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I have an open diary and log every day. My goal is to lose a total of 30 lbs and I've lost 17 so far. Feel free to add.
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I was at my skinniest when I was in grad school because I could work out before heading to school and then study after my kids went to bed in the evening. Fast forward 10 years and I find it hard to maintain a lower weight with full time work and managing a household. There's hardly any energy to do much outside of work…
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I struggle with being hungry often and it's really hard to not just nosh all day. I have found that having an overall plan each day relieves some stress because I have my meals and snacks already figured out. I know that there won't be a long period of time between meals with the preplanned snacks. Because I am eating more…
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There are strong links between gut health and balanced hormone levels. What most don't realize is that as you age, certain healthy foods can cause inflammation to your gut because your body no longer tolerates them any more. These are Fodmaps. I can no longer eat vegetables like: celery, broccoli, cauliflower, or…
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I used to think that cheat days weren't so bad if the rest of the week was good. Now that I have a fitbit I can look at my daily average over a week. There have been weeks where the cheat day pushed my weekly average out of a zone of loss. I know my TDEE. If my daily average eating is too close to that then there's no…
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I use Orgain collagen protein powder almost every day. It does take two scoops to get a full serving of protein so that can be a lot to add to recipes. I used to make protein bars with it but now just dissolve it in herbal tea. I think it would work great in pancakes. It does tend to make a recipe a little dry so you may…
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Something I read recently from a body builder really struck me. The individual said they found foods they like to eat every day. Meaning: their diet didn't feel like a diet, they were still enjoying eating. I have spent the last few months compiling a list of recipes that are satisfying to me and yet still help me to…
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I have had some luck with using elimination diets to figure out triggering foods. The lion diet or carnivore diet may be a bit extreme and can be difficult to maintain for an adequate healing phase (60-90 days) before beginning to reintroduce foods. I definitely recommend the autoimmune diet for a healing phase. That one…
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I am lactose intolerant and getting adequate protein is difficult for me too. I eat scrambled egg whites with breakfast. Lunch is usually leftovers from my dinners which are protein focused so I know I'm getting a good serving. In the afternoon I usually have some collagen protein in herbal tea along with my snack. A good…
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Seated cardio might be your best bet. Caroline Jordan on YouTube has several videos for that and it also includes core strengthening in the vids. She also has "hurt foot" workouts that can be performed while lying down. That way you can get in cardio exercises without having to be on your feet. I don't use machines, but I…
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I do eat the same thing for breakfast every day while I'm eating at home. I have specific nutrition goals I need to meet every day for fiber and protein and it would be really hard to meet those goals AND stay within my calorie allotment for the overall day. There have been days when I've been thinking about eating some…
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I'm so impressed! What a difference that short time has made for you. Feeling good is such a motivator. I hope you will be able to take that feeling forward with you so that you can continue to make progress throughout the year.
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Rx Bars are a great way to get easy, transportable protein. I am lactose intolerant too and struggle with getting extra protein into my diet. I have done RX bars, Kind Bars, beef jerky, and collagen protein. The collagen protein isn't highly transportable but it can be measured out and put in a Ziploc baggie, then later…
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Alcohol, because it lowers my inhibitions and late day snacking is my true weakness. If I have a drink later after dinner I am highly likely to start a snacking binge and just start noshing anything I can find.
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I have been up and down on the scale over the past few years myself. For me the trigger moment came a couple years ago when my mobility became challenged and I was dealing with chronic pain. I wanted to be healthy and mobile long term, not just lose excess weight. I began tackling problems one at a time. First, with seeing…
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Sounds like the low Fodmap diet would be good for you. It has no gluten or dairy. I'm surprised your medical professional hasn't recommended it yet for your GI issues. When my hubby was experiencing GI difficulties it was the first thing his specialist recommended he do.
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Sometimes a plateau isn't a plateau. When I was losing my post pregnancy weight 2006-2007, it took me six months to lose the last 10 lb. That's an average of only 1.6 pounds per month. At the time it certainly felt like I was plateauing. I decided to look at it another way and prevented myself from weighing more than once…
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I track it as a whole strength training session. I turn my fitbit tracker to weights, start the session,and then turn it off when I'm done. I find that I don't burn as much overall in one session as cardio but that's not the point.
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My hubby and I had gym memberships for years. I appreciated the different classes offered and all the equipment available. When COVID lockdowns hit we had to change our exercise routines. I started taking walks, hiking and jogging again. We began a home gym with free weights and work out bench. I put a TV in that room and…
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Sleeping well is more complicated thanany would think and it can be different for everyone. If you are not already using a fitness tracker that also tracks your sleep and the quality of your sleep I would suggest starting there. I was struggling to feel rested and getting enough sleep so I started wearing my fitbit around…
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About a year ago my blood levels showed that I was deficient in Vitamin D. I don't get a lot of Calcium in my diet regularly because I am Lactose intolerant and kinda hate the veggies that are higher calcium. My MD recommended the following: Vitamin D 4,000 IU daily Folic acid: 300 mg daily And B12 sublingual 1000mg daily…
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For the last two y ars I have had some terrible issues with my intestines and my GI specialist recommended that I do a low Fodmap diet while making sure to hit fiber goals each day (25 mg). I am doing so much better with that diet. That being said, it's hard to get adequate fiber on a low-fodmap diet because all the higher…
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Planning my days ahead of time helps me a lot with the cravings. I plan an entire day with snacks so I know I can eat when the hunger strikes. It does help that I cook a lot. I make dinner almost every night and make extra for lunch the next day. This helps me two ways: I have portion and calorie control for my meals and I…
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That gut inflammation can keep you from losing even when in a calorie deficit. For years I ate at a calorie deficit and the scale barely budged. When I switched to an anti-inflammatory diet I started losing weight steadily over time. Every time I go off that diet to have "treats" my weight shoots up a few pounds even…
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My mini goal is to lose 6 pounds by Memorial day. (Totally doable!) Then I will be at my lowest since 2020 when I dropped 20 lb. I was a size 6 then and would like to be that size again. I have some clothes that I held on to from that year and would like to wear them again. I want to be thinner for my travel abroad this…
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There are so many free videos on YouTube that will walk you through a full body workout with weights in 20-30 minutes. I like Juice And Toya because their videos are non-repeat, meaning you won't do the same exercise twice in one workout. They have several different whole body workout videos so you don't get bored doing…
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With ourselves, it's hard for us to notice the progress unless we do side by side comparisons in photos. We look at ourselves every day and our eyes adjust to that over time. It's hard to remember what we looked like before. Put on some clothes that make you feel slim and have someone take a picture. Look at your old…
