Oh gosh. I have been so busy and I don’t know how long you sent this… I hope I’m not too late!! Sorrryyyyy :( You could just stick to the general serving size healthy plate recommendations. Unlimited fruits and veggies. 6-9 servings of grains (wheat breads, brown rice, farro, quinoa) 2 servings of protein and oils and sweets sparingly. If you really have absolutely NO idea what to do, I personally started counting calories not to keep me accountable but because it helps me understand food better. I can ball park how many calories, carbs, protein, as well as the ingredients in almost anything now because of that. It helped me read food labels better and I learned what foods are healthier for me…. etc. However, I do understand why you wouldn’t. A lot of people opt out of calorie counting for various reasons. So try to stick to servings HERE is a basic general way to judge your serving sizes if you don’t have a food scale.
Hope this was helpful!! Don’t forget to drink LOTS of water!!!
There are a few different reasons for bloating. Usually very fiber-rich foods are the cause such as brown rice, beans, wheat breads and lot of fruits and veggies. However, these foods also help you feel satiated and so you don’t feel hungry as often. I know personally when I drink A LOT of water, I feel very bloated and it takes weeks for me to feel normal again so that could also be the culprit as well as fizzy drinks. I’ve also read that swallowing too much water can cause tummy bloat through things like using straws, talking while eating, chewing gum, etc. But I don’t know how much bloating that would cause… just something I came across a few weeks ago.
Now I know you said you talked to your doctor, but did (s)he test you for lactose intolerance or IBS? These are big contributors to bloatation. I know I’m personally lactose intolerant and I’m constantly bloated and it feels like it’s after everything I eat because it doesn’t actually go down right away and the bloating lingers. And IBS causes bloating for obvious reasons.
So if the general advice for bloating doesn’t help you, like drinking peppermint or chamomile tea, etc then I would ask your doctor if you may be lactose intolerant or have IBS if it’s really THAT bad. If not, I’ll bet it’s just the specific foods your eating. This stuff happens to a lot of people because of that.
As long as you’re doing SOMETHING you’re going to be fine. Just get your butt up and moving. That’s really all your body needs to get, be and stay healthy. Now it’s almost impossible to tell you how much you need to do to lose weight. I don’t know anything about you and every body’s body reacts differently. The recommended amount of exercise is 30-60 min of cardio 6x per week and 2-3 nonconsecutive days of weight training per week. All I can really tell you is push yourself. If you’re comfortable during your workout, you’re not doing enough, but you shouldn’t be doing so much that you hurt yourself. <3
ok ok ok first off, BREATHEEE. iiiiin ooooout. iiiiiiin and ooooout.
You’re going to be ok. It’s just some chocolate. One bad day isn’t going to damage you just like one good day wont magically make you fit and healthy. As a girl and a chocolate lover, I definitely have these days and all you’ve got to do is pick yourself back up again. This chocolate night is not going to destroy you. This lifestyle is very difficult and a lot of people binge, especially in the beginning. Don’t get yourself down. Just get right back on that health wagon and allow pit stops for a little indulgence in your heart’s desires. If you make chocolate, or anything for that matter, completely taboo, you will binge again I can almost guarantee that. Start slow and keep on truckin <3
Rest. Definitely rest. If you workout with your cold, you’re only going to make it worse and then you’ll be out of the gym even longer. Just let your body rest and catch up to you. Take care of yourself. Have some soup, tea and a good movie :)
Look at the bright side. You’re getting results. You’re working toward what you want and living a healthy life. Don’t nit pick at your body, just do the best you can for it and go along for the ride. Love the body you have and you’ll be much happier. You’re already doing the best you can and you ARE getting results as you said. Just keep doing what you’re doing! :)
As for leg exercises, there are a billion. lunges. squats. good mornings. split squat. sumo squat. goblet squat. wall sit. deadlifts. calf raises. leg lifts. swimmers. side lunges. hamstring curls. side leg lifts. etc.
Thank YOU love! :) This made my day <3