Forget the food, the best way to shift the last few kilos is to up the intensity of your exercise. Go a little harder, a little faster, challenge your body to get out of a rut.
You may find that at 1200, you're actually not getting enough calories to support your energy expenditure.
I was on a 1200 calorie diet for nearly 12 months trying to drop those last few kgs. It was terrible. No matter what I did, even with exercise I couldn't shed those last few.
I worked out that I wasn't eating enough to sustain weight loss and my body had gone into freak out save all the fat cause this is an emergency mode .
You see, I was eating 1200 calories but expending about 300 in exercise. So I was actually only getting 900 calories. FAR too few for someone that was running 5km every day.
I bumped it up to 1700 and instantly lost 700g. It's very hard to convince yourself to eat more but if your body is demanding more nutrition by halting weight loss and you don't pay attention all it leads to is stalled weight loss and a serious boredom with low calorie food *chuckle*.
And please, as a side note, do NOT try to reduce your calories to 850. It might result in a small short term loss, but you're only going to damage your body with such a low calorie count give that you're exercising regularly and working an active job.
850 a day would be sustainable for a VERY short time if you were relatively sedentary like someone with limited mobility but if you're active and exercising that's definitely going to do your body damage. At best, if you're lucky, your body will start loosing muscle mass as it sacrifices muscle for energy. That will make exercising a lot more difficult because there won't be enough protein for your muscles to recover.
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Have u worked out your basal metabolic rate? There are calculators online.
Add to that number, the ammount of calories u burn in a day with exercise and that is how many calories u can eat to maintain. Then drop a certain ammount of calories to suit desired weightloss.
It takes a 7500 calorie deficit per week to drop a kilo a week.
how many calories an individual needsto maintain or lose weight depends on a number of factors.
you need to calculate your BASAL METABOLIC RATE to find out your individual needs.
here is why
and here is a calculator for you to work it out
if you increase your activity you can eat more as well.
i put your details in an got the following = 2216 calories per day, which means to maintain your weight you need to eat this many calories. Therefore to lose weight you should try to go under this - maybe 1800 to 2000. 1200 is far too little for a person of your height and exercise regime. I had to guess your age and i put your exercise regime as moderate but i would think it could be classed as high level - which means you would require more calories.
I suggest you read up on basal metabolic rate so you can start eating a more healthy level of calories.
Last edited by Ulysses; 17-06-2012 at 10:02.
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I've recently finished a diet similar to.cohens diet...foods based on my blood type. I'm the more common 0+...so I had a lot of red meats & pretty much any fruit as my body finds it easier to break down & lots of leafy greens, kale, spinach etc
It's all about clean eating, works wonders!
Your diet contributes to 80-90% of the weight loss...exercise just gives it a little kick! There was a girl on the exact same program as me, doing the same exercises with the same trainer...she quit out program due to not seeing results. She didn't stick to the diet but was keeping up her physical activity! She was putting on weight if anything....whilst I've lost 10kg & have pretty awesome muscle definition in places! Would love to lose more but happy where I am atm.
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You sound very similar to me actually..
I find it really hard to cut out coffee even though like you I would have just the smallest shot with no sugar and a simple dash of no fat milk
I also cant handle the no carb high protien type diets.. I pove my raw oates in the morning..
and like you (or at least when not pregnant) I exercise 1-2 hours daily..
my appetite is huge, and although I can eat clean and only small.portions lean meats etc, I find it really hard to eat under 2000cals a day (obviously I havnt tried while pg.. but even when not pg)
if youre maintaining at 2000.. maybe you could go for 1500-1800 for a while to see how you go? but if you find t really hard I would just reccomend reversing from cutting fat to building more muscle for a while - which requires more cals.. and once more os built it will burn more fat so you will be able to cut ot less cals and burn more fat then atm?
this wont change your scales if anything you may weight slightly.more.. but Im guessing your real motives is what you see in the mirror and it cancertainly change any of those last problen areas using this method.
Hope That wasnt really cobfusing lol.. Ill be aiming at ridding a last problem area after bubs too
Im 165cm and my pre preg weight was 53.5 but I needed more muscle to rid some fat that clung to my thoghs so ideally I needed to gain a little more weight in muscle then calorie cut slightly less to lose the fat
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