This is a follow up to the previous post - https://www.reddit.com/r/loseit/comments/l7trre/progress_post_lost_the_first_5kg_in_25_days_by/
Since I made that post I have adjusted a bunch of things in my excel sheet to make it more precise and accurate such as adjusting the maintenance calories, adjusting calorie output for each exercise, including walking and finally adjust the initial weight by 2kg as the water weight. I am really happy with the result - I have been losing 1kg per week consistently and I have managed to keep the average calorie intake per day around 1200 and managed to consistently have 1100 KCal deficit per day as shown in the update here - https://imgur.com/a/YGrq902
The strategies are,
- 1200 kcal intake every day.
- 2000 base calorie output + 300 kcal exercise (run, walk and cycle)
- Take Sundays a bit chill and make up for it during weekdays.
- No Alcohol or Cigarettes
- Anything goes in terms of food as long as total calories are less than <1500 per day.
- Split lunch into 2 - 3 meals every 2 hours.
I am expecting to reduce the rate of weight loss down to 0.5kg per week around May and reach the goal weight of 65kg by July!
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