weight loss tips and tricks

Are you eating to enough?

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficit


This is just a part of it! please read the link above


Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle tone, and reducing fat. This means is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode)


Also this might be helpful http://www.myfitnesspal.com/blog/00trayn/view/how-to-bust-a-3-month-plateau-87677

http://www.myfitnesspal.com/topics/show/153704-myth-or-fact-simple-math-3500-calories-one-pound-eat



Good luck on your journey

no tricks really, just time, and try to look at your food diary and see what is over, salt, fat, etc... mix up you workouts, i find circuit training very helpful, get a hrm , make sure you are really burning the calories you see on the treadmill, etc...for example, my stationary bike stated I was burning more than my heart rate,

I second that morganadk2. When you say you are almost eating your calories, what does that mean? You need to eat the calories that MFP tells you to, and then any that you burn at the gym, you need to eat back. Remember that the calories that MFP tells you to eat are already taking into account what you want to lose, so if you then exercise, your body isn't getting enough nutrition and will hold everything that you eat rather than burn it. Some other tricks
- drink more water. if you drink 8 glasses, up it to 12. the more you drink, the less you retain
- up your cardio, reduce weight training.

I just had this same issue. I lost 4 lbs right away, but then gained back three. I was eating the right foods, and exercising. But, I realized that I wasn't eating enough. My body needed more fuel. I now eat all my exercise calories, cut back on the weights, increased my cardio, and increased my water intake. I almost immediately started losing again. In about a week I have lost the 3 I put back on and also 2.6 more. So, try those things.

Go to bed hungry, that is one powerful tool !!
Then you wake up and have water and a nice protein breakfast==> omelet, cheese, veggies.
Cut sodium mostly and sugars.

Easier said then done I know but effective on the long run.
Hang in there and remember at least you ARE NOT gaining !!!

:flowerforyou:

If you know you're watching your diet and exercising, patience and perseverance are key. Don't let the scale rule your life and ruin your day.