How do you do it?

rickc74

I mean this quite literally. We are over halfway through this challenge. There doesn't seem to be a lot of active members still posting, but, those that are seem to be progressing quite well. What I want to find out, and share with each other, is the following - what tips and tricks have you pickup up since this started in late March that are helping you get there? Obviously, CICO is probably a big factor for all of us, but, what other things are you doing?

Brittles927

Oh man.. honestly, this group is keeping me SO accountable. There have been several times that I've wanted to give up and call it quits, but then I think of everyone here and how you all want to continue this group and I don't want to let anyone down. And I look at how things have changed physically for me; getting dressed isn't depressing anymore, I'm noticing changes in my body. Clothes are loose, I can still breathe when I run for 2 or more minutes. The rewards of hard work.. goals, inspirations, it really keeps me going.

Setting up a plan has helped a lot, if I know I'll be going out to eat, or it's going to be a rough weekend, I try to make sure my diet is on point for every other meal.

When I'm feeling like caving, I'll write down 3 reasons why I'm doing this and place the notes in areas of temptation, and that helps a lot too!

I also follow a lot of fitness pages on Instagram so scrolling through that is really inspiring/motivating, especially if I'm craving some chocolate lol.. also, the success stories on MFP is awesome to read through as well. Just thinking someday I'm going to be a success story, makes me push through any cravings I may have.

Very interested in seeing what everyone else has found to be helpful for them

rickc74

I have been enjoying listening to fat loss podcasts. Specifically, I've listened to almost all of the episodes of the Cut the Fat podcast. Some of the stuff in it seems a bit weird, or like it's not for me, but I've taken some good tips from it that seem to work well. And, I enjoy the banter between the two hosts. I've picked up a few tips from them that seem to work, so I stick with them. They have a theory that a break of about 5 hours or so between meals containing carbs will help boost fat burning. I'm not smart enough to really understand, or be able to explain it, but I do it when I can and it definately doesn't hurt, and seems to be helping. I basically try to have an almost carb free lunch when I can (like a chicken and cheese omelet - yum).
They also have a podcast about doing a bit of cardio between each set of weights, and in between stretches, if you do stretches. I am not disciplined enough to do cardio after every set of weights, but I do try to spend a couple minutes running after every 4-6 minutes of doing resistance training. It's supposed to keep the heart rate elevated and kick the effects of the resistance training up a bit and lead to more fat burning. Again, it certainly isn't hurting my results, and seems to be helping.
They also talk about the importance of going full speed from time to time. If you are running, do an all out sprint for 15-20 seconds every once in a while - basically, go as fast as you can for as long as you can, then slow down and jog or walk after. The idea is that it gets the body thinking that it needs to be able to move fast, and will be doing it fairly regularly, so it wants to drop some fat off to make it able to do so.
I also do a lot of walking. I haven't had under 10,000 steps in a day since April, and averaged over 14,000 steps last month. I'm gradually working some running into it as well. I'm not looking to run any marathons, but I like being able to run for a few minutes at a time. 4 months ago Rick couldn't run half a block without being done in
The more I do this whole weight loss thing, the more I find myself naturally drawn to healthier foods, and less interested in processed/junk food, for the most part. Instead of seeing something that I know is bad for me, and thinking that I should not have it, I'll see that stuff and think that I don't want to have it, and I think that's huge. Along the same lines, though, as I've mentioned in other threads, I don't deny myself anything. If I want something, I have it, I just make it fit my calorie, macro and micro goals. My kids got me a giant bulk barn bag of chocolate covered raisins for Father's Day and I eat about 1/8th of a cup a day. Old me would have polished the bag off in about 4 days. I'm almost two weeks into it and not even half way through it. Yay!

Brittles927

My brother has also told me sprinting for 15-20 seconds is really awesome for fat burning!

That's incredible that you averaged 14,000 steps last month, wow! I average around 5K steps daily , I work 8-5 (desk job) and travel about an hour daily for work so it doesn't leave a ton of time to get my steps in, I should/could start walking on my lunches though! I'd love to average 10K steps a day

rickc74

I'm lucky that I get in probably close to 7000 steps at work on an average day. Most days, I'll either get to the gym and spend about 30 minutes on the treadmill and or elliptical, or walk for anywhere from 2-6km. It keeps me from getting restless, and obviously helps with the fat loss as well.