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I weigh everything, except for items that I have a tendency to overeat, and those item I just don't buy them or have them in the house, or I buy them in individual servings.
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When I was actively cutting, For breakfast it was protein bars with fruit or overnight oats, For lunch, I would eat the Progresso lite soups just get a different flavor for each day. Then have light snacks between my meals at 10 am and 3 pm. Normally protein powder shakes with PB2 in them, protein bars, apple or banana, or…
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Stationary or Recumbent bicycle, when I started this was the only exercise I did until hitting the 50lb lost mark. Or maybe try and elliptical machine.
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Meal prepping, Sunday my wife and I cook our lunches for the whole week. Chicken breast, rice, chickpeas, and broccoli or green beans. Measured and weighed into containers, easy to grab and go in the mornings. Change the hot sauce every day for sodium, and some variety.
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HAES is BS! You cannot be perfectly healthy and overweight/obese. Just like an anorexic cannot be healthy. I was overweight & morbidly obese most of my life and the last three years back pain motivated me to loose weight so I would stop hurting. I had no other health problems , but I was still not healthy when I was obese.…
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I have back problems, and the recumbent bike is great if you have back issues. All of my exercise when I first started was on the recumbent bike while watching TV at night.
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My go to recipe for morning oats is; 40g oats 14g sliced almonds(sometimes I use raw pumpking seeds) 15g shredded unsweetened coconut (sometines I use unsweetend cocoa powder) 20g dehydrated pineapple (sometines I use dryed cherries) 1 scoop vanilla whey isolate
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As long as I'm not contagious (running a fever), normally go and work out even when I am sick. I just don't hit the gym as hard. I really believe it helps me get over illnesses quicker.
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You can visit youtube, there are a lot of videos having to do with bicycle basics, from setting them up, to maintaining them. A good bike isn't very expensive, and the difference between and $200 dollar walmart bike and a bike like a low end Giant at the $600 mark is quite a large difference in quality. I mountain bike…
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Drink less beer, I only drink on Friday when I have my cheat meal at night. It is the only vice I have left, I have resisted quitting drinking because I feel like if I let beer go, and my only cheat meal. I might be at risk of developing a full blown eating/body dismorphic disorder.
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When I was dieting/cutting as a 6'3" male, some days I would only have an appetite for 1200 calories. I literally had no appetite, and I would have to force myself to the 1800 calorie mark by using a mixture of peanut butter, protein powder and coconut oil in a shake. If I remember right that shake was about 10 to 12 oz…
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My wife and I make our lunches for the whole week Sunday afternoon. baked chicken breast 4oz for her and 6oz for me broccoli 100 grams peas or green beans 90 grams this is less that 400 calories Sometimes we add black beans or chick peas or some type of squash
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I believe it is more about making it a habit, than motivating. However, When I say to myself "I don't want to go the the gym today" I always follow it with "Just remember how good it feels after working out".
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The scale is definitely important, but the mirror and tape measure are just as important. Use all three together.
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I have an issue with eggs as well (I hate the taste and texture), but I still force myself to eat them. Sometimes I use raw liquid egg whites (pasteurized) and add them to 1/2 cup of oats and a scoop of protein powder. Then flavor with fruit if it fits my calorie/macro goal. You will not know they are there!
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Beer
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People who wear too much perfume, and people who camp out on machines/benches/racks.
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Search online for a clear plan. I never go into the gym without a plan and a goal for that day. And don't worry about looking new, no one cares in the gym. Just because someone has a good physique doesn't mean they are doing exercises correctly.
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My favorites are Quest for a sweet protein bar. Epic and Caveman for savory.
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I quarter it, remove seeds, add honey, pecans or walnuts and dried cranberries. Then bake until tender. Or cube it cook in the microwave and add to my scrambled eggs in the morning.
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My father always told me "Nothing worth doing is easy"
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I need a cheat meal, or I will not be able to stay on track. Sometimes I want a double cheeseburger, fries and a few beers. I just make sure my weekly calorie deficit is high enough to tolerate those extra calories. Also figure out ways to cheat cheat meals, like my wife and I splitting a meal at a restaurant. That way a…
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Most likely & realistically no one is deliberately staring at you. Most of the people there are so absorbed in themselves (myself included) they are not paying attention to you. I was self-conscious when I started, just realize they don't know you, you don't know them, and and what they think doesn't matter. I'm sure in…
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My wife and I both follow the same plan. On my compound lifts I do pyramid set of 12, 10, 10, 8, 8, and all isolation movements I do 3 set of 10, with one dropset at the end of each muscle worked. 1 to 2 hours lifting plus 30 minutes of cardio each day. Day one Chest and triceps plus cardio Day two Back and Biceps plus…
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Neither of those looks very durable. Check out academy.com/shop/browse/SearchDisplay?searchType=2&searchTerm=recumbent%20exercise%20bike&facet=product_prc_facet%3A%225%22&beginIndex=0&orderBy=&pageView=grid&minPrice=&maxPrice=&pageSize=& Academy and other sport stores sells a 4 AA battery powered recumbent bike at around…
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Egg whites or cold water
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I have been fit shamed more than I was ever fat shamed. The absolute worst examples of so called attempts at "shaming" have come after loosing weight and getting fit. I would get comments like "are you sick" and the worst was "you look like a cancer patient". I have heard these many times since loosing weight. This fit…
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I have the same issues with weekends, and what I do is remain strict for breakfast and lunch on Sat & Sun. However for dinner on Sat & Sun I just give myself some leeway. I just let those two meals be my cheat meals, but for this to work for me, I have to be on point with my diet the rest of the week. My weekly caloric…
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I weigh in every other day, I even follow the same ritual on weigh in days. This way it feels like I am getting a fairly accurate data on my weight. I have heard that to be successful long term with weight loss you need accountability and almost obsessive tracking.
