I have to disagree. I don't believe in force feeding but often people report they aren't hungry because their metabolism has slowed due to not eating enough in the past or consuming too many liquid calories (soda, coffee drink for example). Try the 4-5 small meals a day along with challenging exercise and see what happens.
There isn't an easy way to make you hate them less. :) However, to build up strength try other exercises that strengthen the quads like step ups or stationary lunges.
I always have a post workout protein shake - sometimes whey and sometimes a plant based protein (brown rice/pea)
We do squats because we squat every day. Every time you sit down or get up off a chair, the bed or the toilet you use the same muscles. If you lose the ability to squat you lose the ability to do many activities in daily life. Keep squatting!
I love dry roasted edamame. 14 grams of protein and 6 grams of fiber per serving. Very filling and easy to take along. I usually have a serving for my morning snack. Also dried peas. They have about 7 grams of protein per serving.
Movement does help! To be a bit sore the next day is normal. I assume that if your arms and legs are sore you did some sort of weight workout. Try doing something more cardiovascular in nature or a flexibility workout. If the soreness lasts more than 3 days you may have overdone it, so take the intensity down of your next weight workout. Consistency helps too. The more your body gets used to the movements, the less sore you will be each time. And always give your body at least 24 hours between strength workouts to recover. If you did a full body weight workout on Monday, for example, then wait till Wednesday to do it again. Or if Monday was lower body day, wait until at least Wednesday to do lower body again, but you could do an upper body workout on Tuesday.
Do you have to workout before work? Have you tried after or at lunch? When you're trying to develop a habit, do your best to set yourself up for success. If the time of days is the issue, can you change it?
I recommend something light and carb rich before a workout for energy and then protein and carbs after. Keep fat low for both meals and avoid things that are going to feel heavy in your stomach while working out. Have a great workout!
Start with "breakfast" when you get up. Then eat about every 3-4 hours after that. Think small meals with a source of lean protein each and every time. Don't hung up on traditional definitions of breakfast lunch and dinner, just think of it as refueling as you go no matter when your day starts.
The fruit in sugar is natural and often accompanied by fiber, vitamins and phytochemicals that are good for your body. So go ahead and have a banana or apple. Just remember all things in moderation. Too much of anything can have be bad. Don't try to live on fruit alone.
I would also recommend letting yourself "reset" at your new weight. If you've been eating at a caloric deficit for an extended period of time, give yourself a break. Eat at your maintenance calorie level for 2-3 weeks then return to eating a caloric deficit.
Mine isn't very creative. Whey protein w/almond milk and a banana. But it tastes good! Have you ever tried vanilla almond milk, double chocolate whey protein powder and PB2? Tastes like a peanut butter cup.
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