Biggest Loser competition at my gym....tips for success!

DawnieB1977

Hi! My friend has convinced me to sign up for a Biggest Loser competition at my gym, starting at the end of Sept. I know it's a bit of fun, but the competitive part of me would at least like a chance to win £500 It lasts for 8 weeks.

I'm currently 13.5 weeks post partum with my third baby, and unfortunately I gained weight, hence the need for the biggest loser! I was pretty much at my ideal weight pre-pregnancy. I'm 5'6 and was 154lbs and a UK10/12 (US 6/8). I haven't weighed myself as I'm too scared to step on the scale, but my guess is I need to lose around 28lbs.

I've been exercising since 6.5 weeks post partum and I'm doing 5 lots of exercise a week - a combination of a personal training session, step, Zumba, spinning, aerobics, fitball, and gym sessions. I also go for walks a lot with my kids (the big ones are 5 and 3).

I'm planning on increasing my exercise a bit for the competition, maybe having an extra PT session each week, and also doing 2 classes on some days. My older kids will be back at school/nursery so I'll be walking them there/back and able to go for long walks with my baby in the pram.

I'm eating around 1600 calories a day, and I do a treat day once a week which usually involves some homemade cookies or cake, and I don't usually go above calories. I don't eat back exercise calories either. I think what I eat is generally healthy, and I aim for a lot of protein.

So, any advice welcome

psuLemon

My biggest tip to cheat the system. On the last 2-3 weeks, go very low carb, like less than 50g of carbs a day. This way your body will store less water weight/glycogen. When you do eat carbs, make them veggies, especially veggies high in magnesium and potassium since they help offset sodium.

Just keep in mind, when you add those carbs back after the competition, the water weight will come back on. If you want, drop carbs to 100g now to get used to being on lower carb. Just bump up your fats and protein a bit. You can do this with macros around 25% carbs, 35% protein and 40% fats.

LivingtheLeanDream

GO FOR IT Dawn :-D

You can do this and what an incentive!! keep your eyes on the prize

I also agree with above poster, cut back on carbs, I find when I do the pounds just drop off so keep that in mind.

I still think you should weigh in as no way do you have 28lbs to lose, from your profile pic you look slim.

Wishing you the very best

Ruth xo

DawnieB1977

Aww thanks Ruth! I think I do though. My 'fat' jeans lol don't fit properly and when I was at this stage after my 2nd baby I still had about 28lbs to go. It took me about 9 months after the last 2 to get to this point, so I'm happy to be there at 3 months!

I think I'll definitely try dropping my carbs, maybe in the 2nd half of the competition to have more of an impact. I generally try not to eat too many and have sometimes been swapping rice for quinoa, and white potatoes for sweet potatoes. I try to only have one slice of bread a day.

LivingtheLeanDream

then I really can't understand why the weight isn't dropping off you but the body does take time to adjust after a baby.

psuLemon

OP, do you use a food scale?

BarbieAS

If you're breastfeeding, you'll want to be super careful with creating too big of a calorie deficit and/or going low carb. It also could be a reason your body would hold on to weight. If you're not...rock it out.

My biggest tip is not to show up here 5 days before the competition ends asking how to drop 8lbs before your final weigh in :laugh: . That NEVER happens around here .

But, that being said, my real advice sort of plays into the joke above. There's nothing wrong with cutting carbs down to 20 or so grams per day the last 2-3 weeks in order to drop a few extra pounds of water weight, but CONSISTENCY is going to be key, here. Keep your eyes on the prize. Try not to fall into the "oh, I can have this milkshake even though it puts me over my goal for the day by 850 calories, because the competition doesn't end for another 7 weeks, I can make it up" trap.

Also, I would never advise anyone to CHEAT, per se....but if you wanted to eat a nice big salt-filled dinner the night before the first weigh in and then maybe drink a nice big bottle of water a couple minutes before it, that couldn't hurt anything....:smokin:

xxghost

How exciting! Competitions like this can play a big role in keeping you motivated.

My advice is to drink water. A lot of water. Bumping up your exercise will require more water, as your muscles will need water to heal. Unfortunately, water retention is a very real, and very annoying thing. Even a pound or less of water weight can make it look like nothing was accomplished the whole week prior. Do your best to watch your sodium the day or two before weigh-in, and keep drinking water!

Best of luck!

DawnieB1977

If you're breastfeeding, you'll want to be super careful with creating too big of a calorie deficit and/or going low carb. It also could be a reason your body would hold on to weight. If you're not...rock it out.

My biggest tip is not to show up here 5 days before the competition ends asking how to drop 8lbs before your final weigh in :laugh: . That NEVER happens around here .

But, that being said, my real advice sort of plays into the joke above. There's nothing wrong with cutting carbs down to 20 or so grams per day the last 2-3 weeks in order to drop a few extra pounds of water weight, but CONSISTENCY is going to be key, here. Keep your eyes on the prize. Try not to fall into the "oh, I can have this milkshake even though it puts me over my goal for the day by 850 calories, because the competition doesn't end for another 7 weeks, I can make it up" trap.

Also, I would never advise anyone to CHEAT, per se....but if you wanted to eat a nice big salt-filled dinner the night before the first weigh in and then maybe drink a nice big bottle of water a couple minutes before it, that couldn't hurt anything....:smokin:

Would the salt dinner then the water make you heavier temporarily? Good plan lol. Either that or hide some weights in my trainers haha. I don't eat a lot of salt and don't usually have processed food, so that would definitely have an impact!

I don't go over my calorie goal now, so I'm not likely to then! That's not a problem.

I do have a food scale and weigh things like porridge oats, jacket potato, the frozen blueberries I had for breakfast this morning etc. I don't weigh lettuce, cucumber and things like that because if I'm wrong there's. difference of maybe 2 calories. I don't eat exercise calories back and am usually under my allowance to allow for anything I might misjudge.

I am losing weight Ruth, but it does take time. I found the last two times I'd lose slowly in the beginning then all of a sudden it would come off. Hopefully that sudden loss will happen around the start of Oct

WalkingAlong

Resist the urge to add exercise toward the end and instead do the opposite-- scale back. You should lose some water weight from your muscles. If you must up your calorie burn, walk a lot instead.

Good luck!

DawnieB1977

I should also add that after my 2nd child (who was 3 in May) I lost 66lbs, which was all my baby weight and then some. So I am just doing what I did then, so I know it does work. If anything I'm more active now as I have 2 older kids to run round after.
I did log and eat at a deficit for my first trimester, and I gradually upped it to maintenance, and I exercised until 38 weeks pregnant. So I'm not quite sure why I gained. I guess some women do just gain weight in pregnancy. C'est la vie.

I'm not breastfeeding by the way, well only once a day. All my children have lost too much weight despite me non-stop feeding them, so I've had to introduce formula early on, which I'm very sad about, but it does have the one advantage that I can exercise a lot.

DawnieB1977

Resist the urge to add exercise toward the end and instead do the opposite-- scale back. You should lose some water weight from your muscles. If you must up your calorie burn, walk a lot instead.

Good luck!

Oh ok, I didn't think of that! Thanks.

LivingtheLeanDream

Our bodies are strange things :S it takes us a while to see the pattern of our weight loss, we can eat the same 1600 cals week in /week out and do same exercise yet stay the same some weeks then other weeks drop 1/2lb - you'll get your drop soon, I'm sure of it.



ps eating chinese/indian food makes me gain 4lbs over night with the salt content.

Agree with the scaling back on exercise the few days before the final weigh in for competition, that will definately give you a good drop as well - the muscles hold up to 5lbs of water for repair.

StaciMarie1974

Tips for success in the competition... Before your official 'weigh in' have 2-3 high sodium days and eat a big meal/drink lots of water before weighing in.

That will give you an advantage on your starting weight - which would also make up for the fact that you've started your efforts before the competition begins.

DawnieB1977

Thanks everyone

I think I'll have some salted popcorn the day before and then drink lots of water.

I was thinking of maybe getting some protein shakes to have for breakfast with some fruit and oats, as a smoothie. Then having things like natural yogurt, fruit, cottage cheese as snacks, maybe ham omelette for lunch, and chicken/fish and veggies with quinoa or sweet potato for dinner. I need to still make meals my kids will eat, and they love chicken and fish, and they can have white potatoes instead. That's pretty much what I eat anyway!

How many days before the end should I cut down on exercise?

No_Finish_Line

My biggest tip to cheat the system. On the last 2-3 weeks, go very low carb, like less than 50g of carbs a day. This way your body will store less water weight/glycogen. When you do eat carbs, make them veggies, especially veggies high in magnesium and potassium since they help offset sodium.

Just keep in mind, when you add those carbs back after the competition, the water weight will come back on. If you want, drop carbs to 100g now to get used to being on lower carb. Just bump up your fats and protein a bit. You can do this with macros around 25% carbs, 35% protein and 40% fats.

aside from pointing out how much more important nutrition will be over working out, this is probably the best tip that can be given.

its amazing how much water weight you can carry and thats low carb is extreamly effective at getting rid of it.

No_Finish_Line

Aww thanks Ruth! I think I do though. My 'fat' jeans lol don't fit properly and when I was at this stage after my 2nd baby I still had about 28lbs to go. It took me about 9 months after the last 2 to get to this point, so I'm happy to be there at 3 months!

I think I'll definitely try dropping my carbs, maybe in the 2nd half of the competition to have more of an impact. I generally try not to eat too many and have sometimes been swapping rice for quinoa, and white potatoes for sweet potatoes. I try to only have one slice of bread a day.

i don't know how long the comp is but if you start the low carb about two weeks from the end i'd think that would be enough time to get most of its water eliminating benefits... maybe even just a week

DawnieB1977

Aww thanks Ruth! I think I do though. My 'fat' jeans lol don't fit properly and when I was at this stage after my 2nd baby I still had about 28lbs to go. It took me about 9 months after the last 2 to get to this point, so I'm happy to be there at 3 months!

I think I'll definitely try dropping my carbs, maybe in the 2nd half of the competition to have more of an impact. I generally try not to eat too many and have sometimes been swapping rice for quinoa, and white potatoes for sweet potatoes. I try to only have one slice of bread a day.

i don't know how long the comp is but if you start the low carb about two weeks from the end i'd think that would be enough time to get most of its water eliminating benefits... maybe even just a week

It's for 8 weeks. I did a month of low carbs when I got engaged years ago to kick start weight loss and it really worked, and I didn't gain when I increased carbs after.

LivingtheLeanDream

Dawn, did you always struggle with your weight? or is it more since having children? just something I was wondering if you don't mind me asking

Ruth xo

DawnieB1977

Dawn, did you always struggle with your weight? or is it more since having children? just something I was wondering if you don't mind me asking

Ruth xo

I was overweight as a teenager and lost loads at university, and even more in my early 20s, then put some on when I did teacher training, lost it for my wedding, then have gained with each child. My dad is incredibly overweight, and my mum isn't thin. My brother used to be overweight and lost loads when he was early 20s and has kept it off. Like me, he has to exercise loads to maintain weight loss. My sister is also overweight. We never ate badly as kids, were never allowed McDonald's, never had take away etc, and we walked everywhere since my mum didn't drive. Just bad luck I guess.

LivingtheLeanDream

Dawn, did you always struggle with your weight? or is it more since having children? just something I was wondering if you don't mind me asking

Ruth xo

I was overweight as a teenager and lost loads at university, and even more in my early 20s, then put some on when I did teacher training, lost it for my wedding, then have gained with each child. My dad is incredibly overweight, and my mum isn't thin. My brother used to be overweight and lost loads when he was early 20s and has kept it off. Like me, he has to exercise loads to maintain weight loss. My sister is also overweight. We never ate badly as kids, were never allowed McDonald's, never had take away etc, and we walked everywhere since my mum didn't drive. Just bad luck I guess.

Only remembering to come back and check this thread out now - wish we could get a notification about these...
So perhaps genes do play a part in our weights the bright side is you know you can do it, just be patient and keep working on it and in a few months you should feel fabulous xo