EmzyCat's Notizen, 12 Feb 24

There's not enough information to draw conclusions... Check the calculation of your daily calorie intake considering your activity level. It's not advisable to have a calorie deficit of more than 15%. If you're doing everything right, be patient, the results will come ☺️ 

It’s normal for the weight to go up initially when you intensify your activity level or add on new exercise like what you’re doing. It’s temporary muscle inflammation, pulling in water, and it will subside. 

Thanks for the encouragement, Agnes Z! Siaa Mia, I am eating 1627 in calories a day, aiming for 111 grams of protein and 93 ounces of water a day. I haven’t done macros because I don’t quite understand them. I just added the addition of the stationary bike which is new for me.  

In summary: 1. Calculate the amount of proteins and fats: - Proteins: 1.2-1.4 g/kg - Fats: 1 g/kg - The remainder - carbohydrates 2. Alternate low- and high-intensity workouts on the bicycle. I also recommend incorporating stretching exercises. 3. Incorporate one rest day from workouts. 4. Weight gain may result from changes in diet and muscle growth, which is normal. Additionally, weight can fluctuate depending on the menstrual cycle. Patience and discipline in nutrition and workouts are key to achieving results. Be healthy ✨ 

Stop all carbohydrates, eat protein exclusively, drink a lot of water and walk or run 3 miles a day 

I have an easy suggestion. try intermittent fasting. A beginner can usually have an eating window in 10 hours, followed by a fasting window (not one bite!) of 14 hours. so, for example, one could begin one's fast at 6 pm and end one's fast at 8 am the following day. It takes your body a little bit of time to adjust, but once it does, it's very easy to do. If you track your calories and try not exceed your daily goal, you should slowly begin to lose weight. Then, once you're established, if you got a plateau, you can begin to decrease your eating hours and increase your fasting hours by, say, an hour at a time. You can do this if necessary until you reach 6 hours of eating time and 18 hours of fasting time. I wouldn't push it past that point. I've been doing this for about a month and have been slowly losing weight, even though I try and keep my caloric intake around 2200 per day. it has been easy peasy.