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Mark Cooper wrote: Simple meditation could be one way to start working toward ……
If it didn't seem excessive, I would probably moderately increase the frequency or duration of my exercise. I would also try very modestly increasing the volume of preload and non-starchy vegetables, being mindful that I was still eating plenty of minimally processed starches. Continue your excellent focus on the fundamentals, experiment with some small adjustments, and see how that works. I do think you may be making some progress that has yet to be captured by scale measurements. Feeling happy with the food and satisfied is extremely important and you certainly don't want to change that. If this provides any reassurance, I can say that the volume of food I consume in a given day is pretty similar to the amount you've outlined, but probably a slightly greater proportion of non-starchy vegetables and fruit.JeffN wrote:If weight is not coming off as fast as you would like, then you have to make some adjustments to what you are doing. There are several adjustments you can make in regard to the caloric in end and the caloric out end.
In regard to calories out, you have three areas you can adjust which are frequency, intensity and time (FIT). You can exercise on more days or more times in a day (Frequency), you can raise the intensity of your exercise (Intensity), and/or you can do it for a longer period of time (Time).
In regard to calories in, you can lower the calorie density of the diet, by shifting the composition of your meals to include more foods that are the lowest in calorie density (vegetables, salads, soups, etc).
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