SarahSmilesCA Member

Portion control is sustainable. So is macro nutrient choice. So is exercise. The key is to understand what and how much you can eat per day and stay within that goal, and then maintaining an active life style that uses energy(exercise regularly to maintain weight loss). Logging every little thing is not important but…

There was actually a very good post by a person on the forums a few days ago regarding the difference of how protein calories and carb calories are utilized in the body and thus result in a net difference in over all energy intake. He had a great article he posted that I wish I could link to, but I can not seem to find it.…

I don't like to eat breakfast because it sets me up to eat poorly the rest of the day. I consumes too many calories in the morning and then I have nothing left in the evening to eat and it makes socializing pretty difficult. Also breakfast foods are too high in carbs as a rule and can cause blood sugar issues by noon.…

Cardio and Resistance Training are BOTH important. Do both to see the best results. No Joke, anyone telling you otherwise is just not giving you the truth. You can reduce weight using either, but what good is strength without endurance and what good is endurance without strength? I want both. If you can lift 250 lbs but…

I love it...the key is to make your own and use top notch ingredients like tahini and the best virgin olive oil you can buy... I love baba ghanoush it is even better...

I am always amazed at the arguments on here against food avoidance...like drug addicts trying to justify how good marijuana is for pain relief...whatever. I will stick with modern science. Eat what you want in moderation, but don't be surprised when you have health issues in the future because the OJ spikes your blood…

There are a lot of reasons to carb cycle. For some it can blast a stall, for others like myself I do it to fuel my workouts. I found that 50 carbs a day was KILLING my cardio endurance. So I upped it to 125 and viola, I now can spin for one solid hour without getting fatigued, then I can go to the pool and swim for another…

http://www.healthaliciousness.com/articles/food-sources-of-potassium.php Lots on that list are low in sugar. Veggies have lots of potassium. There is a recipe somewhere online for a low carb potassium broth that I believe uses potato skins and tons of veggies and beef broth...the skins are alot less in sugar and carbs than…

Lots of people are successful with clean eating, paleo eating, and low carb eating (they don't count carbs, they just don't eat many of them in a day). Even Weight Watchers uses a program called "simply filling" which focuses on clean eating and in the past I lost a lot of weight using it. However they used to not require…

Calf injuries can cause nerve damage on the middle top of the foot and even increase plantar fasciitis. Many regular doctors have a difficulty with this foot diagnosis because they are focused on the foot and not the calf and hip muscles so they do not see the prevailing issue. This happened to me. I got an x-ray, shots…

This lean tissue is the key to keeping off fat...

I have used Sunwarrior, MHP Paleo Protein, Jay Robb Whey and Egg and Maximum Vibrance. They all use stevia. Most of these have a basic vanilla or chocolate flavor, you will have to add extracts to get a flavor to your liking except Jay Robb has some usual flavors I don't see too often like pina colada and orange cream…

Yes water retention happens during TOM, its normal and no big deal. I would suggest you only weigh in once a month, and not near your TOM. But there are products out there that help this. Look up Fem Fire. It is a pre-work drink that really helps this issue. Also certain foods (grains) cause fluid retention more than…

Actually I have done both in the last six month, lost 45 lbs and added 5 lbs of muscle tissue. I did it with Leangains and Intermittent Fasting. You eat a deficit on rest days and a surplus on weight training days. I know a lot of people at the gym who have done the same thing. I have a friend who has went from 230 to 180.…

I have to agree with this. Also my biggest issue with Shakeology is it only has 18 grams of protein, about half of what other good quality protein shakes have that are on the market right now. My suggestion is if you like it add 1/2 cup egg whites to it get to more protein. It adds a few calories but not much and no fat or…

Great post...I would only add that it is important to add lean tissue to your body as you lose weight to maintain your weight loss, so insure you eat enough protein every day and working out is critical to weight management and health. You can lose a 100 lbs but if you can't keep it off what good was the experience.

I don't think people need to be rude or attack, but some nutritional facts probably should be interjected into this discussion. The problem is you have no way of getting enough QUALITY protein as a vegan without high carbs foods. Since you will not use any animal sources you are going to have to use grains, legumes, and…

No it does not, only male hormone enhancement can do that to women. Protein alone does not make ANYONE bulky. And to answer the OP question, there are many on the market that are good. Look for high protein, low fat and carbs, and few ingredients. You have to decide if you are ok with sweeteners because a lot have them,…

No you do not always burn fat from a calorie deficit, often, very often, especially when in a calorie deficit and your protein levels are low you burn muscle tissue. It is much easier to consume than fat. http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/

Working out definitely decreases my appetite. But be careful with that, your not hungry often because your body is feasting on muscle tissue for nutrition. If you functioning on a low calories diet, after your workout your liver is depleted of glycogen so you better make sure you have something to eat about an hour after…

Hi I do 90 minute cardio sessions 3x a week and hour strength training with 20-30 minute warm up cardio 3x times on alternate days. I say that because I need to set a foundation for the rest of what I am going to say. I train at least 90 minutes 5x a week. I found that I could not keep up that intensity on my low carb diet…

Exercise shoes with good arches and pivot points are good for Zumba. I found dance shoes to not have enough arch support for me but you might be different. My all time favorite is Rkya Studio D http://www.amazon.com/Ryka-Studio-D-Womens/dp/B0012LJMVE Nike has two types that work well if your foot is not wide (mine is so I…

I agree with the poster who said anything good is not cheap. I have four proteins I rotate through out my month, and none are under 40 dollars. My favorite proteins are: 1. Protein 7 Synthesis. It has 2 grams carb, 1 gram fat, 36 grams protein (156 calories), it is time released whey and casein blend from Nutri-Shop, $60…

What the medical field needs to figure out is how to fix metabolic resistance and emotional eating, without screwing up the digestive system or making a person live on less than 800 calories a day...there has got to be a better way than removing 2/3 of someone's digestive system. I know people who have the surgery and…

I take a "cocktail" every night of: Trader Joe's Melatonin (for some reason it works better than any other) Vitamin Shoppe Standardize Valerian Natural Calm - a magnesium supplement taken in warm water Works really well, especially after a couple of weeks... Btw the key to sleep is going to bed at a reasonable time and…

I rotate my protein so I use plant based proteins a few times a week. Sunwarrior is my favorite, because it is gluten and soy free. I love both the rice protein and the Warrior Blend. They absorb really well and some of the digestive issue with whey are just not present with plant based proteins. Another really good plant…

Yep THIS... Just hide the scale for a couple months. Use a tape measure if you must, but stop focusing on goals that only involve weight loss. Strength goals will result in weight loss over time if you are lifting heavy and properly and keeping your diet within a reasonable calorie deficit. I do suggest upping your protein…

Wheat and Dairy (not yogurt)...especially cheese. If I eat them daily my weight loss slows and my digestion rebels :ohwell:

The only trouble though is MFP really over estimates the calories burned in most work outs. So many of us only eat back half of our calories. As a rule I work out about 90 minutes a day at very fairly moderate levels of exertion, both in cardio and strength. The number MFP tells me me I have burned is really obscene…

What is your protein goal? I find it so hard to go over my protein goal, when I do, I don't worry about it as long as my fat intake was adequate... Eat tons of bread? No thanks, I wouldn't want the blood sugar spike from all those carbs.. Protein and fat are mandatory and essential to good health. Carbs are not as…