Want To Lose 1kg Per Week?

Let's do the mathematics here as well.
If your total daily energy expenditure is 2000 calories per day, you'll need to eat less calories than that to be in a calorie deficit.
A sustainable deficit amount would be around 500 calories.
2000 (Total daily energy expenditure) - 500 (Deficit) = 1500 (Calorie goal)
That is sustainable.
What is not sustainable is creating a 1100 calorie deficit per day.
Which is pretty much what you need to do to lose 1kg per week.
That would be 2000 - 1100, which will leave you with 900 calorie goal per day.
Very unsustainable.
Hope that makes sense?
Use my free calorie calculator: bit.ly/491l7Zk
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[@michelledaniels6754]

Thanks for this reminder... I have been on this up down mindset... setting a year goal to lose 30kg thanks for setting my expectations straight with a dose of reality.. thank you for sharing all the hard and plain straight up truths

[@running4meyer]

My pleasure. A tweak in expectations can make a major difference indeed 🙂

[@belindacoetzee]

Can you please give examples of breakfast thank you Mandy

[@StephanvanVuurenza]

dankie!

[@belindacoetzee]

Eknhet 34 kg om te verloor ..already lost 15 also changed now from 700g per week to 500g per week...

[@wortmannm]

Brilliant information

[@running4meyer]

Thanks :-) Glad it helps.

[@taniasmithers1805]

O bliksem lekker lag ek nou

[@rebeccavanderwalt9920]

Thank you. ❤

[@running4meyer]

My pleasure 🙂