1st post, need advice

[beachbum3]

I've been reading here for the past several hours, and I guess I'm not finding what I'm looking for.

Heres my story: I'm 28, 5'5", 179 lbs. My goal is 130. I have 3 kids- after I had my 3rd I was about 80lbs overweight. Lost all of it, cut portions and exercise- 20 mins fast walk in am and afternoon (coincidental, but what I feel was a real turning point for me because I started a job where I took the train in, and had a 20 min walk each way- and because I'm always just about running late, I ended up hoofing it as fast as I could with out running most days) then when I got home did a 20-30 min run. Kept it off for over a year thru a divorce. When I met my bf 4 years ago and we started dating I had changed jobs recently and didn't have the walk anymore, and didn't run at night (no one to watch the kids). Combine that with eating richer, more fattening foods (he can get away with it, apparantley I can't) and I put on 25 pounds in about 4 months. I've since added another 15. So I've tried multiple times to lose weight again, and tend to get frustrated when I don't see results.

I felt it was important to get my diet under control before adding exercise in- I'm taking this one step at a time. I spent the last month doing that, and I feel like I eat much healthier, and I've been using weight watchers- staying with in my points (under, actually, I have a hard time eating as much as they say I should) but I haven't lost. In the past two weeks I've started exercising- I was doing 20-30 mins (as long as I could last) of step aerobics at home 3x per week. Ate the same (I track using ww online tools) and I actually have gained 2 pounds. I know that when I lost before I was getting an hour minimum of exercise per day, so I figure now thats what I need to do. Time to suck it up and start using the gym membership I've been paying for. I'm planning on an hour of cardio 5 days a week... walk/run intervals. Today I went and did 5 mins walking at 4 mph and 2 mins run at 6 mph for an hour. My HR hung out around 155-165 the whole time. Should I even be concerned about HR at this point? According to the max HR formula, that would be working out at 80-90 % of max for the whole hour.... is this optimal for weight loss? Anyway, after I get the hour of cardio 5x a week to become habit (I'm thinking 3-4 weeks) I'm thinking I ought to add in weight training.

Anyway, my lack of success in more recent attempts, and not losing using weight watchers has given me a huge amt of anxiety about whether or not this will actually work, because I am just done with being overweight. Am I doing things right? Any advice or thoughts?

I know this was long, thanks for reading if you got this far!

 

[Steve]

Here's the thing.....

If you are truly in a caloric deficit consistently, you'll lose weight.... assuming you've got nothing going on medically.

Something seems a bit off if you haven't lost any weight in an entire month when you say you've been dieting that entire time. I suggest plugging the foods you eat into something like so we can get a clearer picture of where your cals are.

We'll discuss the exercise in a bit.

 

[iamfire1]

Morning,

I was just like you back on 12/2006. 5'3.5" and 170+ pounds. Differences - I have 4 kids and am 43 years old.

You can see my weight loss journey beginnings and adventures at http://weight-loss.fitness.com/weight-loss-diary/7735-iamfire-s-diary.html . Basically, I read a lot of the great advice/stickies in this forum and crafted my own weight loss plan that worked for me. It included:

• Turning the key in my mind that my family deserved an alive-mom
• Exercise (anything! Even using a shopping cart at the beginning to have something on which to lean was good)
• Cutting out junk foods
• Lots of soup (my own particular quirk - I love making homemade soup out of beef marrow bones, chili peppers, etc.)
• Lots of water intake

I played with the Atkins diet, intermittent fasting, Fatkins, etc. So far, I've lost 45 or so pounds and am continuing in my get-healthy quest.

Thus, I'd say....research and research and find what works for you. There's a ton of terrific de-scamming info on this site.

Hope that helps,

Barbara

 

[beachbum3]

Here's the thing.....

If you are truly in a caloric deficit consistently, you'll lose weight.... assuming you've got nothing going on medically.

Something seems a bit off if you haven't lost any weight in an entire month when you say you've been dieting that entire time. I suggest plugging the foods you eat into something like so we can get a clearer picture of where your cals are.

We'll discuss the exercise in a bit.

See below for today's foods and cal count (from fitday)

 

[beachbum3]

Also, another question- after yesterday's work out I knew I was in trouble.. normally soreness doesn't really set in hard with me until about the 2nd day post work out, and I could already feel it last night. This am I woke up and I was so sore it was a struggle to get out of bed... my whole lower body is SO sore. I need to get some activity today, an hour's worth- but should I do something else? I thought maybe I should do a bit slower walk with out the running intervals- walk at 3.5 for the hour instead of 4.0 with 6.0 running intervals. Or should I do something else completely? I've never really known a clear answer on whether or not you should work out at all, or take a rest day (really don't want to take a rest day, as tomorrow I will be forced to have a rest day regardless because of the day's schedule) or do a lighter workout or do a completely different activity or what. I didn't know if I should hit the treadmill again since I'm sore from the treadmill work out yesterday, but I actually feel like a good moderate pace walk will loosen it all up.

I keep thinking back to high school days when I ran cross country and track. Sore or not we came to practice and ran every day. On the first day after not doing anything all summer they'd have us out there running three miles. You completed the three miles- even if you had to stop and walk a bit. Then we built on that. Maybe that should be my strategy.


I'm done, done, DONE with being out of shape and overweight. I will do whatever it takes to get healthy again.

 

[Trevor M.]

I'm not sure about calories- I've always tracked in "points" values through weight watchers.

I don't have a lot of time right now to help answer all of the above. I will, however, suggest you stop this and proceed to fitday.com (or a comparable site} and start tracking calories in the place of points.

Far more accurate, it is. I can't begin to tell you how many people I have come across who were over eating/under eating for their size and lifestyle. These "points" simply are nothing more than a poor replacement for counting calories.

 

[beachbum3]

So I used fit day to count my cals today, I'd say I ate a bit more than usual and it came to 1500 cals.

2 c instant flavor coffee
4 oz tuna with 1 T light mayo on red. cal whole wheat bread
cut up celery, red bell pepper, handful grape tomatos, 8 baby carrots 1 T ff ranch
1 red. fat/ cal ice cream bar
2 c high fiber pasta with tomato sauce and extra lean ground beef
hot cocoa (instant made with water)
1 c fresh raspberries

about 3 L water

eta: also, I tracked with weight watchers as well, and was technically over my daily points by 2.5, but since I got 5 activity points added today, which you are allowed to eat the same day, I'm still ok. So I'm figuring since I've been tracking with weight watchers, my daily points probably equal out to around 1300-1400 not counting activity points or the 35 extra weekly points you get and can use or not use how ever you want them.

 

[Steve]

Also, another question- after yesterday's work out I knew I was in trouble.. normally soreness doesn't really set in hard with me until about the 2nd day post work out, and I could already feel it last night. This am I woke up and I was so sore it was a struggle to get out of bed... my whole lower body is SO sore.

What did you do that made you this sore?

I need to get some activity today, an hour's worth-

Why?

but should I do something else?

Have to tell us what you were doing originally to make you so sore if we're going to answer that question.

I thought maybe I should do a bit slower walk with out the running intervals- walk at 3.5 for the hour instead of 4.0 with 6.0 running intervals. Or should I do something else completely? I've never really known a clear answer on whether or not you should work out at all, or take a rest day (really don't want to take a rest day, as tomorrow I will be forced to have a rest day regardless because of the day's schedule) or do a lighter workout or do a completely different activity or what.

It's entirely dependent on how sore you are. If you are having trouble getting around, I'd take a rest day. Or, at most, do a low intensity cardio session to get some blood flowing.

One day off or at reduced intensity is not going to make or break you. Remember, that whole life style mentality needs to be in place for a reason. If, in the grand scheme consisteny is present, you'll be fine.

I didn't know if I should hit the treadmill again since I'm sore from the treadmill work out yesterday, but I actually feel like a good moderate pace walk will loosen it all up.

So you got this sore from the treadmill. You might be pushing it too hard. Remember, beating your body into submission is not the answer. I'd go with the moderate walk.

 

[Steve]

You are certain you always eat below 1500 calories?

Not to sound rude but the math just doesn't add up. If you are eating this few calories consistently in addition to exercise.... the weight should be trending down.

 

[beachbum3]

That was a typical day, though some days may be a little more (like closer to 1800 cals) and some a little less (closer to 1200) Like I said, exercise has been key for me in the past, and doing 20-30 mins 3x per week didn't give me results, and I guess, in essence I'm trying to replicate what I did before when I lost weight. I don't know why, but diet alone does not give me any results.

I got on the scale this am and was a pound less than 2 days ago... so who knows, maybe this is finally working.


Yesterday I did the walk, and actually stopped hurting while I was on the treadmill. I felt good enough to jog for 15 mins at 5.0 mph. So I did 45 mins of walking at 3.5 and the 15 of jogging. I was even more sore afterwards, and especially last night, but this am I am much better.. still sore, but not bad enough that I can't move around.


I felt I needed the hour of exercise because I need 5 days per week for an hour each time in order to get results, if I'm basing on the last time I lost weight. I already have 2 days this week that will be rest days due to schedule, so I didn't want to lose another day. Today is one of my rest days, which feels like its pretty good timing.

Thanks for your comments, its helpful to hear a more experienced opinion!

 

[Steve]

That was a typical day, though some days may be a little more (like closer to 1800 cals) and some a little less (closer to 1200) Like I said, exercise has been key for me in the past, and doing 20-30 mins 3x per week didn't give me results, and I guess, in essence I'm trying to replicate what I did before when I lost weight. I don't know why, but diet alone does not give me any results.

Here's the other thing.

You can't say diet doesn't give me results. I mean, ya can.... but all that's telling me is something is off nutritionally. It's not that diets don't work. It's that you're doing something incorrectly.

I can say that b/c our bodies don't really know where the energy deficit is coming from.... it can come from increased activity (exercise), reduced caloric intake (diet), or a combo of the both.

This means if you created a caloric deficit of 500 each day by adding in an intense bout of cardio.... there wouldn't be much difference in terms of weight when compared to a deficit coming from eating a deficit of 500 calories each day.

 

[beachbum3]

Here's the other thing.

You can't say diet doesn't give me results. I mean, ya can.... but all that's telling me is something is off nutritionally. It's not that diets don't work. It's that you're doing something incorrectly.

I can say that b/c our bodies don't really know where the energy deficit is coming from.... it can come from increased activity (exercise), reduced caloric intake (diet), or a combo of the both.

This means if you created a caloric deficit of 500 each day by adding in an intense bout of cardio.... there wouldn't be much difference in terms of weight when compared to a deficit coming from eating a deficit of 500 calories each day.

I know, it doesn't make sense. Believe me, I've done my research. I get it that you have to burn 3500 (round about) cals to lose a pound, and supposedly you can do that be eating 500 less cals per day than your BMR. So either I have a stupid low BMR (I guess thats possible) or.... I don't know what. And technically it shouldn't matter it I'm eating say 1200 cals (if my BMR was 1700) of crap, or 1200 cals of good food. (Not that I eat 1200 cals of crap- my diet could be cleaner- however, I do like to enjoy treats now and again, and overall I'm pretty good) I'm sure the burn 3500 cals deal only works if you provide your body with the nutrition it needs, and not crap. I assume all bets are off as far as things working 'textbook' if you basically lack any decent nutrients in your diet... but I get my nutrients- I actually love veggies/fruit- was raised in a household where dinner was grilled meat or seafood and salad every night. There wasn't much crap around in the way of food, and I still tend to eat that way now.

Is it true that exercise kicks metabolism up overall, or just that you burn cals while you work out and an hour later your back to your usual?

The strange thing is even when I counted, and I'm SURE I was accurate, for 2 months and made sure I ate 1200 cals per day, I didn't lose. So what does that mean?

The only thing that might explain it is that I'm horrible about eating at regular intervals- but would that really make that much difference? I guess the only way to know is to try.....

I'm somewhat curious about what the results would be if I was to go get my metabolic rate tested.... not curious enough to shell out a ton of cash for it though.


Interestingly, the scale has begun to move in the right direction over the past couple of days, as soon as I started exercising an hour a day.


To put it mildly the diet thing just makes me want to scream "WTF?!?!?!?" 95% of the time. So I'm to the point of, if exercising like that is what it takes then fine. Whatever... as long as the scale MOVES!! I really, really wish that I could accomplish it with a bit less exercise and more diet though- I have an easier time controlling what I eat than dragging my ass to the gym.

 

[adam-s]

Could have put on a bit in muscle...though with a calorie deficit this should be very hard to do. This did happen to me and I lost a couple inches of waist and stayed at pretty much the same weight.

 

[WineDeer]

Just one thing I noticed, which may be key...

When you lost your pregnancy weight, you were walking 20 minutes in the morning, 20 minutes in the evening, and 20 or 25 minutes at night.

I saw my father lose almost 60 lbs of weight because he was walking 20 minutes after every meal (his job allowed this extra time). He lost weight quickly, and I don't think it was necessarily because he's a guy (and guys lose faster).

I've seen my pounds -- in the past! -- drop because I was doing what you were doing... exercising throughout the day, instead of one big burst at night. I'm trying to do this at night now too, and if I can't get results this way, I may have to start spreading it out through the morning, afternoon, and evening.

There may be medical reasons for why this is the case, I just don't know them. In my case, I am insulin resistant, and exercising helps me maintain good control -- and exercising after EVERY meal would be even better, which is when the insulin levels go out of whack. However, I can't get there just yet, job stuff related.

Anyway, good luck. I might start considering splitting up the 60 minutes into 20 minute intervals if you can again.

 

[Blancita]

You sound like a bright person who knows how to count so my first instinct would not be to say that your issue is diet related. Calories in does not always = calories out, as you can well attest from having cut down the calories to such an extent and you still were not losing. I'm curious as to how many calories you were eating on average before you started dieting a few months ago. Also wondering if you're on birth control hormones or possibly have thyroid issues? Either one could make it quite difficult to lose weight.

Is it possible you cut your calories too low and this slowed things down (hence why I asked what you ate before your diet)? There are a number of people on here who started losing as they increased their calories.

I had my RMR tested for free as my insurance covered a dietician's visit and the dietician had one of those machines. I tracked my calories and exercise calories burned religiously, was achieving a deficit based on my RMR, and still no losses. I've been less consistent over the past several months because I wasn't getting anywhere. But its worth looking into it til you find your answers.

If working out every day does it for you, I say go with it.

 

[Steve]

You sound like a bright person who knows how to count so my first instinct would not be to say that your issue is diet related.

Just to clarify....

My advice was based on the fact that the majority of people who I've encountered or who have been placed in a controlled setting that are having trouble losing weight.... actually lose the weight when the calories are controlled by someone else.

Having trouble losing weight, in most cases, has nothing to do with intelligence, and everything to do with an inability to remain consistent with a necessary intake.

Certainly there are rare instances where things throw metabolic rate out of whack, but again.... these are rare. Jumping to this conclusion first, IMO, will leave more people spinning their wheels than not.