Training & Nutrition - Weight Loss Club

Finally, I have success to post.

I have lost 40 lbs since Thanksgiving. I started at 294 and I am down to 254 on a 6' frame. My weightloss may seem rather rapid for 2 months or so, but I have the weight to lose. Natrally, I have been slowing from 10 lbs per week to 7.5 lbs per week once I crossed 260.

What I did:

Food log: (sounds delicious, how do I cook a food log) It is not detailed, but I write down everything that goes in and my weight

Weigh 2 x per day: I can tell if what I ate was too much. I know how much I metabolize during the night by stepping on the scale morning and bedtime.

Water: 8 or more 16.9 bottles of H2O. Many times, I think I am hungry, and I am really thirsty. (must learn to pee from bike)

Food: I eat anything I want. I just eat until I am full. I had to learn the feeling of fullness, not just finishing what was on my plate.

No finger food. Everything is on a plate eaten with untensils.

Exercise: 60-120 minutes per day cardio & weights. Spinning class 2 times per week. Using a HRM too.

In a nutshell, that is my plan.

Great Iowa!!

The only thing I'd think you might think a little more about is the scale. Weighing that often is gonna end up driving you nutz. Everyone's weight varies a lot during the day. You'll ALWAYS weigh less in the morning, even if you don't eat anything during the day. I don't know why, but in the 2 years I've been losing, I've seen it many many times. I'd suggest weighing yourself two or threeX/ week at most. You will be able to fine tune your diet and exersize more accurately that way.

Just my 0.02.

As of 1/13/03 -- 131-1/2# gone!!

ChipR

started keeping track in a detailed fashion starting on my 50th birthday last Dec. - Started at 264 lbs.

Indoor trainer for 40-55 min. a day

cut out the Mochas

cut out the Caffeen

Drinking about 60+ oz. of water

As of today - weight is down to 254

Long way to go - decent start though

Ahh, the scale thing.

It is immediate feedback on the day. I know that if I weigh 260 lbs at night that I will weigh 258 in the morning. Pretty simple, I know that I metabolize and dehydrate 2 lbs overnight. However, if I weigh 258 in the morning, but 259 at night, I will probably be 257 in the next morning.

That is why twice a day. I also know, if I go up 3 lbs during the day, I need to look at my log and figure out why.

Great job I.P.!! Haven't seen you on the boards in awhile, at least you've been keeping busy. I have dropped spinning class over the holidays, but I was thinking about going on thursdays to try to get back some variation. Way to keep the rest of us motivated ;)

Excellent job I.P.

Bloody hell 10lb per week! That's some drop. What was that as a %of total each week?

I struggle to drop 2 lb a week when I'm trying to get my weight down.

I've dropped 12lb since beginning of December, from 187 ish to 175. (5ft 10.5 inches height) I need to go another 7lb to get to a previous well-trained weight.

I run a lot, and my running performance correlates directly to weight. I'm running London marathon in April, and I expect the extra 7lb will go by then.

My problems come when I'm injured and have to cut back on training - I find I can't cut back on eating!!

Stew

Hey Stew!

You are doing pretty good dropping 2 lb (or 1 kg, right?) per week. They tell me that 1 lb per week is the most a person should lose, but I haven't found any reason why. I understand that dehydration could be a concern, but I am doing so much water per day, so that is not a factor.

I haven't accurately measured my body fat percentage, but some of the online calculators at 30%. That means I have at least 75 lbs of fat to lose still. (Ewww, that is an awful mental picture)

The best reason to slow down the weight loss is, that your body tries hard to maintain "status-quo", meaning that if you weigh, 200 lbs, your body wants to stay at 200 lbs. If it detects too rapid a weight loss, it will begin to take measures to hold on to that weight, like rapidly turning ANY excess calories into fat stores. The body begins to think it is starving and will take any measures to prevent that. Your metabolism will slow down, and for long term weight loss, that is BAD. It does seem kind of silly that your own body wouldn't know that what you were doing was good for it. But alas, the higher thinking part of your brain has no control over this. Unless you are very lucky, weight loss higher than 1 or 2 lbs/week will eventually stop and it will be even MORE difficult to stay on track to weight loss. The most effective weight loss is to convince your body to increase it's metabolic rate, which IS possible, but it takes a long time.

At our WW meetings, when I say how much I've lost, some newbie invariably asks how long it's taken. I like to say something like "4 months" just to see thier reaction. In reality it's taken 2 years to lose 131 lbs. It comes out to a little over a pound a week. Fine by me. I figure it'll take a LOT less time to get it off, than it did to put it on.

Originally posted by IowaParamedic

No finger food. Everything is on a plate eaten with untensils.


Thats a really good idea! Right now I'm not overweight, but I am trying to break into the 6-pack abs arena (5-8% body fat), also just to improve my fitness. However, its been hard. I snack like crazy. Finally a strategy.

Also, I don't have a whole lot of motevation. When I was more fat, all I had to do was look at myself and be like, I gotta lose some weight. Now, its like, "eh, I look alright, I can eat that ice cream". Result: no 6 pack abs for Phatman.

Another strategy taht I have come across is to write your weight goal on your hand, and whenever you think about snacking, you will see that number and stop reaching. I have seen some wrestlers do this, and while they might not be the ideal model for weight loss (dehydration, laxitives, etc.) , some of their dieting tips are useful. I have yet to try this one, but it sounds good to me.

Originally posted by ChipRGW
The best reason to slow down the weight loss is, that your body tries hard to maintain "status-quo", meaning that if you weigh, 200 lbs, your body wants to stay at 200 lbs. If it detects too rapid a weight loss, it will begin to take measures to hold on to that weight, like rapidly turning ANY excess calories into fat stores. The body begins to think it is starving and will take any measures to prevent that. Your metabolism will slow down, and for long term weight loss, that is BAD. It does seem kind of silly that your own body wouldn't know that what you were doing was good for it. But alas, the higher thinking part of your brain has no control over this. Unless you are very lucky, weight loss higher than 1 or 2 lbs/week will eventually stop and it will be even MORE difficult to stay on track to weight loss. The most effective weight loss is to convince your body to increase it's metabolic rate, which IS possible, but it takes a long time.


You are absolutely right. I was stalling since late November despite working out 5x/wk and attending 2 spinning classes as well as swimming once/wk .. I just didn't lose weight and I'm at 33% BF (72 kg and 1,58 m tall).
Anyway I was told to check www.caloriesperhour.com and I dutifully did so.. I was amazed at the variety of things they listed and just couldn't just pick a few things, I had to make an elaborate spreadsheet.But anyway, I calculated everything and guess what? I was spending on average 3000 kcal/day and eating 1800 kcal (sometimes a bit more sometimes (when sleeping in 2-3 times/week) less. It was suggested to me to increase food intake until 2500 kcal. I'm not exactly going to do this but instead of the avg 1200 kcal deficit, I will do a 750 kcal deficit from day to day.. eg. when it's 3000 kcal, I eat 2250 kcal and when I burn 3800 kcal (Sat) I'll eat 3000 kcal. I will keep track of exercises I add or skip and eat accordingly...

Yup a scientific mind.. no surprise that I'm eating 6 meals of approx 300 kcal each now?:thumbup:

Ivana

Well, I've never worked it out scientifically, but I do know the effect. That is exactly what Weight Watchers does. They have all the nutritionists, doctors, physiologists and whatnot sit down and come up with a formula that works all that calorie business out. Then they assign the point values to the foods, using calories, fiber and fat content. I don't know the math but if I eat below my points... weight loss slows down drastically. I've found that while it's best to stay in my point range, if I DO stray its actually better to err on the high side rather than the low. Especially on weeks when I get in a lot of miles.
It will be interesting to see what effect the next few weeks is going to have on my weight loss progress. I signed up for the MS150 here in April. I've used the "century training" plan from "Bicycling" that's been modified slightly to prepare for the 2 day ride. I modified it a little more to extend out to the full 14 weeks left before the ride. This is the end of week 1, and it is a pretty rigorous training schedule. I'll keep the "club" posted on my results.

ChipR

Chip....good for you!! I too have lost 130 lbs....over two years. About a pound or two a week. I've always read, and have been told that any more than that and what you were saying is exactly what will happen. Your body will begin to store fat.

I still have about 40 lbs to go to get to where I want to be, but at a pound a week or so, I'm in no hurry to get there....as long as I have fun (riding all the time....and some other forms of exercise a couple of times a week).

So far I have found, and fallen in love, with biking, and then running, and then just getting, staying and continueing to be fit.

Find what works for you, stick with it, and most important know that your not alone in this. We're all in this together and I'm pulling for you (as Red Green would say).

Be well!!

i was on an Atkins type diet & it worked well for me(protien power : carbohydrades addicts handbook) were 2 books i used, even dr atkins recomends weight training type of exersise to go with the diet. i must admit that i didnt stick rigidly to the books (i never have been good at following instuctions:( ) but i think cutting back on carb rich food like bread & potatoes & repacing with other veges has got to be good ! eating more smaller protien rich meals is suppost to alter our metabulism to burn more fat . i still eat a lot of meat, i always have, but now i watch the carbs , my weight is still droping slowly tho , but if it starts too climb to much i go into atkins- mode for a few days!.i did weigh 117kgs now i hover around 87kgs.i cycle 60ks 6 days a week as a rule, i think this enables me to be less fussy about what i eat, but i think different things work better for some than others but i do believe diet with out exersise is a waste of time:thumbup:

I've been doing something similar to what you are. A hybred of atkins and a blend of my own "diet". Latly though, I've been loseing very slowly (about a pound a week) or staying the same.

I've been trying to find a happy medium, or at least a system where I lose on a consistant basis until I reach goal. I ride quite a bit ( 15-20 miles a week) and run (5 - 8 miles a weeks) among other activities (includeng Pilates). I'll guess I'll try a different method week by week.

Any suggestions? Thanks!!

Originally posted by bpherson
I've been doing something similar to what you are. A hybred of atkins and a blend of my own "diet". Latly though, I've been loseing very slowly (about a pound a week) or staying the same.

Any suggestions? Thanks!!


Hello bpherson and hello everyone else,


I'd say everyone reacts different to certain regiments, but all things ought to be approached with balance and patience. I don't like the idea of diet - but I do like the idea of life change.

As for me - I have to count and document everything I do and everything I eat. It helps me keep track. I mix carbs and proteins until 1400 hrs - eating small meals every three hours. At 1700 hrs it's protein and extremely low / no carbs. No food after 2000 hrs. I combine this with 100 plus crunches / 100 plus pushups each day; light weight training 3 x per week and minimum of 30 minutes cardio 4 x per week. My bike rides vary from 160 - 300 miles per month depending on weather. One day off and one "cheat" day - usually on the off day. Note - cheating does not mean binging - just eating what you like within reason. This has been a very good life change for me had has had good results on reduction of body fat and increase in strength / endurance.

Best regards,

~Michael~

Oh, the doc also said I had EXCELLENT circulation in my legs and feet. He said he could tell because I was growing hair on my feet, and you can't do that with poor circulation.

WOW! I gota start peddaling the bike with my head!

lol.... hilariou5 :)

Originally posted by MikeR
WOW! I gota start peddaling the bike with my head!

Very funny - could be painful - though! :D

Alot of great & inspiring stories here...
I used cycling to drop 20+lbs 3 years ago and riding has continued to keep it off. Im a true beliver that if you can visualize it, you can make it happen. My doc still wants me to drop a final 10 (family heart history, asthma) and this year is my year to shut him up.
Quality ale is still my weakness...:beer:
What a great way to workout the body, going places and being outside.

Keep working on you health goals, you are worth it.

ive been in a bulking schedule for the last 2 months. ive seen quite a bit of improvement in my upperbody. im trying to bulk up for now and when the weather gets much warmer ill hit bike and start cutting it up.

I thought I would throw out an update here. My weight loss rate has slowed. I am only losing 3-4 lbs per week. My first 50 lbs is off, which I predicted was the easiest. My goal is 230 lbs by 3/1/03 - 3/15/03 (giving myself plenty of padding around the date).

Here are the cool things:
My wedding ring barely fits.
The muscular definition in my legs is finally showing through.
I bought a leather punch for my belts.
When I hit 240 lbs, I will get new clothes (10 lbs is 1 waist inch).
Friends stare at me and smile.
People are always complimenting me.
I have only ridden once this year, but the hills are easier.
I am starting to fit into those &*#! European size jerseys.

I am going to have to set a new goal soon. I want to have a Body Mass index under 30. Most of all, I want to look good on a bike.

IowaParamedic, that is awesome progress. Wow, 3-4 pounds a week!!!

I'm down to 211 now (from 225 a few months' back). I've been taking it slow and steady. My goal is 210. I'm 6'4", so that's about right for me.

I've noticed a lot of changes, too. I've had to buy a new wardrobe because my pants especially were dangling off me. I can easily ride in a more aerodynamic manner now for the entire commute because my knees no longer hit my gut.

All very inspiring. I have had very slow weight loss myself, (~10 lbs) but inches have been dissapearing. Hills are easier, and now fun. I have not needed to buy a new wardrobe yet, but then again, I have plenty to fit into from before. ;)

I am about 205 right now, trying to get down to 160. (5'7").

Thanks to you all for helping to keep motivation levels high.

Originally posted by IowaParamedic


Here are the cool things:
My wedding ring barely fits.


Get out on the town and party. :D :p :beer:

For me, weight loss has been dramatically slow. I decided to give up the scientific approach (keto diet) and just go low on carbs on non-exercise days (think 50-75 g of carbs) and a lot higher on exercise days (200 g or so to have maximum benefit during anaerobic exercise).

I haven't lost a single kg since late November despite working my ***** off in the last 4 months (exercising up to 6 times/week) and eating 1800 kcal/day (weighed my food etc.. etc ).
Now I just will eat when I'm hungry (though still 5-6 times/day)/

Fietser

You know you have heard this elsewhere, but I also drink a lot of water.

I try for 8 - 17 oz bottles per day. I have to get up in the middle of the night once or twice, but I really think it helps. I stagnated a little with losing weight, and I looked into what I wasn't doing. I stopped keeping track of my water intake, because I thought I had the hang of it. When I stop writing stuff down, I don't do it right.

I upped my water intake and began losing again.

IowaParamedic, I recall the earlier discussions about the pace of your weight loss. I have no comment except that it is pretty quick, although at first I knocked-off 2-3 pounds a week for a couple weeks.

I didn't have all that much to shed, and I've been doing some upper body exercises which have probably offset some of the weight loss.

Andy, I think the difference is that I began with quite a bit more than you did. I think going from 300 lbs to 250 is much different than 200 to 150 lbs.

Yup. Agreed, Iowa. Though 200->150 isn't for me!! I have gone from 225->210. I want to level-off at 210, maybe a shade under. Reach a steady state between 205 and 210.

BTW, I also drink GOBS of water. I don't measure it but I've done it for years and years. On a commuting day I'll have (no kidding) probably 10 - 24 oz bottles of H2O.

Ok, today's new update: 233 lbs. only 3 lbs above my inital goal. Total loss 61 lbs.

I had to buy new clothes - down to a 36 waist in jeans.
I had to get my wedding ring resized.
I am picking t-shirts out of my "paint clothes" pile to wear
Everybody notices and says something about how I look. (When someone begins the conversation with "you look great", I look confused and ask "are you hitting on me?")

I went riding last week when it was a little warmer out - I am starting to love climbing hills. I have more control out of the saddle. I am a bag and a half of dog food lighter and what a difference that makes.

Way to go Iowa!! Congrats! It does feel great to lose weight and have people notice. And I'm with you....it's tough to find close that fit right....and not look like they're too big.

Keep up the good work and keep riding........

Wow, what inspirational stories. I too have joined the weight loss club. I've lost 40 lbs and I'm now exactly where I want to be. I got the flu about a year ago and lost 10 lbs and that was enough motivation for me to change my diet and exercise. I was already exercising but I've found that I have to also watch my diet...sigh..the days of eating anything are gone. Commuting to work has really helped me keep it off. I was worried about putting on weight this winter but so far, my weight hasn't changed much and I just recently lost the last 5 lbs that have been so stubborn to come off.

I'm now at 15% body fat and 165 lbs. My one gripe is the BMI rating. Every time I calculate my BMI, it puts me in the obese category. It doesn't take into account a person's body stature. I'm short and stalky with very muscular legs so my BMI rating is thrown off.

Keep up the good work everyone! :)

Don't sweat the BMI rating. I was at extreme morbidly obese and after losing my weight I'm still very obese, but I feel a ton better. Your right, it doesn't take into account the fact that your body stature makes a difference.

And I've been saying latly, funny,........I don't feel XX % fat! But I know that I still have a lot to go (about 50 more pounds)

Keep up the good work every one!! I keep reading opur stories and I keep my self motovated (even though sdome days <weeks?> I feel like giving up and eating the cake and cookies!!)

I think the worry-warts have gotten the better of the BMI ratings and what constitutes "obese". I outrun 20-year-olds in basketball (at age 41) who would blow me off the scale in terms of BMI.

I wish there was a fitness scale, like a weight scale and BMI calculator, that instantly calculates one's "fitness".

In the interim, I'm going to ignore the BMI, measure my body fat by the old pinch method, and continue on the path to between 205-210 in weight.

You guys are awesome!

I am setting a new goal to weight 200 lbs by June 1st. I am down to 223 lbs, so not too far to go. (Sure beats 294)

Water, Water, Water!

My BMI will drop when I hit 220. Then I will merely be overweight.

Iowa, you're providing just the encouragement I need to hit 200 by June 1st as well. Let's keep track as we slim down. About 3 months to lose 12 pounds sounds about right for me !!!

What's another challenge?! ;) I'm in. I'll shoot for 15 lbs by June 1st.. which will put me at 190. Still a bit big for me, but its a reasonable goal. I am shooting for 170 by the end of summer.

My weight loss up till now has been rather slow. I can only assume its because I have been adding leg muscles. My waist has gotten smaller. I need to start using my fat calipers and watching that trend.

I think I am eligible to enter the weight loss club.

When I bought my first mountain bike six month ago, I was weak and weighted 185 lbs (5'6''). Now I am at 155 lbs and a little bit stronger. Looking back, I can't believe I've made it. The best part is: now I eat more than before :) (more healthy food, though)

IMHO, if you want to loose weight FAST, you gotta climb mountain, over and over again. Do some easy road riding in between to recover.

I remember the first time I hit one of my local trails (Almaden Quicksilver) six months ago. Right of the bat, it climbs for a good 3 miles. It's not very steep, but it was killing me. I could barely pass the one mile mark, even with many rests along the way. Hikers passed me....Boy, that was embarassing :crash: . But I kept coming back, day after day, week after week. Months later, I could climb to the top, and completed the loop around the park with ease. I am still not as fast as some of the other riders, though, so now I throw in more road ridings to learn fundamentals and increase my long distance endurance.

I LOVE THEM BOTH. :beer:

along the way. Hikers passed me....Boy, that was embarassing

Yeah, I used to be embarrassed working out because it felt like people were so much more fit than I. However, eventually I got over that. There is only one way to improve and that is to continue with it. Now I can go to the gym and though I am not big and beefy like some of the real regulars, I am not at all embarassed to be lifting weights. Same goes for cycling. I am out on the road, getting some exercise, enjoying myself. If someone passes me I don't worry. I might pedal harder to try to keep up, but I am not longer embarrassed.

Now if only I could lose 10 pounds or so. I just love chocolate and a glass of wine (the news reports say these are good for you so I keep at 'em!)

I had been running about 4-5 miles a day since I was in high school (I'm 23) and I am still not at the weight that I want to be. I just started riding 2 weeks ago, and I have already lost 5 pounds!! I can ride a whole lot longer than I can run, thus burning a lot more calories. I have always eaten very healthy, so now I am so happy that something is actually working!! I LOVE riding!!!

OK. Now for today's weigh-in:

I'm at 212.

I weigh myself only after riding in to work in the morning (for consistency). Next goal is 210, eventually down to 200 by June.

How 'bout the rest of you?

I started the this last winter at 220. After 3 months off the bike and with no other exercize I started the riding season a few weeks ago at 225. I increased the bicycle-portion of my commute by over 100% and in three weeks have dropped about 7 and fluctuate between 217 and 220....for now.

As for a goal, if I can live to be 80 and ride without training wheels I'll be happy (regardless of my weight as long as it's the 260 it was before I started). So, no more cheeseburgers, smokes or half-racks of beer and I keep an eye in the rear view mirror to keep fenders from getting too close for comfort.

Last post 205, today 203.. Goal for June is 190,

I've only just discovered this thread so pardon me for butting in

I'm 5' 7" and currently weigh in at 186lbs

My target is to get to 161lbs (11 and 1/2 stone)

I'm best man at my brothers wedding in 11 weeks time. I want to be at 175lbs for this. It's going to be a tall order as I'm currently injured with a knee problem.

I am at the point of weight loss that everyone says something nice when they see me. It is a wonderful feeling. I have had to really practice taking compliments and thinking of what I say. I always thank them for noticing.

I had a doctor ask what program I was on. He was expecting an answer like the Zone, or Atkins, etc. Instead, I listed my five things:

1. Water - 136 oz. minimum daily - over a gallon/day
2. Write everything down
3. Eat until you are full, don't just finish the plate
4. Eat with a prepared meal on a plate
5. When you feel hungry, be sure it is hunger, not thirst/boredom/fatigue

Then the doctor said, oh, just the common sense stuff. That works the best.

Hey I just found this thread sounds like a lot of you are using cycling for what I am more and more. when I started it was out of necessity to get to and from work. but I quickly realized i could stand much more time on the bike than I can in the gym. I have no arches in my feet so I cannot run. Walking very far is out as well as it just hurts too much I am talking walking over half a mile is very painful. but i can cycle 15- 20 miles without the discomfort in my feet. 2 yrs ago (well almost 3 now) I weighed in around 280.... I have not changed how i eat and really until this year I have not cycled much more than back and forth to work, the store and laundry. now I am trying to get in at least 25 miles a week I have really not modified what i eat as yet. My last physical I weighed 265, however i can notice a lot of change in muscle tone

This morning I weighed 220 lbs. That is 74 lbs of weight loss. My BMI dropped to 29.8 today. I am simply overweight (I prefer aerodynamic).

[list=1]
My wedding band is loose again - need to resize.
I am taking clothes to be altered tomorrow
I am cold - I am very cold - I have no more insulation.
[/list=1]

In our spring fitness contest, our group is 23rd in the state of Iowa for weight loss.

IowaParamedic: Congratulations! I'm down about 10 pounds this year so far. I finally broke 270 today - I seemed to hover between 270 and 271 for the past few weeks.

Even though I'm only down 10 pounds so far I am noticing that my pants are fitting looser and I'm happy with that.

Zack
235 miles down/2265 to go

HELP!!! I need some recomendations. I wasn't worried before. I wanted to drop 20lbs. and figured just riding my bike would take care of that. I hopped on the scale today (it's been awhile) and found out I gained ten lbs. So now I want to drop 30.

My experience with my own weight loss and riding has been that I have lost little to no weight. 10 lbs over 4 months so far. Granted I have not been eating perfectly.. I am attributing the slow loss to muscle gain. My inches are definately reducing. My wedding ring fell off in the shower yesterday. I looked at a recent photo of myself and saw a difference.

But since January, I have only lost about 6 lbs. Keep riding. The pace of weight loss should pick up after a certain point. I think I am on the verge of that myself right now.

Riding will increase your metabolism, as will increased muscle mass.

Taking Iowa's technique of drinking lots of water has sped the process up somewhat. However, I am still not motivted enough to kill my social lunch hour at work for healthier food. I figure my evening commute home on the bike will take care of those calories for me.