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  • Yes, you can strengthen your core. A physical therapist gave me a core strength exercise plan that is done while laying on your back (I have had two spine surgeries so I can't do sit ups). First is to raise one leg 5 inches from the floor and hold the position for thirty seconds (in the beginning, you may need the support…
  • If I have a food lapse (aka July 4th holiday with blueberry pie extravaganza) I simply forgive myself and start over again at the next meal. I walk 3 to 5 days a week (usually for 30 minutes and sometimes more), ride a bike, swim (great exercise for those of us with creaky knees and backs) and do daily exercises, lighter…
  • Eat normal portions of fruits, veggies, beans, whole grains and you will be just fine. In the beginning, people overeat. Once you adapt to eating this way, you can gradually cut down portion sizes, keep losing weight, and returning to a reasonable bathroom routine. All the fiber seems to help your stomach give you accurate…
  • Congratulations on your success and your continuing journey! It took me a few years and a few ups and downs in my weight and health to understand the need to take one day at a time. Best lesson I learned was to put a "bad eating day" in the past and start fresh at the next meal or the next day. Also learned to handle the…
  • Getting the results of my blood testing from my doctor. Every single result was within the healthy range, except for Iron and Bilirubin which were slightly low. I will add more greens and pulses to my healthy diet to ensure I am getting enough iron. For years I struggled with high blood pressure and high cholesterol levels…
  • Wow, what an amazing transformation. Thank you for sharing your two straightforward and cheap ways to get fit and lose weight. Tracking and daily exercise are very doable. I plan to copy your success by adding more daily exercise to my schedule. At 146, I am struggling to lose the last 10 pounds and reach a truly healthy…
  • Southern items here. Scrapple, Head Cheese, Stone Milled Hominy Grits, Raw Oysters in season, collards, mustard greens, beet greens, kale, BBQ in infinite variations and styles, southern slaw, pimiento cheese, funeral cake and funeral pudding. Foods I craved when I lived in South Korea because so many of them were not…
  • Brooks Walking Shoes are wonderful for stability. Not particularly attractive, thick wide soles, laces, only come in Black and White, but comfortable and supportive. I have had two back surgeries and an spinal cord injury and they are my "go to" shoes when I exercise or walk longer distances. Brooks also offers workout and…
  • Have you tried adding lower calorie, nutrient dense foods like beans, peas, lentils, and whole grains? I have found that adding high fiber foods with protein keeps me from feeling hungry. I don't use added oils and limit sugary foods which also helps cut calories and steadies blood sugar levels.
  • Here is my take. My brother and a friend, both triathletes, both in fantastic physical condition caught the virus. The friend caught it in late February or early March. He went to the doctor, negative for flu, so the doctor sent him home to rest and recuperate. Healthy so they thought he would be okay. He had Covid-19 and…
  • We have an inexpensive scale that tracks a lot of measurements, including protein and skeletal muscle mass. I am mostly vegetarian who eats beans, pulses, peas, tofu and soy products along with fruits, vegetables, and greens. I eat maybe a quarter cup of chicken breast meat or 4 ounces of fatty fish like salmon, sardines…
  • We are in Charlotte, North Carolina. Spending most of our time at home now because cases are very high. Getting ready to go for a walk and some exercise. I miss my gym's indoor pool, hot tub, and classes, but not enough to risk Covid-19 (lots of unmasked folks there despite the mandate). Also miss my massage therapist who…
  • Definitely need this thread. I got a little careless about tracking my meals and eating sweet treats over the Thanksgiving holiday, never ending bad Covid-19 and election news, and cooler weather. Up to 154.4 pounds, 4.4 pounds more than I was in October. So tracking again, making sure I get enough exercise (walking and…
  • I love potatoes, sweet, yukon gold, mini potatoes, russet, you name it. Key is how you dress them up--high fat toppings means a caloric potato. Instead, I top sweet potatoes with a half tbsp. of maple syrup (25 calories), toss mini potatoes with carrots, onions, garlic, and olive oil and season with salt and spices. For…
  • I use a food scale and measuring cups for portion control. Mostly plant based eating with some fatty fish (salmon, sardines) chicken, and a few eggs during the week. I eat beans,peas, and lentils, and lots of vegetable and some fruit daily. The only things I track are nuts, olive oil, earth balance spread, vegan cheese…
  • My mom's best advice for weight maintenance is to check the scale and the fit of your clothing. If you gain two pounds or more, then lower your calories for a few days until your weight normalizes again. She has maintained a healthy weight for her entire lifetime so I pay attention to what she says.
  • My current and very stable weight hovers around 150 pounds. That is 5 pounds above the highest normal BMI for my height and age (145). The lowest weight I achieved was 138 to 140, but I struggled to stay in that range. Also I noticed that I had more sagging in my face and neck at that weight range. I can eat a healthy…
  • I eat fish, usually sardines or wild caught salmon, 2 to 3 times per week. My other favorite protein sources are lentils, beans, and peas.
  • Find your triggers and do your homework. Did you know that pepperoni has dairy? I didn't and had a big reaction.
  • I developed a dairy allergy in my late 40s. First sign was a chronically stuffy nose and sore throat which went on for several years before I had a really bad reaction after eating cheese (wheezing, coughing, and tight chest). Got checked out and found out I was allergic to casein. Had to find a new way to eat after that.…
  • I am stuck at 150.8 which appears to be my new setpoint. I will continue to track, eat healthy, exercise daily and wait for the next drop in weight. 5.8 pounds to being in the normal weight range. I may try to lose another 5, but not stressing too much about it right now with the election and pandemic news all making me…
  • Got a little off track yesterday. Made brownies. Not a good decision, so back on track today. Ate a healthy breakfast and going for a bike ride now. 2 steps forward, 3 steps back, but I will get back in the saddle and keep losing weight. I now fit in pants and jackets that I could not fit into since 5 years ago.
  • Thank you. I am at 150 now and trying to take off the last few pounds. Looks like 145 is a good idea. I may try to take off a few more pounds, give or take, but now I have a goal in mind.
  • My husband and I have entirely different eating habits. I am a fruit and vegetable lover, eat fish several days per week, some chicken, but no red meat. I do most of my cooking at home and this works well for me. My husband loves red meat and pork, eats meat at almost every meal, covers everything in cheese, dislikes the…
  • Pick a protein (for me yesterday Applegate Farms chicken breakfast sausage (45 calories) and 1 whole egg plus an egg white scrambled (90 calories ), and either a cup of fruit or two veggies ( I had a cup of spinach and two Compari tomatoes so less than a 100 calories but a lot of nutritional bang for your buck). I will add…
  • My thighs no longer rub together and I am getting lots of compliments about what good shape I am in now. Down a size in pants. My face is no longer as full and my chin wattle is diminished.
  • NC resident so our winters are nowhere near yours. On really cold or rainy days, I do workouts I find on Youtube. Walking workouts(Leslie Sansone), pilates, cardio, yoga, weight training. We also have a simple home gym set up. Exercise bike, Treadmill, weights of various sizes, a mirror, and TV. Looking at exercise…
  • My rule of thumb is to make sure I get at least two cups of veggies and two cups of fruit into my daily meals. Always some whole grains at breakfast and lunch. Protein of some kind (lentils, salmon, sardines, chicken, beans, eggs). Eat the "fun stuff last" and don't make too much. For example, my husband bought a full size…