jemhh Member

Check all your foods in something like the USDA Nutrient Database or Canadian Nutrient File (websites free online) whenever possible. It's the easiest way to be sure that you are logging the right nutrition info.

Adding weightlifting causes a bit of water weight gain. As long as she's still n a deficit, she'll still be losing fat. I gained 3 lbs the first month I lifted and then lost 3 lbs over the next month. During that time, my measurements decreased by quite a bit. Weight is not everything.

Measure and weigh yourself under similar conditions on a regular basis and look at the long term trend. That's the best you can do.

When we lift weights, it's normal to have water weight gain, which is related to the muscle repair process. This is what people often see and confuse with gaining muscle quickly. Depending on where you hold fat, certain parts of your body might look/feel bigger in the short term. If you continue to eat in a deficit,…

If you are eating in a deficit (i.e., eating to lose weight) your shoulders will not get bigger. Losing the fat that is over them will make them smaller.

I don't see any reason not to try it. As long as you're attentive to whether or not they seem to have troubles with it, I say do it. I did it with one of my greyhounds. Greys are more sprinters, not distance runners, but he loved it. I tried it with another one of our greys and he acted like it was pure torture so I didn't…

Lol. You can't. That's one of the reasons why water fasts are not good methods of long term weight loss.

Losing 9 lbs in 2 weeks is plenty fast enough. Be patient and expect that rate of loss to slow down to something more like 1-2 lbs per week on average. That means some weeks you might lose .5 lbs, some you might lose 3, some you might gain a half pound. The long term (meaning weeks and weeks and months) downward trend is…

I would just drop calories by 100. Whether it is logging errors or eating at maintenance, either way you need to eat a bit less in order to get the scale moving.

I don't think there's anything unusual about an active 18 yo male maintaining on 4000 calories. I would suggest eating more calorie dense foods. If you need to, drink some of your calories (e.g., milk, possibly protein shake w/peanut butter in it, etc.) You don't need to turn into a junk food junkie but allowing yourself a…

I do glute bridges, which are pretty much the same thing except your back is on the floor. If you can't find a good location to do the hip thrusts you might consider bridges.

How tall are you? You said that your doctor can't find what is wrong. Does that mean that your doctor doesn't think anything is wrong with you or that she thinks there is something wrong but hasn't figured out what it is yet? When you say that your weight is shifting but very slowly, what do you mean by that? How many…

Yes. He's someone I fully believe logs very well.

This is an interesting point. In another group that I am in, a person who has logged for a long time said that he had been maintaining at a specific calorie level. He then kept the same calorie level but switched a lot of his food over from what I can only think to describe as processed/packaged foods to…

I'm not with you 24/7 so I can't answer that for certain. I can only throw out ideas--not logging cooking oils, not logging drinks, not logging food eaten while drinking, going overboard on weekends and not logging it, mistaking normal weight fluctuations for weight gain and unnecessarily cutting calories to counter…

I believe that you think you know what you're doing. Your post history is full of similar posts. And, truthfully, it doesn't matter if you think it's 2000 but it's really 3000 or even 30,000. Your body doesn't really care about the actual number. It just needs a certain amount of fuel and it sounds like you are providing…

Your calorie counting is off. You're eating comparing gross calories to net calories or you're using bad nutrition info/not weighing foods/etc or there's a combo of both going on. I've seen your stats and don't for a minute believe that you truly maintain at an average of 2000 calories every day. I don't necessarily think…

This is a good thread to find various programs, including those for beginners: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

When I started lifting, my weight went up 3 pounds the first months and then back down 3 pounds the following month. During those two months my measurements and appearance changed greatly.

An easy way to know that your program is balanced is to use an established program rather than making up your own. Fierce 5, Starting Strength, A Workout Routine, AllPro's, etc. All are good beginner programs.

What are you considering "high" in sodium? If the bulk of your diet is from minimally processed foods, your sodium level should be able to stay within the normal range fairly easily.

I'll echo the "be patient" crowd. As a woman, you're going to be prone to more water weight fluctuations. Women (especially already lean women) are better off comparing their weights cycle to cycle (meaning Day 1 to Day 1) rather than week to week because your hormonal profile changes so much. If your weight doesn't change…

When is your last meal or snack? If you aren't eating something before bed, you might try doing so. I find that a snack before bed makes pre-breakfast meals go better.

I'm apple shaped and lift. It has helped me to better my physique but it's never going to lead my fat distribution to change--any fat gains tend to mean my abdominal fat increases more than fat elsewhere. Lifting isn't going to make your hips noticeably wider as the muscles on the sides of your glutes are smaller and less…

I am taking your phrasing to mean "eating out" or eating food from a restaurant, rather than the physical act of eating outside. The only downside of eating out is having to rely on the calorie counts that the restaurants provide (i.e., not being able to weigh things yourself.) However, that doesn't mean that you can't…

No, I don't attend group classes. I have a couple of times in the past, just to try them, but I didn't find them enjoyable. There are a couple of reasons for that. First, my exercise time is my "me time", my time to be by myself. Everybody needs me time now and then but I'd say (and my family would like agree) that I need…

Yes, be concerned. It's not something I'd ignore. If you look at my post history, I posted in a very recent thread about Achilles tendon pain. I listed the exercises that helped me. It's likely that you're overdoing things if you're just starting out.

My basement gym at home. I'm not accepting new members though. Seriously, though, if you can fit it in your budget, a home gym is great.