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The great news is that you've done it before and are already on your way again this time. I think that the biggest thing you may need to work on is figuring out how to do this sustainably. If you cannot see yourself doing what you're doing for the next 1-3 years, then you need to change it up because what you're doing is…
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Here's what I've done with my macros for a while, and it works great when done at an appropriate calorie level of your weight loss goals. Protein: ~0.8-1.2 g/lb of bodyweight...so ~115-170 g/day Fat: ~20-30% of your daily calories Carbs: the rest of your calories Also, check out this podcast. It is an awesome discussion on…
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I would expect that you could eat more. What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be…
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If you're worrying about this for the sake of how many calories you should be eating, what I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you…
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Life happens, so way to move past it and keep working towards your goals. Buddy up! Community and support is a great thing.
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I'll send you a buddy invite! Community is such a great thing for this journey.
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Just take it 1 day at a time. You can do anything if you just keep working at it and making progress towards your goal...no matter how slow you may be going. If you're struggling, then look at what you're doing and tighten things up. Really focus on getting your portions right for nutrition and hit your workouts HARD. You…
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If you had a big shift in your normal eating habits and physical activity, then I would give it another couple weeks of solid effort before you start making changes. When you do a big shift, your body will react...sometimes by holding onto water. Give it some time.
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What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to…
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It's tough when you look in the mirror. The progress is slow, and you don't notice it from day to day. That's why taking monthly pics is important. At that degree of separation, you can see the differences. Also, take measurements of yourself for an objective indicator or progress :)
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If you're using a body fat scale (hand-held or stand on it), then ignore it. Those are terribly inaccurate. Go by body measurements and the scale for now. If you're making progress on the scale and you're getting smaller, that's a big win :)
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It looks like you're doing a great job with your nutrition. Be sure to prioritize your macronutrient/micronutrient/fiber goals for the day. As long as you're doing that, then eat what you like. You don't really need to adjust your protein. You're right at a good spot, so I would alter your calorie intake by removing some…
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Certainly, start with logging your food in MFP to stay accountable to your goals. What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you…
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I've commonly just saved ~1000 calories (for my nutrition it's fine...you may need to reserve a different amount) for occasions like that. When I get there, I enjoy myself but not lose control. Also, do a hard/intense workout that day to really make sure you get in some good work.
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Focus on what you want to achieve. Looking forward to a goal (and why it's important to you) is pretty motivating. We can sacrifice for a time if the payoff is good enough. After that, just start taking baby steps towards where you want to be. Give yourself some grace and don't expect to be perfect.
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If you're looking for some direction in establishing a workout program, P90X is good. You can do it in your home and don't need a ton of equipment...just some dumbbells and a pull-up bar. I dropped 64 lbs with P90X and tracking macros on MFP. Like I said, if you need some help figuring out what to do for workouts, it's a…
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Love this! You nailed it on the head. We all have ups and downs along this journey. The key to long-term success is to just not give up and keep working towards your goals. You've got this!
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I think the best thing to do is work on consistency. Like you said, this is a lifestyle change for you, so developing consistency is key. For your workouts, I would just do your best to fit them in where you can. I would aim for 4-6 intense workouts/week. They don't have to be long...just tough and to the point. As for…
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Rock a combination of weight lifting and high intensity cardio. I mixed both the whole time I was losing my 64 lbs. The key is to keep the pacing quick. You can burn a TON of calories from resistance training. The key is intensity. I did a leg routine this morning and it looked like I had just run a 10K. Felt like it too…
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You sub out those snacks for some other ones that fit more easily into your calorie and macro goals for the day. Snacks are alright to have. You just need to make sure that you fit them into your nutritional goals for the day. Set aside ~300 calories for snacks and enjoy them!
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You've found out the hard way that relying on drops and other quick fixes just simply don't work...and most of that garbage is very scammy. The best way for lasting results is to change your behaviors. Learn to eat a healthy diet with accountability. Establish a hard workout program that includes resistance training and…
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You can do this! If you're having troubles, for sure dialing in your nutritional consistency is a great place to start. If you eat it, log it into your MFP diary and do your best to hit your calorie and macro goals for the day. Also, it's good to add in some actual workouts. Bring the intensity. It's good that you're…
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Yep, usually it's an extra 300-500 calories/day for breastfeeding
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The most important thing to do is work on developing consistency. Be active everyday and work on hitting appropriate nutritional goals (calories and macros). Eat mostly healthy, whole foods and work in some treat foods too. It's just time and consistency after that. You're working to make a better life for yourself, so…
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You can always add in a some more cardio if you like. Did you change your diet though? If you recently added in more calories, then drop it down a bit to stabilize your weight. Also, are you gaining inches on your body measurements? You could very well be adding lean body mass with all the resistance training you're doing.
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Way to go! You're doing great. Keep an eye on how your clothes are fitting and how your body measurements are changing. If you're in a healthy weight range, then the exact number on the scale is far less important :) I'll send you a buddy invite!
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What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to…
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I completely ignore the exercise calories and focus on my calorie intake. I'll adjust it every few weeks or so depending on the progress I'm making in fat loss or weight gain...the actual thing I'm interested in changing. What I do and what I recommend to people is to eat at a calorie level that allows you to make good…
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Sounds about right. What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for…
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I would expect you to need to eat more than that at your size. I would suggest that you bump up your intake a bit (I know, it sounds crazy) to ~1400 cal/day. How are you exercising? Are you being super intense for your ability? Are you working out for 30-60 minutes 6 days/week? Are you measuring and weighing your food?…
