New to calorie deficit. Am I being extreme? Topic
U1194265672
01/20/23
I’m 26 female, 170cm tall, and currently weigh around 58kg. I’m pretty sedentary, rarely ever exercise. My goal weight is 53.4kg.
(Pre-covid I used to weigh 53-54, so the weight gain has made me self conscious.)
I’ve never really counted my calorie intake before, and am completely new to all this weight loss thing.
Recently, I’ve started eating around 850 calories a day, and plan to do so until I reach my goal weight.
Is this a healthy and safe approach??
Will this amount of calories have the opposite effect to my body (keep weight on instead of losing it)??
And would I need to increase my calorie intake from 850 once I reach my goal weight, to avoid losing more?? And will I end up gaining weight if I do increase it?
I’ve read so many articles and am completely lost with all the information being thrown at me (I’m very easily overwhelmed).
Dietician
01/21/23
Hi there U1194265672-
Thanks for reaching out!
Recovering from COVID can impact us mentally and physically and it takes time before we feel "back to ourselves." Take it easy on yourself and don't rush things!
A height of 170 cm and weight of 58 kg translates to a body mass index of 20. From a health perspective, this means you are already at a healthy body weight. Losing an additional 5 kg would drop you into the "unhealthy" category.
When inputting your weight loss goal into the MyNetDiary app you received an Unsafe Plan Warning that read, "Your target weight of 53 kg corresponds to a BMI of 18 which is considered underweight." "Please increase your target weight."
I would encourage you to increase your daily calorie intake from 850/day to at least 1700 a day. Eating just 850 calories a day is not enough. It is not possible to meet your protein or micronutrient needs. This article lists some healthy meals:https://www.mynetdiary.com/healthy-meals-that-taste-good.html
This article provides healthy snacks: https://www.mynetdiary.com/superfoods-for-your-immune-system-try-these-20-immune-boosting-snacks-at-less-than-150-calories-each.html
What if you adjusted your goals and focused on toning up and beginning to add some exercise to your day? Fueling our bodies adequately and building some muscle through regular exercise, can help us feel our best.
These articles can help:
https://www.mynetdiary.com/create-your-own-workout-plan.html
https://www.mynetdiary.com/can-t-get-to-the-gym-try-some-of-these-low-impact-exercises-at-home.html
Finally, while tracking is helpful for many people... For some, it can trigger disordered eating. We take disordered eating very seriously and want only the best for you and your health. Here are our Terms and Conditions for your review: https://www.mynetdiary.com/terms.html
In addition, you may consider meeting with a professional counselor who's experienced working with individuals who are feeling uncomfortable in their skin as a result of recent weight gain. This article provides some resources to help: https://www.mynetdiary.com/eating-disorders-food-tracking.html
Please let me know if you received this! All the best, Joanna (MyNetDiary Dietitian)
New to calorie deficit. Am I being extreme?
