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325-375. It includes 1/2 a banana, 1 cup mixed frozen berries, 2-3 cups spinach, 2 tbsp ground flaxseed and 1.5 cups skim milk. Yum!
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One of the biggest mistakes newbies make is overestimating exercise and underestimating calories eaten. MFP tends to overestimate calories burned during exercise, and we often overestimate our exertion level. Weighing and measuring and logging all of your food is the key to getting the fullest benefit from MFP. Many…
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With only anecdote to support my view, I have found that I cannot eat back most of my fitbit calories and lose weight at the pace I would like. I walk between 10,000 and 16,000 steps a day and work out in addition to that 3-4 times per week. I do eat some back, but I try to leave a 200-300 calorie cushion in case my food…
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Thanks everyone! I have a new list of things to add to my diet!
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I have found that strength training helped tremendously with my speed. I agree with previous posters that running more miles and speed intervals will definitely help. I do squats, dead lifts, and calf raises every third day to strengthen my leg muscles, and I lift "heavy" when I do it. Stronger legs will propel you faster,…
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Splurge on really cute work out clothes. The majority of people will think you're awesome for getting out there. The other people will keep their comments to themselves. Even if I'm slow and jiggly, I enjoy the outdoors and my music, and think I'm a baller for being a runner at all.
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I would recommend slow, long walks for a few days. I find that gentle consistent movement helps me loosen up and combat muscle soreness. I second the previous poster's suggestions for ice/heat, light stretching and light massage.
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I cannot say strongly enough how much I encourage you to make an appointment with your college's counseling center. Talking with randos on a forum is not going to address the issues causing you to binge and purge. I have gone to my school's counseling center on and off for the last 5 years for a variety of issues, some…
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I'll clarify a bit more: I do a mix of cardio and strength training, so I'd be surprised if the 20 pounds I hope to lose over the next are muscle. It will be some muscle, but mostly fat. I weigh myself twice a week to keep an eye on my weight so I stay on track. If a body scan costs $75-$100, I'm unlikely to get one more…
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I feel this way sometimes. The best thing I can do for myself is GET OUT OF THE KITCHEN! I remove myself from temptation and try to distract myself with ANYTHING else. My urge to binge or specific craving will pass eventually. Not fun, but necessary. Sometimes I'll grab an apple as I'm leaving the kitchen in case I really…
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I also got very very bad shin splints when I started running. I found that running more than once every 5 days was too much for me in the beginning so I also cross trained on the elliptical, bike, and erg on the other days. I also slowed my running pace waaaay down. I've been able to work up to running twice a week now,…
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Thanks everyone. You're right about cheat days and balancing over the whole week. I try to be perfect each day, and I am very hard on myself when I can't be. But I'm in it for the lifestyle change, so I'm sure that minding my eating at parties will get easier with more practice.
