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I agree with this. What matters is what works for YOU. I like to change it up, and of course sometimes go lower in weight. Someone said get a trainer to help with form. Sometimes that is a good idea, but I've even had good trainers help me get an injury because of their theory about this or that, going lower in an exercise…
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All the social media sites are really odd unless you use it enough with consistency to find it's usefulness and personality, and tune out noise, and unplug sometimes, and each system actually very cool in their own unique way.
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Oh how I hate seeing that cycle. It is the biggest hindrance to fat loss goals ever. FASTING: Don't make this complicated. It is merely the time between meals. We all fast when we sleep. We all spend some time fed and not fed. There is no wrong or right way, but certainly if your body is weak, you have no energy, you feel…
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You won't really build much muscle walking. You will only burn a little calories, not much, the work horse of fat loss is the calorie deficit and not really exercise. The trick for fat loss is to have a few days under your bodies maintenance needs to lose fat. If done consistently this is like paying off a debt. It happens…
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5’5” Approximate Maintenance Calories: 1780 (give or take some) Maintenance is the amount for you to stay the same, not gain or lose fat. It will ebb and flow slightly with the days and seasons. So absolutely 1500 is a calorie deficit for you. The closer you get to your goal the closer you need to eat at maintenance, or…
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At 5'6" as a young female most like your calorie needs to stay the same is 1800-1900 calories. Anything under that will cause fat loss if done consistently over time. You don't have to worry about starvation mode until you get to 12% body fat (the Army doctors proved that in a human study). However if you internet search…
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At 5'7" Your maintenance is approximately 1900 calories a day. Your deficit is kinda low for your height, that might work better for a shorter person. 1400-1500 would be a perfectly healthy calorie deficit for you to lose body fat. Here's the thing with calorie deficits. Your body adapts and it feels fine, but actually…
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Yes you can. It's consistency that matters most. That is mostly likely under your maintenance calories so yes! People get too fixated on deficit amounts, when the number you need to know is your maintenance (I believe MFP calls it TDEE), but whatever you call it it's what your body needs daily to survive and stay the same…
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The calorie deficit over time is how you lose weight. Maintenance calorie needs ebbs and flows daily, but it's always in that range within give or take a couple hundred calories. For some people that weight range is step on stage fitness model ready, for others it is just right to be at the higher end, or maybe in the…
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Good thing our body gives us the real truth. Start where you want and tweak until you figure it out. It's easy, if over time you gain body fat, it's too much. Amazing how it works.
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Some of us were alive before the internet, no big deal.
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Looking at all your food values is very eye opening. Keep learning, keep going, you will figure it all out if you are consistent and never give up. You find foods considered "high protein" to actually be higher in carbs or fats, and all sorts of interesting things. Don't get caught up in the modern paranoia ... "If we…
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Oh yes, the ebbs and flows of fear of foods as we learn to maintain. Just keep it simple and remember that your body needs all the things in balance. Trust your maintenance calories and it's okay to eat protein, carbs, and fats!!! You got this!!! You will figure it out as you go, trust your body, it has all the answers you…
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Yes it does. So does coffee have 3 different ingredients that suppress appetite, one being caffeine. These natural remedies do take off the edge, but not even the most potent appetite suppressant can combat the powerful hunger hormones that come from stress or eating too low, and/or exercising to fatigue and eating too…
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I agree with the others and the hugs. Basically since it's mainly diet (and the calorie deficit) there is no reason you can't succeed. Plus all the mentions here on workouts that can be done at home. Literally there are 1000's of examples all over the internet, Instagram, youtube, of moms who got fit again with many kids…
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It's different for everyone. All calorie counting is an estimate anyway. Most HRM's are far more high then reality so if you find you "eat back" and don't lose any weight over time, then it's simple, back down your calories a little until you do lose weight over time. This applies to any calories as long as you know your…
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Others already explained calorie burn. Basically if you find you plateau lessen the calorie burn number and go with actually calories consumed. Especially for shorter people, but pretty much estimating calorie burns for most people hinders their ability to actually be in deficit. The shorter you are, the smaller your…
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Mainly notice the word Intermittent and everyone forgets what the word means. Everyone fasts when they sleep at night and in between meals. Don't fall into the all or nothing trap, or making it too complicated trap, or thinking every day has to be the same, or getting stuck in a rut with eating patterns. In the end, all…
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Once you realize the calorie values you have to make the choice of what nutrition is most import for your goals. It always comes down to the amount of calories and being in a deficit consistently. Not too low then too high - nice and consistent under your maintenance needs for the day more days each week, it doesn't have…
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Taking a shot of it plain is about the silliest thing I've ever heard of. Just put a tablespoon in some salad dressing every day instead. You get the same health benefits from it that way. Other days you can have fresh squeezed lemon. Everyone has all these "healthy potions" backwards. Eat healthy and things work better…
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Look up the Minnesota Starvation Experiment on the internet if you want real data on that subject and not the opinions of everyone here. https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment This is an experiment that would never be allowed to be done again, but the data is priceless and all good nutritionists have…
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Any time you feel like you need the extra energy. Protein shakes are great for busy modern lifestyle when people don't have time. Whole food of course is best, but I think it's great you are getting protein in as many people lack it. I also think it's great that you break it up into servings more often protein is the one…
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You are worried about nothing. You are still at a calorie deficit, or UNDER your what your body needs to maintain. You are losing sight of the true picture. A deficit is for fat loss. Eating normal maintenance is actually what your body needs. All you need is a slight deficit over time, or more days per week at a deficit…
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As far as "fast" that is usually just water weight. As soon as you return to normal eating the water level in your body returns to normal.
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No not really. The absolute fastest way to lose weight and KEEP it off without the yo-yo is to simply eat healthy, enough protein, fat, carbs, fiber, micro nutrients, etc. a couple hundred calories under your maintenance. Slow is fast. Slow is consistent. Slow works for life. Sugar isn't bad, but too much pushes out the…
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I give it one calorie per minute, and then I only eat more or less according to what my body tells me I need. Over time I've found cardio makes me more hungry, weight lifting not so much. Experiment and see what your body tells you. If you gain fat obviously the "eat back" calories are too many.
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Actually you CAN gain muscle while you lose fat. Many have proven this. Start with the recommendations MFP gives you and tweak from there. Most people do better with a little more protein and slightly less carbs. A good base to start with is 40/20/40 % on protien/fat/carbs, and then tweak from there depending on your own…
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THIS!!!! ^^^^
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The highest protein foods are in this order (high protein to calorie ratio): White fish, egg whites, protein powder isolate, bone broth, then lean chicken/turkey/pork, then yogurt and cottage cheese. It's not that the other foods don't have protein, but the ratio of protein to calories drops off dramatically after that.…
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Yes, it's okay, but more important is to understand WHY it's okay. 2 tsp of table sugar in the morning is one limited data point in your overall day. The reasons why some "dieters" might not have that particular 2 tsp of table sugar: Carbohydrates prevent ketosis which is the basis of popular fad diets, although there are…
