mereditheve Member

0.73g per pound of body weight is sufficient to maintain lean muscle mass. I tend to consume a lot of protein in my diet normally. Here are some suggestions if you're not getting enough protein. - CytoSport Muscle Milk Light - Milk Chocolate or Vanilla (I drink this plain, or add a scoop to smoothies. It tastes good and…

Combine your weight lifting with cardio. For example, I often do bench/incline press with flutterkicks at the same time, or 5 minute drills with no rest (push-ups, sit-ups, squats, burpees and repeat in sets of 10 for 5 minutes). I do a lot of weight lifting -- my goal is to be beyond "toned" also. Good to start with…

Don't worry about it. You will not go into starvation mode if you are under your calorie count for the day. Your calories consumed were 1346 for the day and you exercised. It is possible you may not have burned as many calories as the app calculated during exercise -- these are not 100% accurate. There is no need to force…

Your challenge is so common but the good news is that there is nothing wrong with you that prevents you from losing weight. If I knew what you were eating and what types of exercise (and how much) you are doing, I could give you much better tips. However, here's some general advice that may help: 1 - Don't do the same…

May I ask why "without whey powder?" Whey protein is an excellent protein source, so unless you dislike the taste, prefer vegan options, or have food allergies, I'm not sure why you would want to eliminate this as a protein source. If you'd like some alternative protein sources, here are some I use to add to smoothies: -…

I used to eat donuts, cookies, bagels loaded with cream cheese, hot chocolate and massive amounts of soda every day. And that was just while I was at work. Here's how I broke my bad eating habits. 1 - Redefine comfort food. All the things you think are "comforting" actually make you feel bad after you eat them. Make…

It is always difficult when you watch the scale climb the "wrong way" after spending a lot of time working out! However, strength training is one of the best ways to transform your body and get not only the look you want, but healthier bones and muscles. I am a huge proponent of strength training for a number of reasons.…

Sugar = yuck Seriously. If I think I want overly processed or sugary foods I picture them. They aren't as pretty as fresh fruits and vegetables. Do I want to put them in my body instead of things that will actually make me a healthier, stronger person? Why would I want a donut when I could have a handful of blueberries…

I can empathize with not always having motivation... whatever the reason, whether it's because you feel depressed, tired, anxious, discouraged, you can always start with something. Here are some ways you can start feeling more energized: 1 - Don't sleep in. This sounds counter-intuitive, but waking up and going back to…

Why do you want to lose weight? I would reconsider focusing on the scale if I were you. Your weight is very low. You may be compromising muscle if you are not eating enough; if you continue losing weight, you will find yourself looking less toned and less attractive. If you are trying to be healthy and toned and look…

Some of my very good friends are professional bodybuilders, and it takes an incredible amount of work, a very specific diet (e.g, one eats over a dozen eggs for breakfast every morning during part of his training), and they aren't always lifting heavy weights like you might think. I would add that the way they look for a…

I checked out your diary. What stood out immediately is that you have to cut the amount of sugar you are consuming. You're consistently over on your sugar intake each day. It looks like you are trying to combine Atkins diet principles (the Advantage bars) with sugary foods like the fruit-on-the-bottom yogurt and…

First of all, good for you for being willing to try again! I've read the other comments, and I have to add my disclaimer. I have never owned or used a food scale. You don't "need" one in order to lose weight. Here are some tips: 1 - It is difficult to lose weight if you are sedentary. When you are eating less, you may also…

There are various calculators online -- this one seems to break down activity levels better than others I've seen, and has inputs for waist/hip size, etc: http://www.dietitian.com/calcbody.php My suggestion would be for you to increase your activity level and vary your exercise regimen. You'll find that 28 minutes on the…

It's 8 degrees here and snow on the ground, but I still went for my walk. Pretty sure it's about the same temperature where you are. Trust me, it'll be cold at first, but it'll encourage you to just walk faster! Part of working out and being fit is getting outside of your comfort zone. You will be surprised at how much…

Why don't you catch up on some sleep? Or treat yourself to an evening walk? I am over on my calorie intake for today so I did another 30 minutes of yoga and am going to go for a 4-mile walk. It's not the end of the world if your calorie levels fluctuate from day to day -- that's normal. But if you are like me and just need…

I completely understand that you miss having sweets -- however, I would actually advise that you continue with your current breakfasts. I also used to love sweet breakfasts -- french toast drenched in syrup, donuts, chocolate milk, coffee or tea with tons of sugar. I actually used to have mountain dew and cookies for…