mmmpork Member

I swim 1-2x per week. I had some issues and had to stop for awhile so I'm slowly easing back into it. My rule is I do whatever I can in 30 minutes. Right now that's 2 sets of 4 laps alternating breast/crawl + 1 lap of back kick w/ board in between - total of 10 laps. I am personally careful to not overdo it because it…

39, down 40 kgs (~80 lbs). The secret? Don't eat so damn much! But srsly, one thing that helped, in addition to calorie restriction and logging etc, was Pilates. If you increase your body mass you need need more calories to maintain your body mass. This is true for both fat and muscle. I also swim a couple times a week,…

Sedentary. Calories burned through physical activity is not well understood. Calories reported in food is also inaccurate. Use these as a heuristic. For activity beyond "normal" I estimate calories in increments of 50 by duration and heart rate. For 60 minutes of house cleaning I log 30 mins of low exertion and count it as…

I'd join but I'm eternally 39 bwahaha... I wash my fruit before I eat it, does that count as eating clean? seriously what does "eating clean" mean and is there legit science pointing the actual benefits of it that can't be explained by just normal weight loss or simply diet diversification?

I do because I clean every week and spend about an hour working up a pretty good sweat. I give myself 50 calories for it due to stopping and starting. I don't use the calories MFP provides by default for any of my activities and I use the absolute lowest sedentary setting for my base calories. Based on my weight loss…

For Pilates or Yoga, you need to work with an instructor who can watch your body form and make sure you are moving correctly. If you do not have the correct form, you will not do the moves right, and you will likely injure yourself. If you are interested in PiYo, then find a class as a start. It won't be the same as 1:1…

Keep weighing your food and weighing yourself. Ultimately those are the variables you do control. The number of calories consumed and the number of calories burned are a bit more hand-wavey. In addition, the 3,500 calories == 1 pound is a bit inaccurate [ http://www.todaysdietitian.com/newarchives/111114p36.shtml ]. The…

Reformer pilates is a great way to go especially for chronic pain sufferers. It's basically isometric exercises that consider proper body mechanics and mobility. I injured my back in 2015 when I started my weight loss journey. I was unable to do any exercise other than PT. Once I got more mobile, I started doing reformer…

I let my body choose, basically. I eat a deficit that I can maintain without too much difficulty and then track my rate of loss from month to month. Above 30% body fat, my goal was 2 kg per month. At 30% body fat, I dropped it to 1 kg per month but it's actually been about 1.5 kg per month. Once I cross 70 kg I'll be…

Scale in kilograms as a measure of overall mass. Body fat % from the same device (my scale) as an ordinal indicator only, I don't rely on that number as being particularly accurate. If it goes down then I know my fat mass is decreasing. This is particularly useful if the weight measure is plateaued, going down slowly, or…

NO CHUB RUB and being able to wear shorts, skirts, and dresses that go above the knee. Most of my weight is in my legs and booty so even though I'm a size 12, my legs look like I'm a size 20 :( I do take my thigh circumference as a measurement though and I've dropped close to 5" since I started!

When it comes to diet, do not do anything too extreme like low-carb until you've established a baseline. Use the dietary advice you get from your doctor as a base for experimentation (sometimes their advice isn't always the best) and try to stick to a relatively balanced macro distribution. Note that You can lose weight on…

I have always struggled with this kind of food obsession and overeating cycle, countered with complex diets that were more like a religious cult. I sought help for some other symptoms I was experienced and was diagnosed with a mental disorder (ADHD) that required medication. The medication didn't cure me but at least gave…

Depends on how much I go over. If it's less than 100 I just try to watch it the next day. More than 100 and I try to make it up. If I'm hungry however, I eat within the 100 and watch the scale. If my tragectory stays on track then my daily calorie goal might be too low. If I keep going over and I'm plateauing or gaining, I…

Whole milk is fine, whoever said to switch to low fat is misinformed. Whole milk is more satisfying and the calorie difference isn't significant. 1 cup is a lot!! I usually just have half a cup. Maybe you are feeling bloated because you are eating too much? Try just eating half a cup and adding some fresh fruit.

La Croix! That stuff is so good. I also drink Coke Zero. For regularly sweetened soda, I have half a can (per day) of Dry soda or Guayaki Yerba Mate Gold or Pomegranate flavor. I also like Reed's Ginger Ale, I have half a bottle diluted with sparkling water. It's about 60 calories for half a container in most cases, and…

I think people tend to overestimate their TDEE but to each their own. One recent study showed very little difference between TDEE between sedentary people in industrialized countries and people in traditional cultures that do more physical labor (like the Kalahari Bushmen). I personally have found most TDEE estimates…

You shouldn't be pushing your stomach out when doing planks and situps. If you do have a medical condition, then consider working with a Physical Therapist. Once you've made progress in PT and have gotten the ok, you might check out pilates, reformer is best but mat will still work. I started doing Pilates after I…

I don't do cheat days. If I want to eat something, I work it into my calorie budget. I actually have a problem with bingeing that I'm taking medication for and so cheat days are not for me. I know they work for a lot of people and I can't help it if I'm a little jealous ;) The medication isn't as effective during…

Congrats on the weight loss! In the past where I failed when I'd hit my target weight was not setting additional goals for myself before I got there and then sticking to them. This time around I've started integrating fitness goals into my weight loss plan and plan to shift over to setting fitness goals for myself as I get…

Don't just use weight for your end goals. Unless you've set your weight target based on what you weighed in the past at a comparable phase in your life, your weight goal may not be the most accurate. Body composition is actually a better target, especially as you get closer to your target weight. Muscle is more dense than…

That's assuming you are doing that exercise everyday and that you are actually burning 200 calories doing that activity. The problem with counting that into your daily calorie targets is it's really easy to get wrong and blow your deficit. So it's less likely that you'd get .4 lbs of fat loss per week and more likely you'd…

Realistically, exercise will only give you at most around 200 calories more per day and it tends to make you hungrier, so counting that in your deficit might not work so well. Additionally people tend to overestimate their calories burned (and those accelerometer based apps are pretty useless).…

I weigh myself daily because I'm a data analyst nerd and I want to see the general trend my weight is taking. I use Kilograms because I find they aren't quite as sensitive to daily weight fluctuations as Pounds. I weigh myself first thing in the morning usually around the same time, after waking up but before eating…

Granular weighing isn't my strategy. Instead, I under-estimate my daily target by 100 calories. To be fair I do find weighing helpful for understanding portion sizes and it's been a great tool for that. Overall I don't think people should stress out too much, they should do what works for them and creates the least amount…

It depends on your starting weight but generally I've found fat loss is fairly evenly distributed. Looking at my measurements over the past year, I lost 5" in my hips, 4" in my stomach, and 4" in my bust. I can relate to the feeling though, my hips are larger than the rest of my body so weight loss there doesn't seem as…

I've also struggled with eating disorder/food obsession due to emotional abuse that centered around food and body image growing up. I was recently diagnosed with ADHD which also explained the urges to binge (low dopamine). I've always struggled with my weight and I've always been at least slightly overweight. Since getting…

I like http://www.sailrabbit.com/bmr/ Use the Mifflin St Jeor calculation and a low activity rate for a more accurate calculation. I recommend setting your target to 100 calories below what the Weight Goal Calculator says. The number 1 mistake people make is under-reporting their food intake, so this will help you stay on…

It depends on your starting weight. If you're really overweight, you can lose it quickly because it's easier to create a calorie deficit that allows you to eat pretty comfortable. As you get closer to your target, your deficit naturally decreases. It took me about 4 months to lose the first 30 lbs, from 230 to 200 lbs. I'm…

Take the MFP calories with a grain of salt. The formulas used can be inaccurate. I'd even suggest we should be eating a lot less calories than those formulas suggest. I'd recommend you experiment. Try eating 1500 for a few weeks and see how it affects your weight. MFP says I should be eating around 1550 to maintain my…