Skyler's new diary

S

skyler1

New member
So, I figured out that I lose AT BEST 3 lbs/month, most likely 0.5 lbs / week, so that leaves me with 15 lbs left to lose to my goal weight, i should be at minus 8 by june 1. June is really my goal timeframe (wedding) so somehow I need to lose an extra 7 lbs along the way. I know the last 20 lbs are the hardest so i am now at the point of figuring out how to lose faster.

let's see, it is 4 months, 16 weeks, somehow i need to bump up my loss/metabolism to 1 lb per week. I am going to continue with 1150 average calories daily, 5-6 days cardio (45-60 min on elliptical & now adding Kate's HIIT idea), 2 days of pilates, 1 other weight training and lots of water....this is what i do now (w/o adding the extra HIIT in my already interval training).

Question remains how can i boost this loss from 1/2 lb to 1 lb per week?

i use fitday.com to make sure i have enough calories in my days...

more water? i drink at minimum 65 oz per day
i take multivitamins
i eat small meals throughout the day (mostly - once in a while i save calories for dinner)
i change up my foods, i guess i could add more protein but i eat more balanced meals - sample day:
oatmeal, fruit
yogurt, apple or kashi bar
salad with tuna or sandwich
smart one frozen meal or chicken/shrimp with rice/veggies
lots of greens/salad

any suggestions??
THANKS.
 
change up everything just a little every once in a while! find new excercise, change up food, and yes increase protein.
 
It just dawned on me, but have you considered having more than ONE day a week for weight training? THe more msucle you have the more calories/fat you will burn. Granted it weighs more than fat, BUT, you'd be much more firm, and would notice a difference in your clothing etc! Just one more idea..
 
another thought...what about doing ellip twice a day, but only 30-45 minutes each time. The last really succesful weight loss I had, years ago, I did three miles in the morning, and three in the evening. Just another suggestion, I so wanna help!!
 
Thanks for the advice. My pilates is actually strength training (intermediate to advanced so those 2 days are extra weight training days). I have lost inches from the weight training so thanks newleaf, you are correct.

kate - i was thinking about that, as a long time ago, twice a day worked for me as well a WHILE back, i just don't know if i can get up in the am and have time before work...i may have to give it a go, though!!!
 
see? this is why i feel so bad if i dont do plenty of exercise, because i am a SAHM. so ive got plenty of time to do it all. I forget sometimes that many many people have only so many hours in a day, and have to squeeze out time to work out. Im inspired by everyone who does this!
 
so far so good today...eggs and one piece of whole wheat toast for breakfast, salad with tuna and feta (yum) for lunch, about 20 oz of water...gotta step up the water!!
 
hey Skyler.. :) Glad to see you are doing well. I hope our suggestoins can be beneficial to you.

Paula has told me her littel secret of trying to get in AM cardio, being more beneficial to weight loss than doing it at night. (or doing both!) I know its tough doing that before work etc. Heck I have to be up at 5am to get mine in! (And like this morning I didn't quite make it!) So, just one last thought of advice for you to think over.. :)

Now I'll quit giving you so many suggestions!! :D
 
Thanks Newleaf, the more suggestions the better? Really? I didn't know that. I thought that it was a personal preference (pretty much when you would get it done in the day) versus to do it early to help weight loss. Interesting. Maybe I can try a couple days a week but shoot, that means getting up at 5.30 - yikes! :) Things we do to not be frustated and lose this flubber!!!
 
i did a little research of my own..looks like it is a controversial matter but this article is from cnn....

Experts disagree on ideal time of day to exercise
Doctor says late afternoon workouts best bet for bodyBy Stephanie Smith
CNN
Tuesday, January 13, 2004 Posted: 12:33 AM EST (0533 GMT)
(CNN) -- Whether trekking on a treadmill or slicing through a pool, for many people, exercising in the morning is like drinking a cup of coffee. The early physical activity stimulates them and gives the day a strong start.

"I feel great after morning exercise," said Orlando Suarez, a 39-year-old director of special events in Los Angeles, California. "I feel very energetic, very clear. It's like I have a sustained energy throughout the day."

But one neurologist is challenging the old convention of the morning workout. In fact, Dr. Phyllis Zee of Northwestern University has a different opinion about when is the ideal time to exercise.

"The best time to work out is in the late afternoon," Zee said. "The reason for that is your muscle strength is at its peak, its highest. You're going to be less likely to injure yourself. It's also a time when people are most awake and alert."

The science behind Zee's assertion resides with delicate rhythms of the brain called circadian rhythms. According to Zee, circadian rhythms explain why working out later in the day might be more productive and beneficial.

"One of the things that circadian rhythms does is that it determines when your best performance time is," Zee said. "Your ability to perform changes throughout 24 hours."

Circadian rhythms operate like an internal clock in the body. Neuron signals are fired out by the hypothalamus [a region of the brain], controlling sleep patterns, blood pressure, even our moods.

"These are rhythms that are innate," Zee said. "They are in almost any organism, whether you are an animal or a plant, and they recur every 24 hours."

Circadian rhythms also control body temperature, a key element of a more productive workout. According to Zee, by the afternoon, body temperature is between one and two degrees warmer than in the morning, making muscles in the body more supple and lowering the risk of injury.

Another circadian expert agrees.

"Maximum body temperature happens between 2 and 4 p.m.," said Dr. Michael Vitiello, a professor of psychiatry and behavioral sciences at the University of Washington. "After that, [body temperature] starts to decline for most people.

"It all depends on whether you want to exercise in early afternoon or early evening. But we're not talking about a gigantic difference [from the peak period]."

Challenging popular notions
David Padron, a 28-year-old graphic designer in Fresno, California, finds that his afternoon workouts aren't only easier on his body but also that his performance increases, too.

"I look forward to it all day," Padron said. "I feel more relaxed. In the afternoon, I have the energy to lift 20 more pounds than in the morning."

Some health experts recommend exercising in the morning because the body's metabolism will get an early start at burning calories and sustain that higher metabolic rate during the hours after.

But for one fitness expert, that might not be enough of an argument for morning exercise.

"There is some evidence that morning exercise promotes more fat burning than other times of the day, but the difference is so small that it really wouldn't matter," said Richard Cotton, an exercise physiologist. "And if you're going to exercise inconsistently in the morning, then it's not worth it at all."
 
Wow, cool article Skyler. Thanks for posting that! :) My personal prefernece is morning when I can get myself up, because i am much more alert the entire day, and well if I do anything later in the day I feel like its a bonus, as extra! and then I don't stress all day about getting my work out in. Like I'm doing today! :D
 
I liked the article. Heres my take on it...When I do afternoon walks, I do BETTER! I DO have more energy, and wind up making a much better workout than early mornings. BUT, if I do both, I wind up getting sorta mediocre both times. I think we generally know whether we had a 'gooden' or a 'bad'en":)

So the way I figure it is, when I hit my own plateau, and Im sure I will, to maybe go to the late afternoons again and see if that helps. The cold doesnt help much to get me going though. Im realizing that even though I like the cool air, my AGE isnt helping matters when it comes to warming my ol bones, so Im actually looking forward to the summertime. well, sorta. Walking in 90 degree weather when its seven in the evening can make a girl sweat like a big ol man!

thanks for posting this!
 
UGH. I am frustrated (yes, again). I haven't budged a bit! I am stuck at 143. Currently, my goal is to just get BELOW 140. My goodness!! I have been good with exercise (4 times a week cardio, 3 times a week strength) and calories have been on average 1100. I am trying to increase another day of cardio but i have been increasing the time (45 to 60 minutes) as it seems hard to find another day to get it in there...I am thoroughly confused. Any help or suggestions greatly recommended!! What should I change up? B/c obviously I need some change to get that scale movin' again!!
Thanks,
S
 
hmm, have you tried changing what type of exercise you are doing? I don't know if that would be easy for you, but your body DOES get accustomed to the same routine, over and over. So maybe that's causing an issue? Gosh girl I really wish I knew what I could tell ya to help!! I know how frustrating it is, BELIEVE me I know!! Well jsut know I'm thinking of you and got my fingers crossed that weight starts to fly off soon. :D
 
Yes, I've tried that. I run in the summer/spring/fall along with the elliptical but cant in the winter - i'd definitely fall on ice or something! ;) I make sure i change up duration and intensity and incorporate the HIIT that I've read about and Kate reminded me of....I change the different weight trainings...Im actually baffled. Hmmm....

thanks for the good wishes!! Whenever I figure this one out, I will gladly share the obstacles/information!!!!
S
 
Well, I know you are changing your duration and how hard you hit the elliptical, but the idea here is that your body is still going in the SAME motions. It m ay just be faster or tougher to move the machine, but its still the same motion. Have you thought about mixing it up with biking every other work out ? or walking/running on a treadmill? Just a thought.. :D Sorry if my ideas are driving ya batty.. ;)
 
not driving me batty?!?!!!! any help is SO greatly appreciated. maybe i'll add walking into the regimen...as i dont have a gym to go use bike/treadmill..
 
alright im posting snips from some articles for you...

<snip>
How to Overcome a Weight Loss Plateau?
The weight loss plateau occurs because your body thinks there is a famine and has slowed down your metabolism in order to conserve calories.

This usually occurs within about a month of starting a weight loss diet, and may reoccur periodically thereafter.

What's the solution to the weight loss plateau?
SPEED UP your metabolism.

How?
By increasing your activity level.

Boosting your activity level will boost your metabolism and re-start weight loss.

For example, if you exercise for 20 minutes each day, increase this to 25-30 minutes each day, and weight loss should return to normal.

Calorie Intake & Eating Habits

As well as increasing your activity, please check your calorie intake is adequate. Many dieters fail to eat enough. This alone can trigger the weight loss plateau effect. Also, do not go too long without eating. This is not good for your metabolism/metabolic rate. For a woman, 3 hours without food is a reasonable maxiumum. And always eat breakfast!

</snip>

in the next article you are doing everything RIGHT, but liked this part..
<snip>
Juggle your diet. If nothing seems to work, change the balance of your diet around for a couple of days. For health reasons, we advocate that your diet normally contain at least 50 percent carbohydrates; but a few days with a little fewer carbohydrates and a little more protein can help you get off a plateau--and help you stay motivated.
</sn ip>

so just for this week, maybe try this...keep that gusto for your exercise, but on one day eat 1500- 1600 calories, the next day 1200- the next day 1000, then the next day 1400...you get the idea!

it is honestly the only thing I see left that may help. I admire you keepin on!
 
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