First of all, I've done a great job so far! But I still have around 45lbs to lose to my goal weight.
The problems I've encountered
I don't want to say I've lost the 51lbs *wrong* because the loss speaks for itself - but my hair is falling out and my hormone levels are crazy (this is due to a medical problem I've had for a long time, but it's almost not responding to treatment that has in the past been successful). I have a vitamin D deficiency, and I think my sleep apnea is worse than it ever was.
So the sum total of my investigation is: I've 'overdone' it.
What I think caused the problems
My daily calorie limit since April has varied between 1200 - 1650. I bought it down gradually over time, and it has obviously worked. In the beginning I was making a huge defecit by burning anywhere between 400-800 calories up to 4 times a week swimming, but still only consuming between the 1200 - 1650 calories. I think this is what really caused me the problems with vitamin D and my hair.
I lost the majority of the 51lbs in 4 months. I maybe lost 41lbs in that time. I've been following what I thought was CICO since April, and since the end of August I've lost barely anything.
At times my calorie deficits were in the 1000's per day, because of all the swimming and I didn't eat any extra. This is probably also why I'm ill.
Getting confused by the solutions
So I know that when I use a TDEE calculator, I see that with a sedentary lifestyle (my default) I'm burning around 1800kcal per day. Ok. I'm actually eating 1500kcal per day - ish. Maybe 20-50 over if I'm peckish.
Ok... So this means my deficit is 300kcal per day, which means I should lose 1lb every 10 days? Which isn't quick enough, I can do better.
But then I get in to the question of exercise... If I'm more active and burn more calories, don't I have to eat more anyway because my basal metabolic rate is currently 1500 which is like my lower limit, right? But if I exercise more then won't my basal metabolic rate increase which means I have to eat more just to stay healthy so then I won't even increase my deficit which is the whole aim of the exercise?
How can I most efficiently and healthily increase my calorie deficit?
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