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@ReenieHJ That's a good point. Of course, if you can keep things out of the house, that's the most useful, but not realistic with other people in the house sometimes. 1. Make sure they know how hard it is for you and see if they can help either by not getting certain items or not having them around you so much. 2. Make it…
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They are very much genetic! I was an athlete year round my whole life and have lifted weights for years and always had smaller calves. My sister was not an athlete, does not do much for working out (certainly not hypertrophy work) and her calves are twice the size of mine and shaped completely differently... I'm definitely…
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To start, focus on the simple things! Don't think about being overly restrictive, rather trying to introduce more helpful things in to begin. Adding in good small actions will leave less room for the actions you'd like to limit by default. (example: More daily water = less room for calorie filled beverages). Things like…
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@shovav91 Hello! Something I do myself and with people I work with revolves around setting up a better environment so there's less decisions to make and willpower/self-discipline you need to have. If snacking has become an issue, I'd highly suggest either not having those items in the house to begin with or at least make…
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@navillus3 Regardless of any calculation you go with, it's always going to be an estimate. I use a simple calculation with people who I work with to determine a starting point: Their bodyweight (BW) x 10-12 for fat loss, 13-15 for maintenance and 16+ for weight gain. a x10 would be an aggressive fat loss for many, 12 could…
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If you're looking to see trends and how your body's reacting to your eating and activity levels then I would weigh in every morning after going to the bathroom naked or with the same minimal underwear, etc. on. I do this myself with a specific goal or with clients looking to lose or gain weight. We calculate the weekly…
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@seedrah6 Yeah, IF (also know as "skipping breakfast" or "not eating for an extended period of time before bed" is just a way that helps people control calorie intake! Nothing fancy about IF that causes expedited fat loss. You'll hear about hormone this and enhanced that but it's just a strategy used to limit calories…
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@maggiemax18 People get enamored with keto because when you restrict carbs in the beginning you lose "weight" quickly. Sure, some might definitely be fat in the first couple of weeks but you're losing a lot of water weight and stored carbs (glycogen). This reflects favorably on the scale though so people think it's a no…
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@heidi23lynn Being in a calorie deficit and getting the "quantities" or portions right is a good start. Macros put more of an emphasis on getting in the right amounts of proteins, fats and carbs to meet your goals. Certainly not necessary to jump right into tracking macros, but I highly recommend learning more about them…
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Simple and to the point: - Bulgarian Split Squats - Stiff Legged Deadlifts - Banded Hamstring Curls - Goblet Squats - Calf Raises!
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@2kidsandatrip Congrats on all of your progress thus far! The best thing you can do is continue on with a steady sustainable eating plan and focus on building/preserving muscle through weight training. You can add in some cardio as well or whatever style of exercise works for you. Unfortunately, there's no way to really…
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@AOcanas10 Sorry, I misread the original question. Yes, the 2100 is probably now more around your "maintenance" level calories to stay at your current weight. I would keep your protein levels constant and strip away some calories from carbs and/or fats to create a new deficit. A couple hundred like @ccrdragon might be a…
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Hi everyone! I am an online nutrition and fitness coach myself but also working with a nutrition coach of my own right now to dial in some specific goals I have and use MFP all the time. If anyone is looking for some extra support, friend me and feel free to ask any questions at all. Just trying to offer some free tips and…
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Agreed with many above. The best diet is the one you can sustain for years to come. The only way any mainstream diet works is if you're in a calorie deficit. You should spend periods of time in a deficit and periods of time at a "maintenance" level of calories as you lose weight so your body can adjust and take breaks…
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@daniel_mdsn28 Yes, a good strategy is to burn some fat before trying to focus predominantly on gaining muscle. However, you should so some form of resistance/weight training weekly even if fat loss is your primary goal. If you're newer to lifting you'll find it easier to burn fat and gain a little muscle at the same time.…
