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The only one that is critical when losing weight, is to get close to or over is the protein, to help save/protect muscle mass. Overshooting protein by small amounts occasionally shouldn't be a concern. Most of the studies I am aware of showing kidney function factors are based on eating close to or over 50% of calories as…
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American Medical Association recommends 0.8g/kg for adults as a standard RDA. This is for sedendary or low activity. Adjust upward if your strength training or nursing. For me, this works out to ~ 25%. Fat intake is essential for proper hormone production, and carries micro nutrients that are not available from other…
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Long duration steady state cardio uses up glycogen stored in muscle fibers, and then from the liver. Lower glycogen availability can reduce the strength of fiber contraction, as well as lengthen the amount of time it takes to clear waste and recover between sets. Hydration and electrolyte balance can have a similar impact.…
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Yeah, true ... I loved roller coasters as a kid too. But think about what kind of personality would ask the "how often" question ... ? 9 times out of 10 its not gonna be someone who "takes it in stride". Personally, I don't care ( and never have ) what the numbers on the scale say, because its an incomplete story anyway.…
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I lost 42 in 4.5 months, 40 in 6 is very doable.
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Head to the meat counter at your local store, and seek out lean cuts of any standard meat. Low or non fat dairy is also a good source, as well as beans and some greens. OFC, you could also just stop following myths, and rely on proven methods ... ie CICO and IIFYM. Fat isn't evil, and carbs aren't the devil .... gotta get…
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You don't need to tell her off, to let her know its not a subject you want to discuss anymore. Go to her directly, and bluntly/convincingly tell her it is not a subject for discussion anymore, if she is going to continue to be negative. Let her know what the repercussions will be if she continues ( disassociation ), and…
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Don't own one, and would never buy one. I do 80%+ of my cardio on machines with build in HRM. Anything else, I either completely low ball ( like < 50% of of a modest estimate ), or don't even try to log.
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100's of products like this in the market. Not 1 has a clinical trial backing up its claims.
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Never more than once a week. And I've been known to skip and do it bi-monthly. No reason to do it more frequently than that, once your on plan and making progress. All it does is introduce more chatter of the normal fluctuations, and provides opportunities to obsess over it.
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In the garage or basement ( cement floor ). You could also put it away when not in use ( under the sink, in the closet ). After all, once your on plan, you don't need to use it that often.
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You can get the same creamy mouth texture feel from some of the higher end brands of gelatos, which are lactose/dairy free. Italian ices, sherberts and sorbets are also nice frozen options. Then you also have your standard popsicles and frozen fruit bars. Never tried em, but several premium ice cream brands have a lactose…
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Eat at maintainence, strength train.
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Onward and upward ....
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As a child, it was mostly iced tea and koolaid, milk at dinner, and the occasional soda or OJ with breakfast on the weekends. As a young adult, and earning my own money, it was more and more regular soda, and less of the rest. For 10-15 years, 90%+ of my fluid intake was soda, with the rest being water/milk used in…
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I work long hours at a desk job. I've worked long hours, in other professions, before. There is no difference between one or the other ... its all CICO. Surplus you gain, deficit you lose ... It's no more challenging to pack a nutritious and sensible lunch to take to work if your a CEO or a janitor. Or if you work part…
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1) Pre-log - enter in what you plan to eat before you eat it. Helps you realize just how many calories are in that "handful" that you may forget and not log later. 2) Weight/measure everything. Don't guess, don't approximate ... pull out and use the tools. 3) If you have trouble giving into your temptation food(s), don't…
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"... but I make sensible choices and prioritise making my lifestyle sustainable and not depriving myself." Most quotably sensible line I've seen this week. It is a lifestyle choice ... that's the only way to have long lasting success. Its not something you can pick up and put down, unless you want to be restarting/redoing…
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I've had days where I didn't feel as strong, even when working below my known capacity. I can usually relate it to dietary change or an abnormality that left me with lower glycogen storage levels pre-workout. I can actually duplicate the situation by performing my cardio routine before my lifting, instead of after. When…
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The accuracy difference when using small amounts like this ( typically ) isn't the major factor. Its the idea that it is inconsequential, and not bothering to log it. This tends to happen a lot with condiments/additives to the main item. Cream/sugar in coffee or tea, catsup on french fries ( 15 cal/tbs. ), etc. The OP just…
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Direct from their web site ( LA Fitness ). Thats for a 55 min class, and thats @ Moderate to vigorous - approximately 5 to 8 calories per minutes (aerobic dance, step, moderate cycling, swimming, aqua, tennis, walking briskly) Adjust up or down depending on your intensity level. Log it as generic aerobic cardio, create…
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^ Good starting place. ^ Your best option is a full body routine to gain strength, while lowering BMI. Additional cardio will help you expend extra calories, and provide health benefits. Calculate and eat at maintenance calories. You will likely shed the last 5 lbs. you have to go for your goal while still making newbie…
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240 mL is the standard liquid cup equivalent. Can also be used for very small amounts of dry items, mainly spices, of < 2 tablespoons. For reference, ~ 14.8 mL per TBS. When practical, I always measure in g or oz, even for liquids/sauces. For instance, when eating pasta, I put my bowl/plate on the scale, tare, and then…
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IIFYM ... nom nom nom. I love me some fresh baked homemade bread. Food math for you ... Angel food cake = angelic = good for you angel food cake - sugar > angel food cake = better for you ( subtracting bad stuff ) angel food cake - sugar = flour, salt, water, milk, eggs flour, salt, water, milk, eggs = bread >= good for you
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https://en.wikipedia.org/wiki/Motivation Intrinsic is all you ... And none of us have any way of providing you with Extrinsic, because we have no ability to impact your day to day life. We can encourage you, and I am sure if you join a challenge group or gather a group of friends, you can find that here pretty easily. The…
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Have no way of knowing how recently you transitioned to maintainence, so cant speak to it specifically. In general terms, anxiety due to change tends to lessen over time. The one tip I would give to just about everyone that uses sites like this, is to stay off the scale. Ppl weight themselves way to frequently, and then…
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Couple pictures of 5' 7" 140 lb. women to give you an idea Obviously, YMMV. Whats important is that, wherever you end up, you're comfortable in your skin ... cause your the only one living in it. GL
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The area is generally a dry heat most of the time ( very low average humidity ), and I don't specifically remember a large increase in trips to the latrine, so I would have to say the majority of the additional hydration was removed exothermically. Also of note, we weren't required to take additional supplementation for…
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Eat less plant based food items ( grains, starches, beans ), and more animal based products ( meats, dairy ). The plant based protein sources tend to have as many or more carbs as they do protein. For meats, the less processed the better. For instance, sausage tends to have a higher carb to protein ratio than a pork chop,…
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You ask for a recommendation for a web site, on a web site that provides the service your looking for ? /facepalm
