Jurnal Nadia Awni, 02 Des 21

how many calories you take per day? 

Habibti asma I try to consume 800 or some days 900 

Nadia it is not always best to have to few the body needs calories to function properly. You have to keep moving to burn the weight off 

I guess that your calories intake is law, because when you take less than what your body really needs, your body will be in "hunger situation" and that will make it stock fats what will make you losing muscles not fats, plus, will make the cravings go up, and the most important u won't losing any weight in some point. 

Yes asma that's exactly what seems to be happening change of tactics will eat more more often xx 

Spot on chestnut 63 thank u so much for your kindness & support lost without all of my friends here 😊 

Nadia from your profile picture you look a beautiful young lady I don't want to do yourself any harm. Look after your body. A good way to keep moving is go for a walk everyday even if only 1/2 hour. I am lucky I live by the coast so I can go for walk along the seafront and stare into the horizon to forget my worries 

try 1200/1400 cal with 150g carb or less and up protein. 

Thank you so much chestnut for your kind word I will listen & do it the healthy way thank u so much for your kindness support ur comment made my day it's just that hopefully getting married some time next year if covid lets us 😊 go ahead with our plans ....  

Nadia - I’ve never been a fan of fasting (however, some people love it) I eat 6 times a day, that’s 3 meals , breakfast, lunch, dinner, and 3 snacks in between those, you can certainly do that for 1200 calories a day, I do believe 800 is too low for sustainability, snacks are - fruits, yogurt, some cereal bars, and soreen banana cake.I also wouldn’t worry about lowering carbs to up protein, you can do all that later, first, just try and find low cal healthy meals, that can fit In with your lifestyle! , because I eat 6 times a day, I’m only ever 3 hours away from eating again, and don’t get over hungry In those 3 hours. Good luck, if you want to know more, let me know. 

Hi Nadia, I'll chip in with my advice. I absolutely emphatise with how hard is to live on 800 calories. I reckon going through all this hunger every day would make you a bit impatient on some massive loss but remember- just the same way you can't gain a lot in a week, you also can't lose a lot in a week. A technique I found very useful to jump start the weightloss was calories cicling- have at least 2 days in the week with higher calories, that'll make your body believe you're out of the "hunger station" and start burning at a normal rate. It worked for me at least. Maybe do 2 low/ 1 high/ 2 low? My suggestion for the high calorie day is about 50kcal on top of your BMR. Also let me tell you some cool about protein: for every gram of it your body burns 1kcal! That's because protein is harder to break down so you actually burn a bit digesting protein. 50g of protein a day = - 50kcal. Neat feature I believe. And lastly, watch your sugars. And I mean the ones from processed food, not fruits and veggies which are another breed. Aparently an adult shouldn't have more than 30g of processed sugar in a day. Everything over that gets deposited in fat, and as an ex sugar addict I can vouch for how true this is. I apologised for the lengthy comment 😅🙏🏻 I just wanted to share a bit from my experience.  

Thank you so much Julzmp found your advice very useful & will start eating more cal a lot more than the 800 cal will follow your advice Thank u again for taking the time to comment 😊 and offer me much needed advice xx 

Hi Nadia, I'm no expert and it looks like there's a lot of good advice on this thread. I started by averaging 2000 and gradually cut down to 1500 to 1600. I have no intention of going lower. I eat all foods and don't keep an eye on macros (I probably should). I'm also inconsistent with working out but generally average well over 5000 steps per day. I do IF (14:9) and sometimes IF (12:12). This is what works for me - the best diet is one you can actually stick to. It has meant a slower loss for me, but this is what I can sustain. You will know best what works for you - but it sometimes takes a bit of trial and error to find it. Good luck on your journey, there will always be support on here x 

Thank you Jamied140 you are always very helpful will up my calorie intake and find a eating plan that fits me fasting isn't for me just get hungry & cold so thank you again for your advice & yes would like to know more 😊😊 

Hi asma today is an open day lol No counting ..... 😊😊😊 Will change my food intake and way of eating  

You're welcome sweetie 🤗  

Hi Nadiaawni, welcome to fat secrets. Firstly my name is Mel but I call myself Merry Mel. Please Don't worry about your weight coming of very slowly, the slower the better as it stays off. Cook fresh hot meals always eat a breakfast and try a green tea or grapefruit before all meals as the acid in both get the fat burned off. Never eat late. And small portions. Also if you work at a desk. Try about half an hour exercise it doesn't have to tough just enough to make you feel good. If you are hungry purifier as you will getused to smaller portions. Hope this helps good luck Nadiaawni, Merry Mel.  

Hello merry Mel 😊 I always read ur journal & amazed by the how well you have done an inspiration for people like. Me ..... tomorrow will have a healthy breakfast my usual sugar free tea coffee and always small portions 30g of weetabix alpro sugar free almond milk Something healthy for lunch & dinner fasting isn't for me ....too much of. A foodie thank you for your comments advice and kindness xx 

Sumaiyamc Thank u for offering me some valuable advice seems was going too low on calories feel hungry all the time & cold so will take a total different approach of God will is it As long as I have the commitment & desire to do so 

Sumaiyamc I love your food choices always looks taste something I would enjoy eating thank u for posting I feel genuine delight 😊 xx