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A Larabar (around 220 calories). Add a banana or fruit, if desired (around 100-150 cals) A couple of hard boiled eggs (around 160 cals). Add an apple or fruit, if desired.

Sticking to a daily calorie deficite is useful to help us see and learn about our daily intake. It's a good learning tool. However, weight loss is about a deficite in the long term. MFP's app has a weekly calorie look at one's intake which is really interesting and I found it helpful in keeping a perspective. Some days I…

I try to save about 100 calories a day in the week or few days leading up to the event. On the day of event, I try to eat something low cal (salad or fruit) shortly before leaving home to take away some of the hungries before sitting down to a heavier meal. At the event, try to eyeball the amount you eat and log as closely…

I like the fishballs from HMart as well. I'd use something generic with a weight option from the database. I searched for "Asian Fish Balls Hmart" and there's an entry called "fish, fish balls, 110 grams, 80 calories". I'd use that, weigh the fish balls for my meal and log those calories. It will be close enough. Enjoy…

When I was losing (in my 50s), I lost at the rate MFP stated (1 lb/wk). I gained about 10 of those back over the years and am now losing them. I'm not as motivated as I was back then. I'm watching my calories but don't fret if I go over. Weight is coming off, although slower. That's due to my lack of motivation, though,…

Heat and humidity are energy sappers and require you to slow down and maybe not run as long. You haven't run in a few years? If so, start slow and shorter. Are you running constantly or doing a run/walk session? It's best to start with a more-walk/less-run interval and slowly move into a more-run/less-walk interval. It…

A check-up is a good idea because of the chest pains. If the check-up shows that you can continue running, slow down. A 9-minute mile is quite fast. Run at your more comfortable 12-minute mile pace and enjoy the run. Your pace will speed up as your body gets stronger and can tolerate it. Or it won't. Don't stress the pace.…

Enjoy your vacation. Whenever I go away or over the holidays, I go to "maintenance". When I can't weigh my food, I do my best to estimate in "cups", stick with higher amounts of veggies & fruit and lower amounts of sweets. The most important part is to enjoy family time and to stay aware of your choices. Good luck and…

Would setting a smaller goal be helpful and more encouraging? Perhaps set a goal to lose 10 pounds. Then anther 10 pounds, etc. It would be a confidence booster to reach each mini-goal. Keep logging & weighing. The weight will come off. Head on back to the gym. It'll enpower you and give confidence. Good luck. You can do…

No does apply to medical professionals. It applies to everyone. Certainly remember that in any situation. Doctors are people, like you & I; not gods. Try not to let the past darken your future, if possible, and remember that No is always an option. A female doctor is a good suggestion. Please don't avoid doctors. Your…

Are you eating a second breakfast at 8am? Could you have coffee when you get up and put off breakfast until your first break? Are you eating back some of the calories you burn from swimming? If not, that may be making you hungrier than usual as you need to fuel those swims. I agree that the weight gain could very well be…

Water really helps, as does ensuring enough protein over the day. Air-popped popcorn (no butter) is a good snack. You can have a lot of it and consume very few calories. It's a satisfying snack.

As emmamcgarity says, for shin splints try a pair of shoes that have been fitted to your feet. It makes all the difference. Also, if you feel as if you haven't got the stamina and endurance to finish a session, try slowing down. You may be (probably are) running too fast for what your body can tolerate at this time. Run as…

Great post! You're off to an excellent start. Keep focussed and do what you're doing.

Can you speak a sentence while running? If you have to pant the sentence out with effort, you're running too fast. It's such an individual thing . You'll have to determine how hard it takes to say the sentence and whether that is "too hard". If your lungs feel like they are exploding, slow down. If in doubt, slow down.…

I completed C25K about 6 years ago and am still running about 3 times a week. I never ran before the program and haven't looked back. Whenever I get pain in my legs or knees or my runs make me feel unusually tired, I go to the running store and get a new pair of shoes. It gets rid of the problem every time. When did you…

When I was trying to lose, I would try to keep 100 calories below my daily limit to "save" for the weekend. Weekends are difficult. This gave me an approx 500 calorie cushion to help me. On the afternoon in question, can you eat a salad or low calorie small meal/snack before going out to fill your stomach? This will keep…

Congratulations on your first run. It sounds like you had a successful start to the program.

I trained with C25K on the treadmill. It works great. If you later run outdoors, you may find that you feel as if you've lost some stamina. It takes a few weeks for your body to adjust to running outdoors with the wind factor, different surfaces, etc. However, that's all later. For now, yes, C25K can be used on the…

Does this happen more when you are restricting your food intake? It's possible that you are restricting your fat intake too much. Too little fat causes less movement in the bowels. You state that after a good meal, you feel better. It may be increased fat intake. Try adding some fat to your diet too see if that helps.

How are your shoes? Worn shoes can cause pain in knees, calves, thighs, etc. Are your legs feeling heavy? It may be shes. Have you had your feet checked to ensure that you have the proper shoes for your gait? Take an old pair of shoes into a running shop and have them assess your feet. You may need a differnt shoe. Do have…

What do you enjoy eating and what have you cooked in the past? Which spices do you enjoy & have at home? That would help with suggestions.

I had this same thing happen when I went from treadmill to outdoor running. It was explained to me that when jogging on the treadmill there is a set of muscles that aren't trained. On the treadmill, we train to run in one spot and not propel ourselves forward. On the road we have to propel ourselves forward. Those muscles…

It is more difficult to keep off the weight because our daily calorie allowance keeps lowering as we age. My tummy doesn't realize this and keeps wanting to eat the same amount. LOL! All in all, I don't have any complaints yet (I'm just shy of 61). Hang in there. Winter is a difficult time. As you mention, it's difficult…

Fat is an important component to being able to "go". If you are eating lots of fiber, you need to drink a lot of water so that the fiber doesn't "bunch up" and constipate you. Water is needed for the fiber to work. If you aren't getting enough fat in your diet, you'll be constipated, even with fiber. Maybe trade a few…

Another fan of Neil Gaiman here. I still have Good Omens to look forward to. I hope you enjoy it, rhalin. I'm reading Nobody's Fool by Richard Russo.

Congratulations on starting C25K. It's a great program. Sometimes you may not eat the extra calories on the day of running but are extra hungry the day after. If so, eat those 200 calories. You need to fuel your workouts. One way of looking at calories that I found helpful was to look at weekly calories (not daily). This…

Losing weight and fitness are for yourself only. When I was losing weight I didn't tell anyone, except my husband. I just did it. I had lost almost 20 lbs before anyone noticed. So this journey is a solitary one that you do for yourself. Body shape is a genetic, individual think. You can't change that. If you have a pear…

You can put your activity level to sedentary and add only your active exercise time for a month or more and see what your progress is. If you're losing more than expected, up your activity level. If you are on-track, leave things as is. MFP needs to be adjusted to each individual's body and needs.

I've read books concerning the direction of my career and found many of them to be surprisingly interesting. I hope you enjoy this one.