Hi guys,
I'm new here. I'm 25, female. I am obese. I lost confident as I grow fatter for the past 7 years. I am only 155cm with a weight of 98kg. According to NHS website, my heaviest weight can only be 60kg. I've been wanting to slim down but I clearly know that not much efforts were put in previously. Recently, something happened (not related to health though). I finally spend a lot of efforts reading dietary and exercise articles on the internet. Though I know I cannot fully rely on those articles, at least I know where to start from.
According to NHS calories calculator (something like that), I need to take 1770-2500 cal a day. And according to the advice, if I want to lose weight, I need to stick to the 1770 cal. I believe I can do that since I don't usually crave for a lot of food, I eat just to fill my hunger. On the other hand, I've been reading that if I want to lose more weight, I need deficit in calories. So the nett calories that I should take a day is around 1200-1300 cal.
I weighed myself at the gym each week for better accuracy, I weighted 98kg on 11/9, I then weighted 97kg on 17/9. During that week, I only went to the gym twice, each session I did 350 cal elliptical machine and 200 rowing machine. I also cut down my calories intake to around 1200 cal a day (didn't really starve myself though).
Assuming my gym schedule is going to be consistent, 4 days a week, Monday/Wednesday/Friday/Sunday each week, each session I'm burning 550 calories. That would be a total of 2200 calories burnt a week.
My breakfast intake is estimated to be 400 cal (randomly - biscuits, yogurt, bread, oat, milk+cereal).
My lunch is also about 400 cal (on gym day, I would get myself half small bowl of white rice and 5-6 chicken cubes, non gym day i probably eat only sandwich since I sit all day doing my work on computer).
My dinner is about 300-400 cal (randomly - vege, chicken, fish, banana, yogurt, brioche bread).
Many of my friends who successfully diet told me, if I workout enough, I can eat anything I want. But to me, I think controlling diet is also important if I want to see good result. Now I start to check out the calories whenever I eat something.
I definitely understand I shouldn't be rushing to lose weight as it might affect my health. But is having able to cut down 1kg a week healthy or is it too much? Some people was able to lose more than 1kg a week, I don't think I can do that and I don't think i want that. If 1kg per week is not harmful, I would stick with it. I've got a friend who loses almost 100kg in 9 months. That's totally crazy to me. He cut down all his fast food meals and do 700 cal in gym, 5 days a week. Does this have to do with gender?
This is my very first time being so into losing weight, I'm still trying to gain knowledge in this area, I want to be confident and healthy again. I gained 4-5 kg each year, I think it's time to stop this. Any help/advice would be much appreciated. If anyone see "problems" from the above, could you kindly point it out? Negative/positive are all welcome, I'm very determined to change this time. Thank you very much.