Jeffagner2 Member

Perez Prado - Mambo No. 5

Own it. Enjoy it. Brag about it. You earned it!

I eat around 2000 calories a day. A bit more on the days I exercise and less on rest days. My focus is on developing a long term way of eating. I've lost around 90 pounds in the last 15 months but I'm not in a hurry. This will be the third time I have lost more than 100 pounds. No more short term sacrifices that only…

Congratulations on your success! You may be doing everything right and giving too much emphasis to that scale. An increase in weight is not the same as an increase in body fat. Your appearance will always reflect your habits, but the change is not always as quick or as consistent as we like. It sounds like you have the…

I agree with Need2Exerc1se. Preemptive eating. Also, it can help to think "I'm not saying I can't eat it, I'm just saying I'm not going to eat it right now." That works for me - keep stalling until the urge passes (or the doughnut box is empty). Another thing to do is talk to everyone and ask for their help. Most people…

Keep lifting. Muscles burn calories even at rest and a good session of lifting can give you that sense that you are strong and capable and can accomplish your goals. I was at a plateau at about the same weight, similar calorie intake and exercise routine. I reduced my sugar and starchy carbs but kept the calories the same…

Amazing - and motivating. You've struggled through a lot and earned your success.

For me, eliminating sugar and eating unrefined, unprocessed whole foods has been nothing short of a miracle cure for the clinical depression I have battled since childhood. Way more effective than Zoloft.

skip the first 50 seconds: https://youtu.be/MX7RHaY-2-A?t=53s 30 second plank 4 rounds of 10 Jumping Jacks 10 Hand Release Push Ups 10 Lunges (each leg) 5 Burpees After 4 Rounds 30 Second plank

I go to thrift stores and find great looking clothes that will fit eventually. It's a constant effort to get down to the next size with a built in reward. As I get smaller, the items that are too big go into the "return to thrift store" bag. It feels great to drop off a bag of clothes that are too big, wearing clothes I…

I think you can be healthy without eating fruit every day. Historically, ripe fruits and berries were only available for a few weeks in either the spring or the fall. I eat fruit after I exercise to replenish glycogen and to get the vitamins and minerals but I'm sure I could manage without eating them.

I agree with others who say you shouldn't limit your food choices by what time of day you eat. Decide based on what you enjoy and what is appropriate. Steamed vegetables and grilled chicken in the morning is okay if you like it and it delivers the right macros for your level of activity.

Definitely take pictures. Lots of pictures. You will swear you don't look any different until you compare pictures. As far as everyone else, there is definitely an "ah ha" moment when suddenly everyone notices the changes. Be prepared with a sincere thanks. Don't dismiss or minimize their compliments. You earned them.

Nonfat, unsweetened plain Greek Yogurt mixed with a splash of sugar free Torani French Vanilla. Add some blueberries, cut up banana, mango or strawberries (whatever fresh fruit I have on hand). Add a tablespoon of granola and a dash of cinnamon. Delicious.

Once a child grows up, the right thing for a father to do is to be helpful and supportive. The time for you to guide and direct your child has long since past.

Using the word "junk" adds a moral judgement that may not be helpful. The common belief is that foods that convert quickly into blood sugar should be avoided except right after you exercise (to recover muscle energy storage that's been lost). At any other time, it is helpful to consume foods that make you feel full,…

You are doing great. It's best to think of these first few weeks as a transition period where you are learning to change your behaviors. Don't try to look on what's happening as bad or wrong. It's not bad or wrong. It's normal. Focus on the portions of the days that are working and be thankful and proud of your success. It…

I've learned that exercising with other people often includes some bit of awkwardness. The fact that she was willing to express her frustrations and your ability to explain your actions are great and exactly the right way to handle the situation. You talked to each other. There will be some confrontations that occurs when…

You are doing great and you just need to keep doing what you are doing. The scale is okay for measuring large changes but pretty useless for day to day evaluations since weight change and fat loss are often different. I rely on a measuring tape and how my clothes feel more than the scale. Fat loss doesn't follow a perfect,…

I changed the name of my meals to time periods (6-10am, 10-12, 2-6 and 6-10). I have a specific amount of calories assigned to each 4 hour window. It's better for me to have 4 goal periods each day and try to meet my calorie goal for that time period. It took some trial and error to figure out what time periods and…

I'm with daniip_la, going too low on calories can work against you and your goals. Also, racing toward a number can be counterproductive to making a long term change. Rather than race toward a goal, consider working at developing a way of living that you can be comfortable with for the rest of your life. Avoid short term…