metacognition Member

People don't know what a healthy weight is anymore because they are conditioned to see the overweight and lightly obese as the standard body type. It's understandable because over 60% of the public is considered to be over an ideal weight range. A couple of people said that I was too skinny at 100 pounds. I was skinny, I…

4'10.5 105 lb 1900 calories a day for maintenance, up to 2100 for very active weeks. 1600 to lose weight. Any less and I get very bad side effects due to my activity levels. When I was just starting out I could handle 1200 / day for several months with minimal endurance cardio.

Sweet potato pie (microwave the potatoes, mash with stevia, pumpkin pie spice and vanilla extract). Top with cool whip. Yum!

I have the same issue. Train like an athlete and I will eat enough to maintain, sometimes 200 - 500 more than the charts recommend. When I go to bed at night my comforter feels as hot as a sauna. I am literally a furnace of energy all the freaking time. But if I reduce my calories to 1300 for ONE day then I feel horrible.…

I've had the Mirena for nearly five years to treat a heavy cycle and have never had a problem losing weight on it. In fact my metabolism seems to be faster than it was in my teens, so it's possible that it had a positive effect on my weight loss. The IUD releases very small amounts of hormone locally so it has fewer mental…

This guy was doing dead lifts with 2......10 lb plates. For over eight sets. I waited 30 minutes...He moved over to the other side of the gym for some kind of circuit with the one leg glute machine. Then back to the smith machine. He had the only one in the whole facility...all the while some 10, 20, 30, and 40 lb barbells…

If I might ask, what makes you feel fat at a healthy 130 pounds ? Do you see visible excess body fat in some areas ? If so, it may be worth it to consider lifting weights and changing your amount of lean tissue. You can eat at maintenance, drop fat mass and get firm / slimmer looking without actually having to lose weight…

Jogging in place is fine! Actually I think if you are physically fit you may want to try something more challenging. I don't know much about fitbit but in my opinion the goal should not be to do a certain number of steps per day but to challenge your cardiovascular system (however much or little time that takes) so that it…

Do what heavy people avoid doing in order to lose weight. 1. Drink your calories. Your body can't release a "full" signal in the time it takes to down two glasses of orange juice. 2. Calorie dense high fat food. Consider homemade weight gainer shakes with things like peanut butter and avocado in them. 3. High sugar low…

In my experience even if you've eaten a couple hundred calories over maintenance, your body will signal hunger after a few hours of not eating. I usually don't care if I'm a little hungry when I go to sleep because the feeling of being tired quickly eliminates the hunger sensation. I sometimes "top up" a day with a few…

Your hunger levels will be lower tomorrow from the excess food today. Just eat normal, healthy food to satisfaction. Emphasize lean proteins and minimize simple carbs.

Start using sugar substitutes like Splenda (4 calories / packet). Start eating naturally sweet stuff like fruit and sweet potatoes. If you do these things you can taper down your white sugar and processed carbohydrate intake. I am also a sugar addict but I almost never eat the junk because the substitutes are pleasing…

100 pounds in 4 months = 25 pounds / month 1 lb = 3500 calories 25 lb = 87, 500 calories Spread out over 30 days = 2,916 calorie deficit per day. If that's not a recipe for muscle loss and binge eating followed by regain I don't know what is. Don't let your boyfriend set an impossible goal for you. I dumped a fellow for…

I don't think that there are any calories in chewing something but not swallowing it. A lot of creamy and sugary things probably dissolve on the tongue, but it's not enough to care about. Although chewing and spitting is associated with eating disorders, I think it's pretty tame. There's no stomach acid destroying the…

It's high processed. It contains preservatives. The sugar has empty calories without the nutrients that one would find in fruits and vegetables. Anyone can afford to toss some calories to junk. But why do it if you don't want it ?

Gym Etiquette Question: Is it rude to do a circuit of two exercises / 5 sets in which the first exercise is something commonly in demand during peak hours, like a smith machine or cable pulley, and the second exercise is something quick using body weight or dumbbells (not in demand) a few feet away? Anyone can work in on…

Small changes. If you keep doing challenging exercise your body will get used to it and your mind will actually crave it. Mexican: find substitutes that you like. For example 1/2 cup fat free refried beans 1/2 cup brown rice pilaf 4 oz chicken breast coated in 4 tbsp salsa top everything with 1/4 cup reduced fat cheese and…

I had been fat for so long because I habitually overate and never noticed it. I remember being the fat kid so being fat was a part of my identity at that point. Each time I went on a diet it seemed agonizing to lose 10 - 15 pounds, only to regain it back twice as fast as I lost it. I decided to lose some weight because I…

I think sugar and fat triggers overeating. The sugar spike and crash is an unpleasant roller coaster that I would rather not get on in the first place. For me, simple carbohydrates and sweet, fatty deserts can easily result in a binge. The problem is not really that they taste good, but that they fail to provide you with…

I had a relative grab my wrist and tell me that I was too skinny because it looked very small. I can't help it if my wrist drops fat before my waist! I had a couple of positive comments. "You're so tiny" and "You've lost a lot of weight. Congratulations." Both from women who were also slender. I politely declined a piece…

1. Stab 3 potatoes with fork or knife. 2. Set in microwave. large, round ones: 8 minutes. Flip. 8 minutes. Do not overcook. Heat until soft when pressed. 3. Peel (careful, hot!) 4. Mash 5. Add 1 tsp of pumpkin pie spice and 1 tsp of vanilla extract. Add about 2 packets of sweetener of choice per potato, to taste. Calories:…

I have easily polished off a bag of Chips Ahoy Choco Fudge cookies in 10 minutes. That's 1800 calories on top of my regular food. It happened when I was sick in bed with mono. Having an overwhelming sick feeling in my stomach - and a headache from the sugar high - helped to compete with the discomfort I had during the…

Do high intensity interval training for those two days of pure cardio. It works better than steady state cardio.

About two decades ago a relative found a 2' piece of duct tape in a container of Breyer's vanilla ice cream. He never touched the brand again.

I tried Optimum Whey at Costco (vanilla) and it tasted creamy, fresh and like a real vanilla. I'm sure it would be amazing in shakes or sweets. I currently use a cheaper one called Designer whey in chocolate. It's boring and gets the job done - about 18$ for 2 lb at my local grocery.

Definitely try to bring up the exercise. High intensity interval training (it can be done on any equipment, even walking) will increase your caloric burn. If you feel weak after doing increased activity for a couple of weeks, then bring up your intake to < 500 below maintenance.

1. chicken breast 2. egg whites 3. greek yogurt 4. wheat bread 5. salad greens 6. black beans 7. cilantro 8. broccoli 9. bananas 10. blueberries

One of the biggest mistakes heavier people (myself included) make is to expect everything to happen at once, even if it takes years to become overweight or obese. Naturally as one reaches healthy body fat levels the weight loss will slow down. Good luck. You'll lose some weight but probably not in the realm of 20 pounds.…

20 lb / 11 weeks (end of September) = 1.8 lb / week The weight loss slows down a lot as one nears goal. You would not likely be able to maintain that rate of loss the entire time. Would suggest daily exercise, HIIT, weights, and more intense activity overall. Would also not rush weight loss on a tight deadline. Eat more if…

Hi Nikita, it is lovely to meet you. I have trouble with binge eating and emotional eating. What I've found that helps is to avoid keeping sweets in the house except in small amounts, and to eat small meals during the day that have some protein in them. The protein helps to suppress appetite. Instead of looking at your…