wm3796 Member

Once I started using the monthly injectable migraine meds my headaches decreased 90%. Made my life so much easier and could exercise. Before then could not exercise or barely function when I had migraine attacks.

Try small changes but keep those and just keep adding to those. Lots of small changes over weeks to months add up to big changes. Ideas: I will reduce or limit sugary sodas/coffee drinks to only 1x a2week. I will try to meal prep healthy food 3-4x a week. Once you got that(or ideas such as) then keep that or improve on it…

@AnnPT77 curious about the crispy peas, beans, lentils. Do you make these yourself and how do you do that or buy them and where to find? I’ve only seen the veggie crisps in the potato chip aisle.

Slow down when eating. Put your fork down and let your food digest. It takes time for your body to digest and send out its satiety hormones(what makes you feel full). Add whole foods,limit ultra processed foods, and try some foods that are filling for low calories(such as leafy greens, etc).

As you lose weight your calorie needs unfortunately decrease. You may need to reevaluate your daily calorie needs to keep losing weight, even if it’s just lowering calories by 100 a day

It is extremely hard to exercise your way out of a bad diet. Food choices and calorie management is key. An hour of intensive exercise for me only burns up to 500 calories( though would be more for someone heavier than me). I can easily eat 2-3 cookies and that be 500 calories. And it is very hard to keep up very extreme…

I would want to know what “anabolic enhancing compounds” are in it…if it is creatinine then that is ok but other substances could be a concern IMO.

I used to also not like salads because the cold crunchy aspect of Romaine lettuce wasn’t appealing to me and didn’t like raw tomatoes or cucumbers. I tried mixed greens and instead added berries(strawberries, blueberries, or blackberries) and let it sit out on the counter for a while to avoid the cold crunchiness texture.…

Try some inserts geared toward your feet. Can get different types at running stores, REI, etc. you don’t need to buy very expensive ones that are custom made.

You need to be in a calorie deficit each day or for the week if that is a better approach for you. Exercise is great but often the calories you burn are overestimated. So eat back those calories with that in mind( I ate back only half of my estimated exercise calories during weight loss). I lost 25 pounds in…

@springlering62 Interesting… you add water. I’ve never done that, only almond milk or Fairlife milk. Is the taste still good and not watered down?

Use a food scale for all the food you eat including sauces, oils, dressings. When I started doing this I was quite off from my eyeballing and measuring cup methods.

I prelog most of my food before I eat most of the time. When I don’t I usually end up eating things I wish I hadn’t. When you start prelogging the junk before you eat it, you will see how many empty calories are there and may change your mind to something else… like whole foods. When I eat Whole Foods like lean meats,…

Make sure you are using a food scale and weigh everything you eat. Include all oils, sauces, dressings.

You likely need to be more stringent on your food diary and logging. Make sure you are using a food scale and not just eyeballing portions. Be sure to include all oils, sauces, etc and even small handfuls of nuts, crackers, etc can add up calories that I often didn’t realize. I found that greatly limiting eating out helped…

I like to use low carb tortillas, spray with olive oil, salt, and put in air fryer.

Exercise calories are often greatly overestimated by most trackers,, sometimes up to 40% more than what you actually did. Many have eaten all of their exercise calories without problems but for me I only ate half of my exercise calories back and worked well for me. I lost 30 pounds in perimenopause.

Try for small goals rather than big ones that are overwhelming. Examples aim to log everyday for a week and adding extra vegetables to 1 meal everyday. Then the next week you could add 2-3 mini goals like limiting snacking to only fruit or vegetables and perhaps walking for 20-30 minutes daily. Then just keep adding. Soon…

Blueberry muffin made with Greek yogurt and ninja creamy chocolate peanut butter protein ice cream

Looks like just trying to sell you bunch of supplements. I listen to several trusted MD/PhD health based podcasts and have gotten information that way. Example, Peter Attia has given names of some supplement companies he buys from. For certain basic supplements just a brand name from pharmacy meeting USP standards is just…

It all depends on your current weight and activity level. I would log and weigh for at least 2 weeks and then could increase daily calories by about 200 from maintenance if you want to increase your weight. You can see how that goes and further adjust as desired. If you are trying for muscle gains then ensure protein is…

6 oz chicken breast has 52 grams protein. Also plain Greek yogurt and can add some berries to keep sugar low is good source of protein. Skyr yogurt is high in protein. Sliced turkey, lean beef cuts, eggs and added egg whites are higher in protein. I typically have almond milk with scoop of whey protein to get my first meal…

I have the Food Saver brand vacuum sealer and have been using this brand for over 10 years. The way everything lays flat and then you can just drop the sealed bag into boiling water to heat up and then eat( if it was already cooked prior to freezing) is so convenient. I frequently make double batches with one to freeze of…

The best thing for weight loss is being in a calorie deficit. Workouts are great for health and help in maintenance but tracking calories and staying in a calorie deficit is really the way for weight loss. Don’t stop your elliptical but also track your foods and maintain your calories below your maintenance calories to I…

Sugar free gum, no calorie flavored seltzer, Chobani zero sugar Greek yogurt, Chobani flips. The cravings definitely get better as you eat more Whole Foods and less processed foods.

I would just focus on total daily calories and not worry about much else. Once that is doable can try to get your daily gram of protein needs which depends on your ideal body weight and keep your calories in check. I never really worry about the other numbers unless you have specific medical reason.

I have been in maintenance for nearly 7 months and weigh daily. It keeps me on track.

I used to drink a diet soda everyday and then switched to flavored no calorie carbonated water with only 1 diet soda on the weekend. Then after a few months stopped the diet soda completely. Sometimes not quitting cold turkey can be helpful in the long run. Just come up with a plan and stick to it

That is at times very challenging. These are things that work for me… chewing sugar free gum, water, flavored no calorie seltzer, go for a walk

I am a member and love the workouts there. I have also been doing the strength 50 classes 2 x a week. I did not sign up for the transformation challenge but am looking forward to this months workouts. Catch me if you can on Tuesday is always so hard! Good luck with TC!