dmt4641 Member

Sorry no tips because I am exactly the same. I don't sleep amazing when I'm not on a deficit, need sleep meds and usually wake up in the middle of the night for a while. But when I'm on a deficit I barely sleep sometimes and wake up starving at night if it is even a 250 cal deficit. Even timing my eating close to bedtime…

The last few pounds are slow and if you are lifting weights, your weight may maintain but you are losing inches. However, if you are hungry and light headed while working out, you need to change your meal timing to having a snack before working out and/or eat more calories. That's not safe or healthy. I'm 5'8 and 140 and…

There is a normal amount of additional water that will just stay put after going to maintenance that won't be released unless you cut again. But you can't perpetually be in a cut to avoid this water weight, you will just starve. So there has to be an acceptance of some water weight and whatever squishiness that brings. I…

Yes I think you should go right to eating your TDEE and fully expect to gain a couple pounds of water. Your body loses water while in a deficit and then gains it back when you aren't in a deficit. It is your body's natural reaction and nothing you can do to change that by delaying maintenance. You will just be losing even…

A slow lean bulk would make more sense once your body normalizes and stops gasping for food and having a level of soreness and tiredness beyond what is normal. Trying to continue to tightly control your body when it is in revolt from too much movement and too little food seems counterproductive at this time. Once your…

It sounds like you want to increase your weight slowly and add muscle instead of fat to get back to a healthy weight. However it seems that the issue is that your body doesn’t like this body fat percentage so you need to gain some more fat not muscle. Adding mostly muscle will just decrease your bf % even further and the…

You are 16% or possibly even lower because of your muscle mass. I don't think you are seeing yourself very clearly at all. Also, with that amount of walking daily, I hope you are listing yourself as very active when calculating calories. Your body is begging you for a rest and some more food.

I've never weighed packaged foods that are proportioned like bread because I figured that it evens out in the end somewhere. I weigh items that are calorie dense, but eyeball most low calorie items like fruit or non-starchy veggies. I get not wanting to be off my hundreds of calories and people that have never weighed food…

I agree with a lot of what NovemberSkye wrote. You appear to be accidentally wading into ED territory. I would also note that BMI is not a good gauge for you if you are more muscular than most women. That means you are already underweight and not in a good weight range for your body. Whether you like the way this weight…

A structured progressive overload program would help you get the most out of your newbie gains. I have done several of them, but now I do Alexia Clark workouts because I enjoy them and never get bored. I have actually gotten the best results from this program because I am very consistent with it because its enjoyable. The…

The last few pounds require much stricter logging. What worked in the beginning won't necessarily work at the end. I eat out and have cocktails too, but I know the result will be bloating and weight gain that will take a few days to go back down. That can really mask your fat loss. I think you could go a little higher on…

I am same height but weigh less and I seriously doubt 1700 is your maintenance if you are active and lifting. I took a quick peek at your diary and it appears you net out 1700 for the week but have bigger weekend calories and restaurant meals. My weight always spikes up after larger calorie days and eating out and then…

When kids are very little your life is just going to be a little crazy and you have to let some household standards relax a little. What I do now with an 8 and 11 year old if very different than when they were very little Sleep is priority one, if you don't sleep your whole life will suck. Food should be simple simple…

First, make sure you are not too low in calories for the amount of weight you have to lose. Second, the first few days or week is the hardest. It is a good idea to make a smaller deficit week one to make it more gradual. Next, play around with macro breakdown and see if one makes you feel more satisfied. I like higher carb…

It doesn't sound like your weight loss has stalled, you just don't see visible changes. You have a good rate of loss so just stay the course. It is sometimes hard to see the changes in ourselves because the changes are gradual. You are losing pounds and inches so you are doing it right. The weight training will improve…

There are a lot of easy and quick "semi-homemade" things you can make from the grocery store. Tacos with premade seasoning. Spaghetti with premade sauce. Premade marinades for meat that you put in the oven or grill. Pre-chopped veggies. Precooked beans. Precooked rice. Premade sauces and dips. Hummus. Crockpot meals where…

As others have mentioned, there are two ways to do this. Save calories for a small treat more often so you don't have built up cravings, or if that doesn't help, stop sweets and added sugar entirely for a few weeks. You choose which one to try first. I personally started with a no sugar type challenge for myself, and now…

I usually workout anyway, but my intensity is not as high when its heavy. I started using menstrual disks recently instead of tampons and they seem to help me with cramping quite a bit. I don't feel them at all when working out or during the day. Softcup I think is what its called. Also love them because can have non-messy…

I echo what others say about the fat burning zone being irrelevant. I think the intensity of your cardio should be based on how you feel, not what your heart rate is. If you are doing short intervals with high intensity, you should be breathless and not really able to talk during the internal. If you are doing longer…

This.

I agree that the average of 10 lb weight increase each year is the concerning part, not necessarily how you look today. I also agree that 120 is pretty low for your height. Maybe slowly work your way down to a healthier BMI but not all the way to 120, and then work on maintaining so that you don't slowly creep back up to…

I have one clothes size in my closet and when my clothes get snug or I get 5-10 pounds over my usual weight, I cut back a bit and get it back down. I probably have to do this 2-3 times every single year. This is how I've maintained basically the same weight within 10 pounds for most of my adult life. However, I've never…

You need to eat more calories, period. You don't have much to lose and exercising 2 hours a day will burn more than 300 calories. You are hungry because you are undereating. You should be closer to 2000 a day at a minimum. And you honestly don't need to workout 2 hours a day. I am 5'8, smaller, work out much less time than…

People that eat healthy food are "fake" and don't have busy schedules??? No. Just no. You don't need to justify your food choices to yourself or others by implying that eating differently than you is wrong. I am a single mother of young kids, work full time with hour+ commute each way. I have a busy schedule too. I rely a…

I usually gain a little bit before, but that could also have to do with my increased appetite and cravings for junk food. I am generally a calm and logical person but I find myself getting emotional about something stupid right before my period. PMS is so annoying, I hate catching myself acting irrationally. I hate that…

There is no way for you to become 220 lbs of muscle without specifically trying to achieve that goal for several years, so don't worry about that. You may be retaining water from new lifting program, but you also may be overestimating calories burns from your exercise. If you are using MFP calorie burn, only add bac,…

Also did he go from 50% to 95% percentile in one year? Did he start this day care during the time frame, or has anything else changed. Just trying to figure out if day care is the main culprit, which is my guess.

Do you have any idea what this "full meal" at child care consists of? I wouldn't want him singled out because he doesn't get to eat with everyone else, but he shouldn't be having two full dinners. It is easier to change the behavior you can control than what happens when you aren't there. I would not do anything structured…

How does walking 15 miles a day, cycling class and hip hop dance only add 200-400 calories a day? Sounds like you are undereating. Being hungry for an hour before your next meal is normal, not being able to sleep is not normal. Make sure you are getting protein, fiber, vegetables, fruits so that you can stay full longer.…

Pre logging is the main thing you can do. I tend to be fine on protein but over do it with fat. I eat different foods for dinner daily, but generally have the same breakfast and snack and repeat the same lunches. I keep my breakfast and snacks lower in fat so I can have more for lunch and dinner. So even though the food is…