alanlmarshall Member

"Burning muscle" isn't the end of the world. Extreme starvation is obviously dangerous, but if you are a runner and lose some weight and some of it is lean body mass there is no need to worry. It's pretty much inevitable, as weight training merely slows the process.

Losing too fast can make it harder to keep the weight off long term. Stick with what you're doing.

Nutritional yeast Tofu

Yes, even if the hypothesis generated from that one study turns out at some future time to be accurate, that would not be likely to outweigh the benefit of adherence gained from following one's own patterns and preferences.

Calories burned strength training are often not significant and are covered by the activity factor when estimating TDEE. You can always add some calories and track it to see if you are still losing fat.

I wouldn't run every day. You need time to recover. Gradually increase your distance by alternating walking and running. Food luck :smile:

from http://body-improvements.com/resources/eat#calories "It’s traditionally suggested that you subtract 500 calories from your maintenance level per day. This 500 cal/day would net a 3,500 calorie deficit by the end of 1 week. Since there are 3,500 calories in 1 pound of fat, it’s a simple way to lose 1 pound of fat per…

Tagging for later

ATTENTION - this is a terrible idea, dangerous, don't do it. (In case you missed the post above.)

It's the wrong question. Ask how permanently you can lose 30 pounds. Doing it quickly will increase the probability that you will gain it back.

That is very likely the solution. Water intake will not make a significant difference, I wouldn't worry about it. Exercise is good. No, you probably are doing that now, that is what a plateau is. No. If that were true you would be losing weight. Don't overthink it. Get a scale, weigh everything, stay at your calories, see…

Do you weigh all your food? Do you use a digital scale? The most common explanation is underestimating calories. Eating more calories won't help, for obvious reasons. Check this out: http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think?hl=eating+more+than+you+think

A major consideration is if your goal is to improve your finish times, to get faster, or only to finish the races. Your training will vary considerably depending on your goal. This is an excellent 3 day a week training program:…

Whoa there, only do it once a week. On one other day do tempo runs, a mile or two at a time at your current mile pace +30, gradually get faster. On the third day do a long run, which for a middle distance runner is 3-6 miles or so. Add another 30 seconds per mile. Train gradually for a race or time trial. Don't run as fast…

http://www.leangains.com/2008/06/sure-fire-fat-loss.html

The author of the 16/8 fast (or leangains) recommends 14/10 for women.

^^^Complete hooey

^^^This, and also being alive and not being old.

And to be clear, they are mistaken. Frequent meals do not keep your metabolism up.

It is not bad to eat late at night, that is a myth. It doesn't matter when you consume protein, before bed is fine. As long as you are still within your calories, that is.

The important thing is to rest up, run easy or not at all. Probably not much carbo loading needed for a 10K. Eat normal carbs, and have about 300 calories and hour or two before the race.

Run a 5K easy and slow on Friday, don't run or workout on Saturday, rest up for the race. Do a 10-15 minute easy warmup jog just before the race. Good luck.

Seems high, 4000c is about the equivalent of running 20 miles for you. Does that include metabolic activity?

I'm talking about fat loss. Sodium's effect on scale weight is meaningless and averages out over time. Eating less sugar is no different than eating less calories from any other source. It is safe to lose 1% of body weight a week. I agree, but force feeding yourself 3500 calories a day because the mfp app is not designed…

All true unless one is morbidly obese. A 400 pound person can lose much more than 1 or 2 pounds per week, and should if possible. 1% of body weight per week is a better guideline. I'm not suggesting a dangerous crash diet. For example I am 6 foot, 1 inch, 47 years old, and moderately active. If I were the OP I would eat…

^^^A morbidly obese person should eat at well below BMR for this reason, until you are no longer morbidly obese, roughly speaking. Plug your goal weight into the calculator here at maintenance (not losing), that will give you a ballpark for calories to start.

From the pic, I think the way your thighs look is genetic. There is very little you can do to change it. Heavy lifting might make some difference. You look good and you are at a healthy weight. Trying to change the shape of one part of your body is kind of like starting an exercise program so you can be two inches taller.…

BMR - basal metabolic rate TDEE - Total Daily Energy expenditure MFP - My fitness Pal (or the app on this site) Understanding your BMR and TDEE are good tools for losing in a healthy, balanced way, I'd recommend googling the terms and doing some research. That being said, I agree that worrying about it excessively would be…

Losing fat and losing weight are not the same thing. Full body resistance training will help preserve lean body mass to mitigate the undesirable appearance of the skin on your thighs as you lose fat, if you have a caloric deficit and do indeed lose fat that is. Chances are, though, that genetics will play a large role and…

I don't think you should eat that much. The app is not ideal for very obese people. Try eating at 90% BMR or at your goal TDEE, whichever is lower. Recalculate every 10 pounds lost until that gets closer to what MFP recommends, then switch to your future (but not yet goal) TDEE -20%.