I ordered 2 pairs of Hokas today. roadrunner had 30% off, which seems like a good deal. They suggested I order a 10, which is what I wear in Gel Kayano, but I did a 9.5 also, thinking about @MomofWildChild and her recommendation.
That’s what I would have done. I hope they work!
Broke my streak record today and hit 961 days of running (average 5.2 miles a day) without missing a day! I hope I can continue injury free!
If you are looking at higher cost fitness trackers for that kind of spec, look at the smart watches, it really looks like the latest apple watch is now a pseudo fitness watch that will act as a stand alone phone with a minor extra charge (e.g $10 a month tmobile). I am not apple fan and still love my forerunner 910 but for just running vs riding and swimming, I would totally check out the latest smart watch options.
“The bottom line: Diet quality is important for both weight control and long-term well-being,” he said.
An informative podcast-
Battling Conflicting Diet Information, Nutritionism, & What The Heck You Should Eat - With Dr. Mark Hyman from The Model Health Show - https://www.stitcher.com/s?eid=53373095&autoplay=1
A good podcast and I am pre-ordering dr. Hyman’s new book “what the hack you should eat”
Calories are not all created equal; low fat diet is not healthy; high fat diet should be in conjunction with low carb diet; reasons to eat organic; and many many more
Linky
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https://datasciencecampus.ons.gov.uk/2018/02/15/eclipse/<<<<<
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The gist is how most people underestimate (self reported) calories in. Significantly. Like drinkers self report drinking way less alcohol than is actually purchased in the UK, people do the same with food
. >>Now the Office for National Statistics has responded to our report by confirming its findings: we are consuming 50% more calories than our national statistics claim.>>>
The US is probably going to have worse stats than the UK, where eating out is more expensive and supermarket access is generally better, and one could hope that abject poverty and access to healthcare not such an issue.
In general, people will say, no, not me, then disregard CICO. Calories ARE calories, but nutritious foods are not created equally.
I got first pair of Hokas. They are very comfy and light, but the rolling heel feels a little funny to me. I am going to wear them around the house to get used to them. I suspect it won’t bother me after a couple of hours.
At the end of the day, the laws of thermogenics (caloric energy balance) are immutable. If you eat more calories than you burn, you gain weight. If you eat less, you lose. What makes it complicated and therefore frought with much confusion is that the process by which we end up eating too much or too little is itself complex. There are physiological and metabolic components, behavioral components, nutritional components. Even one of the newest peer reviewed studies, linked by sabaray in post 60463, which provides significant evidence against the effectiveness of calorie counting, reaffirms that at the end of the day quantity I.e calories or thermogenics does matter. It however approaches the issue of energy balance by addressing the nutritional quality of what we eat. It found that by eating high quality, nutritious foods, and avoiding processed foods, added sugar foods, processed grains etc, hormonal balances promoted feelings of saiety resulting in eating less and by focusing on food quality selection rather than calorie counting, behaviorally it was much easier to achieve adherence. As a result, eating patterns changed, thermogenic balance was achieved and weight was consistently lost and maintained. What was really interesting was that along the way, it was discovered that the “low fat, high carb” vs “low carb high fat” debate over insulin reactions and weight gain/loss was b.s. and to the surprise of the researchers did not matter.
So for anyone interested in or contemplating an intermittant fasting nutitional protocol, here’s a link to an in depth analysis of the pros, cons and methods based on the author’s self experimentation. It is science based without diving into the weeds of the science and is sn interesting and thought proboking read. The link goes directly to an apprndix that lists the 3 different protocols found to be the most effective. For those that are interested, you can download the entire article or navigate back to the beginning. https://www.■■■■■■■■■■■■■■■■■■■■■■/intermittent-fasting/appendix-a-cheat-sheet
Thank you, MNK. I’ve been wanting to try to fast but no food for more than 8 hours is scary for me but trying out this fast seems doable. I’m a lurker and I’ve missed your posts.
@nolamere , take a close look at the article. There are many different approaches to intermittent fasting and not all of them are safe, effective or appropriate for a particular individual. If you think about it, as the article points out, we all engage in intermittant fasting simply by eating our last meal at dinner and our next meal at breakfast 8-12 hours later. It’s when you start purposefully manipulating the time between your last and next meal and frequency per week of the “fasting” period to achieve specific objectives that things get intetesting. Some protocols can be a horrific fail and even dangerous to your health and some can be worthwhile. What I found most intetesting was that intermittant fasting was not per se more effective than consistent calorie reduction/balancing to lose weight or fat but that 1) for some, it may be easier to adhere to an intermittent fasting protocol than daily calorie reduction and 2) that intermittent fasting could help distinguish between true physical hunger and phantom psychological hunger and provide opportunities to learn strategies for coping with the latter.
@MichaelNKat I am just trying fasting for a day. I doubt I would make a practice of it. I have found that using the MyFitnessPal calorie counting feature to be the most help in losing weight. I was stuck in a plateau for months after just reducing what I ate, thinking that I was only eating about 1200 or so calories a day. I was shocked to find that I was eating about 2500-3000 calories a day. I realized I was eating too many low calorie items. I guess I thought I could eat as much of anything I wanted if it was all low-cal. :)) I finally reached my initial weight loss goal by lowering my intake to 1200-1500 calories a day and becoming more consistent with exercise. I would still like to lose another 4 lbs but I’m not sure that is realistic.
@nolamere , MyFitnessPal is a great program for logging nutritional if you are committed to a calorie counting approach to weight management. It’s what I use for myself and those of my clients that want to take that approach. What I really like about it is that it has probably the most comprehensive library of foods by generic classifications, brand names and even source (Wegmans, Whole Foods, restaurants by name etc). And it lends itself well to a broad range of interests from counting calories to structuring macro nutrients either by percentage of calories or grams. Just don’t put any great reliance on the calorie burns it claims occurs if you log exercise, lol!
I don’t log exercise. I know regular exercise is essential just to maintain. I’m used to the lower calorie consumption now. I still overindulge from time to time but I just eat vegetables when I’m hungry and it’s not meal time and it keeps me on track.
Keep in mind that when losing weight, your body is indiscriminate about where it comes from and you will lose both fat tissue and lean muscle tissue unless you do some form of resistance (strength) training to maintain your lean muscle tissue. If you are finding yourself to be frequently hungry between meals, make sure that each of your meals has a good amount of protein and some healthy fats. This will give you the building blocks to replenish and build lean muscle tisdue and to maintain saeity between meals which will also aid you in not snacking to excess.
I’m working on that kind of eating. I do yoga so I’ve been building muscle. I need to up my aerobic exercise a bit. I’m a work in progress.
Good to hear about your journey @nolamere - yoga is a great start!
“What was really interesting was that along the way, it was discovered that the “low fat, high carb” vs “low carb high fat” debate over insulin reactions and weight gain/loss was b.s. and to the surprise of the researchers did not matter.”
Very true. Take in fewer calories than you burn and you will lose weight. I don’t believe the fat/carb split is that important. For years I followed the advice of personal trainers who advised a high protein, lower carb, moderate fat, calorie deficit diet to lose weight while trying to preserve muscle. The struggle I faced was trying to keep calories low on a diet that centered around calorie dense foods, like meat, nuts, dairy etc. I was always hungry. Plus, it felt wrong to me that I had to forego eating things like apples or bananas to keep my carbs in check.
Last year my husband and I switched to a completely plant based diet, very low in fat. My husband is the healthiest person I know - low body fat, weightlifter, mostly non-drinker - yet suffers from high cholesterol due to genetics. He is required to keep his fats incredibly low, per our doctor. We’ve cut out all oils from our cooking and get protein from lentils, beans and soy. The rest of our diet is made up of grains, fruits and vegetables. This means our carbs are very high, protein moderate to high, and fats low. The results? I lost over 20 lbs pretty effortlessly. I do work out daily, but that’s always been true. The change came from being able to stay in a calorie deficit while eating a wide variety of nutrient dense, low calorie foods and actually feeling full! My husband has lost some weight but has held his muscle and is keeping his body fat low (He also does intermittent fasting). Best of all he’s finally seeing a positive change in his cholesterol levels.
I know vegan diets aren’t for anyone, but for us it’s been a fantastic change on many levels.
I got second pair of Hokas today. I think @MomofWildChild, aka the shoe whisperer, may keep her name. The size 1/2 down from my normal running shoe is what’s right for me.
Thanks again for the advice. I am still a huge fan of ASICS Gel Kayano, but I’m going to give these a try too.