Replies
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Amen! Especially if you diet 80% of the time, the holidays will offer a valuable reprieve that is not going to undo all that progress. Eat, drink, be merry! Your body, mind, friends, and family will all thank you for it!
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Meal timing in the long run, for weight loss, does not matter. Sure, there are some arguable benefits of overconsuming and NEAT/TEF advantages, but that won't add up to much and usually the method of achieving these effects do not warrant the effort. However, the body is really good at homeostasis. For example, a lot of…
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If you set the activity to sedentary, and are sedentary, then yes: you eat that much and (theoretically) maintain. The only trouble is that like all numbers, they are estimates, so fine tweaking will most likely have to be done. If you do any major exercise, then you would need to add that in if you don't consider it a…
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It's actually pretty easy. Buy a digital food scale (they are cheap--you don't need a lot of bells and whistles). Put a container of some sort on the scale (bowl for cereal, spoon for peanut butter, etc.) Let the scale weigh that and then press the "tare" button, which will set the weight to "0". Now you can add whatever…
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Also, don't buy into that bunk of "revving up the metabolism" by working out in the morning. That is not true. In fact, when I do overstrenuous workouts in the morning, I sometimes feel cold, groggy, and tired (note I do workout in the morning--I just try to take in some carbs and protein prior and this helps). As others…
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While I hate to say this, that is not sudden weight gain: that is the creep of steady weight gain that, if no extra resistance training has been taken up, is most likely fat. The trouble is not the type of food you are eating, but rather that you are eating too much or exercising too little. True, you could have a sudden…
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Give it a few weeks before you jump ship. More than likely you were probably undereating, and your body is finally beginning to restore itself. As for fats, learn to start using more added fats, by fattier cuts of meat, eat more nuts (or peanut butter--my favorite fat), and upgrade all dairy or fat-free options to low fat…
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My understanding is that MFP sets your calories to lose however much you request WITHOUT factoring in exercise. Thus, all exercise is over and above what you would need to eat to lose 2 lbs a week, for instance. Thus, if you burn an extra 500 calories a day AND only eat what MFP says, you theoretically (though rarely with…
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I don't think there is an easy way to assess anyone's "perfect" weight. For instance, someone who loves eating without thinking may have their perfect weight at a much higher weight than someone else. Another person might feel their perfect weight is in the anorexic range. I guess it is how you define perfect. To you, it…
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As a male, at my heaviest, let's just say there are more than a few times where I was confident (100% so) that this Chinese buffet lost money on me. 100% confident.
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Agreed. It doesn't take a Nutritionist (which is a fake title anyway--you mean a Registered Dietician) to tell you that if you maintain at 2200, your caloric need is 2200, and any subtraction from that number would (theoretically) be a deficit. However, there are numerous confounding factors. That may still not be your…
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Yes; but you only have on life to live. Can't sweat the small stuff. I would only freak out if the discrepancy was extremely (EXTREMELY) obvious. In that case, I would avoid it.
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Eat less, exercise more--unless you are already running yourself into the ground. Then you might want to relax your efforts for a week and then diet again.
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Short answer: yes, you will lose weight if you are in a caloric deficit. Period--you will lose WEIGHT. Now, if you are talking about the other health aspects (including macro type in calorie vehicle choice), then yes, there is a bit to it. I would say that a lot of people, in general, will do better with a low carb diet…
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This does not compute. The two are not interchangeable in such a general context. You have to ask a more specific question. And stop with the advertising.
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If you are a more typical person, going over in fat and protein (especially if it is MFP's default protein) is almost certainly the best "mistake" you can make. At 1200 calories (which I think is too low for a functioning human being, honestly), you are going to need ever precious gram of protein and fat you can spare.…
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I think the people who blame genetics are honestly copping out of responsibility. Yes, people are predisposed to things, but that does not make a given outcome inevitable. For instance, I bet many people dream of committing crimes as heinous as murder, but they don't go out and start offing people. Sure, I will acknowledge…
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Unless you have documented kidney problems, or are consuming 300g+ or protein a day, I would say you are fine. In fact, some studies have shown that higher amounts of protein (100g+) is helpful for aging adults in preventing neuromuscular and neurological diseases. I'd say you are fine.
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Again, I would not do the refeed day on the day of strenuous exercise (absolute numbers are not what are important here). However, a higher carb refeed period will definitely be awesome fuel for a day (or two) after, which would make the following days ideal to do some serious activity. In fact, many bodybuilders and…
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Your BMR, unless measured, is based on a variety of physical factors (height, weight, gender). It is assumed that a given person at a given weight of a certain gender (read: a formula) will expend X amount of calories if completely inactive. This can be skewed by numerous factors: 1. Less lean body mass/more fat (muscle is…
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It depends on a few factors: the deficit, macros, body composition and exercise intensity. If you feel constantly burned out and are relatively low BF, then one day a week would work. If you are maintaining a large deficit and keeping activity high, then once a week would also work. However, if you have a higher BF and…
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As others have said, a days worth of calories is arbitrary (some bodily processes recur every second--some every couple of days). Thus, as long as your average over a few days (or a week) is right, there should not be any problems. You may experience some local exhaustion (if you need fuel for workouts on specific days),…
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HRM are notoriously inaccurate. The best way to find the correct deficit is to consume at a given level for a period of time and observe the results. That will be the most accurate way of doing things.
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Basically, in a period of prolonged deficit, the body becomes more efficient at internal processes (or it decreases them or shuts them off completely). Leptin, which helps regulate many things, including oxidization of fat for energy, tends to wind down a little bit (to help preserve what energy it has for more essential…
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I followed Paleo pretty hardcore, but I honestly believe there is nothing special about its food selection. Sure, the focus on meat and veggies and fruits is nice, but whenever I had a "bad" reaction to foods while Paleo was psychosomatic (or so my current eating habits have revealed). It's fine if you need to eat that way…
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IF is not a diet--there are no special foods. The biggest advantage to IF is meal timing, especially if trying to lose weight. For some, it is better to get your entire day of eating in a short time span (for satiety). While studies have shown marginal benefits to LBM retention in combination with resistance training while…
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A Redditor did a study of the amount of actual Protein in the powders, and it turns out, despite the almighty label, many ranked in the 70-80% range. The highest ranking proteins were ON and Isopure. I would be weary of the Protein levels of store brand stuff. The Body Fortresss cheap-o stuff had a score of about 60%…
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No such thing as toning. Muscles grow more "toned" (defined) by being larger or by having less fat covering them. Thus, you either grow larger muscles or cut fat to "tone".
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Why "diet?" Eat foods and maintain a caloric deficit. Take in adequate amounts of protein (1g/lb LBM) and adequate fat (.4g/lg LBM) and lift weights and do some cardio/conditioning. Unless you have a specific disease or bodily disorder, what exactly you eat is less important for losing weight.
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I would say that upping your calories is a good idea to help fuel your workouts. And yes, 2% milk is fine--great anabolic food in fact. Up your calories for a few weeks and see what happens. Also, make sure you are eating enough protein (1g/lb is a good general guideline)
