need other's opinion

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AmberDawn930
AmberDawn930 Posts: 19 Member
in Health and Weight Loss
I just would like an outsiders opinon, maybe with someone more knowledge with working out and weight loss. Would someone please check out my diary and give me some tips on how i can continue to lose. my goal is 2.5 lbs/wk to meet my goal. This week my exercise has been lacked due to no vehicle but typically go 2-3 times a week for at least an hour. Any advice you guys can give would be greatly appreciated.
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  • psuLemon
    psuLemon Posts: 38,411 MFP Moderator
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    First, aim for 2 lbs max per week and even then don't worry as much about weight. Fat loss is much better than fat and muscle loss. Also, no one maintains 2 lbs per week. The closer to a normal weight, the slower the weight loss. Second, I would recommend dropping the fast food. It's loaded with sodium so it will mask some weight loss. Next, I would look to increase protein to at least 150g's. If you up protein and fats, you will decrease carbs, which will lead to additional water weight loss as you will store less glycogen. And lastly, I don't know you do for exercise, but if you haven't started with weight training, add it into your regime. While weight loss might slow because you can prevent muscle loss, you will lose more fat and have a tighter body sooner and it may be possible you will get your body at 150 lbs or 145lb as opposed to 135. As I always say, weight loss makes you look good in clothes, but fat loss makes you look good naked. If you think you will ever had a goal of looking fit, just start on that track as it's harder to gain muscle to maintain it.



    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
  • mmapags
    mmapags Posts: 8,934 Member
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    A couple of observations and a couple of questions.

    First, there seems to be a lot of fast food and restaurant food in your diary. Not a blanket negative but sometimes not the most nutritionally dense foods and high in sodium. This could lead to some water retention and mask fat loss. Secondly, 2.5 lbs per week is very agressive. You may want to consider and more moderate goal like 1 lb per week or 1.5 lbs per week. Part of the whole idea here is to slowly learn newi sustainable habits to keep the weight off for good. There can also be issues with things like adaptive thermogenesis, which is the down-regulation of your metabolism to much lower calorie intake which then leads to easier fat storage as your diet goes back to normal.

    Which leads to a couple of questions. How tall are you and what is your current weight? Are you eating back exercise calories?The more you have to lose, the safer it is to be more aggressive at the start.

    Here is a great article that covers some of what I'm talking about.
    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html
  • mmapags
    mmapags Posts: 8,934 Member
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    So, my friend psulemon and I were typing at the same time with much of the same advise! I forgot to mention the protein ratio. He remembered.
  • wibutterflymagic
    wibutterflymagic Posts: 788 Member
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    First, aim for 2 lbs max per week and even then don't worry as much about weight. Fat loss is much better than fat and muscle loss. Also, no one maintains 2 lbs per week. The closer to a normal weight, the slower the weight loss. Second, I would recommend dropping the fast food. It's loaded with sodium so it will mask some weight loss. Next, I would look to increase protein to at least 150g's. If you up protein and fats, you will decrease carbs, which will lead to additional water weight loss as you will store less glycogen. And lastly, I don't know you do for exercise, but if you haven't started with weight training, add it into your regime. While weight loss might slow because you can prevent muscle loss, you will lose more fat and have a tighter body sooner and it may be possible you will get your body at 150 lbs or 145lb as opposed to 135. As I always say, weight loss makes you look good in clothes, but fat loss makes you look good naked. If you think you will ever had a goal of looking fit, just start on that track as it's harder to gain muscle to maintain it.



    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

    I agree with this. 2.5lbs a week is too much. If you want to do this the healthy, sustainable way you need to drop your weekly loss to 1-1.5lbs/week(IMHO) Do you want to look good for one occasion or for the rest of your life. Most often people that drop weigth fast do not keep it off because you've done such drastic measures to get there you can't keep it up.
  • cattrill
    cattrill Posts: 74 Member
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    My advice is pretty similar to everyone elses! Smaller goals are more motivating and easier to achieve, plus small changes are more likely to become permanent and lead to a healthier lifestyle in general.

    As for the food, I would add the sodium column to your diary as with things like Mcdonalds they are usually loaded with unhelpful stuff like that. Maybe start to prepare more fresh meals at home, particularly breakfast if you eat it before working out.
  • AmberDawn930
    AmberDawn930 Posts: 19 Member
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    ok for working out what i typically do when i go to the gym is 30-60 mins on the treadmill at about 3.0-3.5 pace. The treadmills at my gym have tv's on them so ususally what i do is go at the beginning of the hour and find a show that i like to watch and i will walk the show and run the commercials (usally at 4.3 for around 4 mins or however long the commercials are) then i do, do a little weights, usually like the chest press, shoulder press, tricep machine. then i switch days and do legs the next.
  • langsyne
    langsyne Posts: 106 Member
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    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

    This. I think a lot of people get discouraged as they get closer to their goal weight, but the note above pretty much
    describes the ideal weight loss as well as the probable weight loss if you are doing everything right. That's why the last
    15 lbs is the toughest.
  • Mainebikerchick
    Mainebikerchick Posts: 1,573 Member
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    I think more fresh fruits and veggies would help...the fast food stuff is really full of sodium, which can make you retain water and bloat.
  • 1ConcreteGirl
    1ConcreteGirl Posts: 3,677 Member
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    First, aim for 2 lbs max per week and even then don't worry as much about weight. Fat loss is much better than fat and muscle loss. Also, no one maintains 2 lbs per week. The closer to a normal weight, the slower the weight loss. Second, I would recommend dropping the fast food. It's loaded with sodium so it will mask some weight loss. Next, I would look to increase protein to at least 150g's. If you up protein and fats, you will decrease carbs, which will lead to additional water weight loss as you will store less glycogen. And lastly, I don't know you do for exercise, but if you haven't started with weight training, add it into your regime. While weight loss might slow because you can prevent muscle loss, you will lose more fat and have a tighter body sooner and it may be possible you will get your body at 150 lbs or 145lb as opposed to 135. As I always say, weight loss makes you look good in clothes, but fat loss makes you look good naked. If you think you will ever had a goal of looking fit, just start on that track as it's harder to gain muscle to maintain it.



    If you have 75+ lbs to lose 2 lbs/week is ideal,
    If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
    If you have 25-40 lbs to lose 1 lbs/week is ideal,
    If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
    If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

    I agree with this. 2.5lbs a week is too much. If you want to do this the healthy, sustainable way you need to drop your weekly loss to 1-1.5lbs/week(IMHO) Do you want to look good for one occasion or for the rest of your life. Most often people that drop weigth fast do not keep it off because you've done such drastic measures to get there you can't keep it up.

    This.
  • ellejay1214
    ellejay1214 Posts: 42 Member
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    ok for working out what i typically do when i go to the gym is 30-60 mins on the treadmill at about 3.0-3.5 pace. The treadmills at my gym have tv's on them so ususally what i do is go at the beginning of the hour and find a show that i like to watch and i will walk the show and run the commercials (usally at 4.3 for around 4 mins or however long the commercials are) then i do, do a little weights, usually like the chest press, shoulder press, tricep machine. then i switch days and do legs the next.

    I agree with what everyone else is saying, but if you're a fan of walking, you might try adding incline to your walk. It forces your muscles to do more work. If that doesn't sound fun, trying walking weights (hand and/or ankle). I got some sweet neoprene ones from TJ Maxx that I love. It makes my arms do more during a walk.
  • aaronisaranger
    aaronisaranger Posts: 101
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    I agree with everyone else. The fast food has got to go! Stick to no sugar cerals and fruits or maybe even oatmeal for the morning. Try no salt turkey breast on wheat with mustard for lunch with maybe a little side of white corn guacamole. Try lean meats and fish for dinner baked with little to no oil and dont be shy to load on the sodium free spices for flavor! As far as your working out issue goes. Nothing will blast fat like running! You dont have to go out there and run a 5k right away, try a running and walking program like couch to 5k! The program works amazing! Best part about it is that you do not need a gym! And for resistance training you really dont have to worry about weights. Good old fashioned push-ups, sit-ups and pull-ups are all you need! Good luck!
  • Eyesblu
    Eyesblu Posts: 60
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    I might be looking at your diary wrong..but it looks like you eat fast food a good bit..if that is your normal diet, I would try eating more clean healthy foods. You may still lose weight eating those foods if you're within your calorie range but its not healthy to eat the fast foods.
  • Ryanmariem
    Ryanmariem Posts: 46 Member
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    At one time I lost 90lbs between 2003-2006... I was able to keep that off for over 5yrs... the last 2yrs I was faced w/some new medical condition that caused me to gain 70lbs back...ugh.... However since I have lost the weight before I know it can be done again. The first time I was in college and had access to their gym on a daily basis, I also took weight training and nutriion courses to help. Today I can not afford a gym membership as I now live in a small town w/out many reasonable rated gyms. Also now live in Alaska where the winters are long & cold w/lots of snow. So outside activities have been limited for excercise for me, though now that I am slowly feeling better I can start looking into cross country skiing & snow shoeing... I love hiking!

    To help w/your question, you mentioned that you can not make it to the gym. Well there is a lot you can do in and around your home. Things that can really be fun, like turn on your favorite tunes and well work out by working on some of your favorite dance moves. Go for a hike if weather permits, jog/run around a park/block. If you do not have weights can food can be used for curls etc.. a broom can be used for a weight, want to increase the pounds safely add a bag to each side and even add to the bags... An excercise ball is a great item to spend on to keep in your home, great for balance, and to work out. So what I am saying you don't have to let not going to the gym to stop you from getting your workout. Briskly go up and down some stairs, (stair master) add carring a box and well that is a work out. There is so much you can do, have fun and be creative.. remember the more fun the more likely you will keep it up.

    To help w/your diet... well that can be hard as everyone have different needs. What I have discovered is that is not always the amount of calories you intake, but the type of calories. Sticking to whole natural foods is the best, avoid the packaged processed food as much as possible. They have some much stuff we do not need and really not great in the nutritional department. Stick w/fresh or frozen fruits and vegetables they are better for you. Also portion sizes are a big key to any weightloss plan. Keep the good carbs but minimize/eleminate the bad carbs. A diet that follows the Gylcemic Index have been found to be more successful overall for weight loss and keeping it off. Avoid artificial sweetners, they are bad, esp. Aspartame. Minize/eliminate White Sugar & High Fructose Corn Syrup, (Natural Sugars from whole fruit & vegetables do not count). Try to cut caffine intake, (I have replaced my coffee w/green tea). Also diet that is glutten free helps w/weight loss. If you are not gluten sensitive or have celiac disease, I would still minimize gluten intake. The wheat today is GMO, so it has a super gluten which is believed leading to a higher number of people forming glutten sensitivities and allergies.

    You just have to find the right balance that works for you. I do not it is importan to have protein for breakfast w/in 1 hour of waking up, this helps to set your system and curb cravings plus keeps you fuller longer etc... Also drinking lots of water is important, at least 1/2 your body weight for the day. A new study has shown what time of day your drinking your water can help w/weight loss.
    A great resource I have found is a book called the "Blood Sugar Solution", by Dr Mark Hyman, it is good for overall health and weight loss. There is alot of information out there just a matter of doing some research, which I have been doing a lot the last two years. I use to do tons of research in College so I like to be informed and find out the best methods that will work for me and my specific needs. Some things are a basic universal rule, (Like eat natural whole foods, more fruits & vegtables, excercise, drink water, & portion size). But how that looks for each individual is very different. My new health issue is that I have a Thyroid problem, along w/ chronic fatigue and fibro & hyperglycemic.. all of these are hormone related so I had to find a specialist an Endocrinologist to help me get back on track. I also had to find someone into functional medicine, goes more of a naturalpathic way as I do not want to pollute my body w/uneeded chemicals just to mask symptoms. Hence my research and what I have found is that what we eat really does effect our overall health. The SAD diet is really a sad diet and does not help but actually leads to many diseases. Time to modify.

    I hope I have helped and not discouraged. You are on the right track, you just have to keep at it.. remember it took time to put the weight on and unfortunately there is no fast track at getting it off.... it just takes time, persistance, & perseverance. It is harder to come off than put on, but just take it one day at a time, work on the now and the rest will fall in place. Good Luck! =)
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
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    If you up protein and fats, you will decrease carbs, which will lead to additional water weight loss as you will store less glycogen.

    i don't understand the relationship of glycogen and water weight in this statement.
  • bagge72
    bagge72 Posts: 1,377 Member
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    I think you will find that if you prepare your own foods, you can eat more food with the same amount of calories than you would with going to fast food places all of the time, and save yourself some money. They key to it is making a bunch of meals at once so you aren't cooking all of the time.
  • stephaniemejia1671
    stephaniemejia1671 Posts: 482 Member
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    Hi there, don't feel too bad as to how you are doing because it's a learning experience when you haven't been focused on your dietary habits... ever or in a while. Be patient. I took a look at your food diary and saw a lot of fast food. Most of that food is salt and may hinder your weight lost and increase water retention. Start to cut back during the next few days; one less burger here, one less breakfast sandwhich there. It helps to substitute what you like for something better and eat better calories.. Your workouts seem to be good since you burn a lot of calories, cut back on the fast food and the result you want will come sooner than later. I'm not quite sure about 2.5lbs/week, take a step back and see if you would be able to maintain that loss everyweek for as long as it takes until you get to your goal. Baby steps work better than just jumping into an abyss and hoping it works.
  • AmberDawn930
    AmberDawn930 Posts: 19 Member
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    ok i'm a little confused on a few things...
    1) when you say "make sure to eat back what you exercise" what do you mean? why would you eat back what you burned when working out, doesn't that defeat the purpose of working out?
    2) good carbs and bad carbs...whats the difference?
    3) glycerin? something was mentioned about this...can you please elaborate?
  • WithWhatsLeft
    WithWhatsLeft Posts: 196 Member
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    Can I suggest something? On each of this board's forums, there are sticky - pinned - threads with a lot of fantastic information to read through that can really help you begin to sort things out and learn. I'm still doing that myself!

    ok i'm a little confused on a few things...
    1) when you say "make sure to eat back what you exercise" what do you mean? why would you eat back what you burned when working out, doesn't that defeat the purpose of working out?
    2) good carbs and bad carbs...whats the difference?
    3) glycerin? something was mentioned about this...can you please elaborate?
  • psuLemon
    psuLemon Posts: 38,411 MFP Moderator
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    ok i'm a little confused on a few things...
    1) when you say "make sure to eat back what you exercise" what do you mean? why would you eat back what you burned when working out, doesn't that defeat the purpose of working out?
    2) good carbs and bad carbs...whats the difference?
    3) glycerin? something was mentioned about this...can you please elaborate?

    1. MFP already have a deficit built into the equation but it does not have exercise. So for example, I have BMR around 2080 and A sedentary job. Lets say I want to lose 1 lb per week. My calorie goal would be

    2080 * 1.2 - 500 = 1996

    Now if I work out and burn 500 calories my net calories would be

    1996 -500 = 1496.

    You are supposed to eat back calories for the reason that a more active person needs more calories. YOu want to lose fat, not muscle. Lose muscle will have many adverse effects. So what I am suppose to do is end up eating a total of 2496 calories a day, so I net around 1996. Essentially, muscle is tight and lean and the more you have the tighter your body will be and the less weight you have to lose.

    2. The difference between good carbs and bad carbs is simple... Complex carbs or good carbs will provide energy for longer. They take longer to deplete. Where bad carbs such as white bread or white carbs will just burn faster which can lead spikes in hunger causing you to eat (it decreases satiety). In all reality, it doesn't matter which carbs you eat, if you maintain calories, weight loss will be the same

    3. Don't even worry about glycogen. Just know that a person who eats more carbs will carry more water weight. When you see people go on low carb diets, they always talk about huge weight loss fast, it's because a body will store less water when you eat less carbs. Overall, fat loss will be the same.
  • AmberDawn930
    AmberDawn930 Posts: 19 Member
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    I just would like an outsiders opinon, maybe with someone more knowledge with working out and weight loss. Would someone please check out my diary and give me some tips on how i can continue to lose. my goal is 2.5 lbs/wk to meet my goal. This week my exercise has been lacked due to no vehicle but typically go 2-3 times a week for at least an hour. Any advice you guys can give would be greatly appreciated.

    Ok its been almost a month since i originally posted this...any feedback on how things look since then?

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