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Weight Loss Forum / General Topics / June 2004Back to Basics
Blah, I had an awful visit at the nutritionist's yesterday -- up to 158 (from a low of 150 at Nov.'s visit) and body fat was 25% -- eeek, it had been down to 20%. So it is back to basics -- he wants me to come in for a weigh-in in two weeks just to keep on trackl. Also, he wants my next visit to be in four weeks instead of the 6-8 we have been doing. I am doing better in the food department though not completely back on track -- and have been exercising 7 hrs. a week cardio, 4 hrs a week weight training, and approximately 10+ hours a week gardening -- so it's definitely a food problem. So I am supposed to keep a food journal for at least two weeks, and so I have started back with that today. I kept one for 10 months but now I feel very resistant to doing it -- I haven't kept one since March 2003, so that may be part of the problem -- it's too easy to let my intake creep up if I don't feel obligated to write it down. But it also makes me feel like I'm not "normal" -- and I guess I'm not, LOL. He said the problem is that my body is fighting very hard to regain the weight, and also my age and being female are also working against me to pack the fat back on. If I can keep the weight off for a year, theoretically, my body will stop fighting so hard to regain. I will not give in -- I can be very very stubborn and determined, and I've decided my body is out of luck if it thinks it's going to make me fat again -- it's got another think coming! Hormones and age and everything -- too bad -- my mind is stronger than all of them! Mary M 325-158-145 > He said the problem is that my body is fighting very hard to regain > the weight, and also my age and being female are also working > against me to pack the fat back on. If I can keep the weight off for > a year, theoretically, my body will stop fighting so hard to > regain. That's a delightful fact, my body is also fighting to regain weight, and I hope that if I hold out for longer, it will become easier. > I will not give in -- I can be very very stubborn and > determined, and I've decided my body is out of luck if it thinks > it's going to make me fat again -- it's got another think coming! > Hormones and age and everything -- too bad -- my mind is stronger > than all of them! You've come a long way, and you seem to be an intelligent and rational person, which is a good indication that you will figure out what to do. You are also an inspiration to me personally and you made me go sugar free. i > You've come a long way, and you seem to be an intelligent and rational > person, which is a good indication that you will figure out what to > do. You are also an inspiration to me personally and you made me go > sugar free. Thanks, Igor -- that is very nice of you and it means a lot to me. Mary > Blah, I had an awful visit at the nutritionist's yesterday -- up to 158 (from a low > of 150 at Nov.'s visit) and body fat was 25% -- eeek, it had been down to 20%. [quoted text clipped - 21 lines] > Mary M > 325-158-145 I think we all have to circle round to the basics from time to time. That's why I really think of my weight loss plan as having four steps. I'm working on steps 3 and 4 as we speak. 1. Eat less 2. Exercise more 3. Repeat 4. Forever. I'm a bit concerned about your 11 hours of exercise a week combined with the 10+ hours of gardening. That seems like you might be shooting yourself in the foot with an unsustainable lifestyle. Could you fine tune your exercise regimen to be more efficient and more startling to your body? I found that revving up my metabolism really required NON-ENDURANCE type workouts, i.e., interval training and intense free weights. Doing the same thing over and over just convinced my body that it needed fat stores to handle the long-hauls I was giving it. 8 years of sweatless Nautilus circuits did nothing for me. Anecdotally, I've recently replaced running for a 1/2 hour with 75 minute hikes due to a knee injury. My weight is creeping up. I think I need to do more interval training again. Dally 244/179/169 >I'm a bit concerned about your 11 hours of exercise a week combined with >the 10+ hours of gardening. That seems like you might be shooting [quoted text clipped - 11 lines] >minute hikes due to a knee injury. My weight is creeping up. I think I >need to do more interval training again. Something I've been wondering about lately is whether the types of exercise that help to lose weight are different than those that support maintenance. I've also found that shorter, more intense exercise helps more with weight loss. But I note that people who just have generally more active lifestyles tend to be and remain slim. It may be that just filling more of one's waking hours with moderate activity is a fine way to maintain weight. I don't know, as I said -- just thinking about it. Chris 262/151/ (145-150) >>I'm a bit concerned about your 11 hours of exercise a week combined with >>the 10+ hours of gardening. That seems like you might be shooting [quoted text clipped - 15 lines] > exercise that help to lose weight are different than those that > support maintenance. For me there hasn't been much of a difference. I bike outside whenever I have the chance -- I'm biking longer routes now but that has more to do with the fact that I am in better shape and I can go faster than anything else. It's also a personal challenge (father, faster, etc.). I also do spin classes now (started in Sept when I joined the gym) and I use the elliptical machine and/or stair climber. You're better than me about doing resistance training. I am currently working under the theory that exercise should be fun so I do what I enjoy :-). > I've also found that shorter, more intense > exercise helps more with weight loss. But I note that people who just > have generally more active lifestyles tend to be and remain slim. I think that this is probably the case. I do strive to "keep moving." Walk the dogs, go hiking, etc. I have also tried to cut way back on TV watching as part of my WOL.  Signaturejmk in NC > Walk the dogs, go hiking, etc. I have also tried to cut way back on TV > watching as part of my WOL. Ditto. I've virtually given up TV other than my one soap that I tape and then watch while on the treadmill (in winter) or while doing other *busy* work. Not good to sit still in the livingroom - fridge is tooooo close. <g> SignatureWalking on . . . Laurie in Maine 207/110 60 inches of attitude! Start: 2/02 Maintained since 2/03 >>I found that revving up my metabolism really required NON-ENDURANCE type >>workouts, i.e., interval training and intense free weights. Doing the >>same thing over and over just convinced my body that it needed fat >>stores to handle the long-hauls I was giving it. 8 years of sweatless >>Nautilus circuits did nothing for me. > Something I've been wondering about lately is whether the types of > exercise that help to lose weight are different than those that [quoted text clipped - 4 lines] > activity is a fine way to maintain weight. I don't know, as I said -- > just thinking about it. My thought is that everyone's body works a bit differently. All those "long slow cardio" sessions really did nothing for me. Really. I had been going to the gym without making any significant progress for most of my adult life. It wasn't until I through out the "45 minutes in the fat-burning zone" crap that I started to budge. My theory is that I'm a woman who is just built for endurance. My body can carry a baby for nine (or ten!) months. My body can walk all day. Doing those sorts of things just made me store fat for the long-haul. To turn myself into a "better butter burner" (Covert Bailey's term) I needed to call upon my muscles to do intense things abruptly. That's what changed me at a cellular level to have more enzymes for hauling fat out of the cells and less enzymes dedicated to hauling fat into cells. It was the intense exercise (combined with a low-glycemic way of eating) that I think cured my insulin resistance. But the really interesting thing is that I didn't actually change the amount of time I was in the gym. In fact, I calculated once that I was actually working out about 1/2 hour less a week. But the fat started melting off of me. Dally 244/about to weigh in, please let it be below 180/169 > My theory is that I'm a woman who is just built for endurance. My body > can carry a baby for nine (or ten!) months. My body can walk all day. > Doing those sorts of things just made me store fat for the long-haul. Well, this speaks to the great myth of the fat burning zone. While yes, you burn a greater percentage of fat at a slower, longer pace, if you push yourself and go faster, you will burn more overall calories and more fat calories in total. Who cares about the percentage if it's a percentage of a smaller pie?! >>My theory is that I'm a woman who is just built for endurance. My body >>can carry a baby for nine (or ten!) months. My body can walk all day. >>Doing those sorts of things just made me store fat for the long-haul. > Well, this speaks to the great myth of the fat burning zone. While yes, you > burn a greater percentage of fat at a slower, longer pace, if you push > yourself and go faster, you will burn more overall calories and more fat > calories in total. Who cares about the percentage if it's a percentage of a > smaller pie?! Althought that's a good point, too, my point is more that I'm not after burning 60 extra calories today, I'm trying to become a person with a healthy metabolism. Changing the way my body stores and burns fat 24 hours a day is my goal. My body was not changed by long-slow cardio and a set of Nautilus. It *was* changed (dramatically, I might add) by high intensity interval training along with lifting heavy free weights. (I routinely squat over 100 pounds, for example of what I mean by heavy.) Dally 244/177/169 > >>My theory is that I'm a woman who is just built for endurance. My body > >>can carry a baby for nine (or ten!) months. My body can walk all day. [quoted text clipped - 18 lines] > Dally > 244/177/169 Dally, I totally knew what you meant. I'm just a bonehead and copied the wrong portion of text - I didn't mean to copy yours :) Lindsay 158/141.5/125 > I think we all have to circle round to the basics from time to time. > That's why I really think of my weight loss plan as having four steps. [quoted text clipped - 10 lines] > tune your exercise regimen to be more efficient and more startling to > your body? Well the gardening will ease up soon because I'm working on flower bed no. 7, with two to go -- so all the really hard work will be done in the yard, and gardening will just turn into deadheading and watering. So I hadn't planned or expected the degree of physical activity to be sustainable for more than 10 or 12 weeks, with 8 of those weeks already gone. > I found that revving up my metabolism really required NON-ENDURANCE type > workouts, i.e., interval training and intense free weights. Doing the > same thing over and over just convinced my body that it needed fat > stores to handle the long-hauls I was giving it. 8 years of sweatless > Nautilus circuits did nothing for me. That's why I love working out with my trainers, because we never do the same workout twice. > Anecdotally, I've recently replaced running for a 1/2 hour with 75 > minute hikes due to a knee injury. My weight is creeping up. I think I > need to do more interval training again. I love hiking -- walking up inclines and steps really gets my heart rate up like nothing else. I think adding more intervals is a great idea too. I like doing it on the treadmill, where I can set the interval pace and the regular pace, and it automatically switches. I haven't done that in a long time so I will try it again soon -- thanks! Mary > Blah, I had an awful visit at the nutritionist's yesterday -- up to 158 (from a low > of 150 at Nov.'s visit) and body fat was 25% -- eeek, it had been down to 20%. [quoted text clipped - 21 lines] > Mary M > 325-158-145 With your attitude and determination that weight doesn't have a chance of coming back!! Going back to journaling the food has always helped me lose a few pounds. It's so easy to forget about a bite of this or a bite of that during the day. It's those unremembered bites that get us<g> Beverly > With your attitude and determination that weight doesn't have a chance of > coming back!! > > Going back to journaling the food has always helped me lose a few pounds. > It's so easy to forget about a bite of this or a bite of that during the > day. It's those unremembered bites that get us<g> Unremembered for a reason too, LOL. I figured out that Saturday night -- after I had eaten everything I needed to for the day, I must have taken in 800-1000 calories in a scallops appetizer (which started me down a trouble path because the "chili paste sauce" tasted awfully sweet, followed by a couple of glasses of wine, which really seemed to start the old insulin monster going -- then I was eating hot peppers/oil and bread, butter (which I usually do not eat) and crackers. None of which was part of a regular meal -- so that kind of thing has to be planned for -- I can't just let 1000 calories "happen." But on the bright side, in the old days it would be more like 5000 calories "happening" so I have made progress! :-) Thanks for your support, Bev! Mary [] > I've decided my body is out of luck if it thinks it's going to make me fat again -- > it's got another think coming! Hormones and age and everything -- too bad -- my mind > is stronger than all of them! > > Mary M > 325-158-145 Go Mary Go!!! I'm rooting for you! Beat it back!! Teri > Go Mary Go!!! I'm rooting for you! Beat it back!! > Teri Thanks, Teri -- I truly plan to! Mary Good job on the exercise, wish I had your perseverance!! > Blah, I had an awful visit at the nutritionist's yesterday -- up to 158 (from a low > of 150 at Nov.'s visit) and body fat was 25% -- eeek, it had been down to 20%. [quoted text clipped - 21 lines] > Mary M > 325-158-145 > Good job on the exercise, wish I had your perseverance!! Thanks, Patricia -- that's one element that really works on my behalf -- not only because the exercise improves my physical tone, etc. but also the endorphins seem to provide the same kind of satisfaction that overeating used to provide me. In fact, when I was laid up for two weeks, I found myself really craving refined carbs, was getting kind of depressed -- or at least noticed changes in my thought patterns, and as soon as I was able to get back to regular exercise, I've felt a lot better. I can't believe I used to just veg out all the time -- it drove me nuts to be "on the couch" for two weeks and I took that as a sign of true long-term progress. Mary >But it also makes me feel like I'm not "normal" -- and I guess I'm >not, LOL. I suppose I'm not either, then :-). I don't know whether or not I'll decide to stop journaling at some point. I know it would be easier for me to let my intake creep up, too. >If I can keep the weight off for a year, theoretically, my body will stop fighting so >hard to regain. I think I'd heard this somewhere, but I hadn't thought about it lately. It will be an interesting experiment :-). >I will not give in -- I can be very very stubborn and determined, and >I've decided my body is out of luck if it thinks it's going to make me fat again -- >it's got another think coming! Hormones and age and everything -- too bad -- my mind >is stronger than all of them! I hope to be, too! We can fight together! :-) Chris 262/151/ (145-150) > >But it also makes me feel like I'm not "normal" -- and I guess I'm > >not, LOL. > I suppose I'm not either, then :-). I don't know whether or not I'll > decide to stop journaling at some point. I know it would be easier > for me to let my intake creep up, too. Just keeping the food journal yesterday helped so much! And I feel willing to do it again today, so that is good. > >If I can keep the weight off for a year, theoretically, my body will stop fighting so > >hard to regain. > I think I'd heard this somewhere, but I hadn't thought about it > lately. It will be an interesting experiment :-). I am very interested in the results for both of us! > >I will not give in -- I can be very very stubborn and determined, and > >I've decided my body is out of luck if it thinks it's going to make me fat again -- > >it's got another think coming! Hormones and age and everything -- too bad -- my mind > >is stronger than all of them! > I hope to be, too! We can fight together! :-) Yes, we sure can! And it really helps to talk to other people who truly understand. The other thing I'm doing is staying off the scale until I go for my weigh-in -- which is major for me. I was playing too much of the "What can I get away with eating without it showing up on the scale?" game, so right now I am concentrating only on behaviors, not results. We'll see what happens in two weeks at my weigh-in and in four weeks at my checkup. Thanks, Chris! Mary >>But it also makes me feel like I'm not "normal" -- and I guess I'm >>not, LOL. > > I suppose I'm not either, then :-). I don't know whether or not I'll > decide to stop journaling at some point. I know it would be easier > for me to let my intake creep up, too. I have continued to journal as well. I guess in a way it seems natural since I have always written down info about my biking (route, total distance, average speed, etc.) and when I was running competitively, I had a log of that as well. When I changed to maintenance mode last October, I did think about stopping the food journal but I decided to keep it. I do find it to be beneficial and it only takes a few minutes a day (the program that I use tracks food, exercise, weight and bf%). For me, it's a useful tool. >>If I can keep the weight off for a year, theoretically, my body will stop fighting so >>hard to regain. > > I think I'd heard this somewhere, but I hadn't thought about it > lately. It will be an interesting experiment :-). Well, that one year thing is certainlyg encouraging. :-) Signaturejmk in NC |
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