c_ward1983 Member

I would suggest exercise more than diet. Diet's don't improve your mood, where as exercise does. Aim for a 1200 calorie deficit but allow yourself to eat back exercise calories up to 1500. This will give you some extra motivation to hit the gym (or whatever). Exercise really really helps with mood.

A scale is a good learning tool. Just like calorie counting. It's not the be all and end all, but if you have no idea what foods are empty calories or what causes you to bloat and retain water giving you immediate weight gains, you can't make informed decisions. Once you have a handle on eating healthy and keeping a…

I'm just looking to be happy and positive. I'm, by nature, a pretty cynical person and being tired and having a lack of energy all the time really contributes to that. My home life is pretty demanding and I feel like everyday I count the minutes between picking up the kids at school/daycare and being able to go to bed. I…

Unless you were at a fried chicken eating competition all weekend the numbers seem off. Make sure you use the same scale and weigh yourself at the same time of day.

Montreal, Canada

A therapist can be very personal. It's not a one size fits all. If the therapist is not working for you find another one. You should never feel ashamed about who you are. It also helps to have someone "outside" your inner circle that you can vent to/rebound thoughts off of. I have a couple of people in my life like this…

If you're overwhelmed, just start small. Small diet changes or small physical changes to increase your overall activity.

Well the simple answer is to not binge on the weekend. If you must, then pair it to with a hard workout session. I don't binge on the weekend, for now I just don't track on the weekends. I'm usually much more active so it helps to offset any gains.

BabyBear, I too have a young child with special needs at home. If you want direct message me if you want some moral support or strategies. It can be really hard, especially if you're lacking sleep and are depressed (easy when you're dealing with a disability). My first piece of advise is to start off small with a smallish…

What was it suppose to be?

Deficit refers to the difference between your maintenance calorie intake (amount of calories to maintain current weight) and diet calorie intake. Lets say your maintenance is 2000 and your diet is 1300, then your deficit is 700 a day

It was a light hearted "crazy" :) I think if you're at a not super aggressive deficit then do you really need cheat days? 250 calorie deficit is pretty tight so yes I can see that one meal could wipe that out.

Your body only burns muscle over fat in short term fasting or caloric deficit. Long term (more than 3-4 days) it will prefer fat over muscle. This is in regards to weight loss and where the weight is coming from. If you try and gain muscle while on a diet you might have mixed results. If you want bigger muscles while…

I don't really get what people mean by wipe out a deficit with a cheat meal... What kind of crazy meals are people eating that they wipe out an entire week with one meal. I don't log on the weekends, but I still try to eat like a rational person. If you have a cheat day one a month while doing crazy training, then by all…

If you are having trouble start at just maintaining your current weight. Lets say like 2500 calories (just a random number). Make sure you are eating within your current maintenance. Then next week take it back by 100 calories and do a week at 2400 then 2300, 2200, 2100 etc... Step it back to your goal deficit. You might…

How much water to drink greatly depends on your diet, activity level and environment. Pay attention to your body. If your mouth is dry, lips dry, then drink drink drink. Just listen to your body and don't stress too much about it.

Headaches are most likely dehydration or caffeine withdrawal. Sugar lows will make you moody and tired, but won't give you headaches. If you had a high sugar diet before, then it will take about a week for your body to adjust to a new diet (providing you don't have diabetes). I would suggest getting some caffeine pills…

Montreal, Canada

I would love to be adopted / mentored. My biggest challenges are finding the time to work out in a hectic schedule, avoid stress eating and making healthy eating choices, and dealing with very little sleep. I'm 33 years old, Male, looking to start off by loosing 30lbs

Jonathan, I am in the same boat. This time I've crept up to 240 and for the first time in my life I'm ridiculously out of shape. Need to get this ship righted.

Good morning from snowy Canada