For context I am 21, M, 5’7 and 138/139 lbs.
Over the past year I’ve lost about 25-30 lbs. I didn’t track any calories, the only thing i changed was trying to work out consistently and make healthier food choices. I currently sit at about 12-13% but I really want to get to around 10%.
I workout 6 days a week, play basketball or go on 5K runs 2-3 times a week, and walk around 10-15k steps a day. My TDEE is about 2400-2600 calories a day. I am going on a 3 week vacation in late May, which i am planning to stuff my face with food, which is why I want to cut a little more before then.
To lose one pound a week I’d have to eat about 1900-2000 calories a day, but I’m in college right now and my friends tend to want to go out, get food, and drink over the weekends. Because of this I’ve lowered my weekday calories meals to 1500-1600 calories a day. On top of my 1lb a week deficit, I end up being in an additional 300-500 calorie deficit. The reason I do this is because I heard weekly calories matter more than daily so I am saving my calories to splurge over the weekend without guilt. I will have additional cals to slap onto my 1900 limits over the weekends and still lose a pound a eeek.
I have 2 questions regarding this.
1) I heard that a severe calorie deficit will hurt your metabolism and make it even harder to lose weight. Is there any truth to this or is it just a myth?
2) All disordered eating/everything else aside, is my approach to the weekly calorie idea correct? From a purely scientific POV will my approach work and allow me to maintain a 3500 weekly calorie deficit?
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