mynakhan007's Journal, 23 Nov 20

It does 

Can Use this site as well...www.calculator.net...put in your info, height, age etc will calculate your daily calorie maintenance, body fat calculator, carbs calculator etc...all kinds of calculators on this site...calorie calculator is what you are looking for.  

Juat saw your earlier post regarding belly fat...so belly fat is the LAST thing that comes off while reducing weight...you will see a change in your face, arms erc first and then finally your belly. The first thing you need is a plan...so for 7k (15lbs approx)..lets say you target 1lb a week of pure body fat..so time period is approx 16/18 weeks. Be mentally prepared to slug it out for that time period. Second, use the site i recommended to calcuate your daily/maintenance calories...u wanna eat 500 calories less than those everyday. (500x7= 3500 calories per week which =1lb). If you find it difficult, cut by 3/4 hundred calories per day instead. Next you want to have the right ratio..start with lets say 40/50% carbs...25/30% fats and 25/30% protein...based on results, you can adjust this ratio going forward. Remember to..... 

1) drink lots of water...minimum 10/12 glasses 2) keep your fats in check 3) if youre busy with housework thats good..consider it an exercise in itself. 4) have certain goto foods that keep you full without gaining extra calories/fat...will put up a post on that soon. 5) EVERYTHING YOU EAT MUST GO IN THE APP! Try to be as fair as possible while calculating macros.  

1 last thing...the most important...try and get minimum 20+ gms of fibre in your diet EVERY DAY! its what makes you go to the bathroom every morning! essential for healthy life, last thing you want is to be constipated...fibre rich food include potatoes with skin, apples, air popped popcorn, porridge (oatmeal etc and ofcourse lentils (daal). too many ppl ignore this...whereas its the first thing that should be ensured in any healthy diet. 

Thank you @aaladsays MashaAllah you have a lot of knowledge.... i will try to 1-understand what you say .... 2- visit the site you mention ... 3- your sincere advise But my protein and macros always low from the requirements according to this app .... i will post my weekly macros report InshaAllah and yes you are right i feel change in my whole body except my belly 

Someone said in another member’s post low intake of calories might loss muscle mass ... im also worried about that 😬 

depends, if you do not have enough protein in your diet, or are doing too much cardio you will lose muscle mass, as long as you stick to losing around 1/1.5 lb a week, you should be fine, but do try to increase your protein intake, that way you will be losing weight by burning FAT only! ppl need to realize, its not about losing weight...its about losing FAT!  

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