Looking for weight loss advice

[GayeC]

Hi. I don't think I have ever posted on this board before (I'm somewhat of a regular on the food board), but I am looking for some weight loss advice/tips. I do not seem to be able to lose weight! I am 42 and need to lose 10-15 pounds, and simply have not been able to do it. I eat about 1600-1700 calories a day, walk 4 days a week, and have been doing some resistance exercises (Total Gym and hand weights) about 2 days per week. Because of my family and work situations I just can't go to a gym -- my exercise has to be things I can do at home. I am wondering how others have been able to "jump start" their weight loss. Is there any value to fasting and/or restricing calories strictly for a day or two to get things going (I know that won't work long term)? Thanks in advance for your advice. Gaye

[djoygirl]

Hi GayeC!

The way to go is very slow when losing weight. If you lose alot quickly, you're losing muscle and perhaps water. The body is only capable of burning 1-2 pounds (MAX) of fat per week. Any more, and you're losing lean body mass, which is doing your body a disservice, b/c you'll lower your metabolism.

m4star is right about your workouts. You might want to step it up to (at least 30 minutes) 5 days/week. I don't know your age or your resting heartrate, so I can't tell you what to aim for, but you want to keep your heartrate up for the duration of it. You might do a little research into something called the Karvonen formula to find your target. It's more precise and safer than just doing the 220-age method.
And always make sure you do a warm-up and cool-down--very important!

Hope this is helpful http://www.cookinglight.com/bbs/smile.gif

[Lynn B]

Some GREAT advice above!

Something not mentioned that has helped me is to remember that 3500 calories = a pound. So, to lose 1 pound, you must expend 3500 more calories than you take in. That's quite a lot, in my opinion... and why I truly believe that every pound lost is a GREAT ACHIEVEMENT! So, in those terms then, a one pound weight loss per week is (on average) 500 calories per day less than you burn.

Slow but steady is the way to go. If you only lose even 1/2 to 1 pound a week -- you would reach your goal of 15 pounds in 4-8 months. Try not to become discouraged by thinking, "Oh, that's SOOOOO long!" Remember -the time is going to pass anyway! http://www.cookinglight.com/bbs/smile.gif

It also helps to think in terms of long-term life style changes/commitment. Most of us here are in this for the long haul -- NOT "on a diet".

Keep us posted on your progress!

Lynn

[This message has been edited by Lynn B (edited 03-19-2001).]

[GayeC]

Thanks very much for this helpful advice. I know that all of it is true, but it is hard to remember when you are feeling discouraged! I probably need to start with cranking up my energy expenditure -- my husband and I walk for 30 minutes when we walk and we are not strolling, but I'm not sure we're at target heart rate either. Thanks again and I would still love to hear from others. Gaye

[funnybone]

If I start drinking lots of water, and cut out breads from my diet, I can keep those 10 lbs off. However, I find I cannot drink lots of fluids, and that bread keeps calling my name. Do you drink lots of fluids??

[m4star]

Hi Gaye!

Please don't fast in order to jump-start weight loss. I know it's really tough to loose 10 pounds, but your metabolism will not respond well to strict caloric restrictions.

You mention that you walk 4 times a week, so I need to ask you at what pace do you walk? You might want to check if you are elevating your heart rate to the point in which your body will begin to burn fat. Also, at what time are you walking? I find that morning workouts really help me loose weight better than afternoon workouts. If you increase the intensity and duration of your workouts, I think the pounds will begin to drop off. Try a more intense workout like interval training where you jog for one minute, then walk for 3, then repeat or try heading to the hills when you're out walking. Also, increase the time you are spending working out. Personally I think that working out 5 times a week is better than 3 or 4.

And it sounds like you are eating well, so just maybe analyze your fat intake and make sure you are getting all your vitamins and nutrients. Other than that, keep it up. It takes at least 30 days to loose 10 pounds, but the longer it takes the better. It's be shown that people who take weight off slowly keep it off longer.

Whew- hope I wasn't too long winded. And I really hope this helps.

[MrsReber]

Lots of water! Water will speed up your metabolism and prevent you from retaining more water. I was told to drink a gallon a day - that's way too much for me, but I make sure I drink over the recommended 64 oz.

Fasting is not the way to go, but you could probably reduce your caloric intake by 100 calories, too. As Lynne mentioned, 3500 calories is equal to one pound. If you maybe replace some of your regular daily food items with lower calorie food items and shave off a few calories there. BUT don't reduce the calories if you think you'll step up the exercise. You'll need the energy!

[BeckyM]

As an idea for some other exercise that could be done at home, I have found Tae Bo to be great! It has helped me increase the intensity of my workouts -- I definitely get more of a workout than walking for 30 minutes. I have lost weight and have toned my muscles -- especially my legs, abs, & rear end!

[Karen from VA]

I know CL focuses mainly on low fat cooking, so I'm not trying to rock the boat, but I found that exercising (6 miles a day at a 14-minute mile) and low fat just didn't do it for me. But, as soon as I cut out simple carbs (sugar, white flour, rice and pasta) those last 10 pounds began to come off. This is NOT low carb eating because I still get lots of complex carbs in veggies and whole grain. I do cook with limited amounts of butter, cream and olive oil and I don't worry so much about fats anymore. I eat all meats, eggs and dairy and bake whole wheat bread--no fast foods. I'm convinced that it's the sugar and refined flour that are the culprits moreso than fat. I hope this is not considered heresy on this board.

Karen

[BevP]

Karen it's so nice to hear an intelligent attack on carbos. IMHO complex carbos are not evil, yet ALL carbos have been lumped together. Horray for whole grain.

[browneye]

GayeC,
I am about your age, (42) and about the same amount overweight. (13 lbs. ) After many experiments, I managed to lose about 15 pounds last year doing an extremely intense, gym-based 6 day a week program. I could not keep up that pace, however, and when I went to a milder program, I quickly gained back the weight. All of it.
I recently joined Weight watchers and have had good success so far. I am averaging about 1.5 pounds loss per week, while on my "less strenuous" exercise program. This includes walking, sometimes a cardio machine at the gym, and a little resistance. WW is simple to learn, and I eat things I like. I know I will be at my goal in a few more weeks.
Just an idea for you to consider, hope this helps.
BTW, for my size, age, current weight and activity level, 1600-1700 would be too many calories for me to lose weight on. Just "food" for thought. Every person is different, based on their usual activity level. My job is primarily office-based, sitting, etc, the more sedentary you are, the less calories you need. Also, age factors in as well. A 20-something would definitely be able to eat those 1600-1700 calories no problem, however, as we age our metabolism changes, and the range of calorie needs drops even if activity levels remain constant. Tweaking both intake and energy expenditure is necessary in order for us to not gain weight at 40-something http://www.cookinglight.com/bbs/smile.gif

[neenbeez]

Hi, Gaye

I'm so totally with you. I'm 40 and have lost 8-9 pounds (and holding steady--can't seem to break the plateau!) through calorie reduction & exercise the last 3 months. I need to lose another 10 pounds to be where I need to on the weight scale.

What I'm proud of while I wait out this weight plateau is 2 things:

1. Muscle weighs more than fat--even though I've only lost 8-9 pounds on the "scale"--I've probably lost more fat than that because I've done resistance weight training and can see the fab muscular results (ooh--is this what a tricep looks like?). I've gained some muscle, so my "weight loss" is slowing, but my body looks and feels better.

2. I started my exercise & diet program because I wanted to get back to health. I wasn't terribly overweight, but my blood pressure and cholesterol were too high for a woman my age. After 3 months of effort, my blood pressure is NORMAL! I consider that the greatest gain of my program. If I never lost another ounce, I'd be pleased because my heart is getting healthy.

I do intermediate aerobics tapes in the house 3 times per week--it gets my heart rate up. And I walk 2 times per week. I find that just the walking isn't enough to really get me going (unless I walk over 3 miles). You might need to increase your exercise level. I know it's hard--I'm at that frustrating plateau right now, but I don't think starving yourself will help. It will confuse your body and slow down your metabolism.

My very middle-aged motto is "it didn't take me 3 months to gain this 20 pounds, it won't take me 3 months to lose it!"

The key for me has been EXERCISE, not diet--you need to find a way to up your metabolism, probably by getting your heart rate up. If walking is your only option, you may need to go from 4 to 6 days per week, or you have to find another form of exercise that gets your heart rate to a higher level.

I wish you luck! I don't know how long you've been on this program, but I believe patience is the key. You'll get there!!

Neen

[mandarin2j]

Karen-

It may be the increase in fiber in addition to the simple carbs (which, from what I understand, turn right into sugar in the body) that has helped you drop the weight. I know that the whole fiber emphasis of the current WW plan has worked well for me, even when I do eat some simple carbs as treats. Nutritionists? What say you?

-Amanda

[Leslie w]

I would think that they meant in terms of protein calories as protein is what helps build muscle. I would think a slice of lean chicken or turkey would be a better calorie choice than a slice of bread or plate of pasta. Incidentally (and all you nutritionist out there please correct me if I'm wrong) I would feel you don't have to totally eliminate rice and pasta from your diet. Just switch to brown rice and whole grain pastas.

Your question came at a good time as Aprils issue of cooking light has a section devoted on changing your exercise habits if you stop seeing results. You might get some good ideas in that article re: how to alter your fitness routine.

[This message has been edited by Leslie w (edited 03-21-2001).]

[GayeC]

Well, this is encouraging advice, esp. hearing from other 40-somethings who have been successful! I think my initial plan will be to increase both aerobic and resistance exercise, and also wearing my pedometer several days a week as a "spur" to increase walking throughout the day. I could also cut down on calories a bit, although I'm a little confused on that point. I just read in Shape magazine that women who exercise and are trying to lose weight should eat about 1800 calories per day. The idea was that you cannot build muscle very well on fewer calories. Has anyone else read/heard that?

Thanks again.
Gaye

[Sara Emily]

GayeC, you sure have a LOT of supportive friends on this bulletin board! All the "good stuff" has already been said, but that won't stop me from adding my little personal tip on what helps me when I become bored or discouraged with some aspect of my wellness lifestyle. I give myself a solo at-home spa afternoon or evening. Here's how it works:

I set aside a wicker basket and drop into it fun, interesting, and healthy tidbits during the month - a new exercise video that will really rev up the ol' heart or introduce me to a new type of exercise I've been meaning to try; an audio tape on fitness to use with my walkman when making tracks through the neighborhood; new skin care products such as samples or small containers of a new facial wash and moisturizer, bubble bath, etc.; a book I want to read just for fun, with no redeeming educational value at all! (a good British paperback murder mystery will do nicely!); a sample of a new perfume fragrace; nail polish (something I NEVER ordinarily take the time to fuss with!); etc. I also try a new recipe from CL and resist the temptation to sample it, putting it in the freezer for JUST such an occasion.

When it looks like an afternoon or evening might be feasible to dedicate to helping myself to look and feel better, I am PSYCHED to pamper myself a bit, experiment a little, and spend a reasonable bit of time just spoiling me, when the rest of my time is spent taking care of everyone else.

It may not necessarily give you a great "jump start" on losing weight, but WILL give you a "jump start" on feeling better and more positive about yourself, and that's equally important!!! Then, the efforts you expend toward weight loss may not seem so much of a CHORE and a FIGHT with yourself!

You have the pounds to lose and it is a worthy goal to want to lose them. It WILL take work and patience, but ..... be very GOOD to yourself in the process!! I used to give myself such spa days only as a REWARD for having achieved certain major goals. Now, I see that I need them MORE as a MOTIVATOR to achieve those goals and feel positive about life. I hope this helps. http://www.cookinglight.com/bbs/wink.gif

[GayeC]

Sara Emily -- What a great idea! Your at-home spa days sound wonderful and very motivating. I have become more aware recently that it is so important to take care of yourself. Women often are so focused on taking care of others that they neglect themselves. For example, I recently realized that I was making sure my children had a good breakfast and was packing them good lunches, but was eating a pathetic breakfast myself (1/2 a bowl of cereal while at the bathroom mirror) and forgetting to pack my own lunch. So, I am trying to be better to myself in those areas. That is sort of a roundabout way of saying that I will plan to try some of your ideas for pampering myself. I find it very difficult to take large chunks of time for myself when there are children in the house (which is almost always!) but perhaps I can try some of your ideas in smaller chunks. I did tell everyone that I was "off duty" at 8:00 last night, locked the door of the bedroom, and exercised and watched part of the Academy Awards!

Thanks again. By the way, you're right -- there are many supportive and helpful people on this board. Gaye

[starfish5]

This message board is VERY supportive!! I wish I would have found it earlier in my weight loss quest. I will throw in my 2 cents as well....Like Browneye, I too have been a member at WeightWatchers since Sept 2000. In the last 6 months, I have lost 24 pounds and 18 inches. I truly believe that WW is probably the best/safest/easiest program to follow to get you started. Their point system is so easy to track and it is teaching you BEHAVIOR not what food combos you can and cannot eat. I have still been able to enjoy my fancy little coffees as well as my one night a week indulgence of fries, burger and some beer. Depending on what country you live in, check out their website (www. weightwatchers.com). if you live in the US their website is substantially better than that of Canadas and you can become a registered user and get recipes and such. Whoops, I am rambling now. One thing that I have always known, yet never really made into reality is that muscle wieghs more than fat. Make sure you always keep that in mind. And DO NOT FAST for quick results......it is NOT worth it!! Enjoy who you are, and appreciate all that you can do now!!! Take it one pound at a time!! http://www.cookinglight.com/bbs/biggrin.gif Originally posted by GayeC:
Hi. I don't think I have ever posted on this board before (I'm somewhat of a regular on the food board), but I am looking for some weight loss advice/tips. I do not seem to be able to lose weight! I am 42 and need to lose 10-15 pounds, and simply have not been able to do it. I eat about 1600-1700 calories a day, walk 4 days a week, and have been doing some resistance exercises (Total Gym and hand weights) about 2 days per week. Because of my family and work situations I just can't go to a gym -- my exercise has to be things I can do at home. I am wondering how others have been able to "jump start" their weight loss. Is there any value to fasting and/or restricing calories strictly for a day or two to get things going (I know that won't work long term)? Thanks in advance for your advice. Gaye

[KValley]

Already some terrific advice and I am taking notes as i read along! You are all such sources of inspiration.

One thing that has made a great difference for me in getting past a weight plateau is keeping a food journal. It is tedious at first- keeping track of every calorie that I eat- but I have learned so much about my diet, therefore myself (you know, you are what you eat) and was surprised to learn how much more I was consuming than I realized. After several weeks of maintaining a food journal about 80 percent of the time, I can now judge pretty well how many calories I'm consuming without writing it all down. It's also helped me to see where the imbalances are, to plan for interruptions (when I travel, meals out, dinner at family or friends), to plan for PMS cravings. I have become more attuned to how much I really need to feel satisfied. I also keep track of my exercise for the day on the same page.

I recommend "The Complete Book of Food Counts" by Corrine Netzer- an exhaustive directory of nutritional information on common and name brand food. It's widely available.

I, too, lift weights several times a week and therefore don't rely on the scale to tell me how I'm doing- I use the tape measure!

Interval training sessions a couple of times a week (in addition to endurance cardio sessions) really rev up the metabolism ,as has already been mentioned. Your body needs to be shocked into doing something new every few weeks, or it adapts to your routine and you stop progressing. Variety is truly the spice!

And, I just want to reinforce that SLOWLY losing weight (1/2 to 2 lbs /week) is the healthiest, most sustainable route to take. I recommend talking with a registered dietician or your physician to determine the appropriate number of kCal to consume as your work to lose the weight and then to maintain the weight loss. We are all so different and it's too easy to think you are consuming too many or too few kCal from reading articles or comparing yourself with friends.

And allow yourself to indulge on occasion. This isn't about denial, but about making choices that make you feel better.

Please keep us posted- I need the inspiration and motivation!

[This message has been edited by KValley (edited 03-26-2001).]

[This message has been edited by KValley (edited 03-27-2001).]

[GayeC]

Thanks again to everyone who shared advice. Although I did not lose any weight last week (very frustrating!), I am persevering. I am starting Tae Bo this week (at home, using the videotapes) to supplement my walking with a more intense workout. I really think that I am eating healthfully (is that a word!) so I am just going to continue and try to make sure that excess calories don't "sneak in."

[browneye]

Gaye:
Do not be discouraged based on one week's results. Sometimes you go up a week only to see it all drop off the next. Consistency is the key.
Again, if you feel alone or like you need more support, Weight Watchers is a great resource. Sometimes it is really what you need to get back on a firm foundation. Also, it is good because you can do WW whether you like to eat meat, are a vegetarian, like fruit, hate fruit, love carbs, or whatever! There are no rigid or biased ways of eating there.
I am still having good luck, and am in my normal weight range now. I will be on maintenance soon, and that is a good feeling. Keep the chin up...
Have fun with the Tae Bo- I have the tapes and think they are really fun...

[JulieM]

I just saw this post--sorry to jump in so late, but here's my 2 cents to add to all the great advice. I'm 45 so can relate to how difficult it is to lose weight at this age. My thought is that we are at an age where we have to work to keep from losing muscle and I would question whether your weight training is sufficient. It's hard to build and maintain muscle by working out only 2 days a week, and since muscle burns calories, you might try increasing that to 3 days per week. Good luck and please let us know what works for you!

[GayeC]

Thanks again for all of the great advice. I was finally able to lose one pound last week, so maybe I am on the right track. I have increased my exercise by adding TaeBo to my walking. I know that JulieM is right about increased weight/resistance training (it's just that I hate it so much!) and I am slowly increasing that also. I hope that others who are working to lose weight have also found the advice helpful and are starting to see some success.
Gaye