Please Help!!! Women 250pounds or more!!!! Lifting for weightloss!!!!!

Ddonna82

Calling all women that have used weight lifting, strength training for weight loss over 300 pounds. Please give success stories and pictures!!!! I'm 5'8 weight350, goal weight 220!!! Please post advice is so much needed!!!!

2011rocket3touring

Not a woman, nor do I need to lose over 300lbs (giving that I weigh a hair over 250) but permit me to give you this.
If you weigh and measure your food, exercise you will lose weight. Here you will hear alot about CICO (calories in vs calories out) because it's true. No magic to it, just dedication and attention to detail will do it.
Wish you the best.

seska422

Weight loss comes from consuming fewer calories than your body uses.

Exercise (including strength training) is great for fitness and retaining muscle as you lose weight but won't lead to weight loss by itself. You need a calorie deficit for weight loss.

My advice is to start by logging your food and drink without making any changes for a week or two. You can then look back and see where you might eat smaller portions or substitute calorie-dense foods with lower-calorie foods that you also like. Baby steps will get you there eventually and are much easier (and more sustainable) than trying to change everything at once.

SezxyStef

I am a woman who lifts and has for over 3 years.

Here is my advice. Lifting does not guarantee weight loss. It helps maintain muscle as you lose the fat. No exercise is required for weight loss.

You lose the fat with a calorie deficit. You ensure you are in a calorie deficit by logging accurately and consistently using a food scale and correct entries.

Eat 0.8 grams of protein for each lb you weigh...to help repair the muscle from lifting.

Ddonna82

I don't measure my food yet, but I've been doing low carb and exercising for a month and nothing!!! I may have a slice of bread or some fruit here and there, but I'm not seeing any difference.. Just started cize by Shaun T, and I'm walking daily hope that helps because sometimes I really want to cry because I'm not seeing any results...

seska422

This chart has some good advice:

SonyaCele

diet for weight loss. lift weights because its awesome and will make you strong and healthy.
you must weigh and measure your food . You must log your food and learn calorie contents of every food and portion size. And you must know your own calorie level in order to lose weight. and not have extra slices of bread unless they are calculated into your daily plan.

seska422

SezxyStef wrote: »

I am a woman who lifts and has for over 3 years.

Here is my advice. Lifting does not guarantee weight loss. It helps maintain muscle as you lose the fat. No exercise is required for weight loss.

You lose the fat with a calorie deficit. You ensure you are in a calorie deficit by logging accurately and consistently using a food scale and correct entries.

Eat 0.8 grams of protein for each lb you weigh...to help repair the muscle from lifting.

That would be 280 grams of protein which is way too much protein. Excess weight doesn't need to be provided protein which is why the goal is based upon ideal weight or lean body mass.

The RDA for adequate protein for most adults is 0.8 grams per kilogram of ideal weight. That's about 46 grams of protein per day for non-pregnant, non-lactating women and 56 grams for men.

Dietary Reference Intakes: Macronutrients

The recommendation I've seen for optimal protein (especially if body building or losing weight) is 1 gram of protein per pound of lean body mass or 0.8 grams per pound of your ideal weight (middle of normal BMI).

SonyaCele

at 350 lbs and wanting to lose weight, i woudln't even worry about protein grams at this point. Just get your calorie level and eat healthy well balanced meals, half your plate non starchy veggitables, 1/4 your plate lean meat, 1/4 a whole grain. some dairy and a healthy oil in there somewhere. Learn portion sizes, learn nutrition,learn calorie counts, learn healthy eating. when you get closer to your goal weight then you can worry about things like how many protein grams.

Ddonna82

Usually. with low carb I see results very quickly!!! I know that I just have to continue and it will come but it's just so discouraging when others are losing

SezxyStef

seska422 wrote: »

SezxyStef wrote: »

I am a woman who lifts and has for over 3 years.

Here is my advice. Lifting does not guarantee weight loss. It helps maintain muscle as you lose the fat. No exercise is required for weight loss.

You lose the fat with a calorie deficit. You ensure you are in a calorie deficit by logging accurately and consistently using a food scale and correct entries.

Eat 0.8 grams of protein for each lb you weigh...to help repair the muscle from lifting.

That would be 280 grams of protein which is way too much protein. Excess weight doesn't need to be provided protein which is why the goal is based upon ideal weight or lean body mass.

The RDA for adequate protein for most adults is 0.8 grams per kilogram of ideal weight. That's about 46 grams of protein per day for non-pregnant, non-lactating women and 56 grams for men.

Dietary Reference Intakes: Macronutrients

The recommendation I've seen for optimal protein (especially if body building or losing weight) is 1 gram of protein per pound of lean body mass or 0.8 grams per pound of your ideal weight (middle of normal BMI).

I have never seen the bolded part mentioned but makes a lot of sense.

However I would say to the OP get in as much protein as you can, not only is it filling it's not bad for you.

Ddonna82 wrote: »

Usually. with low carb I see results very quickly!!! I know that I just have to continue and it will come but it's just so discouraging when others are losing

YOu don't need low carb to lose weight just a calorie deficit and if after a month you haven't lost any weight...you are doing something wrong or there is a medical reason...I would look at my intake first. chances are you are eating more than you think.

KorvapuustiPossu

Ddonna82 wrote: »

Usually. with low carb I see results very quickly!!! I know that I just have to continue and it will come but it's just so discouraging when others are losing

Other are losing because they eat at a deficit. You are not...well, because you obviously are not in deficit at this point. Congrats on wanting to start exercising but what it comes down to is calorie deficit. And lets face it...before you start weighing and logging everything you eat and drink you have no idea of your calorie consumption. Low carb shows 'fast results' because it makes you drop water weight...that is not fat loss. It is not significant. You don't have to avoid any food group. But the harsh truth is, if you are not losing weight, you are eating at maintenance level...weighing food teaches discipline and portion size...you will learn a lot about foods you eat...the smaller you get, that 1 extra slice of bread can make the difference between losing or maintaining or maintaining and gaining. Good luck.

Kimo159

Focus on your food intake. Lifting (or really any exercise) is great. It will help you burn some more calories and lifting will help you retain your muscle mass as you lose weight, so you'll look even better in the end! But, I've lost weight, gained weight, and maintained my weight while lifting. Weight loss is all in the calories in, calories out. Also, with the low carb approach, I'd pay close attention to how you're feeling and recovering. The only time I was "good" on low carb was when I was inactive. When I started lifting 5x per week low carb was no longer an option for me. I felt all kinds of horrible. Not to say that would be the case for everyone but it's something to keep an eye on. If you find you need more carbs, you could add them in around your workouts to fuel them and help you feel better.

rileyes

You weigh 350 and your goal is 220. You are lifting 130 heavy lbs right now!

My advice is to concentrate one month on getting your meal planning/portion sizes down. The next month (once you are used to weighing, pre-cooking, macros...) you may want to begin with (4 sets of 10 reps) bodyweight push/pull exercises. Practice proper form. Get faster/more efficient.

Keep reading the fitness forum to familiarize yourself with various programs.