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  • LMSchoepfLMSchoepf Posts: 2Member Member Posts: 2Member Member
    Hello. My name is Lynne and I have had some success recently going from 191# to 170#....that is before the holidays. I am slowly gaining weight and have gone back to my old eating habits and lack of activity. I presently am at 178. I'm looking for some support from others who are struggling or have struggled and now find success. Exchange of tips and recipes. Open to anything to help me get back on track. Thanks so much.
  • BodytransformBodytransform Posts: 48Member Member Posts: 48Member Member
    Hi all from London, UK.

    Currently, at last weigh-in – 73.4kg or 11 stones 5Ibs or 161 pounds

    My target is: 61kg or 9 stones 7Ibs or 135.8 pounds

    Need to shed: 12.4kg or 2.5 stones or 25.2 pounds

    I’m in no rush but would want it gone by September 2020.
  • heybalesheybales Posts: 17,265Member Member Posts: 17,265Member Member
    Hi all from London, UK.

    Currently, at last weigh-in – 73.4kg or 11 stones 5Ibs or 161 pounds

    My target is: 61kg or 9 stones 7Ibs or 135.8 pounds

    Need to shed: 12.4kg or 2.5 stones or 25.2 pounds

    I’m in no rush but would want it gone by September 2020.

    Welcome.

    Less than 3 lbs monthly on avg can be very reasonable.
    Then again weight loss isn't linear, nor constant.

    At 25 lbs to lose keep it reasonable by going for 1 lb weekly for now and confirm using tool correctly - when you do more you correctly eat more, aka exercise.

    And select activity level honestly - very few are truly sedentary if you have household duties.
    If you come home from a desk job and driving commute, plop on couch and then bed later, every weeknight and all weekend - then indeed sedentary.
    If things are getting done besides exercise in the house - lightly-active.

    When you are down to 10 left to lose on lightly-active level, time to select 1/2 lb weekly loss to keep it reasonable.

    5 months there, about 4 months on first 15 lbs - you won't reach Sep.

    And that's why time-based goals do not work well - causes foolish decisions to be made.

    But you do the right kind of lifting workouts and you'll likely appear to have reached goal weight well before Sep, and may have even changed your goal.
  • lmbrozeylmbrozey Posts: 1Member, Premium Member Posts: 1Member, Premium Member
    I am 55, and trying to lose weight and be fit. I walk daily for about 35 minutes, and do pilates 2x/week. Someone just reminded me that I need to make sure I eat enough so that my body doesn't go into starvation mode. I wanted to see what tricks advice this group had...
  • heybalesheybales Posts: 17,265Member Member Posts: 17,265Member Member
    lmbrozey wrote: »
    I am 55, and trying to lose weight and be fit. I walk daily for about 35 minutes, and do pilates 2x/week. Someone just reminded me that I need to make sure I eat enough so that my body doesn't go into starvation mode. I wanted to see what tricks advice this group had...

    Well, Starvation mode, aka Adaptive Thermogenesis, has a lot of false rumors associated with it.
    Your body if underfed by amount it feels is too stressful (which varies, got other stresses on body like disease, repair, lack of sleep, ect) will slow you down for daily activity, if that's not good enough to conserve calories for more important things, then lower level things (hair/nail/skin growth & repairs), and then finally if that's not enough help your base metabolism.

    Net effect is burning less than estimates would make you think.
    Plus body in stressed out state produces water retaining cortisol, can slowly add on 20 lbs of water that way.

    You'll still be losing fat, it just may be hidden by water weight gain, and not as much as it could be if actually burning more.

    Match the myths against those facts and forget them.

    As to keeping a reasonable deficit so as not to slip into that mode - it means getting a good estimate of what you burn, either daily as MFP and activity trackers work, or on average daily based on honest weekly estimates.
    Then eating to that reasonable goal.

    If trouble eating enough - be concerned because that's what the body will do while adapting - not good.
    Eat energy dense items - many fats are good and it's needed in diet. There are essential fats and proteins - not carbs, that can only be gotten through diet.

    If trouble eating enough - protein for many is very satiating - so that's not useful if you need to eat more - enough protein and more carbs may help feel hungrier to reach goal.

    Resistance training for major muscle groups is very beneficial - once pilates is no longer difficulty except for endurance aspect.
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