guys, i wanna understand the logic for calories deficit ya.
Currently im using MyFitnessPal to track.

Let's say for this particular day:

1250 (calories I'm allowed to eat) + 400 calories (exercise) = 1650

Does that mean that I can eat up 1650 calories that day???

Or i should just eat 1250 calories, exercise 400 calories so that the total calories burnt is 1650???

thanks for that.

Is crash diet actually good? i see one of my friends lost so much weight within a short few months with the meal replacement thing from Amway.
Meanwhile I have been working out for 6 months now, apart from losing some measurements and fit into my pants much better, weight wise not so much.
I threw away the scales even. xD

yeap you are right.

Initially I was very envious, but then i have been thinking, the reason why i set out in this journey is not only because i want to lose some weight, but because i want to be healthy. I want to be a at a level where if my mind wants to do something, my body has to have that capacity to keep up with it. and the only thing to do that is to workout, prime your body and make sure that it's always ready for you.

Recently i have to go back to the office after more than half a year of working from home. One happy thing is that all my pants have become really loose! Yay!

But now i have to work harder to keep up cause with the working hours, it's really hard to fit in some work out time. :<

Have you all tracked your HR after taking your vaccine shot?

On my 6th day of booster jab, (Pfizer), I resume back to my usual workout and found my HR super high and I was constantly out of breath. Even though the workout is no different than what I have been doing before my booster jab.

And I have been working out constantly for the past 7 months, usually if I take one week break I came back stronger but this time, like wow, performances have decreased.

Feels like it's just limiting calories intake. If you overeat during that 8 hours, it will also lead to weight gain.

Just wanna share a little of my weight loss journey here.

I started planning to lose weight in May 2021. I was WFH and one day when I decided to revamp my house, I realised that my body didn’t have the energy nor strength to move furniture or to even last the entire day cleaning. On top of that, I tried my usual dress pants and I couldn’t even button them. So I realised that I needed to do something about it.

I didn’t really want to give up my favourite pasta or that cuppa tea, and besides I want my body to actually have better stamina and strength, so I decided that exercises are must on top of some form on conscious diets.

First 3 months (approx. May – July 2021):
As I always had knee pain issues, I usually just confined myself to just swimming. With the pandemic and etc, pools were always closed. And thus I had also been giving myself excuses not to exercise. After my wake-up call (above), I decided to test out some “knee friendly, low impact” cardio exercises on Youtube. For the first few months, it was hell. I could barely last 30 minutes. I tried my best to perform about 3-4 times per week, 30 minutes each sessions.
Another thing that demotivated me a lot was that I didn’t see any changes from the scales! In fact I even gained 1 or 2 kg! It was demotivating but after reading tons of articles online on why this was happening. I decided to just throw that damn machine out of the window. Instead I started taking measurements of my body (thighs, waist, arms and etc…)

Next 3 months (approx. July – September 2021):
One thing I noticed, my stamina improved! Instead of 30 minutes, I pushed for 1 hour each session. And the knee pain issue? They disappeared. I suspect it’s because the muscles are building up around the area. And I started doing exercises that are more intense, like cardio boxing, which is absolutely fun! And that motivated me to exercise even more.

From October 2021 – Now:
At this point, all my measurements have reduced. The dress pants that i couldn't fit in? Now I need a belt to hold them, for all my shirts, dresses and everything else as well. I could see my body toneing up and in places that I never notice before, have been forming defined muscles. Of course now i have ventured into different exercises as well, like cycling too! And with the better stamina, it feels fun to workout too!

I still haven’t given up those sweet sweet teh tarik or pastas or that dry ramen that I’m so addicted to. But I do eat them sparingly and watch my calories intake, give or take.

I think I would have lost my weight faster if I just stop eating or just cut calories entirely but I really didn’t want to give up some of the foods that I love. So exercises are the way to go for me. But of course, I stay conscious of what I eat and the calories count just so that all the blood and sweats don’t go to waste.

Since returning to the office, I have unfortunately cut down my workout time cause it’s just way too tiring sometimes. But I try my best to fulfil at least 3 hours per week.

And on top of losing weight, gaining muscles and toning the body, it’s the freaking sweet endorphins! That one is really addictive and when you take rest days, or when the body is losing endorphins, you really do feel the differences in your moods! Also, my back pain, knee pains have disappeared (*touch wood*) and I find myself having better memories. 

Seriously though, if you are embarking on this weight loss journey, don’t forget to incorporate some form of exercises. Even walking for 30 minutes or 1 hour is good enough, that’s how I started too!

Good luck!

Yes ah, i still fulfill 3 hours per week. About 3 workouts each per week, 1 hour each sessions.

Sometimes when i feel like it i separate it into 30 minutes workout instead, just need to do more days.

Some weeks I managed 3 hours and 30 minutes. If i'm too tired also i will just throw in less intense workout like walking only.

though my workout days differ now. like sometimes i do every alternate days or once every 2 days depending on the schedules. But i always squeeze in 3 hours per week minimum.

This post has been edited by miyakochan89: Mar 14 2022, 11:56 AM

Not hard, why?

why are you just repeating what everyone is already saying as if it's your own shits.
Nothing to do is it?

that's about 3.6KG loss per month in your 5 months period. You are not eating enough and your body is consuming itself.

As a result, your body gains back weight really fast the moment you stop. You are having yoyo effect. Might need to increase your diet a little otherwise you cannot sustain. imho.

Weight loss is a journey, not a short term solutions and remember you don't want to die while doing so! It's supposed to help you!

you tagged the wrong person. I don't need this info.
It's not only about sustainable. Crash diet is only a short term solutions. The moment the person stops and eat at normal, the weight gain is always double.

this one sounds like extreme crash diet. Downside is that you will gain weight double later.

that one is crash diet lo. women only requires 1200 kcal to lose weight. men i don't know, is it 1500kcal? or 1800kcal? Anything lower it's crash diet edi, and you will lose all your muscles.

This post has been edited by miyakochan89: Apr 29 2022, 03:19 PM

yes hormonal imbalances is the main cause of weight gain for women. Especially since his GF's body is not only fighting/recovering with covid. Pzifers/AZ are known to cause women plenty of issues. This is a common talk among us women, one of the prominent signs is that all of us experience some sort of changes in our menstruations. don't know what the fuck else it's affecting in our bodies.

Also, weight loss journey, working out journeys are different for men and women. What works for men, might not work for women and vice versa. And men always have faster results, thanks to hormones. Your GF might need to see a doctor, or get somebody qualified to actually cater/plan an entirely new food/exercise regime that cater to her needs.
Because the same plan, regime or diet that you are using, might not be working for her. Looking at the results, it's not working for her anymore.

This post has been edited by miyakochan89: May 6 2022, 11:07 AM

No I don't follow your exercises nor food log.

Just curious, do you both have fitness tracker? I assume you do. Or have you thought of throwing that weight machine out of the window? Because when I first started working out, I was gaining weight as well. And in between also reached plateau. Needless to say it was demotivating as hell.

What I did was I hid the weight machine, just kept up with my exercises. I don't do crash diet but I tried to eat within 1200 - 1300 calories. According to my fitnesspal I should eat around there. And I measure my body, the circumferences I mean in like once every 2 months or whenever I feel like it.

1 year later. I dropped from 64KG to 58KG. Yes, I weighed myself only after 1 year. Granted that I don't drop that much like the other who practiced strict or crash diets. I still indulged myself here and there, and I still eat carbs noodles rice like normal. But my clothes drop from L size to S size. I have to keep tightening my belts and I'm visibly toned. And my body measurements, they all drop as well. I really don't mind if the numbers don't drop cause I don't wanna lose my muscles, muscles are very heavy too.. when I started the journey, I told myself that I don't wanna be thin. I wanna be healthy and fit.

The weigh machine is extremely demotivating. It really takes a lot of perseverance, hardwork and sweat. Sometimes we reach plateaus, but you already know what to do about it actually. The rest just takes time.