Half Size Me

A program of one. Supported by many.

weight loss

302 – Half Size Me Community Weekly Webinar 302

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Topics covered:

Wanda – how to know if you are a food addict
How to make a decision to make progress
Focusing on the 2 most important keys to weight loss
https://www.psychiatry.org/patients-families/addiction/what-is-addiction
https://www.asam.org/resources/definition-of-addiction
https://www.mentalhelp.net/articles/definition-of-addiction/

Lauren
How to transition back to full time work after being out of work
Depending on your minimums during a major life transition
How much time to allow to major life transitions

300 – Half Size Me Community Weekly Webinar 300

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Topics covered:

How to know if you are losing weight at a certain calorie target
How to communicate with those that push their weight loss opinions on you
How to be confident in your decisions with your weight loss approach
How to know your hierarchy of importance with weight loss

Resources
https://forums.halfsizeme.com/t/i-found-my-tdee/3241
https://forums.halfsizeme.com/t/fool-proof-way-to-find-your-tdee-video/2784
https://forums.halfsizeme.com/t/hsm-course-boundaries-category/247

299 – Half Size Me Community Weekly Webinar 299

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Topics covered:

How quitting has kept you stuck start learning and refuse to stop.
How to get prepared for the holidays now by checking out our holiday resources.
How to allow yourself to enjoy the process and make sure you are not forcing change too early because you feel it should be harder.
How my change on exercise and weight loss has changed.
How to not become too reliant on exercise in your TDEE.

Resources

Holiday preparation resources:

https://forums.halfsizeme.com/t/be-happy-and-thrive-this-holiday-season-webinar-series/2621

https://forums.halfsizeme.com/t/save-your-sanity-help-you-lose-weight-and-deal-with-family-and-friends-opinions-over-the-holidays/1509

https://forums.halfsizeme.com/t/how-to-survive-the-holidays-3-part-video-series/1456

https://forums.halfsizeme.com/t/lets-prepare-to-eat-at-the-holidays-video/1367

https://forums.halfsizeme.com/t/after-the-holidays-you-must-hear-this/1546

https://forums.halfsizeme.com/t/happy-thanksgiving-how-to-spend-time-with-family-you-dont-feel-connected-to-video/1562

https://forums.halfsizeme.com/t/happy-halloween-how-to-prepare-learn-from-your-past-remove-distractions-and-too-much-info-video/2212

Minimums defined
https://forums.halfsizeme.com/t/minimums-defined/3488

Binge RX
https://forums.halfsizeme.com/t/your-guide-to-binge-eating/3165

Setting boundaries for yourself
https://forums.halfsizeme.com/t/setting-boundaries-for-yourself/1296

zig zag calories
https://forums.halfsizeme.com/t/help-what-is-calorie-cycling-zig-zagging-calories-and-carb-cycling-video/1784

287 – Half Size Me Community Weekly Webinar 287

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Topics covered:

How to better plan to use your calories through the week so that you are not over eating on some days and under eating on others

How to not feel resentment around tracking by prioritizing downtime in your week and not focusing on tracking calories initially

Making sure not to prioritize small rocks ahead of big rocks in weight loss

Hierarchy of fat loss

https://www.issaonline.edu/blog/index.cfm/2016/how-much-is-too-much-protein-myths-busted

How Eating Too Many Calories From Any Food Makes You Gain Fat


https://www.precisionnutrition.com/nutrient-timing
http://www.burnthefatblog.com/the-simple-hierarchy-of-fat-loss

Half Size Me Community Weekly Webinar 149

284 – Half Size Me Community Weekly Webinar 284

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Topics covered:

How to deal with running as it gets hotter out
Is the body fat reading from your home digital scale accurate?
How to deal with a teenager struggling with their weight
Nutrient timing and when to prioritize carbohydrate intake

Resources
strength training once per week or infrequently

Once A Week Workouts Are As Good As Three


https://www.painscience.com/articles/strength-training-frequency.php
https://greatist.com/move/how-often-to-strength-train

carb timing
https://www.precisionnutrition.com/all-about-nutrient-timing
https://woman.thenest.com/protein-carbohydrates-replenish-body-after-workout-10600.html

Carbohydrates
Your muscles store carbohydrates in the form of glycogen. When you exercise, glycogen is broken down into glucose, or blood sugar, to provide energy. Intense exercise, such as sprinting or interval training, can rapidly drain your glycogen stores, as can a long run or bike ride. After your workout, your body uses carbs to replenish muscle glycogen. Because glycogen is synthesized most rapidly during the first few hours after exercising, carbing up soon after you train will help max out your glycogen supply

Running in the heat
https://www.runnersworld.com/beginner/a20794427/running-in-the-heat/

Jump rope

7 Best Tips To Jump Rope Like a Pro

Jump rope training and heel pain

Body fat reading from home scale
http://www.berkeleywellness.com/healthy-eating/diet-weight-loss/article/body-fat-scales-step-right

How Accurate Are Body Fat Scales? What 6 Studies Say


https://www.livestrong.com/article/184888-taylor-body-fat-scale-instructions/

Exercise for weight loss
https://www.healthline.com/nutrition/does-exercise-cause-weight-loss#section2
https://www.vox.com/2018/1/3/16845438/exercise-weight-loss-myth-burn-calories