seska422 Member

My mother and I both have this. My mother's doctor suggested Calcium+D3 and it's helped us both. I use Citracal Petites and take one pill (half a dose) mid-morning and one pill mid-afternoon. If I skip the second dose or take it too many hours before bedtime, I'm prone to have at least mild cramping that night.

Let me tell you how I did it: I experimented to find a calorie intake amount that satisfied me, met my nutritional goals, and provided weight loss over time. Weight loss is a marathon, not a sprint. Slow and steady wins the race. You don't want to be overly hungry. If you are, experiment with what you are eating and how…

1. Weight loss isn't linear. The scale measures more than just fat. People (especially women) have a varying amount of water each day. You want to look at your long-term weight trend, over several months. If your weight goes down over time, you are doing the right things to lose fat. Each day's weight is just a data point…

Getting rid of the ads is worth the cost of admission since I log all day every day. That's what finally pushed me to get Premium. Everything else I could work around with the Free version but these are nice and I use them regularly: 1. The time stamps. I already had my "meals" separated into 6 4-hour blocks to give me an…

I agree that you need something sustainable over time. Forget the strict diet. Shape your workouts to meet your long term goals rather than as a way to lose your excess weight. You don't want to burn out and quit. Spend two or three weeks recording the way you eat under normal circumstances. You can then look back through…

You need to look at the big picture. One month of what it says on a scale is a snapshot. Here's a pic of my weight trend for a time when I was eating at or below my calorie goal every single day: The dots are my daily weight and the line is my overall trend. The month between early Jan and early Feb looks like I ended up…

Don't think of your goal as weight loss. Think of your goal as consuming X calories per day or to average X calories per day over the course of a week. As long as you consume fewer calories than your body uses over time, you'll lose weight over time. You'll lose weight as long as you stay consistent. Not perfect, but…

It depends upon how you define "effective". If I get a leg cramp, I'm less likely to drown in a wading pool than I am in a deep lake. If masks catch and hold at least some of the virus, that leaves less in the general atmosphere.

That's interesting. You can see how even a single layer reduces the spray radius: It's not surprising that one layer is better than no layers. It goes to show that wearing any mask has an impact on moisture spray. It also highlights why social distancing is still important, mask or no mask.

A mask isn't a space suit. It won't isolate me from the world. What a mask will do is catch and hold at least some of the moisture escaping from a person's nose and mouth and reduce the spray distance of what it doesn't catch. That protects others from me, to a certain extent. It's still not a space suit but at least I'm…

Masks used by the general public are mostly for the protection of everyone around you. That's why it's important for everyone to wear a mask. A mask is like always holding a tissue over your mouth and nose to be ready for a sneeze.

I put my mask on before I leave the house and take it off after I get back home. I don't want to contaminate the mask with whatever gets on my hands.

My body fat tends to shift around over time, especially if I switch off between loose and tight clothing over long periods.

It's physics. Energy has to come from somewhere to run your body. If you consume fewer calories than your body uses, the only place that your body can get the balance of the calories it needs is to use what is stored as fat/muscle/etc. The scale will fluctuate in the short term due to things like varying water retention…

I don't use the general database. I enter items into My Foods to use it as a personal database and don't share with the general database. It takes a while to set up but lets me customize names and know that the info is accurate at the time of entry. Any way you do it, double-check entries occasionally. General database…

That sounds like the Weekly Digest. From the website, you can go to Reports > Weekly Digest. I don't know off the top of my head how to get there on Android.

It's hard to know what someone else will like. My suggestion is to take recipes that you like (or look around the internet to find some) and adapt them yourself to be lower carb or different carb.

I have several problems with systems like that. They are expensive, you are stuck eating what they think you should eat rather than what you are in the mood to eat, and you have to stay subscribed to continue to get the benefits of a calorie-appropriate, pre-portioned meal plan. When you unsubscribe, you haven't learned…

The activity setting is just for general daily activity, not workouts. Workouts are added separately so that you consume more calories when you expend more calories.

For food tracking, take a little notebook and pen so that you can write items down before you consume them. That will give you a basic overview of your eating day and you can have confidence that you aren't going wild without realizing it. As for exercise, work in as much movement as you can. Every little bit adds up. You…

Most candy bars come in multiple sizes. Companies used sell bags of tiny sizes only around Halloween but now you can get Mini versions that are in the 40-60 calorie range year-round. I have a bag full of multiple flavors and have one piece every day to finish out Breakfast. It really helps me fight other tempting things to…

The MFP default works quite well for me. I was raised during the height of low fat. Protein wasn't discussed and carbs dominated. The only RD that I've ever visited (decades ago) gave me two parameters for weight loss: under 1200 calories and under 25g of fat. With my current macro awareness, I'd say that most of my…

I use My Foods as a personal database and only rarely use the public one. It takes a while to set up but is faster and simpler in the long run. I can customize the item names and don't have to worry about someone else editing without my knowledge since I don't share with the database.

The MFP Fitness goal settings for Calories Burned/Week, Workouts/Week, and Minutes/Workout don't impact your MFP calorie calculation so you can set those to whatever you wish or to nothing at all. Sedentary will get you the lowest calorie setting and each activity step above that will add calories to account for extra…

Let's say that someone has metabolic adaptation so that their calorie level for weight maintenance with their current stats is 120 calories lower than expected. That just means that they would subtract from their actual maintenance calorie requirement rather than what online calculators say should be their calorie…

That's a good point. Percentage of calories from fat is distinct from number of grams per 100 grams. I looked around some more and found this on an NHS site: It seems like a shopping/eating rule-of-thumb to bring down overall fat. The percentage of calories from fat over the course of the whole day might still end up…

You want at least enough protein and at least enough fat. After that, it's a matter of personal preference and what keeps you satiated. The MFP default of 20% protein, 30% fat, and 50% carbs works for me. Since you want low carb, you might want to try something like 25%P-50%F-25%C. Alternately, just log the way you…

It takes a certain amount of calories to run a body throughout the day doing things like digesting food and exercising. If you consume exactly the same amount of calories as your body uses, that's maintenance. You'll maintain your current weight. If you consume fewer calories than your body uses, that will put you at a…

Do the food labels in your country look something like this? I'm thinking that your GP is wanting you to shop for foods that say on the nutrition label that they have 3g or fewer of fat per 100g rather than specifically tracking your total intake in 100g increments.

Personally, I aim for 80% of my calories from nutrient-dense foods and 20% from treats. No guilt. All part of the master plan.