robingmurphy Member

I guess it depends what your goals are. Studies show the 10,000 steps a day recommendation improves blood pressure and other fitness measures. http://www.foxnews.com/story/2010/02/22/study-10000-steps-day-is-good-for.html http://www.livescience.com/43956-walking-10000-steps-healthy.html

Go look at the "success stories" before-and-after pics. In my opinion, the vast majority look younger after losing weight.

Creatine doesn't help endurance. It helps initial power and strength.

I started taking creatine a week and a half ago, and I've put on a couple pounds that I'm pretty sure are water weight because my measurements have decreased. I don't mind putting on pounds of water when I'm still losing fat. I do believe it's helping me increase my weight lifting quicker by giving me more power.

My understanding is that any weight lost after a "cheat day" or refeed day is just water weight. Why do I care about that? I'd rather continue in a deficit. I also find "cheat days" psychologically demoralizing because it's hard to get back into the swing of dieting happily after it for me.…

I often boil a couple eggs the night before and put them in the refrigerator, so I have them ready to go as protein for breakfast the next morning. Greek yogurt is also protein-rich and easy for breakfast. You could even throw a little cereal into it to give you that crunch.

I think it's a great idea to practice and get to the point where you can keep candy and other treats around and only eat one serving. Many of us (me!) can't do that in the beginning, and may never be able to. I think it's okay to acknowledge that and manage your environment with that in mind. I'm slowly developing that…

I've been vegetarian for twenty-five years, and my diary is open

That's not accurate for weight lifting.

I have two kids, too, but I make them keep any snacks that are tempting to me in a separate opaque box that is out of sight to avoid being a trigger to me. I recommend: - Choose a moderate calorie deficit, as mentioned above - Dedicate 10 minutes every night to planning exactly what you will eat the next day - Record every…

I'm a vegetarian, and my diary is open. I've been a vegetarian for 25 years.

I think I'd ask him if he's talked to a doctor or nutritionist about whether this is a wise approach and what weight he should be targeting, and encourage him to do so if he hasn't.

It's not a well written article. I think they were trying to say that the number that is a 500 calorie deficit when you start will not remain a 500 cal. deficit as you lose weight.

If you really want to see the water weight drop, you can spend a day or two eating at your maintenance level. Personally, I'd just accept it and move on. http://www.leangains.com/2010/01/how-to-deal-with-water-retention-part.html

Make it a habit to review your list of motivations - why it's important to you to lose weight - every morning. Make it a habit to plan your next day's meals every evening. And make it a habit to track what you do actually eat, every meal. When it's a habit it won't matter if you feel like doing it or not - it will just be…

I used to feel that protein powder is a "lazy" way to get protein. However, I've been doing a lot of research, and I've become convinced about the importance of protein intake in maintaining lean mass while l lose weight. And I've realized that it's nearly impossible for me to consistently hit the 100g of protein I think…

I am totally inspired by this. You were pretty in your before pictures ... but you are holy *kitten* rockin' amazing in your afters!

Yay, I'm glad I read this! I made this change and it fixed my problem! I was going crazy not getting an accurate adjustment, and when I emailed support they just said "We're working on it."

Try wearing a FitBit. I find it very motivating for getting in extra steps as walk to and from the building at work, take the stairs, etc.

First, as stated above, your diet is the #1 thing that will get you to weight loss. Make sure you are hitting a moderate calorie deficit. If you have a stressful life, I'd recommend trying for maybe 1 lb a week (500 calorie deficit a day). Having said that, there are ways to fit in exercise. Have you tried to pop the kid…

If you're not meeting your calorie goal for the day, eat a handful of nuts or two. They are very healthy and full of good fats, and delicious. Eating too few calories will backfire for you - it will make you ravenously hungry and overeat eventually. The best strategy in my opinion for sustainability is to eat as many…

Yes, you get used to eating less. But also the advice above to find out what is satisfying is important. Read a book like "Volumetrics" to get a better idea of what foods fill you up for less calories. The short answer is: Eat lots of fiberous raw and cooked vegetables and fruits, include some lean protein with each…

I think the problem is that when eating at that low of a calorie level for that long, the body has started consuming lean mass (muscles) ... what that does it lower your BMR below what the calculators would predict. If I were in that situation, I'd start seriously lifting weights several times a week while slowly…

So, here's something I've been considering, but someone with more knowledge should tell me if it's reasonable. I know that they say losing fat AND gaining muscle is difficult/impossible. However, after I lose another 5 pounds, I'll be within spitting range of my goal weight (7 or so pounds above) and I'd love to ease into…

Back when I lost weight several years ago and got down to the middle of my healthy weight range, I had people tell me "You're too skinny!" I was severely tempted to respond with "You're just too fat!" mostly because I consider that such a rude thing to say. What I actually said was, "I'm actually just not right in the…

Use it as a learning experience. Think about the things that triggered the overeating and how you might have handled it differently. Come up with a strategy for future similar situations, and try that next time. See it as am area for improvement. Accept that you will go over some days, and be kind to yourself. What would…

Yes, I relate to this! This time is different for me because I'm focused on making life-long habits. Every morning I remind myself that I'm doing this for the rest of my life, so settle in and get used to it. Luckily, it's not that much effort and I like data.

I get up early every day to work out before going in to work. If I can't for some reason, I work out over lunch. If that fails, I make myself do it right after work (though I am tired too and hate it). If that doesn't work out, then I do it late in the evening before bed. Make working out a priority and find time. Fit in…

Sorry I missed last week - I was on vacation! Name: Robin Age: 42 Height: 5'5" Start Weight (1st January): 144.5 lbs Goal Weight (1st February): 140.0 lbs 1st January: 144.5 lbs 8th January: 142.5 lbs 15th January: 141.0 lbs 22nd January: 140.0 lbs 29th January: on vacation ... ? 3rd February: 139.0 lbs Weight lost/gained…

They sent me an email saying they are working on it.