JenMc14 Member

I would say it's normal, plus you could have slightly more muscle on one side, and as you lose fat are noticing it more.

You need to go to a group or see your therapist, and make sure you have the right coping techniques.

You won't build significant muscle eating at a deficit, and I'd imagine using Herbalife, and just eating lunch and two snacks, not knowing how many calories, you likely won't gain muscle. You can gain muscle eating anything, though, so long as you're in a surplus.

Bunless burgers with veggies on the side Pot roast minus the potatoes Quiche/frittatas Giant salad with egg, bacon, avocado and whatever veggies you like Full fat Greek yogurt with a lower sugar fruit added in Sausage stuffed peppers Spaghetti squash with meat sauce Jalepenos (or your favorite peppers) stuffed with cheese…

Do both strength training and cardio. For strength, don't work the same body part two days in a row, muscles need rest. So, if your program is full body, put a day in between. If you do a split like upper/lower, the. You can strength train each day if you wanted. It's a matter of what you like to do and will stick with.

Check out FitnessBlender.com. They have a good selection of different types of workouts. Invest in some adjustable Dumbbells and/or kettlebells or resistance bands if you can. A bench, rack, bar and plates would be awesome, too, if you have the money/space.

You can run and lose weight, so long as you're consuming less calories than you burn.

Eggs Dairy Beans Quinoa Nuts Seeds

Lift weights/do resistance training. Eat at maintenance and go for a slow recomp.

I would do sedentary, then log the exercise. If you're really active at work, maybe eat a little more if you feel like it. You could probably get away with lightly active as well. If you want to include exercise, if you're only doing it three days a week, I'd probably keep it at lightly active. Possibly moderately active…

I would also leave it as sedentary.

Eat at a deficit. Do exercise you like to create a deficit. Your body decides where you lose fat from when. It will come off eventually, you have to be patient. I'd say eat at a deficit, doing some cardio and some resistance training.

Just measure it and log it. You might also try a lower cal version. I really like Bolthouse Farms yogurt based ranch. It's not Hidden Valley or anything, but it's better than fat free for sure, and two tablespoons is 45 calories.

Egg muffins: batch cook, then grab and reheat. Sandwich: whatever kind you like, or it you want more traditional, zap some eggs or egg white in the microwave, toast some bread or an English muffins, throw the eggs and some cheese on the toast. A little more time intensive. Greek yogurt and fruit.

How about experimenting with lower cal/unorthodox ingredients? Black bean brownies? Applesauce instead of oil? Obviously the "real" stuff is better, but not if you eat it all in two days.

I've done that in the past and found, because I eat around my lunch break at work and dinner with my family, I was eating slightly less protein and eating more snacks to fill my calories. But I know with tweaking, it'd work fine. I liked it well enough. I didn't stop for any particular reason. If it works for you, go for…

Can you make treats to take to work? If it's the baking that you enjoy, and not the devouring, that might be an option. If you're married/partnered you can also send some with your spouse.

Weigh all the ingredients. Add everything to the recipe calculator. Decide how many servings and enter that. Make sure to measure it how so you know how much is in a serving once it's cooked. Eat one serving.

You might want to look into intermittent fasting, or the 5:2 diet. 5:2 is similar to what you're doing, but only two lower cal days. And, 3.8 pounds in three weeks is great.

For roasting, use any squash. To get the noodley texture, it needs to be spaghetti squash.

For spaghetti squash, cut it in half and scoop the seeds put. I microwave it for about 5 minutes, then let it cool a bit to mark cutting easier.mthen put the halves flesh side down on a baking sheet. I think I usually do 350 for about 25-30 minutes. When it's done, the flesh will be soft, and you can scoop it out with a…

Spaghetti squash Zucchini noodles Shirataki noodles Use it as a topper for sautéed shrimp or chicken breast

Two days a week I lift in the morning and do a spinning class in the evening. I'm also considering running a few evenings a week while doing yoga in the morning. Just be really cognizant of how you feel and make sure you're getting enough fuel.

The scale fluctuates. Water retention, bloating, etc. but, if it's only been12 days, the biggest thing you need is patience.

Do you mean you block the days and drink with no monitoring, or are you talking about physically blacking out from drinking three days a week? The first is changeable, pre log as was previously suggested, and plan. If you're talking about the second, that's not a good thing, and may be indicative of a greater problem,…

I think two a days are fine, if you're getting adequate nutrition and not feeling burnt out. I'd definitely add some strength in there, possibly making that your morning three days a week, with an established beginner plan, then continue cardio in the evenings. Tww days I week I lift in the mornings and take a spinning…

As was said, strength training helps you retain muscle while losing fat, which will help you feel like you look more "toned". Without resistance training, you'll lose fat and muscle, and while that shows a scale loss faster sometimes, you might not like the result as you'll possibly still feel a bit flabby. You don't…

Probably not too many, to be honest. It's going to depend on your weight, how many, how long, intensity of sets, etc.

You can make some of those things healthy. Use a flatbread crust for make your own pizza. Tacos are easy and usually universally liked. Make spaghetti and meatballs, but use zoodles for you. Have chili cheese dogs one night. Use whole wheat buns, or you skip the bun, turkey dogs, lower fat chili, etc. Use leaner beef or…

As was said, enter all the ingredients into the recipe builder. Weigh it. Determine how many servings you want, then divide the total weight by that number, and that gives you your serving amount.