How to start running for new or re-starting runners. Today we’re talking about using the Run / Walk plan. It’s the best way to get started or build up a strong base for running longer and faster. You can use the Run / Walk time chart to find the best intervals for YOU. Then, use ... Read More about How to Start Running with the Run / Walk Strategy
The post How to Start Running with the Run / Walk Strategy appeared first on Run Eat Repeat.
24 / F / 5'4 / SW: 175 CW: 140 GW: 125
I started my weight loss journey 5 months ago and was almost to my goal weight of 125 lbs. My weight loss plan consisted of running and doing a loose version of whole 30. Then 4 weeks ago I was having a lot of pain in my foot so I saw a podiatrist who took x-rays and said I have a bad stress fracture in my second metatarsal. He put me in an aircast boot and said I'd need it for 4-6 weeks so obviously no running.
I went back yesterday hoping to get the boot off but no such luck. It hasn't healed so I have to go back in a few weeks. If anything it's actually more painful than it was at the beginning. I'm becoming a little depressed because I really miss running and I've gained 13 lbs since I stopped running. My eating habits haven't been as good and I go for walks to get a little exercise but it's just not the same as running. Also part of the problem is when I'm not exercising much I just feel less motivated to eat healthier.
Anyone have any tips on non weight bearing exercises or losing weight while recovering from an injury? My doctor suggested swimming but with all the local pools closed it's not an option right now. I'm dying to start transitioning out of the boot and start running again. Any advice/encouragement is much appreciated!
I've never been comfortable with my weight. I'm aware I have a good degree of body dysphoria that I'm not sure what to do about, because it doesn't really affect my daily life. However, when I look back at pictures of me as a teenager (I'm 21 now), I look good and healthy. I had puppy fat, but that's all it was - puppy fat. I know I can't trust my own judgement of my body just by looking, I need science and a credible proven perspective.
So today, after getting back into calorie counting for what might be the 5th-6th time, I decided to write down in a table how many calories I'm eating a day, and how much weight loss that would correspond to. After faffing around a bit, I saw that, even if I was to eat nothing for the entire month, I'd still only lose a maximum of 9kg a month. At a TDEE of 2000 calories, if I was to eat what MFP reckons is my calorie goal to lose 0.5kg a week, I'd still only lose 2kg a month. When your weight can fluctuate by what, 2-3kg a day, I won't even see results! This is normally where I fall off the wagon. I do it for a month, I hate every minute of it, being hungry from having a small breakfast, or binge eating, when I wouldn't even normally binge eat if I wasn't tracking my calories, see no results and think "what's the point, it doesn't work anyway".
The key point is that you have to keep doing it to see results.
THIS IS OBVIOUS. Or at least, it should have been obvious to me. I'm a physicist, I live and breath the scientific method, but it wasn't until I'd put numbers in a table and made predictions that it finally clicked for me. Up until now I just kept falling off the wagon, with excuses about why it wasn't working. In reality, I just suck at doing things if I don't get results. But I didn't realise that results take time. I can't evaluate after a month to see if it's working or not, because, like in any experiment I'd do, if you look for results too soon, you won't see them. It doesn't mean the experiment is a failure, just that you have to wait a bit longer.
I'm finally starting to identify what does and doesn't work for me, and where my thinking is going wrong, and that works for one person may not necessarily work for me. Small breakfasts don't work for me. I feel like I'm starving after 2 hours, at which point I eat, but then don't compensate by taking any calories off lunch or dinner, putting me above my goal for the day. However, quarantine is working great for me in the respect that I'm getting up around dinner time, and only eating 2 meals, meaning I can eat more per meal, have room for snacks, and still be under my goal, and I think I'm also technically doing a 16-8 intermittent fast by doing this.
I'm hoping this time, with a specific, attainable, time-posted goal, that I might actually be able to stay on the bandwagon, and start seeing results. Here's to hoping!
Feel like a fajita? Sure! Craving a quesadilla? Go for it. Yup, you can even have fish tacos and crispy nachos. And nope, we’re not going loco.
Some Mexican dishes may not be very diet-friendly (full-fat cheese and sour cream, we’re looking at you!). But with some simple tweaks and substitutions, you can still enjoy those unique and inspired south-of-the-border flavors without derailing your health goals. Check out these figure-friendly, mucho yummy recipes for quick mid-week meals, tasty snacks and crowd-pleasing apps.
Helpful hint: Just click on the name of the dish, its image or the link in the caption to access the full recipe.
Ready for dessert? Check out Nutrisystem Succcess Stories’ favorite chocolatey treats >
The post 20 Mexican Recipes That Won’t Destroy Your Diet appeared first on The Leaf.
Just for a little background, I am doing IF 16:8 + CICO (at least 1500cal/day, more if I exercise)
I wanted to share a quick little bit of information that I came across reading a book called "The Beck Diet Solution". I love this book and I have found it incredibly helpful, but that's not what I'm here to talk about. I'm here to talk about a something specific that was said in it: "Hunger is not an emergency". This resonated with me because I've been at the grocery store or just going through the day and at the first sign of hunger, I try to find whatever's closest to make that uncomfortable feeling go away. It's never life threatening and if I just wait until I get home, I can make something that follows my plan. But all too often I have given into that sensation instead of telling it to just hold on a little longer. Maybe I'll drink some water and see if it's that, but most of the time I won't.
I feel like as long as I can remember, I have been afraid of being hungry. It's scary to feel hunger, especially when your next meal seems SOOOOO far away. It's slightly uncomfortable and it's just easier to snack on something. Even though it's not a part of my plan, I'm sure it won't derail my progress too much, right? As I'm going through this weight loss journey again (for the last time), I am starting to become more aware of my body's signals and embrace that hunger. All my years of being overweight and giving into slight hunger pangs has made it difficult for me to recognize the difference between a craving and actual hunger, and now I'm starting to realize when it's actually time to eat. I drink water, tea, distract myself with work and when that fails, I know it's time to feed the beast. I'm learning that my hunger is not an emergency. I don't need to find the first place in sight and grab food, I don't need to give into every bored snacking whim, I don't need to drop everything I'm doing just to silence the little rumbles in my tumbles. My hunger is ABSOLUTELY not an emergency.
Hi all,
I have been on a weight loss journey for about a year. Last year, I started eating right and working out (as long as becoming a camp counselor, which got me exercising as well). I started at 171 pounds at 5'7", and lost about 35 pounds. Other parts of my body slimmed down, but no matter what I did my stomach stayed the same. It looks round and sticks out like I'm bloated or pregnant. However, it feels different to when I actually am bloated - and it stays around no matter what time of day, what/how much I eat, or my water intake. It is frustrating and I am beginning to think I'll never have even a somewhat normal looking stomach. Anybody have any advice or tips? Even just some kind words will help.
I went from 198 to 122. Here is how I did it.
I first want to say that I see a weight loss doctor. Not a bariatric surgeon, the kind of doctor that helps you lose weight. It’s taken me ten years to be successful, and I’ve met my goal weight befor, but not “gotten” it. I’ve struggled with my weight almost all of my life. First, I’ll explain what my doctor offered. When I went at first, they check your metabolism, your heart, and they use a scale that will tell you what you gain/lose in fat, water, and muscle. You go to group therapy, where I learned I was a binge eater. Apparently not all of us are, I like to sneak the whole tub of ice cream. Once the therapist told the doctor, they wanted to put me on Topomax. I didn’t want to. My sneaky doctor said try it for a month. I was put on it very slow, 25 mg. In the am for a week, 25 am and pm for a week, 50 am, 25 pm for a week. And so on until I was on 100 am and pm. Then she wanted me to try it again for a month. So I tried it. By the time I was on it all the way, I could actually eat a bowl of ice cream. It was amazing. I could eat two Hershey Kisses, not the bag. So, she also convinced me a few years later to try Contrave, a drug for cravings. Again I didn’t want to. Blah blah blah, I’m on it, and it is part of why I’m successful. Another thing my doctor and I learned from group, that I should go to independent therapy. Oh, I said no for six months, but I said I would try it, and it helped. So these are the biggest things I got from my doctor. Now for the things I use that I learned from research on the internet, that have worked for me.
I read that people who drink coffee in the morning instead of breakfast are normally thinner. I hate coffee. -but I learned to drink it. I now get up at 7, drink a cup of coffee with Splenda and a touch of half and half. I have another one at 9.
I learned about the fasting of 18/6, and I only ate from noon to 6pm. When I lost the weight, I loosened up to 10-6. I still don’t eat after 6, unless absolutely necessary.
As per my doctor, I eat a high protein low carb diet, with a mix of CICO. One thing I allow myself at breakfast once or twice a week is whole wheat sour dough toast, 1 piece. The internet says that it’s the best kind of carb to eat. I often borrow 100 calories from breakfast and treat myself to a frozen cool whip with a small amount of fruit with mini chocolate chips. This is my ice cream. I eat it before 6. My way of sticking to this easily is that I did it for a while and once you do CICO you learn that half a palm is your chicken, half a cap is your dressing, a large handful is your spinach, your thumb to your pointer is your asparagus, a handful is your strawberries, etc. My fast way to think for low carb is most white things are carbs, except eggs. Bread, potatoes, rice, candy, that kind of thing.
I mostly eat between 800-1200 calories a day. NOTE, I’m under a doctors care. Please be careful to not drop below 1200 calories if you are not.
My biggest trick, came from a bariatric doctor a friend of mine sees. It’s a variation of the water diet.
I don’t drink when I eat.
If I’m drinking, I wait 15 minutes, then I eat. Then I wait 30 minutes until I drink. My drink of choice is water.
There are two things that come out of this. One, you know that you have eaten, by not washing the food out of your mouth. (And you eat slower) Two, your stomach shrinks. I can say that this has helped me the MOST out of everything I have done. I don’t gain water, unless I have something very salty. (-I rarely do) I read on here all the time about fluctuating water, my weight does not fluctuate. It goes down, or stays the same.
This doctor was telling my friend that had the surgery not to forget that they had to do this for their new surgery because the food and water could not compete for space. -he then said, I’ve seen you at Dr.________, you will see amazing results if you do it too. So here it is. My biggest trick. The water diet variation. The exact conversation. It has helped me lose the weight I couldn’t, and maintain for ten months.
I have lurked on here a long time. I have recently started to tell a few people how I’ve done it. Today I’m being brave, and I’m posting for the first time.
I went from 198 to 122, here is everything I do to maintain, if one thing I post helps one person, my uncomfortableness will be worth it. (I’m kind of freaking out...god I hope this comes out okay, if it’s rambling, I’m sorry)
