Defining

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  1. Walk. Walk lots. Walk as much as you comfortably can. Rowing machines are also a great option. Weight training should be pretty easy on the joints, so long as you choose the right movements. And as other have already stated - go slow, be safe, it will take time for your body to build back up! Don't do stuff that hurts - do stuff that's fun.
  2. Defining

    Low(er) Calorie High Protien foods

    ^^^ what he said. But since I'm a words person, I'll clarify - most fish and lean meat proteins will give you the best kcal/g protein bang for your buck. A few caveats for that - lean cuts specifically. For example, chicken drumsticks can have 1.5x the kcal per g of protein as chicken breast, due to the extra skin et al. That being said, chicken skin also has it's own nutritional benefits, so don't discount foods just because they have extra fat or carbs in them. Extra lean (eg. 95%) ground beef can have as much as 100kcal less per portion than standard ground beef (typically 70-75%) - but it's also more challenging to cook in a way that keeps it appetising. Greek yogurt is a decent dairy choice, since the lactobacillus has eaten lots of the dairy sugars - a 0% greek yogurt is pretty equal for portion/kcal/protein to fish. Cottage cheese is another option, especially dry cottage cheese (which is great to bake with/add to baked eggs/etc). Downside for animal proteins - they're more expensive! I made a spreadsheet on the topic a few months ago, and I've found that protein powders give me the best balance between low kcal/high protein, and reasonably priced protein sources. For example, lentils are CHEAP - but even when they're sprouted, they have extra carbs (even net of fiber) that increase their caloric value. On a cost per g of protein basis, the best option is actually oats (at least for how I buy my groceries) - but they also obviously come with 'tag along' carbs that may not fit into your macros right now. If you're looking for recipes, take any animal protein, add a vegetable based sauce (eg. salsa, tomato, etc) and put it together. Or, try a tool like this: https://www.eatthismuch.com/diet-plan/1800-calorie/high-protein/ . The internet is chock full of recipes, and since everyone has different prep/time/cost/cuisine/ingredient availability/preferences, that's probably the best way to go - google it!
  3. Defining

    Metabolic reset

    I pretty much agree with what @Sylvaa has already told you. I will repeat that you would benefit from using a tape measure to record girth to track progress more accurately over time, rather than just a scale weighing your portions to ensure your kcal count is accurate (and don't forget liquid kcal like cream/sugar in coffee) not using fitbit to calculate calories burned, but rather use more accurate estimates such as what she's already suggested (this one is decent too) 'Starvation mode' is mostly a myth - there's a longer, more detailed conversation we could have about that, but let's just set it aside for now. You may be interested in reading this article, which I find is an interesting discussion on how fat loss is not JUST about kcal in/out - but that you still need to be in a deficit to lose fat. Women especially need to focus on more than just weight, since water retention can fluctuate pretty radically over the course of your monthly cycle. Losing fat is about burning extra energy while keeping as much muscle as possible. I'll also add that you can chat with your nutritionist about macro ratios (if you haven't already) - you may benefit from increasing your protein intake to 0.7-1g of protein per lb of bodyweight/day (ie. 1.6-2.2g/kg, or 110-150g of protein every day), in addition to timing your carbs around your workouts to help with energy levels. Also avoiding refined foods, especially sugar, can only do good things for your health - plus eating lots and lots of veggies. Finally, if you're certain that there's no hormonal chicanery at work (ie. a medical doctor has done blood tests & looked at them with you), then I'll also recommend that you take a look at sleep quality & quantity (minimum 8hrs/night, practice good sleep hygiene) and stress management (keep a gratitude journal, meditate daily, spend time outside every day, etc.). It could be, at the end of the day, that you simply require less food than the average woman of your size - meaning that your estimated TDEE may be higher than your actual TDEE. We are all individuals, with different needs, bodies, and lives - and our fat loss journeys will inevitably reflect those individual factors.
  4. Defining

    Longterm Goals/ Find The Fantastic Beasts-

    Belated check-in, but: Week 5 End: G1: 69km G2: 9hrs video G3: 12hrs tidying G4: 7 days met intake goals BG5: all physio, 1 workout (YAY!) Week 6 goals: G1: Continue on, would like to actually hit the 70km mark again this week G2: Going to declutter one the of bathrooms this week G3: Need to get some video ready to actually post! G4: Keep on keeping on BG5: try to get 2 workouts in - only place to go is UP!
  5. Defining

    Defining Discipline

    Week 5: Mon: 10km, 0hrs video, 10hrs tidying, 160g protein, 6veg + 2fruit, physio no workout Tues: 11km, 2hrs video, 2hrs tidying, 160g protein, 6veg + 2fruit, physio no workout Wed: 10km, 0hrs video, 0hrs tidying, 160g protein, 6veg + 2fruit, physio no workout Thurs: 11km, 4hrs video, 0hrs tidying, 160g protein, 6veg + 2fruit, physio no workout Fri: 8km, 3hrs video, 0hrs tidying, 160g protein, 6veg + 2fruit, physio no workout Sat: 9km, 0hrs video, 0hrs tidying, 160g protein, 6veg + 2fruit, physio no workout Sun: 10km, 0hrs video, 0hrs tidying, 160g protein, 6veg + 2fruit, physio AND workout! Week End: G1: 69km G2: 9hrs video G3: 12hrs tidying G4: 7 days met intake goals BG5: all physio, 1 workout (YAY!)
  6. Defining

    Defining Discipline

    I'm a great planner - I'm excellent at collecting tools, strategies, schedules, systems....but the implementing? Not so much. And frankly, I have no excuses. (I mean, no, I have lots of excuses, BOOKS of excuses, but none that actually carry water) In general, I'm pretty good about eating well, moving regularly, getting good sleep, etc. Technically I'm checking all the boxes (most of the time), but not as well as I know I can. So, some accountability. I need to do something EVERY DAY for which I can celebrate: a bit more organisation and discipline in my life. That could be getting in enough protein, meditating, cleaning a room or a decluttering a piece of storage furniture. It could be increasing my lifts or going for an extra walk outside with the dogs. I'm not going to commit to any one thing, or a set level of goals - that way, I have zero excuses not to get SOMETHING accomplished every day. (because honestly, I'm really good at excuses, or even not bothering to give excuses to myself because I already know I won't believe it) Putting off doing things that are good for me isn't a healthy choice, and I can do better. Some accountability here, which I know I need, since I've even put off writing THIS post for a few days as I avoid the idea of committing to improving myself once again. Here we go.