Calling all you BIG weight Loss people

T

tamlamb

New member
I have been eatting right and exercising atleast 45 minutes a day. Starting out with a 15 -20 minute brisk walk workout first thing in the am. and Either a cardio or weight training workout after dinner each night. I haven't lost much weight. Maybe 14 pounds since the end of AUgust and now the weight seems to be coming off much slower. I would like to know what kind of workouts you are doing and for how long, how many days etc. Can you please help me out.
Tammy
 
what exactly do you mean by 'eating right'

Are you tracking exact calories? or just from what you've been told is good?

You would be surprised at some of the 'right foods' are actually extremly high cal and will actually prevent you from loosing weight.
ie nuts or avacado, they are often said to have good oils etc, but they are seriously high cal.

Try signing up to somewhere like fitday.com or sparkpeople and actually log all the foods you eat.

Checkout the link in my sig to my home page that explains it in a bit more detail.
Ive lost 100lb give or take a lb in 6 months or so which im real happy with. I have a way to go yet, but im past halfway :D .
 
i took your advice and set up an account in Fitday. This is what I had today and what everything totals out to. Any suggestions?

Coffee, presweetened with sugar fl ozcoffee cup (6 fl oz)mug (8 fl oz)vending machine cupQuantity not specified 77 0 19 1
Cereals ready-to-eat, KRAFT, POST Frosted Shredded Wheat Bite Size Cereal cup (1 NLEA serving) 183 1 44 4
Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids and vitamin A cupquart 104 2 12 9
Lettuce, raw cup, shredded or choppedoz, raw, yieldslarge headlarge leafmedium head (6" dia)medium leafsmall headsmall leafQuantity not specified 7 0 1 1
Pepper Jack cheese ozlbgramkg 100 9 1 6
Crackers, standard snack-type, sandwich, with peanut butter filling ozsandwich cracker 138 7 17 3
Salad dressing, KRAFT LIGHT DONE RIGHT! Ranch Dressing tablespoons 77 7 3 0
Beans, kidney, red, mature seeds, canned cuptablespoon 109 0 20 7
Chili beans, barbecue beans, ranch style beans or Mexican- style beans cupQuantity not specified 223 3 43 13
Tomatoes, canned, low sodium cupQuantity not specified 46 0 10 2
Beef, NS as to cut, cooked, lean only eaten cup, cooked, dicedcup, cooked, shreddedoz, boneless, cooked (yield after fa...oz, boneless, cooked, lean onlyoz, boneless, raw (yield after cooki...oz, boneless, raw, lean only (yield ...cubic inch, boneless, cooked, fat re...Quantity not specified 284 13 0 39
Orange, raw cup, sectionsoz yieldslarge (3-1/16" dia)medium (2-5/8" dia)section or slicesmall (2-3/8" dia)Quantity not specified 62 0 15 1
Cookie, peanut butter big cookie (3-1/2" - 4" dia) (includ...mediumsmallQuantity not specified 153 8 19 3
Totals 1562 50 204 89



Calorie chart:

Calories Eaten Today
grams cals %total
Total: 1562
Fat: 50 449 30%
Sat: 19 168 11%
Poly: 5 49 3%
Mono: 14 125 8%
Carbs: 204 690 46%
Fiber: 32 0 0%
Protein: 89 354 24%
Alcohol: 0 0 0%

Tammy
 
What is your current weight and what are you looking to lose

How much water are you drinking a day

How much sleep are you getting

How m uch exercise are you getting

I'm down 100 lbs in just over 7 months - not quite at the half way point but i'm getting there...

Being honest with your food journal is he first step - you can't change something unless you know what you are really eating. I would weigh and measure everything -often times a portion size isn't what you tihnk it is
 
maleficent said:
What is your current weight and what are you looking to lose

How much water are you drinking a day

How much sleep are you getting

How m uch exercise are you getting

I'm down 100 lbs in just over 7 months - not quite at the half way point but i'm getting there...

Being honest with your food journal is he first step - you can't change something unless you know what you are really eating. I would weigh and measure everything -often times a portion size isn't what you tihnk it is
Click to expand...

Current weight is 150 was 165 about 3 months ago when I started. looking to get to 128.
Water about 6 8oz glasses a day
Sleep between 8-9 hours
Exercise 15-20 minutes cardio 1st thing in the morning and 30 cardio or strenght in the evening.


tammy
 
Keep doing what you are. 14 pounds is quite a bit for you. I lost about 70 or so, but started at 330. And that was the better part of a year. Just keep doing it. 2 pounds a week is pretty much the most you should try and lose honestly, and at your size, maybe only a pound. Thats about where you are. If you lose it faster, it will come back, as it would be mostly water.
 
I think different approaches work for different people. So far I have found something that works well for me. Due to my work schedule, I can only go to the gym 3-5 days a week (usually 3 days a week). This is a generalization of my workout plan. With a good diet and exercise, I have gone from 162 to 126 in one year :

Weight training program working major muscle groups (alternating days of upper and lower body, work abs 3-5 days a week)

60 minutes cardio (usually for me its 30 minutes of jogging/running, 30 minutes elliptical, 30 minutes stairclimer, 30 minutes stationary bike in any combination)

I have reduced/eliminated carbonated beverages, sugary drinks, fast food, etc. and I try to eat as clean as possible. Make sure I get adequate protein in my diet, too.

Hope this helps you!
 
15-20 minutes of brisk walking might be good for your overall health, but I don't think it's long enough to really burn much fat. I'd say consolidate your workouts so that you're spending more like 45 minutes to an hour in one workout doing cardio, keeping your heart rate up, and you'd probably be making more efficient use of your time. I used to do 30 every day, but I found that given the same amount of calories eaten every day (for me, 1100-1500), I lose weight much more quickly with that extra 15 minutes to half an hour.
 
to those of you that have lost a significant amount of weight in 6 or 7 months, would you please share what you've been doing? like examples of things you like to eat and what kinds of exercises & how much? i'm interested in seeing what others like to do and how they keep motivated.

thanks!
 
Good tips regarding your water intake and sleep.
They are often things people forget to do right, while prioritising an exercise routine and nutrition.

In response to jmnewsome, I lost around 45 pounds a year ago, and am stable at my target weight.
Without going into every details some of the important things for me were:

- Varying workouts, to maintain a challenge for the body and to keep things interesting.
- Doing a few simple things fairly well, and doing them CONSISTENTLY
- To ensure I kept motivated, I made sure I enjoyed the workouts and nutritional changes, by doing things i liked doing, even if i knew there might be a method that would be fractionally more effective.
- Working out in the mornings helped raise my metabolism and energy levels during the day. (having said that, if you hate morning workouts, they soon turn into no workouts
- Logging my progress was a pain at first, but essential in keeping my motivation. EVERYONE faces motivational issues at some point. THe key for me was to stop and get some perspective. A log I could refer to and see past workouts or diet, really helped.
(e.g. you've lost 14 pounds, thats a great start, and its more than the majority of people that sit around "wishing" they could lose weight. You are already a success, you just need to have a process now to evaluate what you are doing and fine tune your routines)

- If it doesn't contribute, don't do it, was a moto I adopted. For example, just because a workout was useful for me 3 months ago, doesnt mean its what I should be doing now. Do what works, not what worked 3-6-9 months ago. And don't be afraid to change things, you will learn a lot from monitoring your routines and monitoring yourself.

- Not changing too many things at once, was very useful for me. I had to get my head round the fact that these changes were for life, not just until i lost my target weight. Someone could have plonked the ideal programme and diet on my table, but it would not have worked for me. Why? Because I wouldnt stick with it in the long run.
I made long term changes by making them small (adding another set to the exercise, learning one new ab workout well, adding one piece of vegetable to my meal etc etc)

Hope some of this helps,
Best of Luck

James
 
jmnewsome,

I lost about 100 pounds in 7 months...you can take a look at what I ate by looking at my fitday logs...from April through October...



Wasn't a lot of exercise...mostly calorie reduction. I hope it helps

Starting January 8th or so, I start adding the exercise...hope to drop another 100. Good luck!!
 
Last edited:
casperjeff said:
jmnewsome,

I lost about 100 pounds in 7 months...you can take a look at what I ate by looking at my fitday logs...from April through October...



Wasn't a lot of exercise...mostly calorie reduction. I hope it helps

Starting January 8th or so, I start adding the exercise...hope to drop another 100. Good luck!!
Click to expand...

Wow u made a huge accomplishment. Seeing those types of changes makes me believe it can still be done.
 
jmnewsome said:
to those of you that have lost a significant amount of weight in 6 or 7 months, would you please share what you've been doing? like examples of things you like to eat and what kinds of exercises & how much? i'm interested in seeing what others like to do and how they keep motivated.

thanks!
Click to expand...

Calorie control mostly, i keep them between 1200-1500 , usually towards the lower end. Ive also taken up weight lifting and cycling, though doing more cycling than weight lifting nowdays due to work commitments.

There is a link in my sig (because everyone kept asking) which explains more in depth the calorie counting stuff. I use fitday also, its a fantastic site!
 
Since you really don't have much weight to lose it will go much slower for you. That's Good News for you.:)
 
wishes said:
Calorie control mostly, i keep them between 1200-1500 , usually towards the lower end. Ive also taken up weight lifting and cycling, though doing more cycling than weight lifting nowdays due to work commitments.

There is a link in my sig (because everyone kept asking) which explains more in depth the calorie counting stuff. I use fitday also, its a fantastic site!
Click to expand...

i like fitday also, b/c i can find all the foods and how many calories even if i don't have the package, which is awesome!
thanks for sharing and page is great!
 
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