CariS001 Member

I so needed this reminder today! Thanks!

I'm working on the last few vanity pounds, and have finally gotten to under 18% body fat. I found the best way to make progress has been increasing protein and fat and decreasing carbs. It also seems to "even out" my scale weight (less fluctuations). Looks like you've been upping the protein lately, which is great! The…

What are your goals set at right now for macros? I would suggest that your protein looks low. But, a lot depends on your workouts and personal goals as well.

I think it depends on where you are in your journey. If you have a lot to lose and are starting out, I feel it is quite accurate. As you are closer and closer (or at) a healthy weight, there are so many other variables that get in the way.

Great work!!

Could it be bloating? I found that cutting wheat and dairy made a huge difference in tummy bloat. But, I still have times where the pudge stays put around the middle. Water, water, water and watching my sodium is my best weapon

Zigzagging works for lots of people, but the key is to be honest with your logging. That is why most people creep up in maintenance (bite here, nibble there)

My advice would be to start with your activity, and move it to what you plan to sustain for the long term. Keep that steady for a few weeks, then start upping calories 100 at a time. Depending on what you quantify as "extreme" deficit, this may be a tough road...

I have been wondering that myself! I always weigh in at the same time, same circumstances. I went away on vacation and dropped from 17% body fat, to 10% when I returned (which shouldn't even be possible, as a woman!), I did NOT change my eating habits much at all, kept up the same water intake. I thought... give it a week,…

THIS! And, I would also suggest switching to HIIT training over steady state cardio, and keeping up with the weight training. I like metabolic training when it comes to weights, with heavy, compound lifts.

My concern would be that at 260g carbs, where are you getting any protein and fat? That takes up 1040 calories, leaving you less than 300 for fat and protein.

What did you do for dinners for that year? My immediate thought is that a full year on that diet with no diet breaks, you may have torched your metabolism.

I love almond milk!!! Cheese - I use Daiya when I opt for cheese. It melts the best. Ice cream - go for coconut brands. Do NOT do rice ice creams Yogurt, ditto on coconut, but I prefer to just go without. I avoid soy, and find the coconut tastes better anyways.

Regardless of carbs or not... avoid the pizza and the restaurant meals and start packing your own. I eat salad twice a day, and switch it up. Various proteins, etc. Try adding some chick peas, or cheese, or nuts. Make it fun! Another great lunch/dinner idea when working is turkey muffins. Google Jamie Eason's turkey…

WOW! Great story of body recomp. Those pictures tell it well! Well done!

I'm looking to lose a final 10lbs. Feel free to add me!

Great article! I'm interested to know what macros split Layne recommends. Does anyone know?

Well done!!!

It is so so hard when you only have a relatively small amount to lose (really, anything under 30 lbs). Progress is slow, and often goes the wrong way. But, stick with it!!! Over the course of a few months, you WILL see change. It's just not as linear as we would like it to be. Don't lose hope :)

It could be any number of things. But what it is likely NOT is fat!!! So, try not to lose heart. Stick it out! This is a journey in life change, not a sprint.

Well done!!! That is a fantastic loss! If you are feeling it's just not quite where you want to be, I would say keep working at it. Bring in some weight lifting (if you don't already), and aim for fat loss (not just weight loss). Often it's not the weight but the BF% that makes us feel "thicker" than we'd like. Good luck!

Great progress! Be proud! And keep it up :)

Bundle up and walk walk walk! Running in 2C isn't that bad once you get going. I often find the cool air keeps my legs feeling strong longer

Mwahahahaha.... I hate having to do hip raises when people are around! I'm lucky in that our work-place gym is usually dead. I do most elevated, on a bench (hip thrusts), but sometimes do single leg hip raises on the floor.

Feel free to add me. I'm 5'4, so my maintenance is a bit higher, but I'm big on clean eating and can relate to the temptations of gummy bears! :P

I view cardio as an "add on", primarily for fun. I make sure I get in 3 weight sessions a week, and 2 HIIT sessions, then cardio is my fun time on top of that (I LOVE Zumba!)

Egg whites! All the time! I love them! I add salsa, or just pepper. Hard boiled eggs are easy too. Turkey pepperoni (watch the additives!), sliced turkey or chicken, tuna, I eat all of these as snacks too. Once you get used to lots of protein, you will find you have no problem getting it in, because your body will hate you…

Just sent you a friend request. Great job on your loss so far!!

Where is the protein?? Add in protein and weight training.

I find it helps to record PRIOR to eating. If it's not recorded, it's not put near my mouth!!!