sijomial Member

You have the gift of making choices..... If these social media influencers make you unhappy (clearly, they do make you unhappy!) then don't click on them. That they choose a certain physique is their choice and you can make you own choices too. If you don't want to gain weight then eat a bit less - that again is your…

You need to be a lot more specific about your endurance goals, what your current capabilities are and also what your current routine is. e.g. My endurance goal this year was to set a PB for a 100 mile bike ride, that duration of endurance and the endurance/fitness to get through a HIIT routine (20 minutes perhaps?) are…

First think about what your exercise goals are short and long term (please don't say weight loss!). Then arrange an induction at your gym where they should show you all the equipment and facilities and set you up with a basic program to get you started working towards whatever your fitness goal are. Knowing where things…

BMR and TDEE are very different things, my TDEE is often double or more my BMR which is why I asked what you are calculating. No 3.5 weeks isn't at least a month, it's not even a whole month in February! Ask yourself how much will a temporary stall matter in a year's time. If you are confident you are in a genuine calorie…

"I initially upped my calories to 1600-1650 based on the bmr calculations for the exercise frequency" What do you mean by that sentence as exercise plays no part in calculated BMR? Did you mean based on a TDEE calculation perhaps? "I don't see how increasing my workouts reversed my weight loss." It's extraordinarily common…

Doing the same exercise everyday for the same intensity and duration is a pretty awful way to train. You could do much better as regards fitness benefits. Apart from anything else it sounds desperately boring. BTW - 300/cal an hour is a very modest level of intensity for a male if you are estimating that accurately (from…

@Djproulx Not sure if this is what @feisty_bucket is referring to but the link below is to Layne Norton's recent review of IF / TRE vs. iso-caloric everyday restriction. He makes the great point that if the time restricted eating style of IF makes dieting easier for an individual that's the real benefit - adherence. Ditto…

The quality/nutrition of my diet wasn't the problem, I just needed to reduce the quantity for a while.

I'm a cyclist rather than a swimmer. Mostly I skip breakfast (so essentially 16:8 but without defined windows), for regular non-intense rides up to a couple of hours I don't need to have breakfast. Ditto for gym strength training sessions, no fuelling required, no impact to performance fed or fasted. But I'm maintaining…

Where is the option for both?

Your "coach" didn't simply simply confuse the two terms and call your BMR your TDEE, they actually do think your BMR is maintenance! That is simply appalling. There are many BMR calculators around including right here on this app so I ran your stats and your estimated BMR came out at 1654. Close to your scales which will…

The app doesn't suggest your calorie goal - picking different rates of weight loss is your choice and massively affects your base calorie goal (to which you should be adding exercise calories). BMR isn't maintenance calories - that's TDEE. BMR is what you would burn at total rest and in a fasted state - a long way from…

"Has Myfitnesspal helped anyone to lose weight?" Yes! Personally at 1800cals + lots of exercise calories. 2lbs / week and just 1200 cals sounds awful - are you sure you want to make this process that hard and unpleasant? Really, really think befoe picking the fastest weight loss rate possible, there are lots of drawbacks…

I train for strength rather than bodybuilding but to me the basics are still the same - train well and train consistently. At 62 there are differences in how I train and the major age-related one is that I have to be more sensible about warm up and recovery. Getting over injuries does seem to take longer now which…

"but to not lose any weight in a week drives me crazy" - that's not a good place to be. People going for fast weight loss are massively over-represented on these boards reporting weight loss stalls and results not meeting expectation. And of course giving up and failing. "I feel as though my mind is finally in the right…

"Maybe decrease deficit?" - Yes! In your situation I would aim for no deficit at all for a few weeks. Taking a diet break isn't undoing your progress, it's actually consolidating it. Learning to adjust your calorie allowance for changing circumstances is one of the skills needed to maintain long term at goal weight. How…

Yes, all calories are created equal - that's how units of measurement work, they are uniform. Think you mean not all FOODS are created equal, but that's pretty obvious I would have thought. Calorie is not a synonym for food. BTW - I rapidly gained a lot weight eating just home cooked healthy food because I was in a…

Predominantly I exercise because I enjoy it and enjoy living in a healthy, fit and strong body. I've had periods of being either unhealthy, unfit or weak and it really affects my mood badly. As I'm very self-competitive my choices of exercise also gives me a nice outlet and feelgood factor. Nice bonus from doing a high…

Stomach vaccuums, Pallof press with a resistance band (or similar), there are many plank variations to suit most levels. Squats, lunges, calf raises, stair climbing (choice depends on what you are trying to do for your leg muscles.....) Back injuries are very varied but my lower back is a mess after a multitude of disc…

If "none" was an option I would vote for that. Gym goer - depends what you actually do at the gym! If it's weights then a tracker would need to have a specific mode for that as HR based estimates are inappropriate for weight training. Or you could just just the strength training category in the cardio exercise diary here…

If you are calorie counting why would you ignore a significant impact on your calorie balance? Even if you are not calorie counting you need to eat enough for all your body's calorie needs and that includes exercise. The way MyFitnessPal is designed to be used someone should be eating back their exercise calories whether…

Trying to maintain "a constant weight" isn't going to work as fluctuations are normal. Try instead to maintain in an acceptable range with limits that trigger action when your weight trend exceeds your chosen range. BTW - being 64 doesn't stop you maintaining weight.

Maybe you are wasting your focus on things that aren't actually necessary? None of the things you list are required for weight loss and if they are making your job of being in a sustained calorie deficit harder they are counter-productive. Personally I think walking is great (for health) but if the rest is making dieting…

FYI - MapMyWalk is giving you a gross calorie estimate and not a net calorie estimate so will be double counting what you would have burned anyway in that time period. This walking calculator gives you both options so you can see the difference. https://exrx.net/Calculators/WalkRunMETs

All those foods are fine foods but it's really best to look at your diet as a whole rather than think of individual components and try to categorise them as "good" or "bad". Someone could eat all those foods or none of those foods and have a healthy, or unhealthy, overall diet. My over-arching motivation is long term good…

No one knows anything about you and your goals. The more info you give the more personalised the advice can be. Yes you can lose fat and gain muscle at the same time by eating at or close to weight maintenance levels and training effectively. Whether that is your best option depends on both your situation and your short…

Unless it's a multi hour bike ride - usually nothing, I have plenty of energy onboard already. What exercise are you doing and for how long? Are you struggling for energy during exercise or just think you "should" have something? If you give more specifics people can give you personalised advice. The range of "exercise" is…

HIIT is cardio. But there's a very high chance what you are doing that is called HIIT isn't HIIT anyway - about 95% of what is advertised as HIIT is more like sub-maximal calisthenics and circuit training. (BTW - even pro athletes wouldn't do three sessions of real HIIT every week as that would be an awful way to train!).…

You got several responses to your previous thread asking the same question - https://community.myfitnesspal.com/en/discussion/10869340/how-to-determine-optimal-cardiac-aerobic-exercise

I weigh daily with a simple digital scale. Interestingly when I was losing the majority of my weight I had two digital scales at home and when tested against a calibrated scale it was the £20 one that was perfectly accurate and the £80 that was out by 2lbs. Frequency of weighing is the subject on many threads on here!…