rtjenny

will power - just try to control your desire to over eat. Or eat something that's filling and nutritional.

Eggs are not dairy, so a non-dairy breakfast can include eggs. Someone suggested Nutella - that's not dairy free....

There are no shortcuts to losing weight or getting fit. Its self control, healthy eating and exercise. Teas, detoxes etc are all money making products. I don't get why folk want to try stuff that are just a short term solution. If you need to poop - eat foods with fibre.....if you need to pee - drink loads of water! Simple!

Its a great idea to make healthy cakes - I've even gone as far as those raw cake recipes. But there is nothing better than a good homemade slice of cake. I have a dairy allergy - so I tell myself there is almond milk and dairy free spread so that must be better. I'm also attempting a cake this weekend made with Spelt…

I would say get advice from a Doctor - they can guide you on planning your meals for your requirements. Its all well and good getting some advice here but I would seek some professional advice.

Its a treat. I'd say eat it then work it out at the gym!

It just means that I eat fruits like bananas and apples which contains a lot of calories - so if we calculate the percentage of kcal from my fruits to my overall intake its >50%.

I'm 5' 1" and approx 103 lbs - I try to maintain most days on 1300 kcal but its probably give or take 20%. I do approx 45 mins of cardio and aim for a MHR of approx 165-170 so I know I'm getting the most of my cardio. I do some resistance training, approx 15 mins for 4 days a week - I do realise that's not a lot so I am…

I think everything in moderation is a good thing. For example I bake a cake every two weeks. If I do have a slice now and again I see no harm. I believe depriving yourself sometimes make you want it more. I do go to the gym at least 5 times a week - so I make sure I run off the cake!!

Oh, sorry - should have said - yes lunch options. My breakfasts are usually some form of overnight oats or shredded wheat & almond milk during the week. Pancakes for brekkie on the weekends yay!

1. Quinoa with roasted vegetables 2. Soup eg carrot & lentil, chorizo & chickpea etc 3. Cold quiche

If you're in the UK - try the Scotts Porridge Oats - they are quick cook so easily digested uncooked. The recommended daily portion of oats is 40grams. This morning I had blueberries, oats, soy yogurt & agave nectar (less than 200kcal) and its lunchtime now and not staving!

the jars I use are 380ml volume....its the perfect size to fit into a handbag. And it holds enough so you don't over pack it!

I use almond milk all the time. Soy yogurt works well too. I never tried frozen fruit, but I'm sure it will defrost overnight nicely. Today I had layers of spiced applesauce, oats, soy yogurt, blueberries - I weigh my layers to ensure its not a huge portion. Its so tasty its easy to get carried away!! I always ensure there…

I bought 6 cute jam jars and have them all ready for my breakfast overnight oats. I love layering the fruit, spice then oats - looks amazing and they are so delicious. This morning I had mashed banana with cinnamon, oats, blueberries & almond milk. Yesterday I had spiced apples, oats & soy yogurt. I've also made banana,…

18% - amazing!!! Took me 5 years to lose the weight I am so happy for it. Additionally my asthma has improved greatly!!! Thank you for your advice!

At my office they hired an external company with fitness advisers and dieticians to come in and give us the health checks. They checked by BF % using this hand held device which I think sends and electrical impulse through your body to do the measurement - I assumed it would be quite accurate. I was unsure of the 30% BF as…

I use the resistance machines which allows me to work arms and on those I can lift approx. 20kg. When I use the chest press its lower approx. 15kg. Leg machines are approx. 20kgs. I'll try increasing the resistance training. My BF % was measured using a hand held device which sends a charge through the body - where I work…

I managed amounts of what you want to eat - if I fancy a slice of cake - I will eat half a slice. Just reduce the portion size - you get the taste and not deprive yourself of what you want to eat. Then I might do 10 mins extra on the treadmill....I try to balance it all.

I also just discovered almond butter - much tastier than peanut butter - nothing added in this almond butter! It's just lovely.

oats water & almond milk (50-50 mix) fresh fruit - blueberries, sliced peaches (frozen berries works well too - defrost first though!) golden syrup if I don't fancy fruit (1tbsp)

I've done it - my raw oat & date bars works out to be approx. 128kcal per 30g bar. I was estimating 90.....well underestimated. thanks for all the advice guys.

Thanks for all the great feedback. Estimating is not always easy, but I've never used the recipe creator on MFP - gonna give it a go.

Thanks folks! Great place for a wealth of information!

Thanks guys - all the suggestions look great. Going to try almond butter version nutella - can't go wrong with carob and almonds!

Your blog is lovely! Great suggestions for recipes, thank you so much!

Glass of prosecco or gin & slim line tonic. Generally the rule of thumb is the lighter the colour the spirit the less calories it contains. So generally I will avoid dark rum, tia maria, amaretto etc (all the ones that I really like!!!)

I would recommend the FT4 Polar womens - its approx. 80 GBP on Amazon. Its pretty accurate as it matches the calories on the cross trainer, stationary bike etc. Good way of knowing your average and max HRM.

I use a polar FT40 - ( women's version) - its very good. Easy to use and accurately tracks calories burned. I worked out a rough ratio using my husband's calorie burned from his Garmin GPS and it works out pretty well. Check out amazon - that's where I got mine.

I totally agree to log the calories even if you feel like you had a blow out - when you do your monthly average values it doesn't look that bad overall. Plus you want an accurate amount of calories to keep track of your progress. That being said - although I do log my calories on my 'bad days' I do feel a bit of guilt as I…