metacognition Member

If you exercise daily for a long time, your body bounces back quickly and exercise itself - even the tough stuff - becomes as easy as brushing your teeth. Make it a habit and don't take a day off unless you absolutely need it. Inertia applies to exercise as well. If I take a couple of days off, the following workout is not…

I don't eat food that is so sugary, salty, or fatty that it would hook me into a binge cycle. Plain, healthy food helps me eat in moderation and savor subtle flavors. I also don't eat too much at one meal - 200 - 300 is usual, but about 500 calories is my limit per meal. Around 700 or so flips a switch in my body, where I…

I'm doing the same thing. It's genetic. Some of us are born apple shaped. 99% of getting visible abs is going to a low enough body fat level for them to show. If you still have 20 pounds to go, focus on losing them first and the fat is bound to start coming off the stomach. There's nothing you can really do to spot reduce.…

Don't worry about it. I would have had a bite or two of those as well ! I must have had over 20 days where I've eaten close to or over 3000 calories - full boxes of cookies, brownies, ice cream, pizza, fried shrimp. But I'm still losing weight. Moderation and consistency are so important. You WILL win if you have patience…

I think it's beneficial to get variety in a diet - eat a lot of plant species with different levels of nutrition. It's not hard to make a pizza healthy. Start with : 100% whole wheat dough Add: herbs plain tomato sauce (no corn syrup) low fat shredded cheese veggies and chicken, to preference That's a perfectly respectable…

Yes, do intervals. Try 30 seconds running with a minute-and-a-half to recover. Go for at least 30 minutes. Work up to 1:1 run / walk, and soon enough your body will be able to manage a slow, steady state jog. If you go even faster than you think you can during the running portion (tire out completely), your body's aerobic…

1. fried foods 2. chocolate chip cookies 3. white bread, pasta, flour 4. full fat / sugar ice cream 5. cream cheese cake I can eat all of these things if I want them, but I haven't had the opportunity lately. The only thing on the above list that I really loathe is the cream cheese cake, because it packs a massive 500…

1200 seems low no matter how much you weigh. Have you considered doing moderate to intense exercise in the morning, before work? That's how the busy people squeeze it in. :) The easiest way to make your new diet sustainable is to add more high volume, low calorie foods ( like fruit, vegetables) and to eat a good amount of…

flea market: cilantro, carrots, cucumbers, peppers, acorn squash, strawberries, blueberries, melons (so much sweeter than the store!) salvage grocery: oatmeal, cereal bars, canned vegetables, canned tuna / salmon, dried fruit, odds & ends regular grocery: meat, eggs, fat free cheese, items on buy-one-get-one, cocoa powder…

Your post is awesome. I don't use salad dressings, but that recipe looks delicious!

Yes, spot reduction is impossible, so focus on lowering overall body fat and increasing muscle mass. Definitely lift weights. Having sleek muscle definition on your thighs or upper body will detract attention from the knees. If your body fat gets low enough, it will eventually start coming off of those problem areas.

It's disappointing to lose only 1.5 pounds ? That's about three times more than I lose on a good week. Don't be impatient about weight loss. It's a process that will take years, depending on where you start, and maintaining.requires years of the same effort, but without the hunger caused by a deficit. It's a lifestyle. 1.4…

If you're starving and it's a genuine hunger, then you need to eat more unless you are just starting out on a weight loss program and your body is not used to the changes. You may also want to try smaller meals throughout the day so you don't go too long without food. One coping habit of mine is not to cook with much fat,…

I would stock Chips Ahoy or Soft Batch cookies on hand and sit at my computer all day. I would eat vegetables and whole grains some of the time, but also dive into macaroni and cheese, chilli over white spaghetti, and put margarine on everything. I would usually go for four hours or more without meals, and then just eat a…

Awesome! Soon you will be able to find healthy substitutes for all of your favorite foods, and you won't have to feel like you are giving up anything special.

Yes, replace the protein - about a gram per pound of body weight is what I've heard as the recommendation from fellow lifters, although several government organizations have extremely low limits. If you get your protein from beans you'll have to be super careful about calories because you need to eat quite a bit to hit…

1 serving traditional oat meal 1/2 cup blueberries 1 tsp honey pumpkin pie spice (to taste) Microwave in water, following package directions. Add blueberries. 2/3 cup frozen mixed vegetables half a can of salmon in water (or 1 serving smoked salmon) Costco organic 12 spice seasoning (salt free) 4 egg whites Mix on the…

My story is similar to yours. I am around 4'11" and just over 100 pounds, although this is a healthy size for me. But I had a 3,000 calorie binge this week. It wasn't anything to do with my feelings; there was no shame or guilt attached. I eat a lot of nutritious food daily, and exercise. But I am prone to overeat if I get…

When heavy people start to lose weight they lose a big chunk of water weight to start. Chances are if he resumed normal eating at maintenance, he would only be down a couple of pounds. But that's not a bad start! Good job for him! At higher weights, little changes equal big results! The scale screwed with me this morning…

Tastes great on its own, or eaten alongside a fruit like pineapple or grapes. Good way to boost your protein levels at a meal. Also tastes great with vegetable soup. P.S. Great Value 1% cottage cheese tastes really disgusting. It's watery and pretty sour / brine tasting. Land 'O Lakes 2% is much better, with a richer…

It's the simple sugar, without protein or fiber. Leaves you hungry in about an hour, I remember. How about eating fruit with a protein instead ? You can artificially sweeten oatmeal or sweet potato so it's more like a desert. Add truvia, cocoa powder, pumpkin spice, whatever you like. You can even use Yonanas to blend…

Agree about the sleep and stress. I can pack away 3,000 calories if I'm sleep deprived, it's like flipping a hormonal switch. Don't feel full, either. If I've had enough rest it's easy to stick to goal.

Why would you want to eat 40% protein as a runner? I lift weights and 1 gram protein per lb of body weight is pretty sufficient for muscle growth. Ignore your friend. Who wants to get lectured anyway?

It's not just the stomach getting smaller, which it does. The key is to eat a lot of high volume, nutrient dense foods that are lower in calories. Your taste buds adjust a lot over the months and things start getting sweeter and richer in flavor. Even plain oatmeal is pretty good to me now. And that's a cup of food for 100…

When I need a cheap meal I like to throw a jar of chunky salsa, 1 can black beans and four boneless skinless chicken breasts in the crock pot; cook on high four hours and top with 8 oz low fat (I use fat free) cream cheese, then stir. Serve with whole wheat dinner rolls and frozen mixed vegetables (both can be microwaved).…

After aerobic exercise I've heard that it's good to eat a carbohydrate like a piece of fruit, along with a protein like cottage cheese or a scoop of whey. After a weight workout the protein aspect is very important.

I am in the exact same place. I'm cutting to about 1200 - 1300 for the next two days (with regular exercise) to eliminate the excess. Nothing too drastic, but I'm plotting six crazy healthy meals a day at 200 calories a piece to make this doable with the least hunger possible. Then it's back to 1400, 1500, and my good 'ol…

Don't do it. How many of these people lose weight for good and the long term? Very few. Your doctor is just repeating standard advice for non-active people who want to drop water / fat / muscle fast with absolutely no respect for what happens in your body and how it will affect weight maintenance in the long term. Going…

Combine all carbohydrates with a protein. When I get 10 grams in a meal, I am full for an extra hour. If it's 20 grams, I don't feel a pinch of hunger before my next meal. Gulp down a large cup of water with a large meal and chances are you may split it into two mini meals!

You could probably lose at least 50 pounds on a reasonable restriction to 2000 calories per day, if you don't have a tight schedule for weight loss. Fast weight loss is painful, and will lead to cravings as well as lean muscle loss. I eat more than you and I'm 102 pounds! Be sure to add in light, low impact exercise when…