Injury recovery and exercise in April

Diet and weight
At the start of 2020, I weighed around 73kg, a perfectly-suitable weight for my age and height. I now weigh 88.3kg which, while not obese, isn’t far from it (it’s certainly overweight). I’ve set a goal of weighing under 85kg by the end of April, and under 80kg by the end of May. As I can’t do most of my usual exercise due to injury, I need to rely mainly on diet.

Based on multiple sources, my basal metabolic rate – the amount of energy needed for my body to keep my heart beating, my brain ticking over, etc. – is 1829 calories a day. One kilogram is roughly 7700 calories. To lose 3.3kg (let’s just say 3kg) in the next 19 days (let’s just say 3 weeks) I would need to lose 1kg a week, or have a calorie deficit of 23 100 calories over three weeks – an average of 1100 calories a day, meaning I can only eat 729 calories a day.

That’s unreasonable and worse still, unhealthy. Of course, it doesn’t account for energy use of any sort, such as while working (and even walking to and from work, which is about 1km each way – that alone would be 80 calories).

A far more reasonable diet goal would be about 1000 calories a day, which is actually a fair amount of food, considering I don’t eat meat (and don’t eat during the day due to anxiety). The table below shows my intended diet for the next three weeks. It leaves a lot of room to eat other stuff, as it rarely seems to exceed 500 calories. I have an assortment of suitable snacks. 🙂

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Lunch: 200
Dinner: 300
Lunch: 200
Dinner: 245
Lunch: 200
Dinner: 225
Lunch: 200
Dinner: 245
Lunch: 200
Dinner: 235
Lunch: 200
Dinner: 300
Lunch: 200
Dinner: 300
Dinner: 260Dinner: 375Dinner: 365Dinner: 235Lunch: 460
Dinner: 200
Lunch: 200
Dinner: 300
Lunch: 200
Dinner: 300
Lunch: 170
Dinner: 200
Dinner: 300Dinner: 215Dinner: 205Lunch: 195
Dinner: 200
Lunch: 200
Dinner: 300
Lunch: 200
Dinner: 300

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