FoodandFitness Member

Start adding oils to your food if you want to bump up your calories. I'd have to know your current stats and target macros to give you more detailed advice.

I think your elevated pulse has more to do with your training than your diet based off what you've told me. Do you feel like you're overtraining? An elevated resting pulse is one of the symptoms of overtraining.

In my opinion a VLCD isn't optimal because you would lose some muscle mass, and muscle helps you to utilize more glucose because it stores it as energy in a form called glycogen. Just eat right and exercise and you'll be well on your way to improving your insulin sensitivity.

Over 1 g per pound you weigh won't have any added benefit. It's not like your kidneys will fail but you could get better energy from increasing carbs if you have leftover calories. Also, if you are very very low on fats for a long time, that can affect your athletic performance.

Stress will typically cause you to stress eat or binge. So in a downstream of effects, it can cause weight gain.

I would give it 2 months. Also, yes. You likely are up in water weight a lot from the carbohydrates. Give your body some time to adjust and you can cut later if you need to.

If you're still losing weight each month, just keep doing what you're doing. If that's not working, then don't eat back exercise calories and see where that gets you.

Well if you are not losing weight, cut calories by 10% and make sure you are getting 1 g of protein per pound you weigh.

Try what you doctor wants for at least a month and see how it works for you.

If you've seen progress everywhere else, then you'll soon start seeing progress in your abs. It's all about bodyfat%.

Watch my video (linked on the front page of this group) on fat loss plateaus and see if that helps you. Come back and provide more details about yourself and what you are doing if you find it doesn't. You don't really provide enough info for me to give you any advice. Thanks.

I would recommend the following: 1. perform your cardio as interval training- HIIT has a better effect for fat loss than steady state aerobics 2. Anywhere from 2-4 pounds weight loss per month is a great job 3. If your fat loss plateaus completely, try cutting calories 5-10% 4. You don't need to eat 5-6 meals per day, you…

All fluids with a few exceptions, such as alcohol, count toward fluids. It doesn't have to be pure water. Just because you add a flavoring to a water, it doesn't negate the intake of water. Don't drink so much if you don't want to pee all the time.

The larger the deficit in a non-obese person, the larger percentage of muscle will be lost along with total body weight. The greater your deficit, the faster your weight loss will be. Moderate deficits of 10-20% TDEE is optimal for non-obese individuals.

I think that most people understand that IIFYM doesn't mean they will be eating donuts and pork rinds to fill their nutrition goals every day. I think the concept you are talking about is DCA.

I have never needed to cut carbs out at any time of day with any of my clients to lose weight. I have also never seen any credible research that would give me a reason to do so. If you're not losing weight, it would be because you are eating too many calories. Cut calories by 10% if this is the case. Enjoy your toast.

Beef jerky

Once you get to your goal weight, maintain your current calories for a couple of weeks, just to let your body adjust. Then start slowly adding in extra calories, like 25 per week, so 100 per month, and monitor your weight. Your weight should become stable and you'll find maintenance. Expect to gain about 3 pounds in water…

The best way to prevent it is to exercise regularly. The more you exercise, the more your body will be used to that type of work. Also, increase your exercise slowly and methodically. Don't just ramp up an exercise you normally do 3 sets of to 10 sets and expect not to feel it the next day. Treat soreness with massage, hot…

Compare your weight on a month to month basis to assess true progress. Also, track inches and bodyfat if you can. If no results after 1 month: cut calories.

Do you notice yourself binging less now that you've increased your calorie allotment more?

Have you had your thyroid checked? I can't advocate eating only 500 cals per day and exercising that much. What are your current stats?

I'm saying that starvation does not lead to a physiological decrease that cannot be overcome by keeping activity levels up and staying on top of nutrition. I also consider that many people have VERY sedentary jobs and home lives, so the calories of daily activity not from exercise wouldn't fluctuate as much in those…

Eat more protein (about 100-143g per day) to feel more satiated. Eat more non-starchy vegetables to fill up your plate and give you a greater amount of volume of food to eat. Plan ahead, so you can maximize your calories. Reduce concentrated sources of calories such as oils or sugary drinks.

There's so much to comment on. I'll try and be brief though. If you look at observational case studies, such as prisoners of war, who are starved and forced to do slave labor, they all lose lots of weight. Look at medical observed case studies such as Medifast or Bariatric surgery where the individuals are on a very low…

Your expectations are a bit unrealistic. Are you 100% sure you're eating 1200 calories? Weighing and measuring everything and all that?

Thanks for your question. That RD sounds like she had no idea what she was doing. Sorry to hear you wasted your time with that person. Your trainer sounds like he/she knows what's up.

I'm aiming for 3500 calories each day, so I usually eat dinner twice.

I would eat 1 g of protein per pound of your goal weight and fill in your carbs and fats as desired. If 1800 calories stops working, cut 10% and wait a few weeks before you re-evaluate. That will likely come pretty close to what your trainer has recommended. Btw, if your trainer has you eating 6 small meals throughout the…

I wouldn't worry about it unless you were gaining or losing weight too fast.