adietron

Simply inspiring. Thank you so much for sharing.

Patience and persistence. The only way to get better at it is to practise. Jog for as long as you can, then walk until you recover your breath/courage. Do it as often as possible. In my experience, it takes me about 2 weeks of running every day before I can get through a full 30 minutes without stopping. Keep at it!

Quinoa. It's gluten-free, and you can mix pretty much anything into it and make an awesome salad or rice substitute. It has a few grams of protein (9 per 1 cup cooked I think), and it's a great source of whole-grain carbs.

p90x is designed to be done at home, with minimal investment in a set of dumbells or bands. Also, search the app store on your phone for the Nike training (NTC) app. It's women-specific, and again, little investment in weights or medicine ball. With most of the drills you have the option of not using weights at all.

You can't really go wrong if you use the lowest possible number (1450). That way, you are consistently underestimating how many calories you're actually burning. Better to underestimate and be pleasantly surprised at weigh-in, than to over-estimate and find yourself frustrated.

Proteins are the basic building blocks for pretty much every cell in your body. A healthy body depends on those essential amino acids to function properly. Sufficient protein is a critical component of health. I use a low-carb shake (GNC). It is an easy way to make sure my ratio of carbs/fat/protein is balanced for the…

Also, this: http://www.bodybuilding.com/fun/fawnia1.htm It might be worth it to pay for a single session with one of your gym's personal trainers. They could design a program to get you started.

Depending on your body composition, you could also be losing visceral body fat. That's the stuff that surrounds your internal organs. The only way to measure changes in visceral body fat is to have an MRI done (who has the time, am I right? :laugh: ). Also, 2 inches is a BIG difference in your thighs, congrats and keep…

First of all, holy ****, a 1300 calorie burn? I can't get than even with gnarly plyometrics/bootcamp. Good on ya. Now, on the other hand, if your TDEE is 1322 (you're wearing a body bug or something), then you've only created a cal deficit of 14 today. I often have a net of about 1000. It seems to be working quite well for…

Congrats honey, you are doing it RIGHT!

Is the scale the only thing you're using to measure your body's changes? I HIGHLY recommend measurements, especially if you're doing weight training... you may be replacing your fat with muscle, and the scale isn't going to tell you that your body is getting SMALLER. What kind of time scale are we talking about here? Have…

Where people lose fat is dependent upon their genetics. Everyone is different. There is no such thing as "spot reducing." If you carry a lot of fat around the belly (which a lot of people do), then you are probably going to see a difference in that area once you begin a weight loss program. What the referenced studies…

http://www.myfitnesspal.com/topics/show/459172-can-dairy-help-you-absorb-less-fat?hl=danish+dairy+calcium#posts-7713388 citations at the end of post

Great suggestion. The calcium from any low fat DAIRY product (not supplement) will help you excrete more fat.

You can definitely accomplish muscle tone and resistance training without a gym membership. There is an awesome Nike iPhone app that has a ton of resistance exercises in it. You would not believe how many types of push-ups, dips, squats, lunges, and ab exercises you can do in your living room...

Less = more. Try using around 3-4 ingredients when making quinoa (or salad). Something sweet (mango), savory (garlic, black beans), something salty (braggs liquid aminos or soy sauce). Cheese is the icing on the cake. Grit your teeth and plow through your left overs (with a schload of hot sauce), and vow to get redemption…

I second the motion for every two weeks. That being said, you're in a different phase of your fitness now that you're lifting. Different phase = different tool for measuring success. It might be time to "let go" of the scale for a while and start measuring the circumference of your muscles (and waist etc). Eventually,…

I think you might be weighing yourself too frequently too... your water weight can fluctuate up to 2 pounds per day, which might be feeding into your worry. Try weighing yourself once a week instead (Sunday morn as soon as you wake up?). Move the scale into a closet and resist the temptation to step on it. If you're still…

Skinny looks good in clothes... fit looks good naked. It's time to get off the scale and start doing some weight training! It doesn't matter what the scale says if what you see in the mirror makes you smile. :wink:

[/quote] What he's trying to say is that you don't always need to over-analyse things. Tracking your calorie intake and expenditure (and making sure that you consume less than you burn) is the only real sure-fire way to lose weight. That's step 1. Step 2 is to get your macronutrient balance right (at a very simplistic…

I'm in Australia so my personal one won't be of any use to you... but I DID take a long time picking the right one. The one I'm using is made locally, without preservatives. The freshness of your product has a lot to do with how potent it is. Spring a few bucks extra for a high-quality one from a health food store. The…

I'm a scientist, and I periodically check weight-loss literature through PubMed... and then proceed to leak it to the public via MFP... guilty!

Oh snap! My husband will love this. just did this one too, it was a BIG hit: Baked quinoa "casserole" with spinach and gruyere http://www.nytimes.com/2008/11/05/health/nutrition/05recipehealth.html

I second this motion. Your skeletal muscles burn calories longer than your heart and lungs, so 30 mins on the barbells = more calories burned than 30 mins on the eliptical. To avoid bulking up, do low weight/high reps... just make sure you get to the point where your muscles are fatigued (jittery/can't do any more reps).

Congrats on your success, it's such a rad feeling when your clothes fit better than ever :) DEFINITELY invest in a tape measurer, it's seriously such a rewarding feeling to see those numbers drop.

It sounds like you've got the bases covered, for now. As you start losing weight and your metabolism adjusts, you might reach a plateau and need to up the exercise in order to keep getting results. Basic resistance training can help you burn a lot more calories than jogging alone. Even if you don't have a gym membership or…

A 500 cal/day deficit is a great goal (in fact, up to 1000 is widely accepted as "healthy"). You could easily stick to this until you reach your goal weight. Especially considering that you've got a 1500/day intake, it looks like you're on the right track! It's pretty hard on most people to eat 1200 calories a day, that…

^^^ THIS. The ONLY way to lose weight is by burning more calories than you consume. PERIOD. There are lots of unhealthy, unsustainable ways to do this. If you keep track of what you eat (calorie goal), then you know how much exercise you need to lose weight. It's that simple. Yes, you can lose weight if you only change one…

bump!

There's no shame in gaining weight... our bodies are designed (by evolution) to do just that. Maintaining weight loss is even harder than losing weight to begin with, so there's no shame in that either! You are NOT alone in your struggles, and every meal/minute of the day is an OPPORTUNITY to love yourself by making…