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How much protein and fiber are you eating for dinner? They take longer to digest and help keep you satiated longer. As for the habit of snacking, when you feel the urge, you need to do something that "breaks the chain." Drink a little water, go for a short walk, anything that will delay it. Often this short "break" will…
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Hot sauce is good when you like the flavor and it helps you eat foods you might not otherwise enjoy much (like chicken or fish). It has a few calories and you have to watch the sugar content of some. The "hot" in the hot sauce likely isn't going to raise your metabolism enough to offset the calories it contains.
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First off, congratulations on the weight loss! I agree with @Lietchi that HIIT is optional. If walking is your thing and you have time to do it, keep on keeping on. As for strength training, it really isn't something you can ignore. Being over 50, you're losing muscle if you're not doing anything to retain it. And if…
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Calorie intake and calorie spend are estimates. Unless you use precise carbon testing or live in a bubble, you can't know your exact calorie burn. We estimate it with formulas. Unless you measure every single ingredient used in your food, it is an estimate. And when we guess at things, we can be way off. Another factor is…
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I have my clients weigh-in every 4 days. This smooths things out, yet gives enough frequency to react to a stall. Host of the 40+ Fitness Podcast NASM Certified Personal Trainer (Corrective Exercise, Behavior Change, Fitness Nutrition) FAI Certified Functional Aging Specialist OTA Level 2 Online Coach
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Yes to piggyback on what @Cat0703a said, you have to have an emotional and deep why. Only then can you truly commit to change. Host of the 40+ Fitness Podcast NASM Certified Personal Trainer (Corrective Exercise, Behavior Change, Fitness Nutrition) FAI Certified Functional Aging Specialist OTA Level 2 Online Coach
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Yes, when I interviewed Dr. Pontzer on 40+ Fitness Podcast, he was on to a few myths about metabolism. Our metabolism stays relatively steady even when we are significantly more active. More fuel to the fire, you can't out-exercise a bad diet. Host of the 40+ Fitness Podcast NASM Certified Personal Trainer (Corrective…
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We're never going to maintain motivation if we don't actually care. Take some time to figure out why this is important to you. Once you have a deep and emotional why, commit to change. Commitment will keep you going.
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You might enjoy Dr. Lynn Rossy's book, Savor Every Bite. She was recently on the 40+ Fitness Podcast (https://pdcn.co/e/traffic.libsyn.com/secure/40plusfitness/How_to_savor_you_way_out_of_emotional_eating_with_Dr._Lynn_Rossy.mp3)
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To gain muscle, you need stimulus, nutrition (protein), and rest/recovery. In the beginning, the stimulus needed is relatively low. That's why we usually go with a full body program with compound movements. You're potentially overtraining, but it is hard to be certain without knowing how well you're recovering. Age,…
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The value of a low-carb diet is that it allows you to feel more satiated for longer (protein and fat digest slower than carbs). As a result, it makes eating at a calorie deficit easier. It also helps keep blood sugar levels stable, which helps keep insulin lower. If CICO was the end all be all, then we would always lose…
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Health and fitness are 90% mindset. With most of my clients, we spend a lot of time working on their "why" and developing self-love.
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Welcome! How are things going for you?
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IF can be a great tool for weight loss, but most people think it's about significant calorie restriction. It shouldn't be. Rather it is intended to all your insulin levels to remain lower longer so you can burn fat. If you have any questions about IF, I'd be glad to help. Host of the 40+ Fitness Podcast Head Trainer at 40+…
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Staying motivated is a challenge for almost everybody. To keep things going you'll want to focus on both intrinsic and extrinsic motivation. Intrinsic* Dig down and identify your why. Having an emotional reason your doing this helps you commit to the work. * Set mini-goals that will give you regular wins. Make these about…
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Neither. They are estimates and both are likely to overstate calorie burn.
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Why does your doctor not want you to run? If the issue is heart or blood pressure related, that will drastically change the recommendations I'd make.
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First, why do you want to go to the gym in the first place. Is your why compelling enough and based on self-love? If you had to pick up your spouse at the airport at 5:30am, where would you be at 5:30am? Your why has to be that important to you. Then, establish strategies that help you accomplish this such as: 1) Preparing…
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Because of the insulin response, carbs are used much faster than fat or protein. When you eat carbs, you have a blood sugar rise and insulin is released to store it either as glycogen in the liver and muscle or as fat. Also, carbs tend to hold more water, so a carb bulk will add the weight faster. I'm moving into a cut by…
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Generally, you exercise for fitness and you eat for fat loss. There are two reasons I wouldn't bother with trying to log weight lifting calories: 1) Weight lifting doesn't really burn that many calories. Yes, you are burning more than sitting still, but not much more. And yes, muscle is more metabolically active, but…
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You don't have to buy a program or hire a coach if you think you can do it will forum support. There are groups here that support keto and larger more active keto forums elsewhere (PM me and I'll point you that way). There are also several podcasts on the topic (my favorite ones are 2 Keto Dudes, Ketovangelist, Keto Talk…
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@aar2972 and @Sunny_Bunny_ You're both essentially saying the same thing. Adding fiber to a food ups the total carbs but has a net effect of zero. I tend to agree Dr. Will Cole (Keto-terian) where he counts net carbs for whole foods (fruit, vegetables, nuts, and seeds), but counts total carbs for anything processed. Aside…
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Hollow holds and cable cross chops
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If your goal is weight loss, focus on what and how much you eat. Exercise should be focused on the fitness goals you have. Exercise might have a side effect of weight loss, but you can't out exercise bad food choices.
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Have you considered a ulysses contract? This is where you agree to do something you would never want to do. For example, you could agree to make a donation to the nazi political party if you don't do what you said you'd do. These have been found to be quite effective, but the consequence has to be severe enough to force…
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Calories in and out are calculations and estimates. So don't stress too much about math. Food is doing two things for you now: 1) Providing energy so you can workout (hard). 2) Providing nutrients to rebuild and recover from that hard work. As long as you're getting these two things done, there's no reason to eat more (aka…
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It won't be harmful as long as you use good form. If you fatigue yourself doing deadlifts, you'll more than likely break form on the squats, or drop the weight down a great deal. As long as you're currently using good form, why do shaky legs bother you? It's leg day...
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I'd talk to your physio and see if there are some tight muscles that need self-myofascial release and stretching or any weak muscles that you should strengthen. They would know if you had imbalances and should be able to give you some "homework" to deal with them.
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Welcome! Hope Florence didn't give you too much grief.
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I've read it can take a while to get fat adapted for some endurance athletes. How long are these swims? Even low carb you should have enough muscle and liver glycogen to keep you moving at cardio threshold for 90 minutes. Are you measuring blood glucose and blood ketones? Are you on any meds that might affect blood glucose?
