JoKessho Member

If you want to lower your body fat percentage, you need to lift heavy and build muscle. Be warned, though, building muscle may cause your weight to go up, but it's not a bad thing

Get your hands on a book called "Brain over binge" by Kathryn Hansen. It's helped lots of people and I'm currently recovering with the help of that book. Feel free to friend me if you need more help and support from someone who is on the road to recovery :smile:

Most likely water weight

Do exercise you enjoy and eat healthy foods that you like. The best way to stick to anything is to enjoy it. Make sure you get enough protein in your diet from dairy, seafood, legumes, etc. And don't be afraid of fat - have some at every meal (the healthy kind)

Research and personal experience have shown that losing weight, not gaining, increases the chances of getting an eating disorder. The logic: you start restricting in order to lose, which may either cause you to start binging (may involve purging), or it will cause you to get addicted to the loss and you feel that you will…

See if you can get your hands on a book called "Brain over binge" by Kathryn Hansen. It's great! She also has a blog: http://brainoverbinge.com/ Also, check out http://www.bulimiahelp.org/posts/ The main focus is bulimia, but there's an aspect of binge-eating, too. I also suffered from binge-eating and I've recovered now.…

I just enjoy what I do (exercise-wise) and eating good food. If you don't enjoy your weight-loss journey, then you won't be able to maintain your lower weight. This is all about finding what you enjoy and sticking to it.

Just keep a bottle on your desk, where you can see it and that will remind you to drink more

Try the low-carb group: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

If you want to get rid of water weight and still eat good food, then drop the carbs (less than 30 g per day). Though, like @DemoraFairy said, it won't make that much of a difference to how you look. Plus, you might get the "keto flu," which will make you feel like crap. Since you've lost following your method, then I see…

Never too late to start again! Have you considered getting a dog? They'll keep you entertained and force you to exercise, even if it's raining :wink:

Sleep. After that, HIIT. Any kind, just make sure you push yourself, so that you can't do it for more than about 15 min Edit: if you can combine cardio and weights for a HIIT session try: -60 s sprint -a weight exercise of choice to perform until failure -50 s sprint -a weight exercise of choice to perform until failure…

Mine's 163, but there's a woman who (last I checked) had around 1 200

Do you eat meat? And I agree with @janejellyroll, you probably need to increase fat. Add butter or oil (EVO, coconut, etc.), eat oily fish (if you eat fish), avocados... You can also go for fattier meats if you eat them

You can do both: https://www.youtube.com/watch?v=Bz3AG-oCXTE The video explains what to do - based on science.

http://www.boredpanda.com/geek-nerd-hides-toys-in-home/

What kind of scale are you using? If it only has electrodes for your feet, then those kinds are (apparently) only able to measure body fat from the bottom half of your body. Electrodes for hands and feet will give a more accurate reading, though it also depends on the make of the scale...

@kendalslimmer great, thanks! Really looking forward to this! :smiley:

hope there's still some time to join! I really need motivation to stick to a healthy diet and lose weight!

Great post! I just did this same thing this morning - gave myself the pep-talk of "only you can do this." It's very encouraging to see that the same advice I gave myself this morning has worked for others :smile: Thank you.

Anyone can feel free to add me :smile:

I do keto (~ 20 g carbs per day). Anyone can feel free to add me :smile:

OMG! I was laughing so hard! xD Thank you everyone for making my day!!

I also do keto and I reiterate the water comments from above and add that you might need more fibre. Personally, I eat a "keto porridge" every other day (10 g psyllium, 10 g ground flax seed, 10 g chia seeds, cinnamon, stevia, salt, and 2 dl organic soy milk = ~3 g net carbs and ~15 g fibre)

spinach and prawns veggies and tofu/meat

I'm guessing that you've plateaud since October.. Losing weight gets harder the more you lose, so plateaus are bound to happen, but there are ways to break them. Have you updated your stats on IIFYM and MFP? Try low-carb (at first it will be water weight that's lost, but it can kick-start more fat-loss). Also, try changing…

Anything freshly baked

Same for men. If you both feel full at lower calories, that's fine. The only problem that eating too little will cause is muscle loss. Just make sure you're getting at least 1200 kcal and enough protein

If you don't feel hungry, then there's no need to eat more. The higher calorie intake is advised to make sure that you're not starving yourself and thus setting yourself up for failure.

Most gyms have helpers, who will teach you how to work the machines for free. Ask at your gym - they normally work only specific hours. If your gym doesn't offer this, then the internet is full of videos and descriptions of different exercises. Free weights are the easiest to start with, if you have no clue what to do. In…