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Thread: Weight Loss ?

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    Weight Loss ?

    I ask here because I see the heart so many on here have. I am dedicated, have really stuck to my diet (WW) and working out for 2 months and more motivated then ever.

    I hear so many say do not loose more than 2 lbs a week. I had lost 100 lbs back 14 years ago and kept it off for several years. It was my stupidity and going back to poor eating that slowly let me pack it back on. I lost it much faster than 2 lbs a week.

    Was this part of the problem gaining it back, how fast did you guys loose when you combined cycling, weight lifting and good diet.

    I am not looking for an overnight miracle, and I know its a lifestyle change but is it unrealistic to set a goal higher than 2 lbs a week when your my size?
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    Senior Member thcri's Avatar
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    Based on your other post looking for a bike recomendation you are up there. I can say that because I was pretty heavy also. But it took being diagnosed diabetic before I did anything about it. Starting out 2 lbs a week is not out of line. As time goes and you get down there it will be tougher to lose 2 lbs per week. Have you visited with a doctor or dietition? I highly recomend starting there and creating some base line data to track progress as you go. I think having a plan is important.
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    Senior Member nkfrench's Avatar
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    I think keeping to 2# per week means its a more achievable loss not requiring severe deprivation and over-exercising. It's rough on your body and can be tough on your mind. Part of the process of losing weight is getting in the habit of eating healthy foods and portions; radical diets generally aren't sustainable. You also want to make sure that you're still getting enough calories to be properly nourished.

    Big people with some fitness and a LOT of pounds to lose may be able to get that net deficit over 1000 kcals/day without really depriving themself.

    In my case, I get pretty run down and get sick a lot when I put my body to that type of deprivation. It is a stress on your body. Make sure the foods you eat are good and that you're getting plenty of rest.
    Last edited by nkfrench; 03-15-11 at 08:14 PM.

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    I myself can't lose weight (or should I say "diet") while lifting weights. Even the lightest of weights makes me hungry. I have to eat!

    I can lose weight while lifting, shape up etc but I do have to eat more than what WW allows and I won't hit rock bottom weights.

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    I didn't lose any weight from October to February, then I lost 5 more pounds. Now it seems to bounce around between 160 and 162, yet I have gained strength and my waist is smaller. Hopefully the reason my weight loss has slowed down is because I have gained muscle

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    1+ to getting an MD and/or Nutritionist involved if you can.

    Every body is different... but you will undoubtedly hit a "plateau" at some point - as I think we all do.

    There are ways to optimize weight loss, and ways to optimize fat loss. And not all bodies respond the same.

    Definitely focus on "lifestyle change" - and that doesn't necessarily mean grave deprivation. The more you adopt healthier habits incrementally, the easier I think it is to maintain those healthy habits.

    I know gradually can sound boring, non-competitive, uninspiring and downright impossible if you don't see big results immediately - this is one of my greatest challenges. But it really is best overall for your health, fitness, emotional well-being and sustainability.

    For me (and many), losing the weight isn't so hard - it's keeping it off. I finally had to spend some time trusting that I could maintain my weight over a period of time before I could start losing weight again, gradually. Otherwise I "yo-yo" the same 25lbs - lost then gained - over and over again.

    It's great to have goals... As I get older I value my health and fitness measurements and abilities (ie; keeping blood pressure low, the ability to get in a quick km in the pool before work, etc.) more than I value what I actually weigh in pounds.

    Good luck and please share with us your learnings and success!
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    Thanks guys and I have talked to my Dr a few times, I actually see him at the YMCA quite often. He said he does not bug me too much about my weight because I am quite healthy for my size, and he sees I am active. He wants me to loose weight and over time I will have issues if I don't but my ekg, bp blood work all look pretty good.
    My biggest problem is my lifestyle. I was a business manager in the auto industry for 18 years, which meant long days sitting at a computer and eating fast food between customers. Getting done at 9 PM going home, eating and falling asleep on the couch. I now own a photography studio but still spend a good part of the day sitting behind a computer (thanks to digital) working on images.
    Since Feb 2011 I have been very faithful with diet and high intensity exercise. I am doing High Intensity Interval Training for 60 mins a day, 5 days a week and adding in bicycling a little at a time as weather gets better.

    I used to do a fair amount of mountain biking, and before that used to put quite a few road miles on every morning before moving to Pa from Georgia. So cycling is not new to me, but cycling while over 300 lbs is, and is a lot more complicated.
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    You kinda sound like me a year ago. For someone that's as big and as active as we are 2 lbs a week is OK. One thing I had to do was constantly changing up my workouts. If you're like me our bodies figure out how to do things very efficently.That's not what we want right now. We want to do things inefficently. I call it muscle confusion. I did a test last summer. After concentrating on elipticals of a month. I switched back to long walks. I have a Garmin calorie usage system. I went out for a long walk. I used 900 "Garmin Calories". Two weeks later I could walk almost twice as far burning the same 900 "Garmin Calories".

    And Now my constant refrain. What you do is not important. It's forming good habits that is important.

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    As someone who is nearing their 1-year anniversary in WW, I would say that if you really do follow the program as designed, and consume the number of points they prescribe for you based on age, gender, weight and general activity level, you won't be able to keep a long-term average of more than 2 pounds per week anyway. You'll lose more than that initially (as you do with most any kind of restricted eating plan), but after a few months it'll slow down. And restricting your intake more than they recommend is dicey at best, as it can lead to extreme hunger and pschological feelings of deprivation that can make it tough to stick with your new lifestyle. Plus there's the whole issue of your metabolism slowing down if you restrict your intake too drastically, which means your body is fighting your efforts at every turn.

    FWIW, my weekly average was over 2 pounds for about 4 months before I hit my first plateau. Since that time it's slowed considerably. Don't let that discourage you though - a small loss is better than none at all, and as I'm fond of pointing out, who among us wouldn't be pleased to be 50 pounds lighter one year from now?
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    Quote Originally Posted by jethro56 View Post
    You kinda sound like me a year ago. For someone that's as big and as active as we are 2 lbs a week is OK. One thing I had to do was constantly changing up my workouts. If you're like me our bodies figure out how to do things very efficently.That's not what we want right now. We want to do things inefficently. I call it muscle confusion. I did a test last summer. After concentrating on elipticals of a month. I switched back to long walks. I have a Garmin calorie usage system. I went out for a long walk. I used 900 "Garmin Calories". Two weeks later I could walk almost twice as far burning the same 900 "Garmin Calories".

    And Now my constant refrain. What you do is not important. It's forming good habits that is important.
    Boy this fits me perfectly, my body does get used to something and becomes efficient at it.
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    Quote Originally Posted by CraigB View Post
    As someone who is nearing their 1-year anniversary in WW, I would say that if you really do follow the program as designed, and consume the number of points they prescribe for you based on age, gender, weight and general activity level, you won't be able to keep a long-term average of more than 2 pounds per week anyway. You'll lose more than that initially (as you do with most any kind of restricted eating plan), but after a few months it'll slow down. And restricting your intake more than they recommend is dicey at best, as it can lead to extreme hunger and pschological feelings of deprivation that can make it tough to stick with your new lifestyle. Plus there's the whole issue of your metabolism slowing down if you restrict your intake too drastically, which means your body is fighting your efforts at every turn.

    FWIW, my weekly average was over 2 pounds for about 4 months before I hit my first plateau. Since that time it's slowed considerably. Don't let that discourage you though - a small loss is better than none at all, and as I'm fond of pointing out, who among us wouldn't be pleased to be 50 pounds lighter one year from now?
    I actually have a hard time eating all my points (71) I am full all the time and many times have only eaten half my points. I do get tired and weak easier but at the same time feel better. The changes were huge, I changed from eating Chinese Buffet 3 days a week, and Pizza Buffet a couple times a week to eating lots of fruits, vegetables and chicken breast. I have replaced 2 liters of diet mountain dew to water and added exercise at least 5 days a week.

    I realize I have to increase my points, and although I feel satisfied am probably not getting enough nutrition. Its a battle in my mind to force myself to eat, I am thinking about adding some protein shakes.
    I weigh in every Wed, and as long as I lose weight, I take my wife to Ruby Tuesdays and get a Ribeye and Salad Bar. Its a great reward and am able to stay with in my points, she gets rewarded for helping me stay on track.
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    I am no doctor, but here is my understanding as to why they suggest limiting weight loss to 1-2 pounds per week.

    First, to loose two pounds of fat in a week requires a calorie deficit of 7200 calories. That deficit can come just from a reduction in food calories, from exercise calories, or a combination.

    The problem is that other types of tissue (as opposed to fat) are actually easier for your body to shed. For instance muscle tissue actually costs the body more calories to maintain than say fat tissue, so that when the bodies starvation mode gets triggered it sheds muscle tissue at a higher rate than fat.

    Second, large weight losses are almost always water/liquid losses. You can shed several pounds in an hours exercise just through perspiration...

    Third, changes to ones daily eating/exercise habbits are best made slowly and incrementally. This provides less stress to ones system and also increases the likelihood that the changes will stick permanently. I believe this last is one reason so many people roller coaster with the weight (something that is much more unhealthy than simply being overweight).

    The goal ostensibly is to loose fat. Something that just seems to take time, and presumably doctors know what they are talking about when they suggest a rate of 1-2 pounds per week.

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    Quote Originally Posted by freighttraininguphill View Post
    I didn't lose any weight from October to February, then I lost 5 more pounds. Now it seems to bounce around between 160 and 162, yet I have gained strength and my waist is smaller. Hopefully the reason my weight loss has slowed down is because I have gained muscle
    Well, damn! I weighed myself this morning and I'm down to 159. 10 pounds away from no longer being considered an Athena

    Maybe I need to complain about not losing it fast enough more often. Just kidding

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    Senior Member thcri's Avatar
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    Quote Originally Posted by CraigB View Post

    FWIW, my weekly average was over 2 pounds for about 4 months before I hit my first plateau. Since that time it's slowed considerably. Don't let that discourage you though - a small loss is better than none at all, and as I'm fond of pointing out, who among us wouldn't be pleased to be 50 pounds lighter one year from now?
    Good advice. The Plateau's are rough and a lot of people will quit because of it. Just hang in there.
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    Also something to keep in mind with rapid weight loss/gain is stretch marks. The faster the gain/loss the more pronounced they will be.

    2-3 lbs a week is optimal all around. In my experience I've found its best to focus more on the activities and enjoying the journey (and learning curve). The weight loss will take care of itself if you are doing the other things you need to do. Sure you can lose more, but you risk resenting the sacrifices you have to make. And that can lead to failure.... which leads to anger... which, as we all know, leads to the dark side.... but hey, at least they have cookies there!

    FYI, I once dieted down to 10% BF (was into bodybuiling once upon a time). The smell of canned tuna still causes a gag reflex. Being somewhere between a mesomorph & endomorph that period was pure misery. I looked great and hated every minute of it.
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    Quote Originally Posted by thcri View Post
    Good advice. The Plateau's are rough and a lot of people will quit

    Nobody wants a Plateau in weight loss but the next time you are climbing a big hill that you are dying on and you hit a Plateau are you happy or sad?
    Just think of a Plateau a recovery for your body for the next climb a head

    2 lbs a week boring
    but over a 1 year
    100+ lbs not boring
    Last edited by velocycling; 03-15-11 at 10:11 AM.

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    Thanks everyone, I really have changed my way of thinking and realize it is just going to take time. I am not a patient person, I am highly motivated and goal oriented and probably why I am at this weight now, I give up too quick.
    I do know I will stick to it now, I have given up things I never thought I would, or could. Burger King, McDonalds, Wendys to name a few. I do not even miss them, and now an orange seems like I am cheating it tastes so good. I do not feel I am dieting, just have to increase my calories to keep my muscles fueled up and energy.
    I am setting short term goals now, so I do not have to wait years for them to happen.
    My next one is 350 lbs, I will then be able to weigh on the scales in the mens health at the YMCA, something I have not been able to do in about 8 - 9 years.
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  19. #19
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    Quote Originally Posted by dkyser View Post
    Thanks everyone, I really have changed my way of thinking and realize it is just going to take time. I am not a patient person, I am highly motivated and goal oriented and probably why I am at this weight now, I give up too quick.
    This is exactly why I think it's absolutely vital to view this as a permanent change in habit and lifestyle in order for it to be a success. As soon as you find yourself losing patience, it's a good clue that you may have slipped back into thinking your new eating plan is a temporary change, and at some point you can leave it behind. That just won't work. You need to understand at the very heart of things that you have made a permanent change in how you approach living, and with each day you're getting better. Yes, you might wish to see the changes happening more rapidly, but remember the key thing - you've already made the change to be a healthier person through your approach to food and activity. That critical point is behind you. From here on, it's simply a case of your body catching up. It will take as long as it will take.
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    Quote Originally Posted by myrridin View Post
    I am no doctor, but here is my understanding as to why they suggest limiting weight loss to 1-2 pounds per week.

    First, to loose two pounds of fat in a week requires a calorie deficit of 7200 calories. That deficit can come just from a reduction in food calories, from exercise calories, or a combination.

    The problem is that other types of tissue (as opposed to fat) are actually easier for your body to shed. For instance muscle tissue actually costs the body more calories to maintain than say fat tissue, so that when the bodies starvation mode gets triggered it sheds muscle tissue at a higher rate than fat.

    Second, large weight losses are almost always water/liquid losses. You can shed several pounds in an hours exercise just through perspiration...

    Third, changes to ones daily eating/exercise habbits are best made slowly and incrementally. This provides less stress to ones system and also increases the likelihood that the changes will stick permanently. I believe this last is one reason so many people roller coaster with the weight (something that is much more unhealthy than simply being overweight).

    The goal ostensibly is to loose fat. Something that just seems to take time, and presumably doctors know what they are talking about when they suggest a rate of 1-2 pounds per week.
    There's some good thinking in the above and it highlights the problems in trying to lose weight through prolonged moderate cardio. But the conclusion is wrong. If you want to lose fat effectively then you have to use a workout that causes the body to produce more Human Growth Hormone, telling it to lose fat and burn muscle. This means either a classic strength workout or HIIT style intervals:

    http://www.exrx.net/FatLoss/HIITvsET.html

    You do have to have your heart in decent shape to start HIIT though. And you still have to form good dietary habits like cutting out unbuffered fructose. And HIIT requires a lot of training discipline to work hard enough.

  21. #21
    Senior Member ecovelo's Avatar
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    Quote Originally Posted by CraigB View Post
    This is exactly why I think it's absolutely vital to view this as a permanent change in habit and lifestyle in order for it to be a success. As soon as you find yourself losing patience, it's a good clue that you may have slipped back into thinking your new eating plan is a temporary change, and at some point you can leave it behind. That just won't work. You need to understand at the very heart of things that you have made a permanent change in how you approach living, and with each day you're getting better. Yes, you might wish to see the changes happening more rapidly, but remember the key thing - you've already made the change to be a healthier person through your approach to food and activity. That critical point is behind you. From here on, it's simply a case of your body catching up. It will take as long as it will take.
    Well said. Thanks for that...
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    Quote Originally Posted by meanwhile View Post
    There's some good thinking in the above and it highlights the problems in trying to lose weight through prolonged moderate cardio. But the conclusion is wrong. If you want to lose fat effectively then you have to use a workout that causes the body to produce more Human Growth Hormone, telling it to lose fat and burn muscle. This means either a classic strength workout or HIIT style intervals:

    http://www.exrx.net/FatLoss/HIITvsET.html

    You do have to have your heart in decent shape to start HIIT though. And you still have to form good dietary habits like cutting out unbuffered fructose. And HIIT requires a lot of training discipline to work hard enough.
    Sorry, but no a strength workout nor a HIIT interval training is necessary to loose weight. Weight loss is purely an energy equation as has been proven many times. Many people loose weight without any strenuous exercise. Indeed simple casual walking seems to be all they need. Indeed the proliferation of crazy diets and the people selling/using them is a strong indicator that just about any method will work for at least a while. The only ones I have heard that worked over the long term, involved eating a healthy balanced diet in conjunction with a moderate amount of exercise.

    In my own case I have lost about 65 pounds in seven months with only moderate exercise (30-60 minutes at ~10mph) daily. I have experienced no plateaus and still continue to loose, though the pace is slowing down.

    All that said, if your approach is working for you, then more power to you!

  23. #23
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    Quote Originally Posted by meanwhile View Post
    There's some good thinking in the above and it highlights the problems in trying to lose weight through prolonged moderate cardio. But the conclusion is wrong. If you want to lose fat effectively then you have to use a workout that causes the body to produce more Human Growth Hormone, telling it to lose fat and burn muscle. This means either a classic strength workout or HIIT style intervals:

    http://www.exrx.net/FatLoss/HIITvsET.html

    You do have to have your heart in decent shape to start HIIT though. And you still have to form good dietary habits like cutting out unbuffered fructose. And HIIT requires a lot of training discipline to work hard enough.
    I fail to see how you could say that myridin came up with a wrong conclusion. What conclusion was wrong? Why is HIIT and cardio exclusive? I've done a fair amount of HIIT and the biggest warning I see is to not overdo it. Could it be that your goals are different than the OP?

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    For an alternate point of view, you might try reading either of Gary Taubes's books - Good Calories, Bad Calories or Why We Get Fat and What to Do About It. The first one in particular is very well researched and has 130 pages of footnotes, if you would like to check the original sources yourself.

    One of the main points he makes is that processed carbs are NOT "natural" to our diet. An abundance of grains, rice, etc., is something that just happened in the last 12,000 years. Easily digestible carbs (polished rice, processed white flour, high fructose corn syrup, etc.) have been in the human diet for all of 200 years.

    He also writes about numerous studies that debunk the idea that human and even animal weight loss is a simple matter of "calories in / calories out". Metabolism is considerably more complex than that.

    One of the main takeaways from his book is that the whole low fat / high carb diet is based on pretty bad science and a lot of flawed research.

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    Quote Originally Posted by dkyser View Post
    Was this part of the problem gaining it back, how fast did you guys loose when you combined cycling, weight lifting and good diet.

    I am not looking for an overnight miracle, and I know its a lifestyle change but is it unrealistic to set a goal higher than 2 lbs a week when your my size?
    It really depends. Sometimes you can loose weight quickly and then taper off. Others loose weight very gradually and then one day notice they dropped a few pounds in one week. While I understand the simplicity of calories in vs. calories out, weight loss seems a lot more complicated than that.

    Weight loss is considered a manipulation of calories. By definition a calorie is a unit of heat equal to the amount of heat required to raise the temperature of one kilogram of water by one degree at one atmosphere pressure; used by nutritionists to characterize the energy-producing potential in food (taken from WorldNet search).

    Therefore, consume less units of heat equal to the amount of heat required to raise the temperature of one kilogram of water at atmospheric pressure and you loose weight.

    Or if you are a nutritionist, consume less of the characterization of the energy-producing potential found in food and you loose weight.

    Weight loss is so simple isn't it.
    lil brown bat wrote:
    Wow, aren't other people stupid? It's a good thing that we're so smart. Yay us.

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