Get Yo Sh*t Together! Episode 31 "Power Through"

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hey there ! thanks for being here.. this week is just more of the battle with myself and also improvements in my running! enjoy!

[@douglasseeley3960]

Love your positive attitude while struggling to get your life how you'd like. I've subbed and look forward to seeing your journey. Also, your singing is awesome!

[@bethcoxon3984]

Positivity is key mate :D Keep going and keep challenging yourself x

[@gjBackBone]

Good to see you again James! I love that you keep showing up. Every monday I think: when I get home I get to watch an episode of Get Yo Sh*t Together! and talk to you about whatever is going on. And every single week you have been here, fuck yeah! Keep showing up!
You've said you have been on a bit of a plateau the past weeks. Your weight hasn't really gone down. You're documenting what you eat now, which is a good start. But.. I urge you to start counting your calories. It's the key to it all. I was sceptical for a long time and thought counting calories is only for nutty housewives who are obsessed with yoga and similar activities. I was so wrong. Diet is 80% of the work for losing weight. I am in the best shape of my life and I am currently losing about half a kilogram of fat a week without losing any muscle. Before I counted calories I was getting nowhere.
Download MyFitnessPal, a free app, and start documenting what you eat. You have to figure out what you TDEE, Total Daily Energy Expenditure, is and input it in the app. There are calculators for that online. You probably sit behind a desk much so your activity level will be "sedentary". You then track your activities like running, including calories burned, then add that in the app to increased the total calories you need to eat that day. You want to lose weight, so your calorie intake should be about 500 kcal lower than what you burn. That way you will lose weight in a healthy and controlled manner.
It's super easy to input what you eat, there is a search bar with I imagine millions of results, things other people added. Important: use a food scale. It's really easy to underestimate what you are eating. It does sound a bit like a chore to do at first, but you get pretty good at it after a few days. I really urge you to start tracking, it made a massive difference for me. This is not an advertisement for MyFitnessPal haha. I use their app and I see it recommended everywhere. I hope this wasn't too technical. There should be plenty of places that explain this stuff online. But beware, there is tons of bad information out there. If you wanna talk about this hit me up. I have just done months of reading and figuring out what works or not, might as well make use of all that time spent.
Beside all the food stuff, I am glad to see you are slowly starting to crawl out of the hole. Consistency and showing up to do the hard work is where it is at. You're very aware of that.
I said it before and I'll say it again, I am jealous of the place you live. Wish I had that forest close by, so cool. I get to see a glimps of it every now and then through the vlog though!
As for the content, find your balance. Sure we have come to expect a certain amount of content from you and are missing it, but it has to be sustainable for you, just like other parts of a lifestyle. You're still exploring your options. I'm sure people understand that. Though I don't think everyone watches your vlog and know that you feel this way...
Thanks again for sharing James, I am looking forward to week 32 and your thoughts on counting calories. Much love!
Edit: P.S. The toughest thing about eating at a caloric deficit might be dealing with the feeling of hunger. Everyone responds to it differently. There are a few things to do to make it easier. Eat protein every 4-ish hours. Drink lots of water. Eat lots of veggies, because they have low calories but lots of vitamins and other important nutrients. Hunger in this controlled way is not a bad sign, it's just your body protesting that you are using reserves.

[@BRAVESIG1]

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