I fell off the wagon around October and thought I was overindulging quite a bit but turns out I’ve only gained 700 grams. I did start dieting again this week and still have about 20kg to lose but I’m happy and relieved I’m starting off from where I left off. Last time this happened I had to re-lose 8kg, glad to realise healthy eating has become a habit now.
Meals I dont really have any set menu, I sort of just eat what I usually do but a lot less and only one time per day. I dont even have snacks anymore. I drink only water with some lemon or sometimes other fruits in the bottle for flavour. Im starting to exercise a bit again, im a complete out of shape fat piece of shit so any exercise is difficult. Ive got a rowing machine though and thats what I use mostly.
Won't that slow your metabolism down and keep you from shedding weight?
It'll slow it down, but you're not going to keep the same weight on a calorie deficit. The bigger concern would be the psychological backlash. Cut back to an unhealthy degree and your energy plummets, your health deteriorates, and your body does everything in its power to make you take in more calories, which means you will likely overcorrect when you do start taking in more calories(the dreaded "rebound"). Slow and steady is always the better option and barring urgent health issues that necessitate you to drop pounds fast, your goal should be a consistent diet with a deficit of 300-500 per day and at most 1 pound lost per week.
I always have the same issue when I fast for a longer time, everything I eat afterwards, no matter how much fibre it has, gives me the runs. So you're at least not alone in that. Might be because you're consuming more liquids during fasts? I honestly have no idea.
Diarrhea surprisingly enough can still mean you are constipated. I would give psyllium husk a try "Organic India" is a brand that has good quality psyllium husk. Make sure your water intake is good if you give psyllium husk a try. It could also depend on what you're eating as well.
For me it was when my metabolism slowed down due to eating too little calories
Lose significant weight -> fewer calories needed to maintain current weight -> suddenly at maintenance levels -> no weight loss at current calorie intake
When you change your caloric intake it's called adaptive dieting. Your body is smart and adapts to change so you gotta keep it on edge so to speak to keep your metabolism higher than normal also change what you eat as well. Also don't underestimate walking go for walks (at least) once a day. People say it's useless but walking is king also bonus points if you walk after a meal. Also 200lbs for me is malnourished even 220lbs is still malnourished for me.
Complex carbs are good it's the simple carbs that are bad. Me personally I would only up protein intake if you actually workout. I mean supplemental protein as well. Protein from meats is fine but supplemental protein should be done with workouts because otherwise it's doing nothing for you from what I've seen.
