lose just 22 pounds

PixieQueen25

Hey my fitness pal friends..... I have had problems in the last year losing weight. I have taken lots of advice from lots of people. I have done several workout methods including INSANITY. Maybe I'm thinking this out wrong or trying to hard. It's no secret to many I have hypothyroidism and PCOS. I have struggled for 4 years to lose the weight I once lost and nothing. Please as much advice is greatly appreciated. I now just want to lose 20 pounds. That in itself would be a miracle.

StaciMarie1974

Log everything you eat, including cooking oils/condiments/beverages.

Weigh all solid food on a digital scale, and log accurately. As in 105g of banana instead of '1 medium banana'. Measuring spoons & cups: use for liquids only.

Eat at a deficit. There are several online calculators to estimate your total daily calorie expenditure - use one and subtract 500. Such as if its 2050 then less 500 is 1550. Eat at that level, weighing & logging all, for 4-5 weeks. Assess.

becs3578

For me I started with the working out (Crossfit). Didn't really change my diet fora few months. Then I took on the PALEO method and ate food that was PALEO approved. Only 6 months ago did I start tracking my calories and trying to stay within a certain number.

Have you thought about perhaps trying paleo, or perhaps zone (40 % protein, 30 & fat 30% carbs). I have started doing those percentages (or as close as I can get) now too and I think it is helping me with the last few lbs. Also noticed you are logging? I know that helps keep me on target.

Branstin

There are several groups on this forum dedicated to people with your condition. Click on the "Groups" option located at the top of this page and use the "Search" feature. In addition, you should be working with a qualified dietitian to help you create a weight loss program that works with your medication.

ZOOpergal

I lost 21 lbs in 5 months simply by using this website and staying at my calorie goal. I was also riding my mike to work, 3miles a day. Other than that I didn't change my lifestyle much. Did the trick for me.

socalkay

Since you have hypothyroidism and PCOS, is your doctor involved in your weight loss efforts? If you have been here 4 years and taken advise from many with no results, maybe you need some expert help.

I see lots of info on the web targeted at these conditions and weight loss. From Web MD:
In addition to taking medication, adding healthy habits into your lifestyle can help you keep your weight under control:

Eat a high-fiber, low-sugar diet. Load up on fruits, vegetables, and whole grains. Avoid processed and fatty foods to keep your blood sugar levels in check. If you’re having trouble eating healthy on your own, talk to your doctor or a dietitian.

Eat four to six small meals throughout the day, rather than three large meals. This will help control your blood sugar levels.

Exercise for at least 30 minutes a day on most, if not all, days of the week.

Work with your doctor to track your cholesterol and blood pressure levels.

If you smoke, get involved in a program that can help you quit.

http://www.webmd.com/women/polycystic-ovary-syndrome-pcos-and-weight-gain?page=2

Good luck!

MKEgal

The only way to lose weight (short of amputation or delivering a baby) is to eat fewer calories than your body needs to run.
Because of your medical problems, that number may be much lower than what would be expected with a healthy person of your height.
Check with your doctor.
What might work for me to lose 1 lb a week (500 cal deficit) might do nothing for you. You might need a 1000 cal deficit, and that might put you under 1200 cal per day, which means you should be supervised by a doctor.

I agree with the advice to weigh & measure everything, accurately.

Some suggestions:
http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

MKEgal

One suggestion that some people find slightly unusual:
eat a large breakfast.
Here are studies supporting the idea that eating most of your calories early in the day causes more weight loss than other eating patterns.

"Breakfast is associated with lower body weight ... "
http://www.ncbi.nlm.nih.gov/pubmed/24898236

This study compared eating a small breakfast, medium lunch, and large dinner, [200, 500, 700 cal]
with eating a large breakfast, medium lunch, and small dinner [700, 500, 200 cal].
"The [large breakfast] group showed greater weight loss and waist circumference reduction ... fasting glucose, insulin [&] triglycerides ... decreased significantly to a greater extent in the [large breakfast] group."
In addition, hunger was less and satiety was greater.
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/23512957
Full text:
http://genetics.doctorsonly.co.il/wp-content/uploads/2013/07/Jakubowicz-at-al-Obesity-2013-oby20460.pdf

"subjects assigned to high caloric intake during breakfast lost significantly more weight than those assigned to high caloric intake during the dinner"
Abstract: http://www.ncbi.nlm.nih.gov/pubmed/24467926
Full text: http://www.tradewindsports.net/wp-content/uploads/2014/03/Nutrient-Timing-and-Obesity-2014.pdf

"data suggest that a low-calorie Mediterranean diet with a higher amount of calories in the first part of the day could establish a greater reduction in fat mass and improved insulin sensitivity than a typical daily diet."
http://www.ncbi.nlm.nih.gov/pubmed/24809437

jaimekbee1219

I have PCOS as well and for us it is not always as simple as calories in/calories out because of other factors such as our hormone levels and problems processing sugar/carbs. There's a great group on here that is a wealth of information - P.C.O.Sis. It's pretty active and there are tons of posts that you may find helpful. I've learned a lot from the other women there - some of them have put in a lot of time and effort into their research. Definitely check it out!!! I think you could benefit from it.