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sleep and protein
You are so right. Both of these are keys for me, too. I get up obnoxiously early to get to my gym by 5:30. This is important to me, so the trade-off has to be that I'm in bed by 9:00. It's hard, to be sure, but it's a priority. I also try to add the majority of my proteins in the morning and right after my workouts (especially hard ones like long-runs or plyometric work). You've got the right idea!
by shmiller (submitted 3 days ago)
Trying to find success
Susan, have you tried talking to a therapist? Not sure if your HMO will go for that, but it's really helpful. It sounds so silly to say that talking to someone can help you lose the weight and bring your sugars down, but when I first started, I found talking with a therapist changed everything for me. I need external perspective. I needed someone to help me identify WHY I was overeating and eating the wrong things (though it sounds like you're pretty on-track as far as choices go.) Having figured out what my triggers were, I was able to journal them to under control rather than hitting the pantry. In my experience, a weight-loss journey is 95% mental, 5% physiological. Sure, you need to eat the right amount of the right foods and exercise and maintain a caloric deficit and all that stuff to lose, but more importantly, you need to know why and how and when and where to do those things, not only so you can lose but MOST IMPORTANTLY, so you keep the weight off and not go back to your old self once you've lost the weight. Even more helpful for me, is seeing my therapist now that I've reached (exceeded??) my goals. It sounds crazy, but having lost this much weight feels like being a totally different person, and talking it out with someone who isn't going to judge me for it has probably saved my life. Just a thought.
by shmiller (submitted a month ago)
Do you intermittent fast??
I depends on how you define "fast." Some folks do strict fasting, which means nothing but water. Others restrict to no more than, say 500 "clean" calories on fast days. I've tried it both ways, and didn't notice much difference, to be honest, either on the scale or in how I felt. I currently fast using the Isagenix program (this is NOT a sales pitch, just an anecdotal example), so I follow the protocol of that program. (You can see what this looks like on my food diary from this Monday and Tuesday, 3/10-11). Of these three methods of fasting, this program has been the most successful for me, both in terms of scale losses, energy, and ability to maintain my rigorous athletic training schedule. (Though I did a 2 day fast/cleanse this month, I generally don't do that during training. Just the one day, as I said above. But I was really feeling sluggish and yucky after this weekend, so, despite being 6 weeks in to 1/2 marathon training, I did a two day. I just slacked off a bit on my training on Tuesday as a result. By Thursday, I was back to my training schedule, and in fact, performed very well in a Thursday training run. I do not intend to deep cleanse again, though, until after my 1/2 marathon is over in May, only one days every week or so.) There are many fasting programs and products on the market. Some work better than others, and it really depends on what you aim for from a fast which route you should go (product, VLC consumption, or just water.) Just be really sure you've educated yourself fully on whatever method you choose. You can really mess some things up physiologically if you aren't careful, especially for a fast that lasts longer than 24 hours. For me, though, the spiritual element of any fast is just as important as the nutritional element. I replace my times spent not eating mediating or in prayer. This is not necessary for everyone, of course, but it is an important part of the spiritual discipline of my faith. Also be careful of the psychological effect of using fasts to erase habitual overindulgence on the weekends. I'm not someone who can just turn this on and off, though maybe you are. For me, this would feel like punishment instead of cleansing, and would keep me from keeping my lifestyle in check. Not that I don't overindulge--I definitely do, I'll be practically gorging myself on a good old Fashioned Presbyterian Lenten fish fry, complete with pineapple fritters for dinner tonight--I just don't make a habit of it, especially thinking that I can just fast-away those mistakes when the week starts over. Again, maybe you can handle this, but my brain and my heart don't work that way. I have this feeling about exercise as well, though. I wish you luck.
by shmiller (submitted a month ago)
Do you intermittent fast??
When I'm not in marathon training, I usually do a 2 day fast twice a month. When I'm in training, I do a one day fast once a week on my rest days. My experience with this has been very positive, both physically and spiritually. I think that absolute key to a successful fast, though, is getting enough water on fast days. Failing to do this sets me up for dizziness, shakes, fuzzy-head, and fatigue. If I get enough water, I feel more on top of my game mentally and physically than if I didn't have a fast.
by shmiller (submitted a month ago)
Low calorie foods
I try to space my calories out so that when I'm out of calories, I go to bed. Not sure if that's a possibility for you, and it isn't always for me, but (a) I need more sleep to get rid of the fat and (b) I don't need more calories.
by shmiller (submitted a month ago)
looking for macro-tracking veterans
So I just started tracking macros instead of sheer calories. I'm tracking fat, carbs, protein, and fiber. I used [url=http://iifym.com]iifym.co... to calculate my numbers. I have three questions for you macro-vets: (1) My calorie intake is much higher than I'm used to, and my caloric deficit is lower. This scares me. A lot. I seem to be still losing, but I'm afraid. Should I be afraid? (2) How close to these numbers do I have to be? (3) I'm training for a sub 2:00 1/2 marathon, thus I am working out HARD running, cycling, or swimming 5 days a week, 60-90 minutes per day. This site seems to suggest I do NOT add calories or extra protein to account for calories lost during these workouts. Do you agree? I don't want to be this close to my goal and fail, but I also don't want to jeopardize my training, either. Thoughts? Thanks in advance for your help.
by shmiller (submitted a month ago)
26.2
Good for you, Megan. I'm training for the half this year. I'm speaking here only from my own experience, my own research, and the advice of the running professionals in my life (a long-time marathon coach and my running group), not from a medical or scientific perspective. Just wanted to put that out there first. First, I don't know how much you've trained for long distances in the past, but check your training plan. Are you running 2.5 miles a day every day? Both my coach and running group advise not running two days back to back, if you can help it. Alternate with some cross training, like swimming or cycling. This helps stave off injuries, strengthens other parts of the body that you'll need for running, and gives you a mental edge. If you don't have a coach or a group helping you plan your training, check out an online training guide to get you started. I think the Hal Higdon plans are great because they're flexible and come in many varieties for distance and runner experience. Hal's plan for me right now has only three running days a week, for the most part, two cross-training days, one stretch and strengthen day, and a rest day. Second, you're right, it's hard to try to lose and train at the same time. My best advice is look at your carb loads BEFORE your long runs, and your protein replacement after. It doesn't have to be that much, but remember that you're adding carbohydrates before long runs as part of your normal caloric intake, not in addition to. You may need to up that "normal caloric intake," of course, based on how long and how fast you run, but there are lots of online RMR calculators and TMEE calculators to help you do this correctly. I've heard lots of tales of woe from runners who GAINED weight during training because they over-fueled before or over-ate to repair after long runs or races. I fear this, so I watch my calories carefully, both in and out everyday, but especially on long run days. I wish you lots of luck. Running has been a weight-loss "magic pill" of sorts for me at short distances, but, like you, I'm finding the balance between losing and training to be a sure tightrope. I've just started experimenting with balancing my macros, and that has made a big difference in my energy level and has kept my losses pretty constant. Lots of people here advocate this, and have had success with it. I used [url=http://iifym.com/iifym-ca... to calculate mine recently and have been happy with the results. Good luck to you. Keep runnin'!
by shmiller (submitted a month ago)
I can't keep my energy up
Have you tried exercise? You're going to think I'm crazy, but working out actually GIVES me energy, and almost immediately. I'm sure there's some science behind this, but I don't pretend to know what it is. I know when I first started changing my diet, I, too, felt lethargic, hungry, irritable, and...well...left out. When I added some exercise to my regimen, the difference was swift and serious, both in regard to my numbers on the scale and my mood and energy. It doesn't have to be complicated. Even a walk will do it. But challenge yourself. You can almost always do more than you think you can, both physically and in terms of your schedule. And be sure to drink lots and lots of water. I know some folks think that drinking extra water does nothing for you, but, anecdotally, at least for me, it makes a huge difference in every way: staving off hunger, keeping my energy up, keeping my weight loss constant, making my skin look great, all of that. AND, if you drink enough, you'll sneak in extra exercise with all those trips to the bathroom. ;)
by shmiller (submitted 2 months ago)
What to do with all these shallots?
@Hoser: I'm not a grammer-pickey snob ;) It's the lovely use of the literary term hyperbole. Love it. And I don't know what Stilton and port-wine caramelized onion topping is for a burger, but I'm so going to find out right now and have THAT for dinner.
by shmiller (submitted 2 months ago)
What to do with all these shallots?
I'm totally using your post in my English class tomorrow. Hope you don't mind. ;) Oh, and caramelized shallots for a burger topping?
by shmiller (submitted 2 months ago)
joining a gym
I agree; joining my gym was the best thing I ever did. Find one that's convenient for you, most of all. Is it open when you want? Is on your way to/from work? Is there childcare (if you need it)? Check out the classes schedule (if there is one). Are there classes you're interested in at times that are convenient for you? Are you willing to try something new? Do classes cost extra? Don't be intimidated by any place. I've worked at and worked out at lots of gyms. Even the meatheads and gym rats are mostly sweet and, trust me, they're too busy ego-centrically looking at their own beautiful bodies to notice your jiggles. And, in my experience, they're actually pretty helpful when you need them or want them to be. Find a place you feel comfortable. Take a tour. Once you join, most good gyms offer an orientation (sometimes separate ones for cardio equipment and resistance training) be sure to take them up on this. My orientation is how I learned about the LateralX elliptical, which is one of my new cross-training loves. Had I skipped the orientation because I was already a knowledgeable gym-goer, I would have missed this cool opportunity to make my thighs burn like crazy. I also agree that a trainer is heaven, if you can afford it. It's pricey, sure, but worth it, if you can swing it. My whole family pitched in to get me a trainer for Christmas. Best gift ever! Some gyms offer cut rates on "small group" training (you and your spouse or a few friends who split the cost). This is also great (and super for holding you accountable. My trainer taught me a lot, but more importantly, proved to me that I was better, stronger, and faster than I had ever given myself credit for before. I'm a better marathoner for having had him in my life for those six short weeks.
by shmiller (submitted 2 months ago)
Oatmeal: Variations on a theme
My daughters' (5 and 7)favorite breakfast is "make your own oatmeal bar." Like you, I crock pot the oats over night, and in the morning, set up small containers with nuts, cheeses, berries, honey, Just Great Stuff peanut butter, and the like. Everyone makes a combination they like. It's a great way to get them to eat it without the crap of the little packages with sugar-coated dinosaurs. A fun family breakfast!
by shmiller (submitted 2 months ago)
lack of air
You'll be shocked at how quickly your "air" comes back after you quit. I noticed a difference literally in days after I quit. And I too was surrounded by smokers: at home, at work, with friends, everywhere. I still am, and, I won't lie, there are still some days I want to rip a cigarette from the hand of a total stranger and smoke it (I quit 8 years ago!!), but I know what the consequence is. When we decided to quit, my husband and I kept "spending" the money we used to spend on cigarettes by putting that amount into a jar in our pantry every week. Within in 6 months, we had the down payment for our RV and continued to use "smoke money savings" to pay it off. (Now I'm "smoking" away my new Harley Davidson SuperLow motorcycle. I love "smoking.") Every time I look at that camper, I think about how much more valuable it is to me to take my kids camping every weekend all summer long that it was to have a ten minute smoke and gossip outside of some building. You can do it. You're changing your lifestyle anyway...why not go all the way?
by shmiller (submitted 2 months ago)
Skinny Fiber
Anything that tells you can lose X amount of pounds in X amount of days is bunk. No one can predict your weight loss, and, in my weight-loss experience, anything that happens quickly is only temporary. It will take time to re-set your body, your mind, your habits, your beliefs, your values, your priorities. Fiber in any form cannot do these things. Neither can hydroxycut. Or HCG. Or eating nothing but cabbage. Or eating whatever you want but doing 100 pushups a day. Keep on keepin' on, with a combination of healthy, balanced meals of a reasonable number of calories for your body and activity level, move around a lot, take stock of your mental and physiological state, and, most of all, relax. The time is going to pass anyway. You might as well put it to good use.
by shmiller (submitted 2 months ago)
What Are Your Hardest Times Of The Day to Resist Breaking Your Diet
This is my hard time as well. I've just come home from work, I've been up since 4:45, I'm tired, I'm hungry, the kids want me to play, and all I want to do is hurry and get dinner on the table so I don't eat everything I see. It's a real challenge. I keep telling myself, though, that I can do anything for 2 hours. Seriously. It's hard sometimes, but the key is to stay busy, and for me, try to get the meal ready and otherwise stay out of the kitchen!!
by shmiller (submitted 2 months ago)
to do or not to do
I agree. My personal experience (again, no science behind this) is that the more I can flood my body with water, the less sore I feel with each passing hour. Some people say eating kiwi will help with this too, but I'm allergic so I wouldn't know. The important thing is to keep moving--both to keep your sore muscles from getting worse and to keep you on track for your goals. But listen to your body.
by shmiller (submitted 2 months ago)
to do or not to do
Drink tons of water today and try to focus on a workout that works another part of your body hard, not your legs, if possible.I never work the same muscle group two days in a row. Not sure if this is scientific or just the way I feel best, but it works for me.
by shmiller (submitted 2 months ago)
RDI's
I think this might be true if you do it for days on end. Every now and then, though, I've never had trouble with the infamous "starvation mode."
by shmiller (submitted 2 months ago)
Girl Scout Cookies
I'm a big fan of not punishing myself (or anyone else) for mistakes. Every day, every meal, every bite is an opportunity. Once you've made a choice that was not the right one, the choice is gone, so there's no need to dwell on it or be chastised for it. Learn from it (or not), but know that it will always be a matter of choice. And sometimes, eating crap is a just fine choice, in my opinion. In other news, my dining room table is covered with (I'm not kidding) 208 boxes of these little devils. I have a very active and dedicated girl scout. It's a challenge just to walk through my house everyday and not binge. Sigh. So, like you, I keep running.
by shmiller (submitted 2 months ago)
Intermittent fasting
I've been doing weekly 24 hour fasts for about 6 months and love the results, surprisingly. I'm considering moving to the daily fast with the "eating window," though, now that I'm training pretty hard for a half-marathon. I know this article advocates the "hard" workout at the end of the feeding window, but that's impossible for me. I have to workout in the morning. Any experienced IF-ers have thoughts on this? Is it okay to do my workouts (largely running {3 short and one long per week}, strength training, and cycling) first thing in the morning and not eat until noon? Am I going to do muscle damage (not the good kind) by not supplying proteins before and after a workout?
by shmiller (submitted 2 months ago)
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Latest Posts

Older women????
I suggest a lifestyle change not a diet. Still eat the foods you love but only once in a while.
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by FullaBella on 20 Apr 14 10:58 AM
Morbid Obesity Buddies Group (JOIN US)
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by cyd69 on 20 Apr 14 08:13 AM
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I totally agree with Corifeo. Very simply put, you must eat slightly less than you use and you will lose weight. I try aim for around a 200 to 400 calorie deficit daily. If you decide to make up your ...
by Ryderod on 20 Apr 14 01:02 AM
Fell of the wagon
I wouldn't be too cut up about it. Once in a blue moon isn't going to be a major setback, as long as you get back on the wagon asap!
by Ryderod on 20 Apr 14 12:46 AM
Older Yet Feeling I can finally lose the weight no longer how long it takes!
Thanks I appreciate your comment Draglist. Happy Easter to you!
by MomjjjaLou on 19 Apr 14 11:43 PM

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by member Lucky765
This is tough......I,m spending 90% of my time trying to stay on meal plan and the other 10% going off it.....Resulting in an increase in weight..
05 Jan 14 for diet Atkins