cristinaxxs's Dagbog, 12 jul 23

800 calories a day seems dangerously low, even for an extreme cut. Most maintenance calculator for someone in their teens and 125 female with no activity is around 1700-1800. Majority of coaches recommend not losing more than 1% body mass/week. A sustainable goal would be 1 to 1.5 lbs a week. 1lbs fat=3500. So a deficit of 500 daily would be the max, including any cardo/activity. Say you walked 2 miles daily, that would add about 150 to 200 cal burn, meaning that eating 1400 to 1500 should get you to that goal. Losing more than that could result in more muscle land water loss than fat loss, which is not really the goal for most. In fact, adding muscle should be the goal as it increases metabolism even if it also adds weight. Rapid loss can result in rapid weight gain once eating habits return to normal and it's difficult for your body to adjust to those rapid changes. A large deficit will put your body in shock mode and it cannot burn fat fast enough to adjust, so it will do the next easy thing:dump water. That's why MMA fighters lose huge amounts of weight before weigh ins. They literally regain it in 24hours once they eat and drink normally 

Fantastic job, Cristina. Very proud of you. Small steps. 🫂 

Good job with your effort! For an appetite boost, I'll watch a video of BTS eating deliciously. Their cute, funny banter & antics while they're eating make me happy. This helped me learn to associate happiness with eating well, instead of guilt. I hope you figure out your own connection for eating well = feeling well.