JesterMFP Member

I wouldn't say that my body changed much from running in terms of how it looks. It changed other things (I got much fitter for example, and it helps me manage my depression.) What really has changed how my body looks is strength training.

Having cracks in your consistency and being able to take them in your stride is much, much more important than not having any cracks. You're fine. :smile:

I don't see the part where you did something bad.

You don't need to accept that you're fat. You need to accept that you are someone who is a healthy weight (not even borderline overweight) who isn't happy with their appearance. Reducing body fat a little may go some way to address that issue, but I suspect from your posts that it isn't going to fix everything. Realise…

as others have said, I carried on eating the amazing foods I ate before, but in the appropriate portion sizes to fit into my calorie goal. Over time (and I'm talking 2+ years), the foods I eat have changed a little bit as I've paid more attention to nutrition. I have to stress though, that this has happened gradually over…

I don't get too exotic with my shakes. I usually do 1 scoop of chocolate protein powder, 2 tsp cocoa powder, 200 ml skimmed milk, 50 ml unsweetened almond milk (not really sure why I started doing that combo, but it's stuck) and sometimes I'll add a few drops of mint or orange extract or 1/2 a tsp of hazelnut coffee syrup.

There is a lot of conflicting info out there and ultimately, you have to find what works for you.

It's made me a lot fitter than I was before. It's given me a decent weapon in my depression-fighting arsenal. And, it has increased my confidence, determination and emotional resilience. It might sound silly, but in the beginning, when I started pushing through the anxiety I used to feel at running for a whole 5 minutes,…

^Yep. You can actually gain a lot of strength without actually gaining muscle mass. It's possible you've gained a little muscle if you're new to strength training, and especially if you're obese, but generally speaking, you need to be eating a surplus of calories to gain muscle mass. Doesn't mean you shouldn't exercise…

Yes, all of that too. :smile:

Yup. Lowering carbs does not help me manage depression at all. I do think that nutrition is important, and for me that means getting enough fats, carbs, enough energy in general, and not being deficient in vitamins/minerals.

Well, with the MFP method, you're supposed to add your exercise calories and eat those back, so it generally works out around the same. The difference is whether you want to estimate exercise calories burned and have the mindset of "eating them back", or whether you want to eat a flat amount of calories each day regardless…

I don't find protein bars to be the best "bang for your buck" - either financially or nutritionally. Check out these suggestions for protein sources: http://www.myfitnesspal.com/topics/show/926789-protein-sources If you're going to go the supplement route, buying some whey powder would be more cost effective in the long…

^These. Already used a digital food scale, and have borrowed some weights.

Reading between the lines of your post and your profile, I'm wondering how you approach "dieting"? Just how restrictive are you? The key to success is creating a lifestyle that you can actually live with, permanently. Make small, sustainable changes. Don't cut calories too low, eat food you enjoy, get some activity that…

I'm not sure how cheat days can be a myth, since lots of people have cheat days. Whether or not they're a good idea depends on the situation. If it completely wipes out your deficit, not a good idea. If it causes you to binge or generally gives you a worse relationship with food, not a good idea. If it helps you to adhere…

Lunch: 1-1.30pm (sometimes earlier depending on my work schedule, but preferably 1pm) Tea (dinner): 7-9pm snacks: after tea (no cut off)

Stop labelling individual foods as "clean", "dirty", "good", "bad", "healthy", "unhealthy", "crappy", "cheating" etc. Look at the overall diet. Eat for nutrition; if she is really concerned with a healthy diet, perhaps she could aim to hit certain targets for eg. protein, fibre, portions of vegetables, micronutrients etc.…

You've already got lots of good advice and your diary's still closed.

Get leaner with a calorie deficit and maintain the lean mass you already have by eating enough protein and doing some resistance exercises. You won't get "big" by accident. You won't achieve the looks in the second and third groups by accident, I promise. Those bodies take a long time and a lot of work. The last lot in…

Some people need help to overcome binge eating and emotional eating. There's no shame in that. If this is really that important to you, and the binge eating is what's holding you back, maybe getting proper help is the next logical step.

^Yep. I\ve had a few changes in circumstances since I joined MFP, and each one has taken me a few weeks to get into a new routine. At the moment, like you, I'm struggling to fit exercise in. New responsibilities at work, longer hours, feeling more tired, being a member of a gym that is tiny and sometimes gets full, dark…

For some people, that happens when they restrict a certain food that they like for a long time. (ie. being overly restrictive with foods you like makes it more likely that you will crave them and give in at some point, maybe even binge.) I eat chocolate nearly every day, in small portions though, and I don't feel sick from…

As well, maybe try to see the diet and the exercise as separate goals. Focus on meeting your calorie goal to lose weight, and then focus on exercise/fitness as something separate. If one week you feel demotivated about exercise, it doesn't have to affect your calorie counting. I don't know - maybe that would take some of…

Good luck. :flowerforyou:

Hair loss can be caused by lots of things. If it was me, I'd go to the doctor to try and pinpoint the issue. I notice on your profile that you indicate you're eating a low protein diet. Low protein can definitely be a cause of hair loss.

I steam them, pan fry them, or add them to pasta when it's boiling.

Ok, so yoga, swimming, pilates, cycling, free exercise videos on youtube... lots of gentle exercise options out there if you don't want to walk. Don't wait to be motivated, just make a decision and do it. :smile: Or... don't do it yet. It won't stop you from losing weight. Just stop beating yourself up about it. You don't…

I would stop talking about it, and when they make unsolicited comments, just try to ignore it. I'm aware that my calorie counting annoys some people (and to be honest, I find it slightly annoying sometimes too!) so I don't do it around other people. I wouldn't take out my phone and start logging stuff in front of other…

You can definitely be successful losing weight without exercising. Exercising is great for lots of things including general health, improving mood, improving confidence, increasing energy, maintaining lean mass (eg muscle & bone density) as you lose weight, better body composition etc. So, I'm not going to say don't…