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Weight Loss Forum / General Topics / May 2004Well I knew it was coming.
After having such a great 5 weeks. The weight has finally stopped.. in fact it seems to be on an upward trend!! Alright so I'm being a little obsessive. I'll admit it. I'm not panicking yet. My weigh day was monday.. no loss. I've weighed every day since and first it was up .5 a lb now it's up a full lb. I'm concerned and hope it's not a sign of things to come next monday. I had attributed my non loss to all the salt I had in my diet (been drinking 2+ ltrs a day since to compensate) but perhaps it's something else. Just as a side note, my rings are a little tighter than before but not so tight that they won't come off. As I see it I have a few options. I can start the exercise now because perhaps this is all good eating can do for me (although I don't get the increase in that case) I can sweat it out and hope for the best. Or I can start eating more (which is scary as well as going against my natural hunger). My thought is that I need to start incorporating the exercise but any opinions out there? As another side note, I am feeling intense cravings for something "good", usually happens in the evening. Yet everytime I attempt to take a taste of a goodie I find that it's poor quality (ie, tastes awful) and don't want it. It feels like a mental thing although by 9pm by stomach now starts to feel a little hungry. I go to bed at 10 so I normally ignore it but last night I had a slice of toast with margarine and it didn't seem to hit the spot. 5'4, turning 30, weight 246.5, calorie intake roughly 1300 - 1400, carbs normally lower than 150g. Thanks Cp > After having such a great 5 weeks. The weight has finally stopped.. in fact > it seems to be on an upward trend!! [quoted text clipped - 29 lines] > 5'4, turning 30, weight 246.5, calorie intake roughly 1300 - 1400, carbs > normally lower than 150g. such things happen before periods alsso, when is your period due? My wife gains about 5 lbs before a period! ---------------------------------------------------------------------------- char*p="char*p=%c%s%c;main(){printf(p,34,p,34);}";main(){printf(p,34,p,34);} "It's never too late to have a happy childhood." >> such things happen before periods alsso, when is your period due? > > My wife gains about 5 lbs before a period! > ---------------------------------------------------------------------------- char*p="char*p=%c%s%c;main(){printf(p,34,p,34);}";main(){printf(p,34,p,34);} > "It's never too late to have a happy childhood." Yeah, sometimes it's a bitch to be a woman.. can't use that excuse though. Just finished it this weekend. > As I see it I have a few options. > > I can start the exercise now because perhaps this is all good eating can do > for me (although I don't get the increase in that case) Exercise is an integral part of the process. If you're going to be a slender woman someday (and maintain that weight) you're going to have to have exercise be a normal part of your life. I say start now. > I can sweat it out and hope for the best. That's a good way to get in trouble. You're 240 pounds and the minimum you ought to be eating is 2000 calories. You're losing muscle mass at an equal rate as fat right now and slowing down your metabolism as we speak. In other words, you're all set up for yo-yo dieting. If you don't add exercise now you will gain more weight than you've already lost! > Or I can start eating more (which is scary as well as going against my > natural hunger). Yes, eat more. Plan meals to get 30% of your calories from protein, 25% from (healthy) fats and only about 45% from carbs, where the carb has to have fiber or phytonutrients to be worthy of a place on your menu. This sort of calorie load will be metabolized better, i.e., you'll be able to eat more calories without adding fat... if you're exercising, too. > My thought is that I need to start incorporating the exercise but any > opinions out there? The way to lose fat is four part: 1. Eat less 2. Exercise more 3. Repeat 4. Forever. Each stage requires it's own attention and work. You've figured out how to eat less. Now work on stage 2. > As another side note, I am feeling intense cravings for something "good", > usually happens in the evening. Yet everytime I attempt to take a taste of > a goodie I find that it's poor quality (ie, tastes awful) and don't want it. > It feels like a mental thing although by 9pm by stomach now starts to feel a > little hungry. I go to bed at 10 so I normally ignore it but last night I > had a slice of toast with margarine and it didn't seem to hit the spot. Mix half a cup (or less ) of skim-milk cottage cheese with some flavored yogurt for a creamy snack with lots of calcium and protein. Have some apple slices dipped in natural peanut butter. Eat half of a Balance bar (or your favorite protein bar - not "Energy" bar, and pay attention to the calories, you don't want 300!) > 5'4, turning 30, weight 246.5, calorie intake roughly 1300 - 1400, carbs > normally lower than 150g. Good luck. Dally 244/177/169 > > As I see it I have a few options. > > [quoted text clipped - 4 lines] > slender woman someday (and maintain that weight) you're going to have to > have exercise be a normal part of your life. I say start now. I was planning to start exercising at some point. I just had never gotten into the groove yet. Looks like I will have to start doing something. > > I can sweat it out and hope for the best. > [quoted text clipped - 3 lines] > speak. In other words, you're all set up for yo-yo dieting. If you > don't add exercise now you will gain more weight than you've already lost! There is no way in hades that I could eat 2000 calories and lose. Been there, done that. Gained. In eating more I mean to about a 1500 - 1600 calorie range. I've heard it said here before and I agree that the 10x rule doesn't apply when you're dealing with higher weights. Also, to say I'm not exercising means not on purpose. I also am more active especially with the nicer weather. I'm not doing what I would consider exercise, but I'm not exactly doing nothing. I'm not worried about muscle loss. You'd have to see me to understand that one. > The way to lose fat is four part: > [quoted text clipped - 5 lines] > Each stage requires it's own attention and work. You've figured out how > to eat less. Now work on stage 2. That's the plan stan. Just didn't think I'd have to do it quite yet but I guess now that I've shed the excess weight I had from simply over-eating I now need to work at losing it. *sigh* ain't that always the case? Anyhow.. I am looking forward to starting something now that the warm weather is here. > > As another side note, I am feeling intense cravings for something "good", > > usually happens in the evening. Yet everytime I attempt to take a taste of [quoted text clipped - 10 lines] > Eat half of a Balance bar (or your favorite protein bar - not "Energy" > bar, and pay attention to the calories, you don't want 300!) I think I will stick to fruit. I can't eat protein bars. I find they taste almost sour to me. I might try a bowl of cereal with chopped fruit instead. Or perhaps just the fruit. We'll see. > > 5'4, turning 30, weight 246.5, calorie intake roughly 1300 - 1400, carbs > > normally lower than 150g. [quoted text clipped - 3 lines] > Dally > 244/177/169 >>That's a good way to get in trouble. You're 240 pounds and the minimum >>you ought to be eating is 2000 calories. You're losing muscle mass at [quoted text clipped - 6 lines] > calorie range. I've heard it said here before and I agree that the 10x rule > doesn't apply when you're dealing with higher weights. I know why you think that. I used to be in the same boat. It felt like I was gaining weight on hardly any calories. It was frustrating. The key to my problem was to figure out how to turn my body into a fat-burning body rather than a fat-storing body. I had to repair my metabolism. You see, exercise and eating are way more synergistic than you think you are. You will be able to eat a lot more calories and lose a lot more weight when you get the exercise component in there. It's not a mathematical thing, it's about changing your metabolism at an enzyme level. I really recommend you read a book by Covert Bailey. Here's what I did to go from "unable to lose weight on low-calorie" to "nearly 70 pounds lost and I can't believe how easy it is." 1. Get enough sleep. This gives me energy so I don't have to rely on food for pick-me-ups, but it also lowers my cortisone response that makes me more likely to store fat. 2. Get much more water. My friends doing Body for Life with me call it "Potty for Life" jokingly. 10 cups a day is a good number. (That's water, not soda, not coffee, not juice.) 3. Do high intensity interval training. This is a brief kind of cardio workout that startles your body into thinking it has to get better at burning fat because it doesn't know what its crazy owner is going to do next. (I'm convinced that long/slow cardio in the "fat-burning" mode merely convinced my body that it needed more fat stores for the marathons.) 4. Weight-training with free weights - again, it startles my muscles. The damage done requires calories to fix, and raises my metabolism 24 hours a day. It also gives me more cells that need to burn fat rather than store fat. 5. Exercise nearly every day. I aim for 6 times a week. 6. Eat frequently through-out the day - at least 4 or 5 times a day (do not skip breakfast!) and make the portions small. 7. Make sure you get some protein and some carb (preferably with fiber) in every meal/snack. Aim for some healthy fats in each meal/snack, too. Atkins nearly had it right, just for the wrong reasons. It's not necessary to be "no-carb", it's just necessary to not be 'all-carb'. > I think I will stick to fruit. I can't eat protein bars. I find they taste > almost sour to me. I might try a bowl of cereal with chopped fruit instead. > Or perhaps just the fruit. We'll see. Nope, you missed the main point: don't have a pure carb snack. Balance some protein with it, preferably with a bit of healthy fats. If you want fruit, put some peanut butter on it or eat it with some skim-milk cottage cheese. Turn a high-glycemic snack into a balanced one. It makes a huge difference over whether those calories get stored as fat or are given to your body to fuel the muscle repair, brain activity, skin regeneration, etc that it needs to be doing. Dally >> There is no way in hades that I could eat 2000 calories and lose. Been >> there, done that. Gained. In eating more I mean to about a 1500 - 1600 [quoted text clipped - 6 lines] >fat-burning body rather than a fat-storing body. I had to repair my >metabolism. Well, FWIW, when I started dieting at 262 lbs., my calorie budget was 1600 calories per day. I lost pretty continuously (not every week, Cp!) at a rate of 4-7 lbs. per month. I do not believe I would have had such good results at 2000 calories, though who knows. I'm satisfied with the muscle retention that I've achieved. This was undoubtedly due at least in part to continued weight training throughout. Cp is lots younger than I and not menopausal, which should mean her metabolism is likely higher, but people vary greatly. Chris 262/152/ (145-150) > >> There is no way in hades that I could eat 2000 calories and lose. Been > >> there, done that. Gained. In eating more I mean to about a 1500 - 1600 [quoted text clipped - 20 lines] > Chris > 262/152/ (145-150) I agree with you Chris. I gained on 2000 calories and I also don't think, with the changes I've made to my eating plan, that I could realistically eat that much and not be constantly full. I don't mean satisfied... I mean full and bloated. I'm already noticing that I feel much better once my stomach is empty again. > I agree with you Chris. I gained on 2000 calories and I also don't think, > with the changes I've made to my eating plan, that I could realistically eat > that much and not be constantly full. I don't mean satisfied... I mean full > and bloated. I'm already noticing that I feel much better once my stomach > is empty again. I also feel bad when I overeat. ---------------------------------------------------------------------------- char*p="char*p=%c%s%c;main(){printf(p,34,p,34);}";main(){printf(p,34,p,34);} "It's never too late to have a happy childhood." > >>That's a good way to get in trouble. You're 240 pounds and the minimum > >>you ought to be eating is 2000 calories. You're losing muscle mass at [quoted text clipped - 21 lines] > Here's what I did to go from "unable to lose weight on low-calorie" to > "nearly 70 pounds lost and I can't believe how easy it is." That doesn't seem to be my problem. I also think that before I try tweaking the food (which I seem to have under control nicely) that I should move to the next logical step.. exercise. I appreciate the effort to explain it but honestly I feel like it complicates the equation which right now is fine. I don't wish to go through this weight loss journey without exercise so before I was to try complicating things I would first do the simplest. I will keep in mind your advice however for when I reach a point where eating healthy and exercising are no longer working. >That doesn't seem to be my problem. I also think that before I try tweaking >the food (which I seem to have under control nicely) that I should move to >the next logical step.. exercise. I think this is exactly the right approach. Exercise is important in one's life for a whole lot of reasons, so adding it is a good thing to do for yourself anyway. And it should definitely help with weight loss -- provided, of course, that you don't start eating a lot more to replace the calories burned :-). >I will keep >in mind your advice however for when I reach a point where eating healthy >and exercising are no longer working. If you really reach such a point, you might just decide that you're at your goal weight :-). Do keep in mind, though, that weight loss will slow over time. Even if you're only losing a pound of two per month after a while, it's still "working". Chris 262/152/ (145-150) >After having such a great 5 weeks. The weight has finally stopped.. in fact >it seems to be on an upward trend!! [quoted text clipped - 6 lines] >compensate) but perhaps it's something else. Just as a side note, my rings >are a little tighter than before but not so tight that they won't come off. This right here would be my first key. You've been eating more salt in your diet, your rings are tight.... Cut out the salt. Try to go salt free for a few days and see what happens. >As I see it I have a few options. > >I can start the exercise now because perhaps this is all good eating can do >for me (although I don't get the increase in that case) Ah... exercise. YES!!! Exercise. But let me warn you, if you are anything like me, exercise can cause a stall if you go back at it after a long break. For me, after taking a break from exercise, when I start back up my body retains water again for at least 2 weeks. Not everyone is like me or reacts to water fluctuations like I do. But I'll throw that out there as a warning to watch out for. > >After having such a great 5 weeks. The weight has finally stopped.. in fact > >it seems to be on an upward trend!! [quoted text clipped - 12 lines] > Cut out the salt. Try to go salt free for a few days and see what > happens. Done that. Still waiting *sigh*. > >As I see it I have a few options. > > [quoted text clipped - 10 lines] > Not everyone is like me or reacts to water fluctuations like I do. > But I'll throw that out there as a warning to watch out for. Perhaps that's what started this all in the first place. With the walking/hiking I got in last week (2 days in a row). I know I puff up during exercise and can't wear my rings when I do. They damn near cut off circulation!! So perhaps this is it? I am going to start exercising though. That's been my plan all along.. I guess the time has just come to get my arse in gear. Are you a woman? Maybe it is cyclical fluid retention. Also, what are you eating that adds up to 1300-1400 calories? That is, are you sure your calorie count is right? If you cook at home, for example, it is notoriously difficult to estimate the correct calories in meats because there are so many different cuts you could be off by a factor of two or three there. I stopped eating beef and pork altogether (expect for packages where the calories are explicitly marked) and switched to fish and boneless breast of chicken, which have a more predictable 100 calories per 100 gm. Easy to keep track of. If you weigh 246.5 lb and are eating a *true* 1300-1400 calories per day you WILL lose weight. It's conservation of energy. I would continue for a another couple of weeks and look forward to the scale starting to tick downward again. Of course adding exercise is always a good thing too. doug On 5/12/04 9:54 PM, in article L7poc.45276$pp.1837@news04.bloor.is.net.cable.rogers.com, "Cp" <cplus@ya.gotta.ask.com> wrote: > After having such a great 5 weeks. The weight has finally stopped.. in fact > it seems to be on an upward trend!! [quoted text clipped - 32 lines] > Thanks > Cp > Are you a woman? Maybe it is cyclical fluid retention. Had period last week. > Also, what are you eating that adds up to 1300-1400 calories? That is, are > you sure your calorie count is right? If you cook at home, for example, it [quoted text clipped - 4 lines] > breast of chicken, which have a more predictable 100 calories per 100 gm. > Easy to keep track of. If anything I could be over-estimating. I'm almost certain that it's a true count. Most of the things I eat that aren't fresh (aside from meat) has a label and I won't eat it if it doesn't. > If you weigh 246.5 lb and are eating a *true* 1300-1400 calories per day you > WILL lose weight. It's conservation of energy. I would continue for a > another couple of weeks and look forward to the scale starting to tick > downward again. > > Of course adding exercise is always a good thing too. That was my plan all along to add exercise when the weight loss slowed. Looks like the time is now. > doug > [quoted text clipped - 38 lines] > > Thanks > > Cp Most people here have posted from experience or clinical studies that changing your eating habits without exercise is not a successful weight loss strategy. It is also not a good health strategy because there are benefits to exercise that you can't get just from eating right. A big example is preventing or reversing osteoporosis. You need resistance and aerobic exercise for that. > After having such a great 5 weeks. The weight has finally stopped.. in fact > it seems to be on an upward trend!! [quoted text clipped - 32 lines] > Thanks > Cp > Most people here have posted from experience > or clinical studies that changing your eating habits [quoted text clipped - 6 lines] > reversing osteoporosis. You need resistance and > aerobic exercise for that. I have always had plans to begin exercise. I was enjoying the effortless weight loss so I didn't bother starting. Looks like now the "real" work begins. I do also realize the benefits of exercise and I'm looking forward to adding it to my healthy lifestyle. > > After having such a great 5 weeks. The weight has finally stopped.. in > fact [quoted text clipped - 41 lines] > > Thanks > > Cp >> My weigh day was monday.. no loss. I've weighed every day since and first it was up .5 a lb now it's up a full lb. << Step away from the scale, and no one will get hurt. >> I'm concerned and hope it's not a sign of things to come next monday.<< It is WAY too early to get concerned. You have probably hit a plateau, which is inevitable. Keep on plan, and your weight loss will resume. >>I can start the exercise now because perhaps this is all good eating can do for me (although I don't get the increase in that case)<< Exercise is key to continuing and maintaining weight loss, as well as vital to good health. I suggest starting slowly and carefully. What kinds of exercise do you have in mind? Do you have any limitations (knee injuries, etc.) that need to be watched? Do you have access to and are you inclined to join a gym, or perhaps a swimming pool? Do you prefer competitive sports? My suggestion is start walking, slowly and short distances at first, and build up from there. As always, YMMV. Kasey 365/265/??? > >> My weigh day was monday.. no loss. I've weighed every day since > and > first it was up .5 a lb now it's up a full lb. << > > Step away from the scale, and no one will get hurt. LOL! alright I surrender!! :D > >> I'm concerned and hope it's > not a sign of things to come next monday.<< > > It is WAY too early to get concerned. You have probably hit a plateau, > which is inevitable. Keep on plan, and your weight loss will resume. I hope so. Well actually I guess I know so... it just automatically sends panic through you when your weight goes up even by a few pounds. > >>I can start the exercise now because perhaps this is all good eating > can do [quoted text clipped - 6 lines] > and are you inclined to join a gym, or perhaps a swimming pool? Do you > prefer competitive sports? I plan to first start by walking. An hour a day at a speed that's comfortable. I plan to push myself until tired but not exhausted. I don't have any limitations although my sister does and she would most likely be walking with me. She just needs to watch her knee. I could join a gym but I don't realistically see me going right now. It's either a transit ride or a 1/2 hour walk at least and I don't see me doing that if I'm overly tired. I also enjoy sports like tennis and badminton and also rollerblading. I have a friend who drives and can take me to places where the hiking is beautiful unfortunately I only see him about once a month. BUT and that's a big BUT it will be a nice change of pace from the walking. > My suggestion is start walking, slowly and short distances at first, > and build up from there. [quoted text clipped - 3 lines] > Kasey > 365/265/??? >> I'm concerned and hope it's not a sign of things to come next monday.<< It is WAY too early to get concerned. You have probably hit a plateau. Keep on plan, and your weigh loss will resume. >>I can start the exercise now because perhaps this is all good eating can do for me (although I don't get the increase in that case)<< Exercise is key to continuing and maintaining weight loss, as well as vital to good health. My suggestion is start walking, slowly and short distances at first, and build up from there. As always, YMMV. Kasey 365/265/??? |
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