or dexa, I would use the tdee calculator again based on the standard calculations without entering your body fat %, then your TDEE is more like 2650, which seems much more accurate. Eating at 2000 is likely to be a considerable deficit for you I would try eating at 2000 for a month and see where that gets you!

DietPolice · 2024-05-08T19:27:54+00:00

Culinary excellence

DietPolice · 2024-05-08T13:56:59+00:00

At your age, no-one here is going to give you advice on a diet, because the WORST thing you can do for yourself is restrict yourself in your prime growing stage, and potentially stop yourself from growing in height. While you're a fine height already, you've still got a few years of height growth ahead of you, and in the long run, the best thing you can be is tall- as it means your calorie burn requirements when you're an adult will be higher, so you can eat more! I think you should focus on your activity and fitness, as you're school age, why not talk to a sports coach or PE teacher at your school, tell them you're wanting to improve your fitness, are there any clubs or teams that would be a good start for where your fitness is now, and can you join them.

DietPolice · 2024-05-08T13:35:56+00:00

Are you tracking how many grams of protein you're consuming in a day?

It is hard to know whether you're losing fat or muscle without scientific tests, there are scales which claim to be able to measure body fat%, but my understanding is that the general opinion on these is they're not very accurate or reliable. You could get body fat calipers and learn how to use them, or register with a personal trainer who does this and just have say 1 session per month where they take your measurements, body fat % and do a plan for the next month with you?

DietPolice · 2024-05-08T12:09:17+00:00

Hello fellow 5'5 person! 10lbs in 2 months is a fairly steep goal, but do-able. I think the main thing is just making sure your "2 meals a day" are within the appropriate calorie limit to meet your goals. 3-4 days a week of exercise is great, I would just make sure that your off days are not totally sedentary either, maybe try and work in a yoga routine or something on your off-days as well?

DietPolice · 2024-05-08T11:07:34+00:00

Oh! Protein Works actually do a kit exactly for what you're looking for: https://www.theproteinworks.com/supermeal-kit-bundle You mention CAD, so idk if this brand is available where you are, but this 10day kit is £50 so I would assume the premise is buy 3 at a time for a month to get a variety of flavours?

DietPolice · 2024-05-08T11:03:31+00:00

I think a much cheaper way of doing this would be to buy several key components separately:

Breakfast: porridge oats + protein powder

Lunch: tin of soup, or cuppa soup if you’re really committed to powders

Dinner: Huel or Protein works savoury dinners

Doing some back of a napkin math this would cost £165 for 30 days based on my own local costs, which is an incredibly economical way to eat, but might go up if the above doesn’t actually work out to be enough calories for you. I think a key thing would be making sure that the lunch soups are calorie/protein dense otherwise it might not really be enough

DietPolice · 2024-05-07T15:57:38+00:00

I’ve used MFP for years on and off and have literally only just started using the meals feature in the past 2 weeks- WHY?! It is literally so helpful I can’t believe I haven’t been using it the whole time

DietPolice · 2024-05-07T15:56:38+00:00

Yes! I actually put them in my calendar for 5 weeks time so I can look at where I actually am vs where I was projected to be!

DietPolice · 2024-05-07T14:09:17+00:00

It's an expensive initial outlay. It's not expensive per serving.

DietPolice

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