Jurnal Rachaele7465, 29 Apr 23

The ride for this app is high. I find that if I do 9-1000 cals every so often then a 1200-1300 then a 1500-2000 as long as I’m in a deficit it works well. Then I just bounce back around. So my point is you can do lower than 1200 cals some days and be fine. I used to do 24 hr fast a week for a month where I only drank black coffee and green tea and water then the next day I’d do about 900 cals and work my way up. The secret is too just play around be honest and consistent weigh everything you eat and measure everything and log every single thing that goes into your body. A lot of foods are off on nutrition unfortunately but I find if you do just single servings or half servings it’s nice. I also found that boiled eggs and tuna are great as well as a sweet potato and Greek yogurt I do the the fage 0 containers that are 80 cals but fs logs them as 90 cals. Also as much water as possible. Don’t give up and log log log 😊😎 

Oh and chicken is your best friend.  

Thanks so much for the advice ! 

The rdi is just set by the app based on your goals and what not. It shouldn’t automatically move. And as long as your progressing I wouldn’t move it down. If you have a slow metabolism, lifting weights will help you boost it. If you find yourself having to consume under 1200 calories on average to loose weight, you should probably reverse diet, and lift weights to speed up your metabolism 

What is reverse diet? 

RDI (Recommended Dietary Intake) The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 per cent) healthy individuals in a particular life stage and gender group 

I personally don’t pay much attention to the RDI in any app. I have read in many posts and YouTube videos that the best way to adapt calories for weight loss is: 1) monitor them without adjustment 1-2 weeks, 2) see weekly average, 3) reduce weekly average for 10%, 4) incorporate 0,8g/kg protein, 5) if weight doesn’t move or goes up for 1-2 weeks, reduce weekly calories for another 10% and so on. To me that looks sustainable plan and not another crash diet. 🙂 

Thanks everyone. This is all helpful! So I am not so tech savy. And I am only doing the free version of the app. If I upgrade will it be helpful? Give me more options? Or is the free version ok? I hate that my job is mostly sitting. I used to be so active now I have to work at leaving my seat as I get so bogged down with report writing. Lifting weights sounds like a good idea. Anything to get my metabolism going!  

Don't bother with the upgraded app. Just try to go for a walk on your lunch break, stay out of drive-thrus, and swap out cookies & chips for grapes and strawberries. It doesn't have to be crazy with numbers unless your doctor has concerns . Move more, eat less. 

Thanks for the practical advice… I think once I get in the habit of my good eating, I won’t worry as much about the calories …right now I need to get the feel for the change in foods and the change in portions …  

To 60s mom A reverse diet is for people trying to boost your metabolism. You start at your caloric maintenance, you add 200 calories every couple of weeks while trying to maintain the same weight on the scale. You do this by boosting your daily steps and lifting weights 2-3x a week. This usually takes a couple of months to a year depending on your metabolism. This is the cliff notes version as well because every person responds differently.  

Rogue_N7. Thank you for the explanation about reverse dieting