caci88 Member

Hi, From what I can see you're under eating which is what leads to over indulgence in other foods. If you think you need therapy (and only you can know) then go get it - you don't need to tell your family. There are also self-help books and a good one is 'Overcoming binge eating' which is all about all types of eating…

No. It's not just what you eat and how you move. Your body is incredibly complex and anything that causes it to fall out of homeostasis, or equilibrium, can have effects in other areas. Fat is a good way for your body to store toxins away from organs, so anything toxic can be linked to an increase in fat stores..…

Theoretically they will match up. But because of inconsistencies in MFP your calories will often be over. I focus on the macros not the cals.

How on earth do u figure that? I'm consuming more than that and always eat more than my fiber goal... I eat vegetables and fruit with every meal.. It's not hard. Just because you eat a diet high in protein doesn't mean it's low in vegetables.. I eat a diet high in both!! I'd say I get about 5-10 serves of veg a day…

I prelim the night before because I pack all my food.. At first I just tried to figure out what fit my macros but found I was hungry a lot because I was undereating during the day. Now I know for me 150g of grilled meat is a serve and 100g of baked carbs is a serve and I aim for 200g of steamed greens.. But u need to play…

I had the same problem. I increased my fats, decreased my carbs (slightly), ate more frequently and made my snacks more 'meal like' with the same balance of carbs, fat and protein as my meals.. also drink lots of herbal tea and some days just grit my teeth and bare it. If necessary and you're starving have protein..

BUYING NEW CLOTHES! Currently walking around in work clothes & gym clothes that are a size too big!!

Wow thank you all so much for your posts! I was definitely guilty of this!! I wanted to believe I could have the body I wanted AND eat what I wanted when I wanted and be inconsistent with workouts.. haha go figure! This is SO true!!! I saw a quote the other day "change may be difficult but it means soon things will get…

Excess food in you gets turned to waste anyway - in the form of fat! You're not saving African children's lives by eating too much.. If you're worried about it serve yourself half the amount you normally would, eat it, wait 20 minutes then have a second small portion if you're still hungry. Alternatively, wrap it up and…

My carbs are 165 a day (and hoping to increase).. I eat quinoa for breakfast, and baked potato/sweet potato for lunch and dinner & also bananas, papaya and pineapple.. It takes a bit of getting used to but once you're used to it it seems like a lot!

Hi. 16.7% isn't unhealthy for a female, however the fatigue is pretty bad. You just need to eat more, find out your maintenance calories on MFP and add 100 calories a week until you're seeing the weight gain you want. If you train with weights you will gain muscle mass, not lose it, and it will increase your appetite so…

If you're not losing weight there's either a medical reason or you're not in a deficit. Watching your macros or being precise? You need to be precise - I know I do - when I guestimate my weight doesn't move, I literally weigh every gram of food that passes my lips, even lettuce! Also, what sort of exercise are you doing?…

I second that!! Just go for it. Weigh weekly. If you gain for a couple of weeks, reduce by 100 cals and try again. Maintenance cals are maintenance cals, defecit is a defecit - even if you're eating more cals than normal if they're still less than your maintenance you will lose weight..

I'm a pt. Telling a guy to reduce the weight is probably the hardest thing possible!! But you could gently say 'can I give you a pointer?' Then wait.. If they don't want it at least u haven't offended them!! If they say yes then you could say 'you're using so much weight in the lat pull down you're not actually focusing on…

I wouldn't worry too much, especially if you're getting your protein from plant based sources and feeding your baby.. With vegetarian and vegan diets it's carbs and fat you need to watch out for usually. Saying that I don't know ur goals so considering you are very small maybe more carbs and fat won't hurt!

As long as you keep improving then you're improving :) sometimes when I'm struggling I drop the weight down or reduce the intensity of the cardio so next time if you're walking for example at a particular speed, after 10 mins slow it down and do another 5.. Only if you can of course :)

Your body needs particular amounts of each macro for daily functioning. More and it will store fat, and less and it will not work effectively or efficiently. In order to maintain or create muscle mass especially you need to be precise. However, fats and carbs are somewhat interchangeable & I find some do better on higher…

Hi.. firstly good on you for coming to the forums. I think my mindset changed when I stopped viewing it as 'on the wagon' or 'off the wagon'. So you ate more than you should and didn't exercise? So what. Every day is a new day. Every day gives you the chance to be better. Reflect on what went wrong. Were you too…

Every day I have oats, raspberries, protein powder & pb2.. but if you want higher fat replace pb2 with straight up peanut butter. Alternatively make protein pancakes with ground oats, banana, protein powder & egg cooked in coconut oil.

When I want to drop a few kgs it happens within a couple of days that I start to lose - and I lose between 500-800g a week usually. It only takes my body about a week to see changes - but I have a small frame. I also reduced my sodium which makes you look leaner. I workout 6 days a week and on Sundays (rest day) I walk or…

Are you in a calorie deficit? Could be why, even if you haven't dropped your cals further. Sleep is also a big player.. how many days a week do you train? I'd have a deload week if you're not feeling it.. sometimes you just need to go easy and have a few more days off.. then kill it the next week. Your body isn't a machine…

Hi Kiwilili, firstly good work for reaching out for support. To be honest, even if you're surrounded by people 'supporting' you it's a very lonely journey because the whole time you need to battle your own head! You need to take responsibility for your health though, and realise it's no one elses job to help you. You can…

Yep - exercise increases cortisol, cortisol interferes with sleep. If you have to train late at night go and lie on a foam roller for 5-10 minutes with your eyes closed at the end of your workout focusing on your breath to activate your para-sympathetic nervous system which will help you rest.

Hi Tyra! 1200 calories is TOO LOW!!! That's starvation cals for any female and not worth it.. I'm on about 1600 and about to increase to 1700 because I'm losing too fast and want to eat more food and have slower weight loss as it's more maintainable :) I'm 5'4" so similar height.. Incorporate weight/resistance exercise too…

Definately log it!! Firstly, when I'm on holidays/it's the weekend/it's TTOM I just figure my macros out so I CAN eat whatever I want... Tonight I'm having cheesy meaty pizza and yogurberry covered in mnms and caramel ;) BUT if I have gone over for whatever reason I always log it, you will be very suprised how ridiculously…

Depends on ur goals but yes very good all over body workout!!

Hi! I love lifting too :) My number one advice to any beginner is to get a trainer! I have never met ANYONE who has naturally correct technique. Getting technique correct from the beginning means you'll avoid injury & be able to lift heavier in the long run.

I used to be the same - always yo yoing! I think the change comes when you stop being so restrictive that it's not enjoyable. Have you heard of flexible dieting? I'd look into that, and also make sure your calories aren't too aggressively restrictive that you're hungry.. if you can stick to it then the weight stays off!…

Why don't you find something else that you love to do? If your problem is boredom then you have to stop the boredom.. have a bath, paint your nails, clean the house, colour in (seriously good for mindfulness), read a book, listen to something inspiring on soundcloud, make a cup of herbal tea and watch some youtube...

I used to do that when my week was too strict. The weekend would come and I'd go crazy! Drinking never helped, so I stopped that because being hungover meant not caring what went in my mouth. ALso, prepare what you're having on Friday for the rest of the weekend (don't actually prepare the food, just in MFP pre-count)..…