Gen.Heyns's Notizen, 28 Sep 23

Regroup. Maybe you need a mental break? Don't undo your hard work for sure 

I think I must take a break for a month or two  

Your weight will definitely change if you give up, but it most likely won’t change in your preferred direction. Consider trying something different…shake things up a bit 

What have you tried? 

Sometimes it can give you a boost if you join a group. I joined weigh less. Very cood unrestricteve and balanced diet.  

Eat less, exercise more 

Don’t stop, keep going that’s normal. As long as you are eating right and are in a caloric deficit. Focus on body measurements instead. 1. You are probably losing fat and gaining muscle. 2. The weight on the scale could be anything even water 3. If you’re a woman that’s normal as well because hormones control weight on the scale and not fat. Hence it is important to focus on fat loss and not weight loss I’m terrible at explaining but I hope this helps don’t lose hope 

take Measurements!!!!!! the scale for me has hardly moved but I have lost 9cm of my waist in 3 weeks, dropping dress sizes weekly basically. the scale is not moving that much because of the strength n resistance n general exercise I am doing.... I'm gaining muscle but losing fat n shrinking!!! 

I’ll try going back to the measurements again  

I do the boiled egg diet as a detox whenever my weight stands still  

bodies adapt to habbit. change something maybe 

I think i joined this app in 2020 so ya 3 year struggle  

i feel you. Sad reality is we need to do the hard work to feel beter. Ive fallin so many times but getting up again, feeling the pain to eventually feel great again. 

Have you seen a Dr? There may be some hormonal or thyroid imbalance effecting your weight if nothing is working  

do a maintenance phase about as long as your last diet period. then enter diet phase again. maintenance means increase calories so you balance your output - weight stays about same or even goes up just a bit.  

I became ill in 2017 have seen many specialists and drs all over the country  

A plateau is normal. I added a protein powder and fiber powder to my daily intake and that changed a whole lot for me! Good luck! Stay motivated and remember you’re not in this alone- we’re all routing for you! 💕 

Try intermittent fasting, I do the 16-8 (fast 16 hours and eat in 8 hour window) it really does work for me . Find what out what works for you  

keep eating the same amount of calories (if in deficit) but change you macros, for example more protein and less carbs or even a bit more carbs and less protein and fats