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  1. Defining

    Defining Discipline

    Today I got up early, and made time to sit down for meals. *sighs* Hardly an auspicious start, but it's something.
  2. Defining

    Will medicine break a fast?

    I'm not an expert, but I don't think that medication affects insulin release or the digestive system, so no, it probably doesn't break the fast. You should still check in with your doctor, taking stimulants while fasting can change how you metabolise them. It likely won't matter, but my default is to ALWAYS check when messing around with prescription meds.
  3. 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.
  4. Defining

    Will medicine break a fast?

    Don't fast when you're on meds, unless you speak to your doctor ahead of time and discuss if it's safe to do so.
  5. Defining

    Be Strong and Courageous

    Very cool. I'd probably still stick to the 0.3g of fat per lb of total bodyweight minimum for the fat intake though - unfortunately, women's bodies tend to be pretty sensitive to restricting macros to any kind of extreme, more so than men's bodies. Calculators are awesome tools, but also try not to make yourself too crazy about hitting perfect numbers all the time - we need to leave room for life's foibles. There's never judgement. We've all done it, and that's not actually a problem. Like I said - flexibility and giving yourself the room/permission to have blips in your day-to-day life. I've done a 'food diary' via taking pictures on my phone of everything I eat, before eating it, and that small amount of accountability (ie. seeing the gallery of the last thing I ate) helped to remind me to eg. choose to just have the cupcake and save the girl guide cookies for tomorrow. A different tracking option that may carry less emotion/judgement associated with it for you!
  6. Defining

    Be Strong and Courageous

    Bear in mind, women's weights will fluctuate with different levels of water retention depending on the 'time of the month'. Weight isn't a hugely reliable metric outside of long-term trends. You may enjoy adding in girth measurements for hips/waist? Just a thought for you, if you want to try calculating out your own macros, it's pretty easy. If it were me, I'd definitely be focusing on getting enough protein, it can help with cravings and recovery time. Protein = 1.6-3.3g/kg of bodyweight; I'd probably aim for ~2.2g/kg or 1g per lb of bodyweight, mostly because it looks like you're still undershooting your protein goal most days, so if you increase the goal to 150g but only get 100-120g, that's a better result than aiming for 120g and only getting in 80-90g Carbs = if you like low carb, that's cool, but the really low numbers can limit how many veggies & fruit you can fit in! Outside of a ketogenic short term plan, many people find that 100g/day is a good ballpark figure to keep cravings down while still allowing enough wiggle room for flexible eating (ie. easier for long term planning). Fat = I've seen some decent explanations suggesting a minimum of 0.3g/lb of bodyweight (or of lean body mass, but that's a PIA to calculate) For yourself, that could look like: 150g protein (600kcal) 100g carbs (400kcal) 50g fat (450kcal) With a 'spare' 150-200kcal/day to swap around as needed (eg. higher fat on rest days, higher carb on workout days). Or even 50g of carbs on rest days and up to 100g on workout days with the rest in fat if you still like keeping those numbers down! Then again, it looks like you've done keto and very low carb before, so if that's the best solution for you to deal with cravings, just ignore me. I find that some plain cocoa powder in hot water (like bitter hot chocolate) can help with sweet cravings. Keeping a mood/food journal could also maybe help you figure out if you're physically craving sweet, or if there are behavioural/environmental cues that are suggesting to you 'time to eat sweet stuff'. Kind of like hunger, our brain can sometimes trick us into thinking we 'need' something rather than just are used to having it in a certain context. I'll butt out now, this is YOUR accountability thread. Looks like you're rocking it, no matter which strategy you use!
  7. Defining

    Be Strong and Courageous

    Dude. That is one of the nicest things anyone has ever said about me. Thank you! Fair disclaimer though, I'm not a nutrition expert or healthcare professional, I just read too much and like to Google things. @Ayrihn are you seeing consistent fat loss with the ~1,600kcal/day when working out? If you are, then if you're only taking the occasional week off from exercise, you may decide that lowering your calories further is NOT necessary for those 'rest weeks'. If you stick to the same eating guidelines, your net caloric intake would only increase marginally (I'm guessing between 1,000-1,700kcal/week?) when you're not burning the extra energy during workouts, even if you're not actually eating more. But that's ok! My reasoning here is along the lines of refeeding, or intermittent restriction - the idea is that giving your body a break from dieting can help prevent the extremes of reduction in non-exercise activity thermogenesis (NEAT) and potential adaptive thermogenesis (aka 'starvation mode'). Some folks also think it can be advantageous for leptin/ghrelin levels, which are hormones that regulate appetite (but the science there is still pretty unclear). One of the most recent protocols tested was actually 2 weeks dieting/2 weeks maintenance - so quite frequent refeeds! Cliff notes: it could help prevent your body from 'slowing down' as quickly from caloric restriction. While the research is early days, I personally prefer to give it some weight because I like the idea of cyclical goal setting, and giving ourselves more flex room to adapt to micro lifestyle changes. The downside to this approach is that on a linear chronological measurement, fat loss will be slower - but the flip side would be that it potentially mitigates some of the hormonal changes that could make maintenance more difficult later. If you'd still prefer to reduce your kcal on 'rest weeks', you just need to experiment between which you feel better cutting - carbs vs fats vs combo (your protein should stay the same regardless). It generally comes down to the individual response/preference for which macro you choose to prioritise between pasta or butter. Another idea (sorry, I'll stop after this) would be to actually eat a bit MORE on your workout days (eg. an extra protein shake with some berries & half a banana) and then only aim for ~1,450kcal on any day that you're not explicitly exercising. This would be closer to carb cycling, and could be an interesting tool to use in adapting to daily changes in your life. At the end of the day though, there is no 'one right answer' - you have the awesome opportunity to experiment and figure out which approach works best for YOU and your needs. 'Hope some of that helps, best of luck with your goals!