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Ok so here is my life-style change plan to reach my goal weight of 55kg. I am 1.64m tall, med frame and currently weigh 68kg. I was down to 61kg end of last year from a very scary 82kg.The reason I picked up 7kg again was because I stopped being in control of what my meals should be and thus carbs became the quick and easy answer. I have now removed all refined carbs and sugars again from my diet and I am trying to stay under 50g carbs a day. I also stick to the rule of no more than 3g fat per 100g. I start my day off with a protein based breakfast - 2 boiled eggs and fresh salad - I am amazed at how satisfied this keeps me till lunch time.
These are my daily requirements
Calories - 1200
Protein 90g
Fat - 30g
Carbs 20-50g
Sodium 1000-1500mg
Sugar 20g
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894 kcal
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Fett: 28,05g | Eiw: 94,78g | Kohlh: 41,25g.
Frühstück: Gero Strawberry Sweetened Fat Free Fruit Yoghurt. Mittagessen: Cucumber (with Peel), Mixed Salad Greens, Capers, Black Olives, Simonsberg 33% Reduced Fat Feta, Hard-Boiled Egg. Abendessen: Cauliflower Soup, Quorn Chicken Styles Fillets. Snacks/Sonstiges: Herbal Tea (Other Than Chamomile, Brewed), Whiskey, Grilled Fish, Fat Free Fresh Milk, Cheddar Cheese, Coffee with Semi-Skimmed Milk, Coffee with Semi-Skimmed Milk. mehr...
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2013 kcal
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Bewegung:
Lehre - 5 Stunden, Schlafen - 8 Stunden, Ruhen - 11 Stunden. mehr...
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 Kommentare
17 Jun 15 vom Mitglied: snezica
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I am on the same boat with you. Been in the same place, went to the same place, and now I am back to the same place. Trying to get down to the same goal too. I gained the weight for the exact same reason. I am trying to also stick to the same requirements. We've got this! We were down to a weight that was nice and we got complacent. Now we know how easy we can gain it back after all our hard work. I realize I may have to live like this the rest of my life, carefully watching my intake.
18 Jun 15 vom Mitglied: JGBOOGADES
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