cwang125 Member

That, and long endurance runs tend to be be muscle wasting. Excessive cardio is also more likely to be more catabolic to muscle than anabolic. To preserve muscle she'd need to intake adequate protein and should supplement with a strength training routine.

My mistake. Yeah, restarting an exercise regimen can certainly induce increased fluid retention. That is correct.

Keep this in mind: 1lb of fat = ~3500kcal 2lb of fat = ~7000kcal 1lb per week would be a daily deficit of 500kcal 2lb per week would be a daily deficit of 1000kcal To create a 2lb loss per week you would need to create a daily caloric deficit of ~1000 kcal. Either by eating less or exercising more or a combination of both.

Do you just like ignoring facts? Did you bother to read anything I wrote? Also, you basically just said what I already said. What I already said previously: "There are other factors that are at play too. Women are more prone to water retention due to hormone fluctuations throughout their monthly cycle, especially after…

You must defy basic human physiology then. If you haven't exercised in two weeks there is no way you are retaining water due to that particular activity. Muscle trauma induced water retention doesn't typically last more than a few days, which suggests other factors are present. Such as hormones, high sodium, insufficient…

Quick chart for walking: https://www.verywell.com/walking-calories-burned-by-miles-3887154

Where did you get these numbers from? From a fitness tracking device? Those are widely inaccurate. Unless you are severely overweight, walking very fast, or are walking on a +5% surface grade, there's no way you are expending 1000+ calories merely from walking 6 miles. Ex: A 200lb person would expend ~113 calories walking…

What you eat is just as important as tracking your caloric intake. You can be under or hitting your target goals every day but if you are eating insufficient fiber you can have decreased bowel movements. Feces is excess food waste that the body was unable to absorb throughout the digestion process. For example, if you had…

Water retention after exercise does happen but it's not so pronounced that it would last for weeks at a time. It only lasts for 24-48 hours. It is more pronounced with strength training routines than with cardio alone. When muscle fibers experience microtears the body retains fluid and surrounds the muscle with fluid to…

Where did you read this nonsense? Treat the protein more like a carb? What? 1. Yes, 80-90g is enough for an ideal weight of 125lbs. The suggestion of 0.8-1g is per lb of LBM. 2. Eating more than 60g of protein will not cause the body to "treat protein more like a carb". The body has very limited capacity for storing…

Measurements are by weight... They're all measured out in milligrams and grams... Those are weight measurements. It's by FDA regulations http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064877.htm What is the net quantity of contents and how is it expressed? Answer: The…

Sounds like a lot... but its just that little packet they give you. That salad can easily be 900+ cals if its loaded up.

Don't forget another 200 if you add the Ranch dressing.

Maybe if you have bad kidneys to begin with. From the study I linked: Higher Protein Diets and Renal Health An often-cited potential problem with higher protein diets is the potential risk such diets may pose for renal health. It is likely that these comments are made in light of the knowledge that people in renal failure…

MFP = myfitnesspal Being dialed in on your tracking is more important than exercise. You can easily eat back or over eat any calories burned through exercise. The rule of thumb is 3500 kcals = 1lb of fat. To achieve this you need to be at a daily deficit of 500 per day. Whether you achieve this by eating 500 less or a…

A lot of initial weight may be water. Also when you start really high you lose more quicker but it will level off.

You're right. I was just going by the numbers she said. But good advice. Also was looking for this: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4213385/ excerpt: "A Different Approach to Determining Optimal Protein Intakes We had previously reported that in ~87 kg males, a dose of egg protein that maximally stimulated…

The 0.8-1g / lb of body weight is a recommended amount. Not a hard and fast rule. Another way to look at it is: Carbohydrate provides 4 calories per gram. Protein provides 4 calories per gram. Fat provides 9 calories per gram. So set your daily caloric intake goal. Then calculate the ratios of your macros. Eating 245g of…

Unlikely. She said she's mostly jogging and walking. Unless you're doing sprints you're not going to be building any significant amounts muscle. In fact, too much cardio is catabolic. If she were also doing strength training I'd agree it could be increased muscle.

It's more than likely that as you increased your daily energy expenditure you've also increased how much you're eating. You've lost 60lbs (congrats) which means your maintenance is a lot lower than it used to be. You'd need to eat less or expend more through physical activity, which you say you have. So, if you've stalled…

This is true. However, if you do eat primarily junk or fast foods, you probably should take some vitamin supplements as you'd probably be deficient in some of the micronutrients that are important.

Chronic sleep deprivation is inhibitive on weight loss. - http://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ You need to find some way to get enough sleep. Your body repairs itself while you sleep. Getting enough sleep is very important not only for weight loss but overall health. Regular exercise is good, however for…

Care to elaborate? If you're going to issue a blanket refutation of someone else's statements you should offer an explanation. Your entire follow up post is basically what I said in my first paragraph... but ok. Studies that support what I'm talking about: 1. Eating at a deficit:…

Getting to a lower bf% is the only surefire way to make them visible however, the more defined the abdominal muscles are they can show at a higher bf% if they are developed enough. You're nearly on the cusp on the bf% range so you can do a combination of dropping a little more bf% and do some abdominal defining work. As…

There's no magic. Just have to eat at a deficit, it will come off eventually when you get to a low enough BF%. Unfortunately for women the abdominal area is one of the last places. For men the abdominal area is one of the first. Keep eating at a deficit, drinking water is good. Lipolysis aka fat oxidation requires water!…

Sodium intake causes the body to hold on to more water. If you intake a lot of sodium, cut back on it or up your intake of potassium to counter the sodium. I don't eat breakfast. But I also drink black coffee to help blunt hunger during the fasting period. I mostly only eat between noon and 8pm. I also take a multivitamin…

Calculate your maintenance then target a number that is at a deficit. Once you know what your target number is you can plan your meals so that you can budget how much to intake for meals. Including snacks and treats so you don't go crazy is pretty crucial as well. Keep this in mind as well: High Processed food = more…

Though, gotta resist the thought of "Oh I walked for almost an hour today, I can eat this 300 cal cookie... x2 .... x3 ......... surely I burned at least that since I jogged instead of walked"

It's a complicated question. Overall no it won't affect weight loss. Simple fact is if you eat at a deficit you will lose, but depending on what type of diet you've constructed and what macros you are hitting it will affect how fast you lose and what it is you're losing. If you lose 15 lbs but most of it was water and…

People are notoriously bad at estimating intake and expenditure. Studies have shown people who estimate usually underestimate intake and overestimate expenditure. Unless you are tracking extremely accurately don't go by estimates in your calculations esp for energy expenditure. The surefire way to be at a deficit is to…