deane123's Journal, 27 Oct 21

The body fights back when you don’t eat enough. Get enough protein and you will lose weight. Keep doing what you’re doing🌸 

Thanks hun  

You need to find your balance. Each of us have different calorie requirements. Do you know what your RDI is? You then subtract 200 to 500 cals from that to be in a deficit for weight loss. 

the best solution I have found was to use my TDEE (Total Daily Energy Expenditure) and then subtract a percentage based on how quickly I want to lose weight, Light is between 5-10% moderate is 15 -20% heavy is 25% and up, keep in mind the heavier your diet, the more difficult it becomes to refrain from relapse. to prevent your hunger and keep your calories low, ensure you substitute your diet with good quality carbs, Fibre is also very important when trying to lose weight paired with good protein slows down the digestion which keeps you full for longer periods of time, enabling you to keep a calorie deficit, all science-based nutrition studies show weight-loss only happens when you're in a negative calorie state(calorie deficit) hope this helps 

Small frequent meals (5 - 6) higher in protein and fats and keep carbs to a minimum. also more whole foods and keep processed foods / sugars to a minimum. also make sure you get enough fibre for optimal digestion. Black rooibos tea also helps manage appetite.  

It's also a good idea to cycle between the two, it keeps your body guessing so you keep losing weight. Carb cycling. I agree with everyone's comments this far.