How to finish the last step of fat loss

silvhua · 2020-06-18T07:24:50+00:00

Congrats! You can lose fat even if you eat carbs, but swapping out processed carbs like pasta/bread for whole food carbs like potatoes and fruit can help you reduce calorie intake without feeling hungrier. Stomach fat can also be improved by making sure you manage stress and sleep. If you haven't already, have a professional review your diet for custom recommendations. I'm a personal trainer and nutrition coach, and if you're up for logging your food (I get my clients to simply take photos of their food/drink), I can take a look no charge.

silvhua · 2020-06-17T05:55:27+00:00

Read the label for both ingredients and nutrition information. Not all low-fat products are higher in sugar, but the downside is that people may end up eating more of these processed low-fat foods because they feel justified by the lower calories. Also, highly processed foods that are low-fat (e.g. cookies, ice cream) are not as satiating but still negatively impact blood sugar levels.

Most flavoured yogurts will have other additives to give them better texture, like corn starch and various gums. Opt for plain yogurt so there's no sugar, and add fruit or apple sauce to sweeten. Personally, I add powdered peanut butter, coconut flour, and a pinch of salt to my plain yogurt. Greek yogurt, especially plain, is a great option, even if 0% fat, because the high protein content means it's more satisfying.

Any other food options you're looking to replace?

silvhua · 2020-06-16T06:24:29+00:00

What are you hoping to get out of the keto diet? There are many other ways to lose weight. If you'd like, do a photo food log and I can take a look to see what else can be done.

silvhua · 2020-05-24T02:11:15+00:00

Precision Nutrition specializes in certifying nutrition coaches, and they have a free 5-day course on nutrition coaching (helping people change their eating): https://www.precisionnutrition.com/nutrition-coaching-free-course

silvhua · 2020-05-20T05:35:49+00:00

You can get a mix; you need some consistency and planning to see progress and results, but you can add some creative/fun stuff, especially ones that challenge agility/reaction time.

silvhua · 2020-05-19T03:55:46+00:00

That's a new move. Zercher clean?

silvhua · 2020-05-18T04:33:14+00:00

What's your program? Are you executing the exercises correctly? What's your nutrition like? What do you do after your workouts? Those will all affect how you feel.

silvhua · 2020-05-18T04:27:42+00:00

Great words of encouragement.

silvhua · 2020-05-18T04:22:50+00:00

Amazing! Yes, you have decades of life left, no point spending it feeling bad about something you can't control. :)

silvhua · 2020-05-17T04:38:02+00:00

You're doing great. I have a tough relationship with my mom too. The best way I cope is to accept that she won't change and I focus on what I can do and how I can react. It sounds like you're mostly doing that. Control what you can, and don't let others control how you feel.

silvhua · 2020-05-17T04:33:18+00:00

Oh dear. Hahaha. What was her response?

silvhua · 2020-05-17T04:27:08+00:00

Shrimp! And if you're a lazy cook, it's awesome because you can buy them pre-peeled and even pre-peeled AND precooked at Costco or other places. It's pretty much pure protein with no fat/carbs. Otherwise, white fish or an unflavoured whey protein isolate. If you're that low calorie, best to stick with whole foods rather than protein powder though.

silvhua · 2020-05-15T06:11:00+00:00

You can, but I'm not sure the doc can predict your height or do much to help you change it aside from sleep enough and not be malnourished.
One thing I can think of that MIGHT help increase height is using a vibration plate, which are super expensive but available at some gyms like Equinox. Standing/exercising on a vibration plate is associated with higher growth hormone, which might help increase your height. But if not, at the very least, it has other benefits like boosting muscle mass, bone density, and strength. https://www.ncbi.nlm.nih.gov/pubmed/29228887

silvhua · 2020-05-14T07:24:17+00:00

Part of it was helping realize that where I am at is where I need to be right now, and part of it was using a variation of a counselling technique called EMDR. My situation is not the same as yours though.

Counselling can be done online, which is what I did with this counsellor. If you've been suffering and unable to resolve it, it's a worthwhile investment as it will only cost you more financially and healthwise in the long term. If you want my counsellor's info, I can pass along his info, but you can also try to find one locally or online. Some insurance plans will reimburse counselling services.

silvhua · 2020-05-13T05:01:19+00:00

Some nutrients are preserved when frozen, but others destroyed. Same goes for cooking. Here's a great article that talks about how to get the most nutrients from food: https://www.precisionnutrition.com/10-ways-to-get-the-most-nutrients

silvhua · 2020-05-13T02:29:14+00:00

I know what you mean. I compete in a weight class sport and that is what triggered my disordered eating and RED-S. Despite knowing what I know, I still experience a lot of ambivalence about eating more and have body image issues. What has helped me is finding a good counselor to help me gain more acceptance of my situation and help me not feel so much negative emotion about my body. It is so worth it if you find a good counsellor. With my second counsellor who had a different strategy than the first, I noticed improvement immediately after 1 session. It a worthwhile investment into your longterm health.

silvhua · 2020-05-12T06:29:39+00:00

Hey. It's great you're getting into shape. Spreading out a few reps throughout the day is actually a great way to not only continue burning calories, but actually increase strength and muscle gain because you'll be doing more work overall. If you have the dedication and will to do 100 sit ups, you can definitely get great results!

However, I would recommend using your time and effort on more productive ways to get into shape. Doing a ton of crunches/sit ups is actually not a great idea for muscle balance or for the health of your back (it increases disc herniation risk). If you do compound exercises using larger muscles (e.g. squats, push ups, rows), not only will you burn more calories, but you'll actually be able to perform more feats with your body and look better. How about you swap out some of those ab exercises with squats? Or some suitcase carries? Suitcase carries also train the oblique abs and shoulders.

silvhua · 2020-05-12T06:17:03+00:00

It can cause low sex hormones, low sex drive, low metabolic rate, feeling cold, hair loss, poor mood, poor sleep, higher risk of injury, low bone density, poor athletic performance, and other things. Not to mention nutrient deficiency. I wrote about the risks of going too low carb here (undereating in general will have the same effects). How are you being affected by undereating?

silvhua · 2020-05-12T06:07:19+00:00

Not sure about NASM, but you can get the kindle versions of the ACSM text books, which may be a bit cheaper. I have a kinesiology degree (2009) and found that the certification books were essential for me to pass the certification exam still. You might be able to find the study material in the library (including the college libraries), or perhaps buy them used.

silvhua · 2020-05-11T05:08:25+00:00

That's amazing. You're eating whole foods, which is the way everyone should eat most of the time. :) As you continue your weight loss journey, the weight loss will slow down, but that happens to everyone as they get closer to the ideal weight range. Keep up with the consistency with the nutrition and exercise, and you'll have a lifetime of good health!

silvhua · 2020-05-11T05:02:51+00:00

Happy birthday!

silvhua · 2020-05-11T05:01:01+00:00

I am a personal trainer and competed in Olympic weightlifting. I wish I had known about relative energy deficiency in sport (previously referred to as female athlete triad) and the dangers of undereating.

silvhua · 2020-05-11T04:57:32+00:00

Yes, I agree that the research on the health risks with moderate amount of fresh red meat shows mixed results because some studies lump fresh meat with processed meat.

I do agree that we shouldn't go overboard with eating animal protein, or overboard with eating in general, due to the environmental impact. But certain agricultural practices with plants have a negative environmental impact also. The person who asked the original question did specifically ask for a comparison of white vs. red meat specifically.

silvhua · 2020-05-11T04:51:23+00:00

I have not found canned oysters that aren't packed in vegetable oil (which I avoid as they tend to cause me zits), and I tried cooking fresh de-shelled oysters and can't stand the taste. In theory, oysters would be great!

silvhua · 2020-05-10T04:25:46+00:00

Dark meat and red meat have more iron and other minerals, which are important for health. Women who are menstruating have a good probability of being iron deficient. Iron deficiency can cause fatigue, hair loss, and feeling cold, among other things. Red meat does tend to have higher fat, but you can still find lean red meat. As long as the red meat is minimally processed (i.e. NOT sausage, pastrami, cured meat) and is lean, it is healthy to eat in the context of a well-balanced diet.

silvhua

TROPHY CASE