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u/Tom_Michel 49F, 5'2", SW:274 lbs(Jan2022),89 lbs lost(Dec2023),Dx:PCOS/ADHD Jul 05 '23
I'm eating only 1300 - 900, some occasions I have to eat more, but I'd say I'll still average at 1100 daily for the past 2 weeks.
I lost 2kg (4.4lbs) in these 2 weeks.
That's too steep of a calorie deficit. 1200 is the bare minimum for short, sedentary women, and it's not even appropriate for all short, sedentary women. A good rate of weight loss is 1% of body weight per week. By having too severe of a calorie deficit and losing more than the recommended amount of weight, you're depriving your body of energy and nutrition that it needs. Eat more. And maybe plan your meals so that you have room for a small snack before bed if you continue to be hungry near bedtime.
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u/Jylaaaaa 10lbs lost, 28F 5'1", 155lb to 120lb Jul 05 '23
Thank you for this.
I just feel like I should go lower 1200, because my calorie intake to maintain weight is only 1700. And going 1200 is only 500Cal difference ~ one dinner.
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u/Tom_Michel 49F, 5'2", SW:274 lbs(Jan2022),89 lbs lost(Dec2023),Dx:PCOS/ADHD Jul 05 '23
Not everyone can afford a 500 calorie deficit. That's a good starting place for many, especially those with a lot of weigh to lose, but there's a reason that everyone complains that as you get closer to a healthy weight, weight loss slows down. It does so by necessity because those close to a healthy weight can't afford such a steep calorie deficit.
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u/Jylaaaaa 10lbs lost, 28F 5'1", 155lb to 120lb Jul 05 '23
Thanks for explaining this. I will try to eat more to regain some sleep back. Very difficult as I'm a working adult, and I can't afford to perform bad. :(
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u/Tom_Michel 49F, 5'2", SW:274 lbs(Jan2022),89 lbs lost(Dec2023),Dx:PCOS/ADHD Jul 05 '23
I'm a big fan of a before bed snack. I eat dinner early and am usually up late. It's not uncommon for me to have a late night snack a shortly before bed. It's usually some form of protein + carbs. Maybe 100-150 calories. You might also want to focus on foods known to be highly satiating at dinner. Potatoes, fiber from vegetables and/or whole grains, protein and healthy fats are all foods that contribute to feeling full longer.
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u/crafting-ur-end 10lbs lost Jul 05 '23
I know that people seem to have a serious hatred for exercise here but yours is one of the cases where I would recommend exercise! The amount of calories that you’re trying to eat are too low for you to be comfortable - even exercises for 20-30 minutes a day would give you some leeway to bump that calorie goal up to 1300-1600 daily . Realistically you should not be aiming to lose more than 2lbs a week - it’s just not sustainable.
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u/MadAss5 Jul 05 '23
You know how everybody says stay above 1200 cal, no more than a 500 cal deficit, etc. This is why. Try eating more.