How did you kick-start your weight loss?

9inelives

I decided last month to jump back on the Slimming World bandwagon after jumping on the scales for the first time in a while! Finding out you are 20lbs HEAVIER than you thought you were really does make you want to get your *kitten* in gear.

My issue is that I have been losing and putting back on the same stone or so for the past few weeks, and I'm not sure if it's water or not. I'm eating more calories than I used to on the slimming world plan (unlimited pasta, rice and potatoes will cause that I suppose) but I am bingeing a lot less due to hunger.

I WILL get round to doing some workouts after payday when I can buy the right outfit to run in.. but what did you guys do to see the first big difference on the scales?

ArroganceInStep

I've looked through your diary a bit. Few questions:

1) How would you describe your diet?
2) How good would you say you are at recording calorie intake/expenditure (also how do you get your numbers)?
3) How do you feel on your diet?
4) Are you only tracking weight or other measurements as well?

clairabell2024

Hi,

I just looked at your diary too.... it looks ok not 'clean' but im not one to lecture on that since neither is mine lol

I will say one tiny thing though, the tesco baking potato is wrong hun! Theres no way 80 cals in a 250g potato... ive seen that evil little record before when searching for potatoes! haha!

But as for kick starting your weight loss, i would recommend Jillian Michaels 30 day shred DVD £5.00 off Amazon and the workouts are 20 minutes long! Ive never been one for work out dvds before i came accross Jillians! Search the forums for results from her dvs theres hundreds!

Good Luck and i hope everything works out for you!

xx

9inelives

Thanks for the help.

1) A bit unorganized. Flawed but with good intentions?

2) I feel more confident logging EVERYTHING now..

3) A bit restricted, but recording things gives me structure. I usually plan ahead.

4) I measure my waist, hips and neck but they've stayed the same when my weight fluctuates.

ArroganceInStep

Thanks for the help.

1) A bit unorganized. Flawed but with good intentions?

2) I feel more confident logging EVERYTHING now..

3) A bit restricted, but recording things gives me structure. I usually plan ahead.

4) I measure my waist, hips and neck but they've stayed the same when my weight fluctuates.

That's a very good start. One of the biggest problems (my opinion, of course) with following a regimented diet is that it's so damn hard to accurately assess caloric intake, and even harder to measure caloric expenditure. Remember to keep that in mind, the more complete and accurate your logging is, the better off you'll be.

Once you're confident that your logging is solid, and as accurate as possible (suggestion: food scales are the shiznit), read this: http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html

Starting an exercise regime as early as possible can go a long way towards positive body recomposition. Resistance training (the most efficient of which is heavy lifting, check StrongLifts 5x5, Starting Strength, and/or New Rules of Lifting for Women) is extremely beneficial in this regard. Cardio work helps with generating a calorie deficit and has positive health benefits beyond just weight loss.

If at that point you're still having issues, reference the method listing in this article: http://www.bodyrecomposition.com/fat-loss/adjusting-the-diet.html

Namely:
Average Weekly Fat Loss
Less than 1 lb/week: Reduce Calories by 10%
1-1.5 lbs/week: No Change
2+ lbs/week: If there is performance loss, Increase Calories by 10%

I referenced Lyle McDonald twice already...that's cause he's awesome.

The biggest piece of advice I can give you beyond that is to take small steps, gradually, and to assess the heck out of everything before you make changes. If you change 10 things at once every week, you'll never have time to really see if something worked, and even if it did you won't know exactly what it was that generated those results.

"OMG I JUST GAINED 4 LBS!!!!!1!" -> "Did you have a lot of sodium or do something that would cause you to retain water?"
"OMG I'M NOT LOSING WEIGHT FAST ENUF!!!!!1!" -> "How long have you been doing this? Are you expectations realistic?"
"OMG I JUST POOPED OUT A LUNG!!!!!!!1!" -> "Ok that's worth freaking out about, have you been juicing?"

Good luck.