westrich20940 Member

Yogurt w/ berries, chia/hemp seeds. Cheese stick with 2 mandarins or other type of fruit. Apple slices with peanut butter. Hummus with veggies and pretzels. I use the Hidden Valley ranch packet to mix with plain greek yogurt to make a veggie dip and then you can use that for veggies, chips, pretzels. A protein bar.…

I'd honestly not mess around too much without some PT for something like this but: Stretches: Kneeling Hip Flexor Stretch, Knee to Chest Stretch, Cobra Stretch, Bed Stretch Strengthening: Heel Slides, Glute Bridges, Supine Marches, Straight Leg Raises (can modify), Clamshells, Bird Dog pose May also look up stuff related…

I'd recheck your daily calorie goal. What's your basal metabolic rate? You should not be intentionally eating less than that. If you chose that you wanted to lose 2lb/week - MFP uses that to calculate your deficit (2lbs/week would be a deficit of 1,000 calories per day). If you don't have 1,000 calories to take away from…

Yeah, this is a question for actual doctors/registered dietitians - not randoms on the internet.

The additional of protein and fiber to any snack will keep me full.

It's going to be much easier/beneficial for you to use something like Cronometer, KidneyDiet, or Mizu if you need to track phosphorous. MFP isn't a good app to use if one really needs to closely monitor micronutrients.

Do you mean that the same activity that you've been checking now has a DIFFERENT calorie burn listed? You - theoretically - should be able to eat your exercise calories and maintain your weight if your estimates are overall correct for BMR, maintenance, and calorie burn. So…any of these places can be 'wrong' they are just…

I'm a big believer in eating what you want … so if you want something sweet, have it (a sensible serving of it) and think about how you can ADD stuff to make it more nutritive/satiating. Usually I'd think about how to add more protein and/or fiber to it.

In order to truly gain 2.5lbs … that's ~8,750 calories…. So you didn't gain that much weight. My weight can swing ~5lbs….depending on my activity level, what I've eaten (how much sodium I've had, etc) and what time in my cycle I'm in.

Truly = it looks as if the bulk of it is beans (mixed?) and I assume some sort of sauce/dressing… I'd simply look in the database for a similar food/dish (ex. Cowboy Caviar maybe is similar enough?) - and use that. Or you can just attempt to estimate how much mixed beans and dressing you may have had. Unless this is a…

I think saying it's a 'death wish food' is a little hyperbolic….should people eat highly processed fast food daily - of course not. However, many people are eating similarly processed foods at home too or at most sit down restaurants (anytime anyone says "How come it always tastes better at a restaurant?" I'm like - MORE…

You cannot spot reduce fat - you simply continue being in a deficit to lose more fat….the way your body stores it (i.e. where, and how it leaves as well) is just how it goes. Just keep going! You can work on building muscle in those areas, but to see that muscle you just need to keep losing fat.

I have used one….and I found it really helpful to look at overall trends. I'm not sure how accurate some of the data is on them = other than weight as it seemed fairly similar to other scales I've used….but like to tell me my actual body fat %? I don't know, I've never looked up how accurate they are but at least once you…

My first suggestion when others say they are binging or having severe cravings like that is for you to really sit down and re-go over your daily calorie goal estimates and make sure you are actually eating enough. If MFP gave you 1200 calories as your daily goal, for example - it's like you simply are actually hungry. But…

I really recommend trying to find a form of physical activity that you actually enjoy. Not something to do bc 'you're supposed to work out'. That'll make it infinitely more likely you're not going to have an excuse, you'll just want to do it. I also am a big believer in putting on your clothes that you're going to work out…

If you think you can within your calorie budget - I'd say have some M&Ms if that's what you want but then ADD something more nutritive to it - I'd focus on something with protein/fiber if you can. Add some raw fruit to your M&Ms. That's a great snack. You get some of the little sweet treat you need plus something that is…

I'd just move on to a 10K training program and at the point you can comfortable run a 10K at pace, training for a 1/2 should be fairly uncomplicated. I also generally run on an empty stomach bc I get burpy/indigestion if I eat beforehand too soon. I find that if I'm running ~less than an hour I don't need fuel during the…

As Tom said - prioritize getting sufficient protein, especially while losing weight. But there really isn't any 'correct' or 'best' macro split for weight loss….it's just an individual thing. Once you track enough you will find that a certain macro split helps you stay within your calorie goal best. For me, if I eat a…

If you have a 'maintenance' estimate and eat that consistently/correctly and lose weight, it's not maintenance … it's still a deficit. It's just an estimate - so changes can be made based on the results of eating that much.

As long as what I'm eating fits within my calorie goal I don't worry too much about the split…and I tend to eat higher fat content food. Still lost weight, I mean if I was trying to get my body fat % to a certain level I'd pay slightly more attention, but I just don't really mind. Obviously the higher the fat content, the…

If I'm gonna run more than ~1hr I bring some sort of running gel….I really like the Huma ones, but they are expensive….I got a box of Gu from a friend - and I like them fine, just think they're thicker than I'd like. My running route has 2 water fountains on it, roughly ~4 miles apart - well 3 I guess bc there's one at the…

Beans/legumes and lots of fruits (berries especially) are great sources of fiber. As well as things like ground flax meal/chia seeds, etc. I try to add chia for example to most things like oatmeal, yogurt, applesauce, even like if I have a piece of toast with peanut butter or butter/jam I'll sprinkle chia on top. Add it to…

I would second the recommendation to seeing if you can get a referral for a registered dietitian who specializes in diabetes/prediabetes, in children if possible. There's no responsible way … just anyone on the internet… can tell you what to feed your still growing child that will help ensure they get the nutrients they…

Just eat them, instead of only the egg white. Make another thing out of it = like ice cream, mayo, dressing for salads/veggies If you bake, use it as an egg wash. Make fresh pasta.

Grief is a wild ride. I'm so sorry for your loss. As others have said - be kind to yourself and if you want a snack cake, have it. I'd try to have it with something else that is more nutritive (like fruit or veggies). I'd also highly suggest going for a walk each day it's sunny outside. Fresh air, vitamin D and exercise…

My 'go-to' quick meal is parcooked rice (any brand - some are in bags or some in containers, usually take a couple min in the microwave), a protein, and a veggie if I can, and sauce. Currently I've done this at work with rice, tinned fish, sauce, furikake. Or I get bags of Indian dishes (like lentil curry) that also just…

Fellow 5'3" here! Can you describe a little bit more about what you mean by 'pretty active'? Have you used a TDEE calculator to actually calculate an estimate of the theoretical amount of calories you'd eat in a day to maintain your current weight with your current activities? I'd start by doing that. I, for example, have…

If eating '300' calories more seems undoable - eat 150 more, that's a little snack. Easy. don't look at it like you have to go from 0 to 100 all of a sudden, you can gradually build up to that. I found that intentionally being more mindful helped me as I lost weight. I learned to trust my bodies hunger cues way more than…

https://community.myfitnesspal.com/en/discussion/comment/48725491#Comment_48725491 I get that it could make someone crazy, but the MFP calorie goal is already set to a deficit if one used MFP to calculate their daily calorie goal. So eating UNDER it would put you at a higher deficit than necessary which can also cause…

Does it matter whether or not OP is trying to gain or lose weight? Their daily calorie goal is already calculated based on them telling MFP that….and they are under their calorie goal consistently daily it sounds like. They still need to eat their calorie goal regardless of gaining or losing weight as long as their…