~ How did I do it ? My way ....

OSC_ESD

I get a lot of inbox messages asking me for suggestions and advice on how to lose the weight in a healthy manner ... and more importantly ... asking me how I did it. So the last message I replied to ... I decided to post to a forum that others can read as well .... Here is my response to what I know worked for me :

When I first started my journey I never ate back my exercise calories and that worked for me in the beginning ... I consumed anywhere from 1200 to 1400 calories a day. The weight came off steadily and easily ( 2 lbs a week ) ... but as I got closer to my goal I hit a plateau ... my body was screaming for fuel ! I had to reevaluate everything I was doing ... it was just crazy ! I know science and the numbers 3500 calories burned = 1 pound lost ( 7 days a week x 500 extra calories burned a day ) easy enough, right ? ... But how could this not be working anymore ??? I would ask myself this daily ...

After doing my research and talking to a lot of fitness people ... I became very much aware of the fact that my body / muscles needed more nutrition to survive on. I also learned that what you eat makes a HUGE difference in how you will lose. The " numbers " weren't just about calories anymore .... everything plays a part in the end results each and every day. I changed everything about my habits ... I gave up " most processed foods " ... anything with more than 5 ingredients was a no no. I try to eat " one ingredient " foods on a daily basis. Think nuts, seeds, whole grains, veggies, fruits, fish ... and my personal fave ... " Sushi ". In the beginning it was all about cardio ... after losing a good amount of weight ... strength training plays a HUGE rule in how you will look and feel. In order to tone up and build a nice physique ... you need to find a happy medium including both cardio and strength training.

I used to exercise like a machine .... burning 1000+ calories a day was a piece of cake ... this also worked against me ... if you burn like that .. you have to eat more like that ! I just couldn't fathom getting up to 2500 or 3000 calories a day and still losing weight ???? Well, even today I don't get that high .... but I do range from 1400 to 2200 depending on the day. I do try to zigzag my intake as much as possible. Always shake your metabolism up ... never get routine or it to will adjust.

I hope this helps ... it's a lot to take in. The bottom line is ... you really have to try different things and find what works for you. I am still down to my last 20 to 25lbs to lose ... and well, it might take awhile to accomplish this .... but fueling my body and building muscle is way more important to me than losing 1 to 2lbs a week.

There a few different " types " of people on this site and they all have their opinions ... let me elaborate for just a brief moment :

1. The " Average " person who just wants to look and feel good. Not trying to get " ripped " or win any contests.
2. The " Curious " person who lost the weight and then realized feeling good and looking good can differ quite a bit.
3. The " Next Level " person is the one who achieved their goal and now wants a little more ... ABS, definition, nice build.
4. The " Machines " are the people who eat, breathe and sleep fitness .... they know what and how to achieve prime results.
5. The " Experts " are in name only ... BUT, what an elite group they are ! The complete and total package.

For most of us ... we start out average, and sometimes that's just enough. But then there are some of us who get curious and we start to wonder " what if " ... then comes the next level ... we want more, we one day want to be a " machine ". And the rest of us just leave it up to the experts !

There is nothing wrong with being any of the above ... whatever works for you is what's best for you. And those of you just starting out ... the path is clear ... you just have to choose the right one for you. Allow the forums and the wealth of information on here be used as a tool ... the support is incredible and the knowledge is just priceless. I am so thankful for all of my friends and often seek ... pick their brains for ideas and solutions. Never just give up .. reach out instead !

If I can help anybody find their way to a healthy lifestyle ... than I have another reason to smile ! :happy:

Best of luck to all of you ... Never give up on something soooo important and that truly has the potential to turn your life around !

:flowerforyou:

Iamjulez

Well, just for the heck of it... can you look at my diary and tell me (besides not eating enough vegetables and fruits - which I go shopping for groceries again on friday! Until then I'm out!) and water intake... how am I not losing weight? I've been into it for over a week and I haven't lost anything... no inches (not even centimeters) and no weight... It's VERY frustrating to me. I'm watching calories, drinking water, doing exercise. I'm watching what I eat, do not drink soda, do not eat complex sugars (besides a brownie I had today) and do not eat fast food...

How long did it take you to start losing calories?

OSC_ESD

Well, just for the heck of it... can you look at my diary and tell me (besides not eating enough vegetables and fruits - which I go shopping for groceries again on friday! Until then I'm out!) and water intake... how am I not losing weight? I've been into it for over a week and I haven't lost anything... no inches (not even centimeters) and no weight... It's VERY frustrating to me. I'm watching calories, drinking water, doing exercise. I'm watching what I eat, do not drink soda, do not eat complex sugars (besides a brownie I had today) and do not eat fast food...

How long did it take you to start losing calories?

Your diary is not public .... but your baby is gorgeous !!!

" I've been into it for over a week and I haven't lost anything... no inches (not even centimeters) and no weight... It's VERY frustrating to me. "

My friend ... nothing worthwhile happens in just a week. There is soooo much information out there on how to get started. I don't know much about you ... but if you can view my diary and compare it to not only yours ... but as many diaries as possible ! Sometimes we think we are cutting the right things and adding the right things .... but in reality we do not look beyond the label. Find out exactly what your eating ... If your not eating much veggies / fruits .... I guarantee your calories are coming from some foods that are sabotaging your best efforts.

Sometimes when first starting out ... we need to follow a regimen ... to get familiar with the " right " foods. I encourage you to look into something you would enjoy .... I am a firm believer if you don't love it ... don't eat it ! But at the same time ... don't pass up any opportunities to try something healthy / new ! You never know what just might be your new favè !

Just be patient ... and know that in the long run every ounce of sweat, every tear that falls and every push will get you right where you belong .. HEALTHY !

:flowerforyou:

Iamjulez

I'm sorry, I didn't realize my diary wasn't public!

I know it's only been a week+ and I realize it's going to take a bit to get my body started up again... but it feels like FOREVER lol

Thanks for the encouragement. I do eat pretty healthy, I've had to because of gallbladder/liver problems. I've cut down even more since starting this diet limiting sugar intake, carb intake, processed foods, cutting out fast food and soda/sugar filled drinks. (I didn't buy enough the last grocery shopping tour of fruits and veggies so I ran out, I normally do eat SOME, just not near the amount I should, although I was eating a salad for every lunch)

I think I just wish I had a magic 8 ball to tell me when my body will start producing results.

It seems like everyone else has seen results pretty immediately.

cindaboo1

Very good advice friend!! I agree 101% It's alot of trial and error but if you stick with it, it's worthwhile!!! Thanks for the post! :flowerforyou:

rhiawiz57

I think I just wish I had a magic 8 ball to tell me when my body will start producing results.

It seems like everyone else has seen results pretty immediately.

You're not alone! I've been working SUPER hard, have worked out 20 of the last 22 days, and lost some weight in week one, but haven't lost much at all in weeks 2 or 3 (so far) and no inches.

i do however know i FEEL better, and have SO much more energy already! perhaps this is taking a while to translate into RESULTS, but my motivation is that i enjoy all this new energy, it's awesome, and my body feels like it's firming whether the scale says anything different or not!

so please stick with it and know that NOT "everyone else" is losing weight fast and right away! some do sure, but not all of us, and that has to be OK!

HeartlessHarlot

I'm sorry, I didn't realize my diary wasn't public!

I know it's only been a week+ and I realize it's going to take a bit to get my body started up again... but it feels like FOREVER lol

Thanks for the encouragement. I do eat pretty healthy, I've had to because of gallbladder/liver problems. I've cut down even more since starting this diet limiting sugar intake, carb intake, processed foods, cutting out fast food and soda/sugar filled drinks. (I didn't buy enough the last grocery shopping tour of fruits and veggies so I ran out, I normally do eat SOME, just not near the amount I should, although I was eating a salad for every lunch)

I think I just wish I had a magic 8 ball to tell me when my body will start producing results.

It seems like everyone else has seen results pretty immediately.

There are some people we all love to hate. All they do is cut a few calories and get a little more active and the weight starts falling off. However, that's not really the norm. I've been a yo-yo'er since I was about 15. By the time I actually got serious about losing weight (about 6 years ago) I went from 297 to 240 in a little under a year by cutting out 75% of my carbs and 100% of added sugars. I stalled when I got pregnant with my son, and time with a baby/toddler just flies by. I'm finally back at it (four years later) and took two months to lose 9 pounds, and it took almost two weeks to get the scale to show the weight loss. (my last weigh in was on my cycle and I always have extra water weight, so I'm showing 7 pounds lost)

Keep at it, learn to just roll with it. If you're still not seeing any results after a full month, look at trying something different.

One of my biggest problems was getting discouraged because I'd only look at the big picture of the 80 pounds I was trying to lose. It really helped me to make several smaller goals out of the big one. I'm down 9 pounds, almost to my Spring 10 pound goal. I have another goal to lose 10 pounds my the end of June, another 10 by the time my kiddo goes Back to Head Start end of August...... It's SO much easier to look at losing 10 pounds, rather than 80.