Biggest Loser at work - advice appreciated!

mckay023

So my work has announced a "Biggest Loser" contest and I'm determined to win! The prize depends on how many people sign up, but could be a cruise or vacation and that makes me want to get my @$$ in gear! The contest is 12 weeks with the first weigh-in next Friday.

A bit of history: I have been on MFP off-and-on for a few years and have been back on track fairly well since Jan 1 (5 lbs down so far). I lost 28 lbs last summer/fall, gained a few back over the holidays, and am ready now to really get fully back on the wagon. I currenty exercise about 4 days a week, 30-45 minutes/day varying beteween walking and Turbo Jam. My daily calorie goal is about 1350. I usually start my day with an "omelet," consistsing of one egg, a few thin slices of ham and some cheese, lunch is typically a salad or soup and greek yogurt, dinner is grilled/broiled meat, veggies, and maybe a slice of low-cal toast. I then will have a bit of jello mousse with a dollop of whipped cream for a little snack.

So here's what I'm wondering. I am at 245 now. Ideally (beyond the contest), I'd like to be between 160-180. Obviously it's not going to happen in 12 weeks, but (again) obviously, I'd like to lose as much as possible between now and then. Should I really start upping the exercise now or wait until after the first weigh-in next week? I'm worried about plateauing half-way through the contest and losing out to some slick guy who can just say he wants to lose weight and drop 20 lbs in a week. I KNOW I can do this but want figure out the best strategy to get me to the top! I'm upping my exercise goal to 1 hour/day (walking/jogging/turbojamming) and am going to cut out the breads/pastas/potatoes while upping the veggies, fruits, and lean meats. I LOVE my dairy (yogurt, milk, cheese), but wanted to get opinions about whether I should start cutting back on that too. Any advice is appreciated and I'm looking forward to joining the community side of MFP for motivation and support!

nachodman

mckay023:
Here is some advice from the folks at the Mayo Clinic about avoiding a plateau. But first, hold off and weigh in first...you want to have all your weight loss count...continue what you are doing and when contest time comes around, push it, but be careful, 'healthy and safe' weight loss should be limited to 2 pounds/week. while some folks can and do drop more, it is really not safe nor will it last at that pace. Your body will adjust to your new weight, your new BMR etc. but here is the article from the Mayo Clinic to answer some of your questions about the plateau:
The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop is normal. In part this is because when calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that's mostly water.
A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You burn fewer calories than you did at your heavier weight even doing the same activities. Your weight-loss efforts result in a new equilibrium with your now slower metabolism.
At this new equilibrium, calories eaten equals calories expended. This means that to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won't lead to more weight loss.
How can you overcome a weight-loss plateau?
If you're at a plateau, you may have lost all of the weight you will, given the number of calories you're eating each day and the time you spend exercising. At this point, you need to ask yourself if you're satisfied with your current weight or if you want to lose more, in which case you'll need to adjust your weight-loss program.
If you're committed to losing more weight, try these tips for getting past the plateau:
• Reassess your habits. Look back at your food and activity records. Make sure you haven't loosened the rules, letting yourself get by with larger portions or less exercise.
• Cut more calories. Reduce your daily calorie intake by 200 calories — provided this doesn't put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from feeling hungry all of the time, which increases your risk of overeating. In addition, this reduced calorie intake should be sustainable. If not, you'll regain the weight you've lost and more.
• Rev up your workout. Increase the amount of time you exercise by an additional 15 to 30 minutes. You might also try increasing the intensity of your exercise, if you feel that's possible. Additional exercise will cause you to burn more calories. Consider adding resistance or muscle-building exercises. Increasing your muscle mass will help you burn more calories.
• Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yard work or vigorous spring cleaning.
Don't let a weight-loss plateau lead to an avalanche
If your efforts to get past a weight-loss plateau aren't working, talk with your doctor or a dietitian about other tactics you can try. You may also want to revisit your weight-loss goal. Maybe the weight you're striving for is unrealistic for you. If you've improved your diet and increased your exercise, you've already improved your health even without further weight loss. For those who are overweight or obese, even modest weight loss improves chronic health conditions related to being overweight.
Whatever you do, don't revert back to your old eating and exercise habits. That may cause you to regain the weight that you've already lost.