Jornal de scrubadubadub, 15 set 22

I feel fit you. I’m afraid I’m. It one to give advice because I have been having trouble, too, but drinking more water is coming to mind and I read a study about adding apple cider vinegar to water to help get rid of visceral fat. Dr. Greger, I think, is the one that mentioned the study in an article. Good luck and I hope you have a good day. 🙏 

*I feel for (not fit) you 🤪 wow, I should have proofread before posting. Sorry for the typos! 

It’s hard to give advice when one does not have a whole picture but for myself I don’t loose much weight on diet alone. I work out 6 days a week between 60-90 minutes. Both cardio for 30 minutes every day and either weightlifting or boxing. Then the nutrition is easier to follow because the pounds just come off easily every week. 

Best wishes for your weight loss journey, it’s easy to get frustrated, but don’t let that defeat you or get you down! I’ve tried cutting carbs and it’s helped with weight loss. It’s a little tough at 1st to give up bread and pasta, but it does help shed some pounds! Good Luck and Stay Positive 🤞 

Hang in there logging and as far as diet, everyone eats differently. I found that getting close to my macros really helped. I've been inactive with my foot in a boot for weeks but portion control, better choice of carbs and macro balance kept me losing. You will find what works for you. Hang in there! 

Include cardio and weight training. Walk for 30 mins, situp,planks and pushups No days off until you hit your desired weight. The pds will fall off faster. 

Our bodies fluctuate when it comes to weight. What has helped me is to only weigh myself on Sundays at the same time. This minimizes my frustrations and helps prevent self-sabotage.  

Love the statement about self sabotage. That used to be my go to when I was stuck. Until I got past that hurdle (if I even am) it was a struggle. Keep sharing…we’re listening. 

You've received good advice from @Tcasey4141 and @37Vette. Weight fluctuates based on things that are difficult to understand. It's not uncommon for me to gain or lose a pound or two in a day without changing anything. Your macros will depend on your goals and fitness. I can only tell you what works for me. I aim for a caloric expenditure of >3000 calories/day, and try to keep my food intake around 2,000-2,500. This is a goal, and I don't hit the goal every day. My goal is to maintain or build muscle while losing fat, so I try to get 40% of my calories from protein. I ride bicycles for cardio and lift weights for resistance training. Find what works for you. If you're new to fitness, a 40-60 minute walk daily is a good place to start. If you want to track your walking and bicycling, https://www.mapmyride.com/ is free. You can also record weights and calisthenics workouts manually here.  

I try to move 30 mins a day. It isn't exercise as in lifting or cardio gym style. But cleaning, walking dog, gardening. I have Rheumatoid Arthritis and it has been bad the last few months. The fatigue is horrible. I have been looking at chair exercises. I will try to drink more water. Maybe cut out some carbs. My meals have been starchy and high carb/sodium this last week. We were doing Pantry/freezer clean out so meals have been limited. Will stay the course but love all the advice 

A couple of questions for you. Are you pre diabetic yet or have type 2 diabetes? Have you seen your doctor and asked for an appointment or see a dietician or nutritionist? You may have insulin resistance which makes it harder to loose weight. Read up a bit on that subject and do try to have someone help you with a diet plan. Also, talk to your doctor and see if having an blood insulin level done would be helpful for you. Meantime keep your carbs low— you don’t have to do Keto but do try to keep the processed carbs (pasta, bread, sweets) down to a minimum.. glad to see you are working on portion control. In my mind that is key to successful long term weight management. One last suggestion, until you get this figured out a bit better you might try following a Mediterranean type diet. It is delicious easy and pretty darn healthy. Just keep going. You can do this. SELF EDUCATE. 

excellent advice always!  

eat only whole foods you will feel better immediately and will lose weight. no sugar and alcohol 

Please be patient. Don't expect instant results. Quick sudden weight loss often leads to rapid weight rebound. Take it slow and easy and strive for a realistic long term solution. I'm a strong believer in CICO. That's eating less calories than burned daily. I get my calories burned numbers from my fitness tracker. I track the calories I eat by logging my meals in Fat Secret. Each day I try to maintain a deficit daily. All weight loss programs that work have CICO as a component. There are so many ways of eating to achieve calorie restriction. It's all about the calories. CICO... 

About these fluctuations everyone is talking about—in my experience, weight gain of as few as two pounds could be due to something as simple as…NEEDING TO POOP HA!!! Also,a higher than usual sodium intake can cause water retention and adding of a few extra pounds as well. My bet is that if you cut back on the sodium, use the bathroom, and drink bunches of water you’ll be right back to your expected weight. How about 1. Go easy on yourself, 2. Poop, 3. Drink lots of water to flush out that sodium, and then report back? Poop before panic!