Back at it and using everything!!!

kizanne1

I've read lots and lots of posts about diet and exercise. Which I've tried in the past with limited success. A good week would be 0.2 pounds lost on 1200 calories per day. I know for many people diet and exercise work CICO. It just hasn't been that good for me especially when before you period comes you shoot up 2 to 5 pounds and it took you three weeks to lost 0.6 pounds just very depressing.

This time around I'm doing EVERYTHING to enhance weight loss / fat loss. I don't know what part is working honestly but it is working better than ever before as I have lost an average of 1.3 pounds per week for 6 weeks in a row. NEVER before has this happened.

So what am I doing. I am trying to incorporate things that meet the following criteria: has a study which shows it enhances metabolism or fat loss, doesn't have literature indicating it has negative health consequences, isn't too hard to do, that I try and say ok I can do this.

I am exercising (like in the past) but I am trying to make sure to do HIIT at least 2 times per week along with regular walking for slow aerobic burn

I am eating 246 calories or so less than my Basic Metabolic Rate (for a sedentary person) 1400 calories.

I am trying to exercise at least 200 calories per day.

I am taking a probiotic with Lactobacillus rhamnosus ( the supplement has many different bacteria but this one is shown to help with fat and leptin)
http://www.ncbi.nlm.nih.gov/pubmed/24299712

I'm eating more than 100 grams of protein, more than 20 grams of fiber, less than 50 grams of sugar, between 20-60 grams of fat (concentrating on healthy fat) each day. Trying to not eat more than 500 calories after 4 pm. (wish I could find the link to the Australian study).

I drink Matcha occasionally and green tea. (wish I could be obsessive with the matcha but..)

I drink lots of water. Dropped most the diet soda.

In general working toward eating less processed foods (even processed veggies).

Eating less gluten. Eating less starch.

Drinking one glass raw milk per day.

Supplementing Vitamin D, Keto-7, folic acid, mutlivitamin.

Trying to eat more peppers (sweet), and mustard.

Drinking Kombucha more (1 -2 times per week).

Concentrating on eating some good fat everyday, like almonds, avacado and olive oil.

I wanted to link many of the studies and articles to my reasoning as I know this list is CRAZY, but I ran out of time before lunch. If I can figure out how to edit I'll add these links.

I posted this as an introduction but also because I know there are a few people that even with calorie restriction and mild exercise like walking less than 3 mph have trouble losing the weight. That was me for 20 years. I would lose slowly and gain slowly but with an upward trend due to emotional/stress eating. I don't know what is working. I know that when I read green tea can raise your metabolism 5% I decided I'd take whatever help I can get especially since green tea has good antioxidants. I also am not overdosing on anything, I'm not drink 30 cups of green tea as it still has caffeine. I've decided to keep doing what I"m doing for as long as I can, I'm thrilled at 1.3 pounds per week.

I also like everyone else could use support encouragement. I'm a teacher and school starts back in one week. I'm worried I won't be able to stay steadfast once it starts. I am trying to be positive and feel like I can do well but I know it will be a challenge.

amyoung78

Anything is possible. Stick to it and you will reach your goals. Just always remember why you started and keep your mini goals in mind.
Preparing meals and snacks before hand always worked well for me. That way, the food is right there ready for me to eat and I am not left starving rummaging through trying to find something to eat at last minute.
I had tried MFP so many times in the past, this time is different, easier almost and I attribute that to making friends and listening to other like minded people's ups and downs. It's so nice to both get and give support.
Good luck in your journey.

kizanne1

Here are a few of the references for anyone who was interested.

Green Tea

http://www.webmd.com/diet/news/19991128/green-tea-boosts-metabolism-protects-against-diseases#1
http://www.bodybuilding.com/fun/9-tips-to-increase-metabolism.htm


HIIT metabolic effect beyond the end of the exercise itself. There are alot of articles in fitness mags but this is a Ph.d
https://www.unm.edu/~lkravitz/Article folder/metabolicEffectsHIIT.html

Lactobacillus rhamnosus
http://www.ncbi.nlm.nih.gov/pubmed/24299712
https://www.sciencedaily.com/releases/2014/01/140128103537.htm

General Gut Bacteria
http://www.scientificamerican.com/article/how-gut-bacteria-help-make-us-fat-and-thin/
http://www.livescience.com/48454-weight-losss-superfoods-for-the-gut.html

The Kombucha goes with the good gut bacteria. Yogurt.

Fat (there's lots of info about eating good fat to increase health and help burn fat.)
http://www.fitnessmagazine.com/recipes/healthy-eating/tips/why-non-fat-isnt-the-answer/

Vitamin D (only if you are deficient which I am, my doctor recommended this one)
http://www.webmd.com/diet/obesity/news/20150508/vitamin-d-supplements-might-help-some-lose-weight#1




This article has some great suggestions many of which they reference their source.

http://www.eatthis.com/best-ways-to-speed-up-your-metabolism


I'm not saying drive yourself crazy but I firmly believe it does matter what you eat not just calories. Your body is incredibly complex and is going to function better with better foods.

This is a long process and should be a change in lifestyle. I'm just trying to incorporate things into my lifestyle that helps. Green tea not only helps your metabolism but has great antioxidants. So a life long habit isn't bad.

queenliz99

Glad this is working for you but it is calories in and calories that rule the day. However you get there and whatever you want to believe works, good on you. Just keep going

JeromeBarry1

I wish you all success, but dang that looks complicated. I would have thunk we were making changes to our living and habits that we can keep forever. What you've got up there looks like a diet.

BodyzLanguage

You CAN do it! We're rooting for you.

stephanieluvspb

Sweet peppers and mustard??? I can't wait to hear this one.

kizanne1

stephanieluvspb wrote: »

Sweet peppers and mustard??? I can't wait to hear this one.

I don't eat those together. Peppers even sweet contain capsaicin which has benefits, I usually have sweet peppers in my salad and in any stir fries.

Mustard has been shown by Oxford Poly Tech to increase your metabolism 5% for several hours. So I have it when I eat a sandwich.

queenliz99

kizanne1 wrote: »

stephanieluvspb wrote: »

Sweet peppers and mustard??? I can't wait to hear this one.

I don't eat those together. Peppers even sweet contain capsaicin which has benefits, I usually have sweet peppers in my salad and in any stir fries.

Mustard has been shown by Oxford Poly Tech to increase your metabolism 5% for several hours. So I have it when I eat a sandwich.

Raise your metabolism by5% huh, where did you read this? Link?

kizanne1

JeromeBarry1 wrote: »

I wish you all success, but dang that looks complicated. I would have thunk we were making changes to our living and habits that we can keep forever. What you've got up there looks like a diet.

Well that is the point. I am trying to alter my habits. Drinking water, milk and tea doesn't seem so hard. Eating healthy fat snacks easy. Making sure I get enough fiber a little tougher until I found a snack that I really liked that was high in fiber. Putting mustard on a sandwich?

If I'm going to build new habits why not make them ones that have been shown to help heal my body and protect it from cancer.

It is insane to think that 1400 calories of twinkies is going to make as healthy a body as 1400 calories of natural food, antioxidants and anti-inflammatory foods.

I've heard and seen the CICO mantra my whole life. I know it works somewhat but it ignores lots of research that shows your body can burn more or less calories depending on what else is going on. If it was ONLY CICO I'd have managed 1.3 pounds per week along time ago. I have in the past managed to lose very slowly with CICO and hit many plateaus but with looking at what my body needs, cleaner foods, and recognizing some foods do more in the CO department I've seen better results.

kizanne1

queenliz99 wrote: »

kizanne1 wrote: »

stephanieluvspb wrote: »

Sweet peppers and mustard??? I can't wait to hear this one.

I don't eat those together. Peppers even sweet contain capsaicin which has benefits, I usually have sweet peppers in my salad and in any stir fries.

Mustard has been shown by Oxford Poly Tech to increase your metabolism 5% for several hours. So I have it when I eat a sandwich.

Raise your metabolism by5% huh, where did you read this? Link?

Well it is referenced in the article that I linked at the bottom.
http://www.eatthis.com/best-ways-to-speed-up-your-metabolism
I don't have the direct Oxford link handy.

kizanne1

Here's another that references the original study and adds the cancer fighting benefits as well.

http://www.lahealthyliving.com/healthiest-food/unbelievable-health-benefits-of-mustard/

but hey who doesn't like mustard? It's not like I chug the stuff in the morning but when I see an opportunity to add a little here or there I do.

kizanne1

Here's a link to another abstract but I don't have free access to the scientific journal.

http://www.ncbi.nlm.nih.gov/pubmed/3957721