Danp Member

I have absolutely no idea since my goal is weight loss rather than some specific performance goal that would require monitoring my macros. I don't think I've more than glanced at that screen in the 18 months I've been managing my weight and the only time I've ever really give it consideration is when I have a longish…

IF isn't magic and shifting a few calories out of your fasting window to enjoy a cup of coffee isn't going to impact your weight loss. What's more likely to impact your weight loss is 'falling off the wagon' because you're denying yourself something you enjoy and eventually the cravings will get to you.

Nope I never have cheat meals or cheat days because 'cheat' implies that I've done something wrong. I just manage my weight consciously. This includes sometimes having days or meals that I know fully will impact my weight loss. Be that reducing the amount I lose that week, resulting in no loss for that week or even gaining…

I created the following chart to help explain to a friend why the scales can show different numbers while you're actually successfully losing fat. The chart is just an illustration using dummy numbers. The Blue sections of the vertical lines shows how much of the Total Weight (red line) on the scale is from body fat and in…

What sort of soreness? Brand of shoe is pretty meaningless for proper athletic performance. Getting the correct type of shoe will get you some way there (running shoes are different to cross trainers which are different to gym shoes) but that's only gonna get you 25% of the way there. The other 75% is about getting the…

It's important to understand that IF in and of itself doesn't cause weight loss. It's just a method of creating the required calorie deficit. For example if you're using 5:2 protocol you'll be eating at maintenance for 5 days and creating your calorie deficit on the 2 fasting days. You'll still need to weigh and measure…

100% get fitted for properly fitted running shoes. It's the best investment you'll make in your running progress. When I took up the C25K program and started running for the first time years ago I suffered from horribly painful shin splints. I'd get back from my run and end up with a bag of frozen peas on one leg and a bag…

Logging only needs to be as consistent and accurate as it needs to be to see progress. If you're seeing progress while spending 2 minutes a day roughly logging your food intake then it makes no sense to spend 20 minutes a day meticulously logging to see the same progress. If on the other hand your not seeing results then…

Nothing has made me binge harder on a food than telling myself that I can't have it. I'd be so "good" for a while but eventually the deprivation and denial would build, I'd quite understandably 'crack' and all bets would be off! So now I never deny myself anything. If I feel like something I'll find a way to make it work.…

Target dates (unless there is a very specific reason for them) I feel are generally not the best way to approach this. Firstly, you're putting an end date to something that should be a lifelong thing. Weight loss is just a part of weight management which should a permanent commitment. Otherwise the minute you hit that…

If it works it's unsafe and illegal If it's legal and safe then it doesn't work. There are no short cuts, there are no magic pills.

I recently took an interest in completing a Triathlon (which I did SO PROUD!). Anyway, I had a cycling computer which accurately tracked my rides (HR, cadence, distance, watts, etc) but needed something to track my runs and swims so decided to find a fitness tracker. I was really surprised how expensive they were so in my…

There are a few misconceptions in your post. Firstly you can't gain weight by not eating enough. Weight management is a simple equation. Eat more calories than you use and you'll gain weight. Eat fewer calorie than you use and you'll lose weight. It's really that simple. If you're gaining weight then the fact is you're…

Welcome, My biggest tips is to keep it simple. The only thing you need in order to lose weight is to eat in a calorie deficit. So to start just do 3 things. 1. Put your details into MFP and select an appropriate rate of loss to get your calorie target 2. Buy a food scale and weigh everything you eat. Avoid using…

There is no real right or wrong as long as you're getting the minimum amount of protein. The right macro is the macro that suits you best.

When you eat doesn't matter for weight loss directly. The best eating schedule is the one that keeps you satisfied the most and lets you maintain a calorie deficit. Some eat once a day, some eat 7 small meals, some eat a traditional 3 squares. Do whatever comes naturally to you. How you log your food also really doesn't…

That's a great attitude! You're not starting over, just picking up where you left off. I like to use a driving analogy. If you were driving somewhere and 2/3rds of the way there in took a wrong turn you wouldn't say 'Oh man, I got off track now I need to go all the way back home and start again". You'd just get back on the…

Don't let indecision get in the way of making a decision. Your activity level is not set in stone. In fact a big part of making this thing work is through trial and error. Set your activity level at one that you think is close and take note of the results you're getting after a decent period of time. Depending on if you're…

In your post you only mention your activity which is great for health and fitness but will have only a minimal impact on weight loss. Make sure you focus on what matters and for weight management it's all about controlling your calorie intake. G'luck

I used to use the Robert Ullery C25K podcast and it was outstanding. The recordings would give you verbal indications of when to start and stop running and it was set to appropriately tempo'd music to keep you running. Unfortunately I recently tried to download them again and it seems a few episodes are no longer available…

Yeah, my issues only really revolve around getting to sleep rather than staying asleep. Once I manage to nod off I stay that way till morning.

Nope. Complete opposite here. Perhaps it's the brand of protein I use (VPA) but it just doesn't mix properly in milk and ends up way to gluggy and thick even if I use a Wizz-stick or blender. Mix with water however and it's amazing! Creamy without being too thick and mixes with zero clumps with just a shaker. I guess it's…

I didn't know what to call it at the time but I definitely used to binge eat. I'd pull so many tricks on myself to justify what I was doing. To my mind 'being good' (i.e. eating at maintenance) during the week meant that I could 'cheat' (i.e. eat 4x-5x maintenance) Friday night through to Sunday night. The thing that blows…

My only issue with IF is that people seem to think that there are hard and fast rules that need to be adhered to and if you stray from these rules then you've failed and blown it. For example, someone who has an eating window of 6pm - 10pm will suffer discomfort, irritation and misery for 3 hours if they get hungry at 3pm…

I have had insomnia for pretty much my entire life. A few years ago the Doctor prescribed me Circadin (yep, in Australia melatonin is only available through a doctor) and it worked a treat. I don't use it constantly but rather as a 'reset'. If I find my sleeping patterns getting off-kilter I'll take them for a while (a…

Another thing to consider is are you FEELING sick or are you just BEING sick? By this I mean besides than tossing your cookies how do you feel otherwise? I ask this because I had a friend many years ago who would regularly throw up after exercise but other than being a bit icky (that's the medical term for it) he didn't…

Speak with a doctor but also, if you haven't already, speak with your PT. They might be unwittingly pushing too hard for your current fitness level. Let them know so they can adjust the intensity of the session.

I have a holiday/vacation plan that is foolproof, can't fail, guaranteed to work. It's called the "I'm gonna enjoy myself and gain a bit of weight because in the long run it not that big a deal" plan. It's easy! All you need to do is realise that putting on a little bit of weight every now and then isn't the end of the…

Don't make any changes that you can't commit to forever. Making temporary changes means temporary results because as soon as you stop doing those temporary things you'll end up right back where you started. There are loads of different thing you can do to lose weight but the only ones that work are the ones that last a…

100g of dry pasta will always be 100g of dry pasta and therefore the calories per gram will always be consistent. That same 100g of dry past can weigh vastly different amounts once cooked depending on how much water it has absorbed. Therefore the calories per gram cannot be accurately determined. Same goes with pretty much…