Basically what the title says. I don’t seem to be losing much anymore. I sometimes skip meals which some say isn’t great, my workout routine is 20 mins every five days, i burn 400-500 cals on my apple watch cuz of commute and everything. I don’t want to regain what i lost but also ppl say its not good to skip meals and i would also love to lose more but that doesn’t seem to be happening so I’m wondering what’s next?
F, 22yo, 58kg, 160cm
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IF only works if you are in a caloric deficit. So if it’s not longer working then you aren’t anymore.
do not concern yourself with what you watch says you burn. not accurate.
I’d start tracking what you eat with consistency and accuracy for a couple weeks to a month. see what your maintenance calories are and then you drop them by a couple hundred to start and see if things move again.
eat as many meals as a day that works best for you.
eat adequate protein and fiber.
Apple Watch might not be 100% accurate but you can check the trend and match it against the food calories you (should be tracking) are consuming. By doing so you can find by, how much on avg the deviation is. With that in mind you can now easily understand how much to consume to keep the deficit and lose weight.
Eat balanced meals where half the plate at veggies, and quarters are protein and carbs. Just ensure that you are consuming enough protein to sustain your lifestyle, and besides, it helps you feel fuller for longer. Specially in combination with fiber.
Your workout is 20 minutes only every 5 days? That doesn’t seem like enough to keep your body in fat-burning mode. The fasting has brought your body to a new equilibrium but that’s all it can do given your exercise level. Exercising twice a week then bumping it up to 3 times is likely your next step, IMO
you should rely on calorie deficit for fat burn. not exercise.
excercise for health, muscle retention or growth etc.