Driagnor Member

Your BMR is what your body would consume if you lay in bed and didn't move for the entire day. This is to do things like keeping your heart pumping, digesting food, thinking, regulating your body temperature etc. You then need to multiply this by your activity factor to determine your Total Daily Energy Expenditure (TDEE)…

Welcome to the site. Believe me, this site can definitely help. Start with the basics - set some goals for yourself, and have a look at the links in http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again Eating healthily and exercising so that you maintain a calorie deficit does work -…

Yep, it's the zone where your body is burning the maximum amount of calories from fat. However, remember that if you exercise at a higher intensity you'll be burning more calories overall, so the lower percentage coming from fat doesn't make a significant difference. You'll also be improving your cardiovascular fitness as…

It's possible, but I think it'll be difficult. You may lose the monthly target the first couple of months, but it will get progressively more difficult. I personally would set the same amount of weight to lose, but put it at a longer timeframe. Maybe an additional two months - if you plateau and your weight loss slows down…

Agreed with what others said about the food scale. After a while you get used to it and can eyeball it with a pretty high degree of accuracy, but getting started, most of us have absolutely no idea what 20g of cheese looks like for instance.

Again, there's no scientific evidence that HCG has any beneficial effects. If you look at the link that I put up earlier in the thread, it shows the results of 9 scientific studies conducted since 1973, only one of which shows any weight loss improvement with HCG injections. In that study the researchers suggested that…

Of course you'll lose weight eating 500 calories a day. You're at a huge calorie deficit, but it is by no means healthy. The HCG injections also have no proven scientific benefit. An extract from one of the scientific studies done on HCG states the following: ---- Chorionic gonadotropin in weight control. A double-blind…

Please read this link before you embark on the HCG diet. There is absolutely no scientific evidence that the HCG injections have any effect on weight loss. http://www.tomvenuto.com/asktom/HCG_diet_is_it_a_scam.shtml

It depends what you're looking for. In general you want to get to the point where the weight is heavy enough that you don't manage to complete the maximum number of reps in a range easily. The last one or two should be difficult in order to ensure that your muscles are actually working. Then the rep range that you want to…

I'm also 160cm, but I weigh 96.4kg as of today. I'm somewhere between lightly active and moderately active. Probably closer to moderately I guess - I have a desk job, but do 3 x strength training and 3 x cardio per week - but have set myself on lightly to be on the safe side. My TDEE is 2400 calories, so I'm on 1700 each…

Love this post, and really amazing work so far. I'm sure the half marathon will go well :)

That would be total calories consumed for the day. I'm also following the same principle from that book, and eating 30% below my TDEE, with every fourth day at 10% below TDEE, but not eating back any exercise calories (unless I burn more than 1000 or so - then I'll eat some of them back if hungry), and it's working really…

I wouldn't worry about it too much. The 9lb and 5lb losses that you started off with aren't normal at the weight levels where you are (fairly close to your goal weight) and are almost certainly quite a lot of water weight. If you're looking at about a 600 calorie deficit per day, this works out to 1.2lbs loss per week. If…

It's your normal calorie burn that you have from doing things like breathing, thinking, regulating your body temperature etc. It doesn't contribute to your cardio though, as you're not raising your heart rate, and to eat back those calories might cause you to net additional calories and slow your weight loss. Unless it's…

In general, you can healthily lose about 1% of your body weight per week (more if you're very overweight). It's possible that you could do it, but it could be at the expense of losing muscle and slowing your metabolism. I'd personally set myself a longer timeframe and rather be encouraged about hitting it early than…

You can build muscle in specific places, but unfortunately targeted fat loss isn't possible. Some will see it come off from specific places, but your body makes its own decision as to what fat stores it wants to eat into

To be quite honest, the effect that any of these pills will have on your metabolism are negligible. Doing an extra 5 minutes on any one of the cardio machines will probably burn more calories than any of these pills will.

Have you considered seeing if she'd like to be included in your weight loss journey? I'm not sure if the offer has been put on the table, but maybe find out if she'd like to eat healthily and exercise along with you? It could be that she's feeling excluded from that part of your life, and you supporting her in it might…

There's also the option of eating what they are, but eating slowly, listening to your body's signals, and stopping eating when you're 80% full, even if it means that you've only eaten 1/3 of what's on the plate. You can eat with your friends and not have to bring along your own food - however, your portions don't need to…

Watch a Keanu Reeves movie and drink any time he looks confused or gormless :)

Great post

I have my exercise sessions as appointments on my phone, and I keep them just like I would any other appointment. If I do think about skipping one, I just think to myself that the only person I'm cheating is myself, and that the regret the following day isn't worth it. Once I make a start on the exercise and the endorphins…

Awesome - definitely a reason to be proud of yourself. I love that buying the unhealthy things seems unnatural these days, whereas before I started this I seemed to home in on the most unhealthy products in the store.

Oats are always a good basis - mix it up with some fruit. Yoghurt is good, and things like shredded wheat with skim milk also has quite a lot of protein. If you are finding it difficult, there's also the option of getting some protein powder and having that with some milk.

Everything I've read says weights first - otherwise you don't have the energy to push yourself in your weights workout and actually work the muscles.

A friend of mine was upcountry for work and only got back on his girlfriend's birthday (which is at the start of January). He didn't have time to buy a gift so grabbed the christmas card her parents had sent her, crossed out 'christmas' and wrote 'birthday' and crossed out her parents names and wrote his own. He also gave…

It's normal to see some weight gain / weight stabilization fairly soon after starting exercising due to extra water being stored in the muscles, but muscle mass takes a long time to build up - maybe a lb a month. Weight fluctuations when changing your exercise routine are normal though and nothing to be concerned about.

A 50/30/20 Carb/protein/fat plan is usually a good starting point, especially if you're looking at trying to minimize your muscle loss. You can then tweak it to your own requirements

The HCG plan drops you down to a 500 calorie a day intake, which isn't healthy in itself, and there's no scientific proof that HCG has any beneficial effects on weight loss. Quite an interesting article on it at http://www.tomvenuto.com/asktom/HCG_diet_is_it_a_scam.shtml

Welcome and good luck on the journey! Feel free to add me as a friend if you'd like some motivation and support