xrj22 Member

I would focus on making sure you are getting enough protein (at least 60 - 70 g per day, maybe more depending on your size and activity level). Then make sure that you are eating health whole-foods. If a lot of your carbs are coming from added sugar, white flour, white rice, etc. then it is not healthy. If you are…

for weight loss, glycemic index is irrelevant. It is the total number of calories that matters. For controlling diabetes, or avoiding insulin resistance/metabolic syndrome on a moderate carb (i.e. not keto) diet, glycemic index is a better way than carbs to create guidelines about what foods to eat vs. avoid. However, if…

It depends. WHY do you want to loose weight. Are you under-weight? or are you trying to build strength? or trying to build muscle mass/physique? or a woman wanting more curves? The answer will be different for each scenario.

As for intermittent fasting, I think there is good research showing that it works because you eat less calories. If you eat the same number of calories, it doesn't matter WHEN you eat them for weight loss. I haven't seen good research on IF and insulin levels, but my logic is that the human body was not meant to graze…

Can you set a rule for yourself that all eating needs to be while sitting down at the table, with a plate and silverware? Try to separate cooking and eating. Cooking is an activity that does NOT involve eating. Eat at a different time and place (i.e. the dining room table). If you want to get a snack, get it out, put it on…

Yes, I am also single and used to eat out a lot. That is what got me into trouble with weight and high cholesterol. Also, for me personally, eating out alone usually leads to more alcohol consumption. There isn't much to do except drink a wine or beer while waiting for the food to come at a restaurant. I am sure it would…

Talk to a dietician about glycemic index, not just carbs. Depending on what your diet is like now, you may do better to start by cutting out (or greatly reducing) high glycemic items like added sugars, refined flour (white bread, cookies, cakes), white rice, potatoes, pasta, etc. Many diabetics can do OK with carbs from…

frozen cherries (thawed) are great. If you want more protein, try greek yogurt and/or pecans, walnuts. I like to use a lot of cinnamon, and often some nutmeg, cloves, ginger, and/or allspice. raisins, applesauce, walnuts and cinnamon is also a good combo (with molassas if you are using sweetner.)

My favorite for summertime is salads that incorporate some fruit and greens: like star-fruit on a lettuce or spinach salad, spinach strawberry salad, recipes that incorporate blueberries in a salad or slaw, watermelon with mint.

I don't think it is necessary to hit a certain target on fats, sugars, or carbs. I think you should make sure that you get enough protein, and then make sure that you are eating HEALTHY. If it is whole, unprocessed, low-sugar food, the exact numbers won't matter. If the carbs are from things like beans, lentils, whole…

Can some of you comment on what the golo website and supports are like? worth wile? the home page doesn't really give much info about the program.

I like Hasfit videos on youtube. They have a lot of choices: HIIT, cardio, strength, and different lengths. they are mostly interesting, and the trainers seem like nice people, not jocks. Does your gym have classes. If so, I recommend signing up. At least at my gym, I have found that the classes tend to attract the…

Meal prepping has helped me a lot. I usually eat vegetarian, but some of these ideas might apply to you as well. I usually make one "salad" and one soup/stew/chilli at the beginning of the week and put them into single portion size tupperware. The "salad" is usually some sort of bean or lentil salad. These type of things…

I find journaling very helpful. If your anxiety includes worry/overthinking, it is very difficult to STOP thinking about something. As soon as you tell yourself to stop thinking about something, it just makes you think about it more, and then you get mad at yourself for thinking about it, and that makes you worry about it…

When you say that setting an alarm to tell you when to go to bed doesn't work; do you meant that even though you have an alarm, you still don't get into bed at a reasonable time, or that you are getting into bed at the right time, but still not sleeping well? This may sound silly, but what worked for me is getting a…

I am in a similar boat. 2.5 years ago made some big changes and really turned around my cholesterol (and improved glucose thought that wasn't really a problem). back slid, avoided doctors for a while, and when I finally bit the bullet and went, by numbers were not as bad as before, but back into the "high" range, which is…

I would say, think about WHY those two cocktails are important to you, and then decide what you really want. Is the alcohol important? If so, do you think it is healthy for alcohol to be that important to you? Is that something you might want to change now while you are making healthy changes to your life? Or do you feel…

Dieting or working out should NOT cause leg swelling (edema). Ask your doctor about it.

For easy home-cooked meals, try anything with lentils (soup, salads), black bean soup or chili, dips made with tofu, greek yogurt. For ready-made products at the grocery, Morning Star brand products (freezer section). They have black bean burgers and "sausage" patties that are quite good. I do the burgers with just steak…

Don't worry about the "what if's" now. As you get closer to your goal, you will have a better idea of what is reasonable for you, and if your family disagrees, then deal with it then. Remember that everyone is different. Even if you have the same body fat% as the person in the picture, it may look different on you. When…

I don't find weighing and measuring necessary. If I am eating healthy, and logging, then I eat sooooo much healthier than my usual diet. If weighing and measuring does not feel like a sustainable habit to you, then try it without. If you are satisfied with your progress, then keep doing what works.

Why are you wanting to loose weight before surgery? When is the surgery? Check with your doctor/surgeon about whether loosing weight before that is really a good idea. Yes, being less overweight generally improves surgery outcomes. But a crash diet or sudden weight loss will not bring your risks down to the same as a…

If you are under on your calories, then no wonder you are hungry at the end of the day. However, sweet snacks are not a good habit to get into. It is up to you whether a snack at night seems like a good idea, or whether you would be better off confining eating to 3 meals. Either way, get a plan that seems healthy and…

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So true. I know so many people who pass up opportunities because they don't want others to think/notice their fat (i.e. missing reunions, refusing to go to activity that would expect shorts or swim suit, avoiding formal dresses). All because others might THINK they look fat or bad, or that others will notice weight gain.…

Certainly bad timing for that question. However, the question in its self seems quite appropriate for a teen age physical. Although you were eating healthy, a lot of average-weight teens are not. It can catch up to them later. Teens are usually just starting to branch out from what their parents are feeding them. An…

Also, if "exercise" doesn't sound fun, you might enjoy bicycling. Easy on the joints, and the scenery can be great.

If you want something you can do at home, look on youtube for free workout videos. Hasfit are my favorites. They offer a lot of choices, and always have an intense and a modified version so you can suit it to your fitness level. Many require no equipment. There are also some with hand weights (pick the weight that is right…

Are you sure that the foot pain is neuropathy, as opposed to plantar fasciitis, heel spurs, arthritis etc.? If you are also upping your walking or activity, there are lots of possibilities (or sometimes these things just come on randomly without any major changes.)

For weight loss, it doesn't matter. Calories are calories. Make sure that you are getting enough protein, and then the rest will be either fat or carbs, and it doesn't really matter. For health, the # of carbs is not as important as the kind of carbs. Avoid added sugars, white flour, white rice, pasta, and other highly…