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When you are close to your goal weight or at your goal weight, you really can experiment with different strategies to lose body fat. I tried intermittent fasting for a while and will give that a go around again. It's hard to sustain and for me, I couldn't do it for more than two days in a row because of the way my…
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I find that when I hit a plateau, I need to switch things up a little. Try adjusting your macros and increasing your protein. Your goals should all equal 100%, but increasing your protein will help with increasing muscle mass, which will help with your overall metabolism. You can adjust your nutrition under "Goals" in MFP.…
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If you've gone down two sizes, your body fat has decreased. If you're stuck, try switching things up a little. You can adjust your goals to increase or decrease your calories and macros. Try a little more protein and a little less carbs. The default settings with MFP can be adjusted under goals. You may need more protein…
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This is hilarious!!! Mine was this... I have a paperweight with a picture of me on my desk from the 2014 graduation. A student of mine picked it up and said, "Miss, is this you? You're mad chubby there." Mad chubby, LMAO!
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1 cup frozen / fresh fruit 1 scoop protein powder 1/3 - 1/2 cup kale 1 Tbsp peanut butter 1 Tbsp ground flaxseed 1/2 cup Almond milk Blend together and viola! I added the peanut butter because I needed it to hold me longer. I was hungry about two hours after I had my protein shake and I needed it to get me through until at…
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I lift weights 5-6 x per week. I do cardio in the form of outdoor activity on the weekends. I ride my bike (too dark and cold after work) and I go hiking. Not sure what I'll do when it's too cold or icy to do either. I'll probably do classes at my gym. I love lifting weights. I really like how my body looks and feels, far…
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I tend to eat lower than MFP daily allowance during the week because I'm busy and just can't eat that much. I'm not using my UP24 anymore (Jawbone vs. Fitbit) because I was having issues with it, so my exercise calories are only added if I use MapMyRide or MapMyRun for a workout. That said, I do eat a lot more than my…
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That's the truth!!!! Good job, keep it up!
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It happens. I've lost 85 lbs and I still have times when I binge. When it happens, I say, "Ok, whoa, what are you doing?" Best thing is to remove access, as much as possible so it doesn't continue to plague you. Eating a couple extra toll house cookies on one day isn't going to completely derail your efforts. The key is to…
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I've been battling with it lately. I workout pretty consistently, riding my bike, hiking and lifting weights. I recently added in yoga to the mix, which helps. I find the best solution is to remain active.
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MFP has its goals set low. I adjusted my calories and macros under goals. I'm currently trying to maintain my weight and it consistently was telling me I would gain weight if I ate as much as I am eating, so I corrected it. I'm pretty active - I workout every day and eat pretty clean. So my metabolism is burning pretty…
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MFP has default settings which are low. It focuses on both calories and macros, so adjust your settings under "Goals."
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Do you subscribe to BodyBuilding.com? I just read a great article about getting abs. It's entitled "9 Things to Never Do on Ab Day." They talk about nutrition, as well as different exercises and technique. I learn a lot from BodyBuilding.com. There are dozens of articles about proper nutrition, which is different for…
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Yes!!! Great job!
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That's SOOOOO awesome!!! You go!!! Yoooooooooooooooooo! :smiley:
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I thought I was the only one who felt that way! I started blogging my story after I had lost about 50 lbs. When I started my blog, I started subscribing to other fitness and weight loss bloggers. There are links for the most popular weight loss blogs and that's how I found them. As I've continued blogging and writing about…
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Whoo hoo!!! Awesome!
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I LOVE it!!! I would love nothing more than to get a hot fudge sundae. Every day. I don't tell myself I can have one tomorrow, but it is most definitely what I crave. As far as playing mind games. I stick to my calories. It's better to go over than under. When you are under your calories, you slow your metabolism down. MFP…
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I am 46 years old. I have spent most of my adult life yo-yo-ing with my weight. After a weight loss, I'd gain it back and then some. It's not about once fat, always fat. It's a cognitive shift you MUST have to lose the weight and then to keep the weight off. It is a way of life. It's not a diet, not a temporary fix. I…
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Keep at it!!! Don't let one bad week derail your efforts. Try some new recipes. Think about how you are going to better deal with this week...for me, it's all about planning.
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You absolutely must lift weights. Start with free weights. There are some awesome beginner guides on BodyBuilding.com Just click on training or articles and you'll find several easy 1, 2, 3 start up plans. To have a beach body, it's NOT just about the weight, it's also about your body fat percentage. You want to be…
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Having a fitness partner is ok, as long as she or he works out with you and doesn't give into your desire to not work out. I had a partner and it didn't make a big difference. I'd get a text message, "Rough night last night, not going to make it to the gym." and I'd stay in bed. Or I'd send a message, "It's too cold.…
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When you go through a lull, it's important to take a step back and reflect. Change your nutrition a little. Switch up your exercise routine. Throw in some yoga or stretching. Put together a new play list. I have been super hungry lately. http://traceyfit.blogspot.com/2015/10/cravings.html I write about how to deal with…
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http://traceyfit.blogspot.com/2015/09/nutrition-101.html this is what I eat on a typical day....scroll down for dinner.
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Meal prep is key. Eating once / day isn't good for your metabolic rate. Doing that once in a while is ok, but not consistently. I eat three meals / day with two snacks, sometimes one evening snack. My snacks are a yogurt with flaxseed or granola; almonds; a protein bar; a piece of fruit with granola, a Skinny cow ice cream…
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MFP default settings are too low of a calorie intake. Period. They are good for initial weight loss, but after a short time, your metabolism will slow down and you won't lose weight. I changed my calories and macros under "Goals." You should increase your food intake. It's contra-intuitive, but if you are exercising and…
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I realized after I posted that recipe for the protein pancakes that you asked for dairy free. Try to substitute banana for the cottage cheese and if you can't have eggs, google protein pancakes and see what you can come up with. I found some interesting recipes with fruit and peanutbutter.
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Amen!! :smiley:
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That's a really good idea, re: progressive weights. I need to figure out what are realistic, measurable goals, since I feel like I plateau quickly with the weight lifting. I'd have to find a fitness buddy online, although my cousin is a weight lifter and I could compare with her. None of my friends are interested in weight…
