Replies
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This ^ New Rules is an excellent resource.
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it is possible you are over estimating cal burned in exercise, which is the issue I have with always eating cal back. Sometimes people over estimate the amount to eat back. If you recently are losing at a healthy pace, then just keep what you are doing.
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Get corn tortillas and bake them. Oh and bump on the Kale Chips! I love them!
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110 cals for 1/2 cup of veggies sounds high. Is there a dip involved? If so skip the dip and eat all the veggies you want. I treat veggies as an all you can eat food - just remember no dip.
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Its water. We know it is not fat, I doubt you consumed 10,000 excess cals this week. Relax it is water. Your working out, and sore muscles retain water. Weight loss is not linear. Stay with it...and relax.
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The following advise is from a guy who likes to drink: Honestly - behaviors are about triggers. Drinking is a trigger for you to eat unhealthy plus you are loading up on a lot of empty calories, not to mention fat metabolism stops when you drink. The only long term route to success for you is to reprogram this trigger.…
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46 year old male here, not a trainer or Dr., so take my input with a grain of salt. LIFT You won't regret it. I started lifting a year ago and can't believe how much better I look and feel. Check out the following book: "New Rules of Weight Lifting for Women"
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Sounds like a planning issue. Prepare something in advance. Hard boil omega eggs. oil a week's worth at once and keep in fridge. Oat meal - prepare in advance and store in fridge. Fruit
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Go by how you feel. If you feel good and have energy don't eat them back. - Listen to your body. If you'r hungry - eat....just make sure you eat something good (lean protean, veggies or fruit). I didn't eat them back and didn't experience starvation mode - beware of blanket statements about starvation mode.
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Why don't you just repeat the New Rules sequence?
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Lift every other day. Work outs vary every 8-8 weeks. Some rotations are very intense high reps little rest and are relatively short (30 min or so). Other rotations are heavy lifts lots of sets of few reps with long rest periods and as a result can last 90-120 mins.
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I slowly added food in, making sure it was quality (no pizza and beer). More protean and good carbs. After a while I found food intake and activity level found and equilibrium and I went to a pure TEED method where I eat a fairly consistent cal level and don;t log exersise.
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What's your activity level? Assuming sedentary lifestyle, Harris Benedict Formula multiplies your BMR by a factor of 1.2 which is about 2,100 cals to maintain current weight. 1,600 is a 500 cal deficit which isn't too bad. How do you feel at 1,600?
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This is a common concern with MFP. I found the default setting for protean to be way too low for me. You can adjust the setting manually. Weight lifters target 1 gm per pound of body weight. Others go for 1gr per lb of lean mass. Others target to percentage of cals 25%, 30%, 40% etc. Personally, I'm at 30% protean, 30%…
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This. And I'll add one more thing. 2 weeks is WAY too short a time period to draw any conclusions form. You didn't put the weight off overnight, nor will it come off overnight. Take a long term approach and focus on a real and lasting change in your lifestyle, if you do the fat will take care of itself.
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Sounds like your market place has an unfulfilled niche....
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What are your exercises and estimates of cals burned? Go back and double check the accuracy of calories burned in exercise. Many people inadvertently over estimate it, or realy on inaccurate estimates.
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1,000 - 2,000 is very high. I think you are overestimating the cals burned. I'm a 200lb man and I need to really bust my *kitten* for an hour to burn 800. Don't worry about eating cal back.
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I have trouble running on flat ground due to a tendency to hyperextend my right knee. BUT If the bear wants to chase me up stairs - I like my chances.
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"Yes" it is a cop out Here is my advise: Just adopt a healthy lifestyle and keep it regardless of the scale. I think you find you your "natural" weight will be much less than 220. The concern is if you focus on 220 without the lifestyle change, once you get there you will regain the weight. Eat quality food and move your…
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Funny how increasing one's activity level the the solution to so many problems.
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totally normal, it is water. As a result of the new exercise routine your muscles are a little inflamed and holding more water. Relax, don't worry, keep working out. The day after a hard work out I've been up 4-5 lbs.
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I doubt it is hormones, most likely the behaviors mentioned in your post 2 thoughts: 1) Exercise more. I know you have a small child, but but you can get your heart rate up without going to the gym. Go for walks with baby, OR during nap time so something like the following: 50 squats 25 left leg lunges 25 right leg lunges…
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My cat wont let me sleep past 5.
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Jimmy Buffett, Lets Get Drunk and Screw
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Skinny Old Fashioned. Whiskey, Bitters, Spend
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Make sure you get back the your normal habits. The concern is not one day, but if you back slide into old habits over a longer term. Relax, bad day happen, just don't repeat them too often.
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Here is what I've found. If you make it a habit it will eventually become very to do, it will become part of your daily routine. Now, habits don't start easily. for several months you must make a significant effort to be active. (You don't need to go to the gym everyday, all kinds of activities get your heart rate up.)…
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Some people can't tolerate whey, you may want to look into soy-based. Given you concern is how your stomach reacts, my recommendation would be to experiment with different types to see what works for you.
