Day 1

I used to be that way.....

1. I used to make excuses not to exercise, but now I make it a priority - even if I only have 10 minutes.
2. I used to think I needed to do things perfectly in order to succeed, but now I realise my success doesn´t rely on 100% perfection - just 100% commitment.
3. I used to avoid keeping a food journal.because it seems like such a schlep but now I understand it is an important tool and take the time to write down what I eat.
4. I used to weigh myself everyday and get depressed when the number wasn´t what I expected it to be, but now I am not dependant on a fluctuating number and only weigh myself once a week.
5. I used to drink too much coffee while working, but now I drink more water and keep a glass on my desk.
6. I used to give my all for 2 or 3 weeks and then give up when I made a mistake, but now I take it one day at a time and am kind to myself.
7. I used to believe I was making sacrifices by not eating whatever I craved, but now I realise the only thing I´m sacrificing is good health.
8. I used to think I couldn´t succeed, but now I know I can!

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Current BM1 38,19 (obese class 2 - charming, isn´t that!)
Body fat percentage 27,53
Target heart rate for exercise: 90 - 135bpm
Current BMR (basal metabolic rate) 1949
Total daily calorie needs = 2338

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise. (source)

So, (in theory) if I want to lose 1,5 pounds (680g) per week, I need 1588 cals / day average