Not really.

Lets say your maintenance is 2500cals. And you target a deficit of 500cals = 2000 cals.

If 70-80% of it is carbs (and given our lousy Malaysian diet/food choices + marketing of wholegrain as "healthy", it is more than possible), then you would find it hard to retain LBM. Especially if you have poor exercise routines in place.

While dieting, the body can burn body fat, or LBM. The macro intake a person takes determines which it prefers.

I'd much rather burn 20% LBM 80% fat than even 50-50%.

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Added on July 20, 2012, 1:27 pm

Appeton, weight gainer shakes to get the calories in.

You need to work on this ASAP or it WILL have long-term consequences on your health, and possibly affect any offspring you have.

Mind to enlighten me on:

a) Your current weight?
b) When you started having this apetite issue?

If you have always been eating 800calories I find it hard to believe you would even need to post in this thread.

I suspect this is the result of a very badly planned crash diet. You are on the verge of aneroxia nervosa with eating 800 cals a day.

I strongly urge you to seek medical help.

Yeah we're talking about the same things in essence. Just a different approach.

I go the easy way and say increase vegetables and legumes intake as much as possible, boiled eggs, and lean chicken meat.

When these are in place, the macronutrient distribution is usually in the right proportion, probably 60-20-20 or 60-30-10 or even 50-30-20 etc., with foods like legumes, vege, and milk making up the majority of the carbs.

On hindsight, while those are increased, naturally the person will need to cut down on other foodstuff due to available tummy space, in this case refined carbs and other nonsense.

How long did it take you to reduce 4" from your waist?

Being 48kgs can be considered underweight but of course it depends on your height.

Eating 600-800 cals a day is considered on the verge of aneroxia nervosa. I urge you to add carbs into your diet post workout.

And eat more!!

Sleeping is not a requirement for losing weight. You need to have a good exercise routine and a balance healthy diet. That is all. Maybe sleep is contributing a bit to the fatness, but I doubt it contribute much.
It means that your lean body mass is increasing and your body fat mass is decreasing. It always happened to most high body fat beginner whose started to weightlifting.
Do you eat peanuts as I advice you to?
What do you mean by 'getting used to'? Are you not experiencing DOMS like you do the first time? Then it is good. Are you not losing weight as fast as you always do? That is bad but it is not your routine's fault but it is your diet. Hope you can give more detail on this.

What is your goal actually?

you eat too little 0_0

I think you will switch thread soon to gaining weight thread ..hehe

btw , I used some website to calculate my daily calories intake and it is around 1930. Is it accurate ? I always try to maintain around 1600-1800 calories intake everyday ..will it be harmful to my body?

Currently not in Malaysia so can avoid most of Malaysian foods. Having white bread and potato most of the time as my carb . I read bout wholemeal bread is much better than white bread , but for me white bread taste better so I can enjoy my food. Any comments bout tis?

Isit better to workout before or after dinner? If workout before dinner, dinner at 8pm-830pm. If workout after dinner, dinner around 630pm-7pm

Not so sure but i ate it uncooked. I mean canned tuna already cooked in the first place.
Healthy choice should be Ayam Brand Tuna Chunk in Minera water. 

Been eating that quite some time. Just not sure whether to reheat or cook it because normally when i open the canned tuna i only eat half of it, then the other half will put inside fridge for tomorrow.

gymaholic 

   

Well how about, if you overtrain and you get injured? That would cost a lot of money too. On top of that, the gym membership still continue.

THIS is your mistake. Too much cardio blunts fat loss. It blunts insulin sensitivity. It raises cortisol chronically. NEVER depend on cardio as your primary tool for fat loss.

Hi Sarah. Here it is:-

Here are ten reasons why I don't do aerobic exercise:

But first, what is aerobic exercise? Any steady state locomotion elevating the heart rate into the zone for twenty minutes or more. The zone is determined by formulas based on age and resting heart rate.

Dr. Kenneth Cooper, the father of aerobic exercise (and the person who coined the term) completely recanted his assertions regarding aerobic
exercise. After observing a disproportionate number of his aerobic-enthusiast friends die of cancer and heart disease, he reversed his ideas on the benefits of excessive aerobic exercise. He now claims anything in excess of 20 minutes has greatly diminishing returns.

Now, ten reasons why it not only doesn’t work but is a poor use of exercise time:

1.Oxidative Stress
Which causes a breakdown of tissues. It also predisposes one to cancer and heart attack.

2.Elevated cortisol production
Which causes a breakdown of muscle tissue and increases fat storage or depot fat. People do aerobics to alleviate stress yet end up creating more stress.

3.Lowered testosterone and HGH levels
For men, aerobics are a form of chemical castration. Low T-levels are associated with lowered libido, depression, anxiety, increased body fat and decreased muscle tissue. This contributes to muscle-wasting and lowers the basal metabolic rate.

4.Increased appetite and a tendency toward binge eating patterns
Aerobic exercise makes people hungry!

5.Excessive Muscular Fatigue
Making it difficult to do other more productive forms of activity. Aerobics creates muscular weakness.

6.Conversion of fast-twitch muscle fibers to slow-twitch
The loss of fast-twitch muscle fibers contributes to aging and the loss of explosive power and speed. People become slower and slower.

7.Burns a relatively small amount of calories vs. the time spent
One large meal completely offsets the pitiful amount of calories burned in an hour aerobics session.

8.Overuse injuries to the feet, ankles, and knees from excessive, continual force transmitted throughout the body
This is exacerbated by over-engineered running shoes which cushion the feet in such a way to create a neural amnesia.

9.Shortening i.e., deformation, of the muscle tissue from repetitive mid-range (partial range) movements
This creates inflexibility, immobility, and muscle imbalances. Besides being tight, the bodies postural alignment becomes compromised. Aerobics create tight, inflexible bodies that are in chronic pain.

10.Adrenal burnout
A consequence of the “feel good” neurotransmitters which also stimulate the release of adrenaline. Adrenaline is the fight or flight hormone. Excessive adrenaline creates an addictive response and people going routinely for the so called “high” of running end up with adrenal burnout, e.g., chronic fatigue and depression.

It is the same Sarah. It applies to both sexes. Only difference is the fat distribution areas between men and women. And the percentages. Men need less than 10% for abs and the Adonis belt to show. Women need around 15% if I am not mistaken.

I have female friends who do brief, heavy, intense lifting including my gorgeous sis and she is trim, fit and tough but not ugly muscular. Weight lifting > cardio.

I hit gym twice a week. 40 mins per session. No cardio, no stupid RPM nor intervals and i'm at single digit bodyfat. Summary, for fat loss: diet >cardio.

It's not as hard as it sounds. Sometimes doing too much can be counter productive. My rest days are when i burn bodyfat. Cardio can be a tool to create a larger caloric deficit but as a primary tool to rely on for fat loss... Nah. One cAnnot outtrain a bad diet.

Assuming to your theory is having a good diet for 5 days in a week and enjoy your foods on your work out day ? I dont understand the bold part  .Do you mean resting and having a good diet on rest day contribute to loss in bodyfat?  mind to explain ? thanks in advance mr darklight79 
Just enjoy and try to love what you having , sometimes a bit calories from sauce is needed to make ur food taste better. Stress will only make ur body suffer and help you to store more fat.
mostly it come from ur diet problem. I think ur sleeping habit will only make you hungry at night and consume more unnecessary foods . It is okay to have foods at nite or midnite , as long it is low in calories and healthy . I like to eat most of the time just that I only have some white eggs with breads , almost 100++ calories for my snack instead of kit kat bar that almost cost the same . Correct me if I am wrong 

dont only hit the gym but go and try out some sports with ur friends =) cycling and hiking is very good as well. If your body in good shape , dont worry bout the number =)