I've been on this yo yo for a long time, where I'll do good during the week, lose pounds, then let it go over the weekend and gain back and then start all over on Monday. Well this morning is one of those mornings where I'm really actually and finally going from one week to the next, with continually coming down and staying down.
A while ago my hairdresser told me she had decided to go to a weight loss clinic that promotes use of appetite suppressants and suggested I go too. This would really have been very uncharacteristic of me, as I never take medication for anything ever, honestly even for me to have Advil at home is unusual. Well she pushed and pushed and I finally went. They told me your BMI has to be at least 33 to qualify. So I was too thin for the program but the good thing was that I got the 'skinny' on the plan they give to clients which was very useful to know and it's as follows:
1200-1400 cals per day tracking on my fitness pal
only 110g carb per day max
veggies at every meal
only 20g fat per day max
5x 30 minute sessions cardio per week
So I can tell you exactly where I was going wrong at the time I got this info ... My fat intake was much higher. My fitness pal has it set at 40g and these settings can be tweaked. My carbs were sometimes as high as 150g and I wasn't doing cardio as much either. My calories were low but now that I have the Fitbit surge I see that on days I don't move a lot, I don't burn that much. Interestingly enough my weight routine also keeps my heart rate really low and I burn fewer calories in the same time vs cardio. So cardio is important!
Being armed with this knowledge really helped! The only other part was they give meds to keep the appetite in check (although I'm sure that comes with it's own problems so I am definitely not promoting the use of them).
Some food for thought!