ElizabethKalmbach Member

This happens to me on longer walks. Hydration helps some, but I also lace my fingers and rest my hands on top of my head for a few minutes with some arm stretches mixed in to help speed up my hand's return to normal. It is much worse in summer than in winter.

I really only use protein shakes to get my protein up in the right range when my deficit is so steep that it's hard to do it with "real food." Or if I'm in a hurry. They work, but I'm a "savoury" so too much sweet is unappealing.

Read about "recomp." (There are a few good threads in the forums, if you search.) I don't think you need to lose any more weight, so much as you appear to want to exchange muscle for fat. So strength training to build and maintain muscle, and eat at maintenance calories with good protein balance to grow muscle while using…

Maintain a slight, if any, deficit and instead of crunches, I'd look into some weight lifting with compound movements to build up core strength and help maintain muscle mass while you're in deficit. Also, make sure you're getting enough protein to support your muscle. .8g per pound of body weight, minimally.

Prefered: Grocery shopping and meal prepping to meet calorie goals daily. 130g protein Take supplements/meds/digestive aids. Walk dogs 2 miles in the morning. Work out on lunch break - alternate cardio and strength training. Eating out is fine provided calorie goals and protein targets are hit. Log food by weight. Weigh…

Honestly, it sounds like your deficit is too steep and has become unsustainable. Try actually counting the calories you take in with IF over a week or two and figure out what your deficit is. Figure out what your maintenance calories should be, and work out a sustainable number of calories to eat for weight loss relative…

The realization that I can use my cheap rice cooker as a slow cooker with nothing more than a quick Google search to sort out the differences in electronics parameters and cooking times. I put a pork loin, potato, onions, carrots, and a bit of water in there before I went to bed and woke up to perfect pullable pork and…

A friend had an entire extra muscle in her calf/ankle region that they removed when they fixed her Achilles injury. Things went better for her than expected because she was able to provide her own "spare parts." O_O I never asked if the extra muscle was a symmetrical feature on both legs.

The "right" amount is whatever is sustainable long term for your body and your lifestyle. If you do too much, you risk injury and then a recovery period where you may struggle to moderate your food because you've become sedentary. Ramping up slowly and making sure you can maintain what you're doing and eat sufficient…

November: 160# (Ish) December 157# Late February 151# Still not at goal weight, or under BMI 25 yet, but it was finally warm enough that I was willing to take off a few layers of hoodie and sweat pant for a photo. Height 5'5 CW 151.4 GW 145 Age 42 Stumbling block of the week: "Kill me now" level flu and fever brought…

I think you can eat in that range of calories comfortably and probably afford to eat back a larger portion of your exercise calories. Because you're working with proportions of calories, the more exercise you have, the bigger your accidental deficit is. Keep an eye on your weight, but also start tracking your reported burn…

@AlannaWulf It'll come off in no time once you're pacing the floor with that baby at bed time and nap time. <3 Congratulations on your newest family member!

I do a ton of tedious boring stuff so that I don't die. This is just one of those things like remembering to take all my meds on time and not taking them with other things that will make them ineffective, and doing my PT for all the injured bits of me so that they will heal properly, and other stuff like showering so that…

Tons of "kid foods" are healthy, just inappropriate in volume, so you might need to eat more. For lunch today I totally had one of the cottage cheese cups and a fruit cup that I keep around for my kid to nosh on for casual snacks. Since that was only 200 calories, I also had a chicken and broccoli salad that I mix in bulk…

Having several meals worth of options prepped ahead of time so that grabbing a healthy lunch only takes seconds in the morning and allows me to tailor my eating to my day's activity level and goals without a lot of number crunching and weirdness at dinner time.

^^ That's one of my favorite memes of all time. That and the inspirational thought, "When you're having a hard time, just imagine a t-rex trying to put a fitted sheet on a mattress. You're not doing so bad..."

Saturday, I had a very low movement day, full of celebration and food. I overshot calories by about 1500, and it was not the end of the world. Yesterday I reduced fats in my food and maintained volume with veggies and had a nearly 700 calorie deficit, and I'll do something similar today or tomorrow and be totally back on…

OMG! Yirara! You're never supposed to try and catch a falling knife, and NEVER LIKE THAT! O_O Are you OK? Did you get stitches? I'm grumpy because my TOS is still causing circulation problems, and the flu I had a week ago caused coughing that messed up my spinal alignment something fierce and made the TOS WORSE, despite…

You can't spot reduce. Where your body stores fat is largely genetic/gender based. You can only reduce overall body fat until your body gets around to using up the stores on the areas you want reduced. Eat at a deficit and stay patient and active.

I usually have about 200 calories worth of bread/grains/potatoes/pasta per meal x 2 meals per day. My step count is close to 20k/day and I can't meet my caloric targets conveniently without them.

You don't need to go to the gym to get exercise, and you don't need to workout all at once to get benefits. I walk my dogs for 25 minutes in the morning (2 miles) and take a walk on my lunch break at work (2 miles) and then walk home from work (3.5 miles) and that's plenty of exercise without ever setting foot in a gym. I…

I had one DEPO shot and quit that nonsense as well, because while it didn't make me gain weight, it made me insulin resistant LITERALLY over night. I'd been humming along with IF happily the day before and suddenly I was STARVING ALL DAY, EVERY DAY, and eating ONE COOKIE gave me an instant headache and I was getting hand…

Might be worth a check up to get your basic nutrient levels checked, too. When I had really low iron, my resting heart rate went up from 56 to 100. It dropped back down once I started supplementing iron. Nutrient absorption can drop off with age for some and eating at deficit can create eating patterns that neglect…

You may have good success with a more gradual progression. I've always preferred doing pushups working my way down a staircase. Once I get to 20 good form pushups on a stair, I move down to the next stair and start pushups there until my form starts falling apart, then move back up to the next stair to finish my set.

Honestly, I'd give it a week before you decide it's a gain of 4 lbs. That's like... 14,000 calories over in 10 days. O_O Since I've seen you on the boards in places, I believe you've got some of the same conditions I do that are SUPER FOND OF WATER WEIGHT GAINZ, so give yourself a week back in your normal routine for your…

Do what you enjoy and you will end up with the kind of legs you need to support doing more of that thing. Dancers come with legs in surprising variety of shapes and sizes. Most of the professional dancers I know don't keep it to one form of dance or even one form of exercise. Many of them swim and hike and lift weights and…

I'm basically *made of* a bunch of chronic ailments standing on each other's shoulders wearing a mask and a trench coat to look human. I just do what I can when I can, because if I don't, I'll just end up with another aiment trying to sneak into the trench coat. I use as mild a deficit as possible most of the time, and…

What does "kid friendly" mean to you? To my kid that means plenty of raw fruit and veggies and processed meats instead of like... a slab of pork chop... She's pretty flexible and loves brussels sprouts, and all kinds of healthy things, AS LONG AS NO TWO INGREDIENTS ARE TOUCHING. If they touch, EVERYTHING IS RUINED. She…

I'll second what @just_Tomek said on the green curry to go with chicken and will add that if you get a curry brand with an American sounding brand (Roland) it will probably be rather less spicy than something that comes in a can that's covered in text that is mostly not aimed at an Englis speaking audience (MaiSri).

I highly recommend picking up a few books or programs on lifting. There is a thread here going over a variety of different programs for a variety of experience levels: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you I like the efficiency of compound lifts, personally, but…