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Split them up or don't in a way that works for you. Some folks do three meals a day, some graze all day, some do one meal a day (OMAD). Some intermittent fast-ers eat at only during a set amount of time per day, some intermittent fast-ers eat more on some days and less on others. The only thing that matters for weight loss…
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We all wish physicians had more nutrition lectures in med school -- or even a whole course. Since that's not the case, congratulations to you for trying to learn more about it while you have so many other things pulling at you for attention! One of my favorite sources for good nutritional information is Harvard School of…
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I've made a pizza-like substance with a spinach crust. It was good. It was not pizza. We get a DiGiorno's Rising Crust pizza and I still eat half of it but I log the calories and figure it's one of those "OVER" days where I'm not going to lose weight. We haven't gotten a pizza from any of our favorite local purveyors since…
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If 16:8 works for you, GREAT! If you find it isn't keeping you satisfied, remember there are other ways to apportion your food intake, 16:8 is just one. Many people try one way and, if it doesn't work for them, they throw up their hands and say, "I can't lose the weight." Whereas, the thing to do is try something else. As…
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Most of your suggestions are fine as techniques for helping keep on track for weight loss but none of them is necessary. These things may work for you but fundamentally, weight loss is based on taking in fewer calories than one expends. Some people are helped in this process by avoiding junk food but that's not necessary.…
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I love, love, love Western wildflowers!
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I live in a gated seniors community where they've kept COVID outside the gates for the last 4 months and took fairly draconian measures to keep us safe. We also live in a fairly safe and careful state with an active testing and contact tracing program and a positive test rate of 2% or lower. They opened our in-house…
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Are you talking about staying home due to the pandemic? Some folks have found that they are eating more out of boredom and frustration but others are finding it easier to control what they eat due to fewer distractions. The choice is yours. Now is a great time to grab control back of how you eat. With no "social life"…
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I tried meal planning over the years and never could really stick to it. If I had baked chicken on the plan for Wednesday, I'd get to Wednesday and want anything but baked Chicken. This often led to making less healthy choices. "Oh, heck, I really don't want that chicken so I guess I might as well pick up a double cheese…
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Definitely speak to a physician and get a blood analysis at the least. An inability to digest protein would create serious, life threatening, problems.
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I'm 69 and retired. The thing I find different about losing weight now than when I was younger is that I know more now and have more control over my own emotions and therefore my own decisions of how to behave. I get to decide how much I get to eat based on good information rather than emotion. I weigh 38 pounds less today…
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Just FYI for those thinking of setting up a home gym: used weight machines, benches, etc. are CHEAP! Watch Craig's list, ebay, thrift stores, etc. I had a big home gym machine where I used to live and finally ended up giving it away to charity. You can probably get a $2000 machine for as little as $200.
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It really depends on your stride as well as an individual's BMR (basal metabolic rate). I have a very small stride and a mile takes me 50 some-odd minutes even when walking briskly, for me. Here's a link to a calculator that takes your BMR into account. https://www.medicalnewstoday.com/articles/325323
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Blood pressure responds as well to low-sodium consumption. Keep your sodium down between 1500 and 2300 mg/day. If your blood pressure goes up, though, take the meds. High blood pressure ain't called the silent killer for nothing.
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Just whatever you do, don't eat the green soylent. :s
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I have a big bag of grilled chicken strips in the freezer. Nuking them for one minute makes them nice and warm. A couple of slices of toasted, seeded bread spread with guacamole and topped with chicken makes a great breakfast!
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You can never determine what your exact weight is because your weight varies during the day, from day to day, at different times in any hormonal cycles, with exercise, depending on salt consumption, etc. It is always an estimate. Your weight may vary several pounds in any 24 hour period. So, the important thing if you are…
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I'm an unsweetened seltzer junkie. Just start buying flavored seltzers without the sucralose like Polar, Poland Springs, LaCroix, etc. Hubby and I consume so much seltzer we finally decided discarding/recycling bottles was just too much so we've switched to a SodaStream and make our own. We decided we didn't really like…
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I can watch the bags under my eyes fill with water when I eat too much salt. Some folks get swollen feet. Not me. It tends to be my hands and face.
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Yes, do mention it to your physician and see if s/he wants to refer you for testing. I did when no machine could seem to calculate my heartbeat rate accurately -- turns out I had a minor arrhythmia that's fixed with a pill -- but they did, among other things, a stress test. I like to call it my very expensive clean bill of…
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Sugar, especially refined white sugar is high in calories but low in nutrients. Therefore, added sugar adds calories without adding other nutrients. For example, a tablespoon of sugar and a peach have about the same number of calories yet the peach provides other nutrients and fiber the sugar doesn't have, so a peach is…
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Alcohol is a natural depressant. The last thing many of us need, especially as we're dealing with the pandemic while also trying to change the eating and exercise patterns of a lifetime, is a depressant. You wouldn't want to take a depressant pill if the doctor gave it to you. Drinking is a way of self-medicating with a…
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Just a suggestion. A good source for science-based, up-to-date information about nutrition is "Nutrition Source" from Harvard's School of Public Health. https://www.hsph.harvard.edu/nutritionsource/ I notice you talked about eating a low-cholesterol diet to have lower serum (blood) cholesterol. This reflects an older, now…
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We are all in this together. If you find yourself too hungry after your mostly vegetables/fruits breakfast, make sure to add some protein and fats, Protein and fats are great for slaking your hunger and also are necessary for health. Given how many calories you need to eat, you could fit in full fat yogurt and similar…
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Oo-oo, @ninerbuff, you got some URLs I could read and learn the latest on stretches? I'm lousy about it.
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Sadly, the only way to change the habits of a lifetime is to work at changing them -- it ain't easy. Anyone who tells you it is, well, they are either kidding themselves or they operate on a completely different wavelength from the rest of us. I consider a serving of crackers to be a sleeve. Ice cream containers determine…
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Daily light impact cardio is good for your heart and has other exercise benefits but it won't do the muscle building of heavy weight lifting. A combination is probably best. In any event, doing one or the other is certainly better for you than none! What @TeaBea said about repetitive movements is something to watch for. As…
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Handcrafts and avoiding channels with lots of food ads help me. Online games also keep your hands too busy to eat. Drinking seltzer also helps me. Putting excess treats in the diary before I go to the kitchen to get them can change my mind. Going to bed when you are actually tired, not hungry, helps. Then there are…
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Try replacing sugary treats with fruit. A serving of prunes or a snack container of mandarin oranges in juice are two of my go to fruits when I really want something sweet. For you, it could be apple sauce or a banana. Try different ones until you find what works. Meanwhile, sugar is hard to track effectively because there…
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I think, from all your thoughtful reactions and planning that you are going to be great at this!! Just remember, nobody's perfect and you are changing the habits of a lifetime so it's hard to do. Congratulate yourself for every step in the right direction!!
