Need to loose 70lbs w/out gastric bypass..top tips needed!

CurvyGirl14
CurvyGirl14 Posts: 37 Member
in Success Stories
I'm not getting into my long story but, hypothyroid, injuries & back surgery has resulted in me regaining the 60 lbs I've lost. At this point I've regained 35 and am making a final attempt before I get lap band or gastric bypass.I'm putting together ideas and tips to help me along my journey.

If you've lost weight or have expert tips I'd love them! I'm eating clean and working out 5 days per week. Kinda intimated to lift weights in front of all the body builders at the gym... really need to get over that and I have a knee injury (dislocated patella) so I can't run. Any low impact ideas or websites, blogs etc would be a great help! You're all done a great job out there and I'd appreciate any help! :)

Replies

  • spicyginger2006
    spicyginger2006 Posts: 70 Member
    water!!!!x50
  • prettynotpretty
    prettynotpretty Posts: 193
    I've been overweight my whole 25 years, I've done every diet ever, and I've even considered lap band and gastric bypass. I'm really happy I didn't get the surgery though, because there's so many complications and seriously..we can lose the weight ourselves. It's hard, but it can be done. I was 320 pounds and I lost 120 to get down to 200 all by myself. I counted calories, exercised 5 days a week, drank water, but the key was consistancy. It's all about being able to KEEP GOING. Even when we only see 2 pounds here or there and it gets frustrating, just keep going. If you can do that, you'll get there. And you'll learn alot along the way.
    When I got to 200, I got pregnant with my daughter and I'm now @ 280 and I have to lose about 130 pounds. I've done it once so I know I can do it again. Believe in yourself!
    Theres a website called canyoustayfordinner.com that i enjoy. The girl on it has lost a ton of weight and is young like you and I. She has her story on there and she also posts recipes. Skinnytaste.com is another good one for healthier recipes.
    Right now, I do Leslie Sansone walking dvds to get me started. They're low impact but they make me sweat. She has a variety of them, and you definitely don't just walk in place. As you keep losing you'll be able to move on to other things, but at least for me it's a good start.
    You can do it. Just stay focused and remember the end result is SO, SO worth it!! You got this. :)
  • krowanvil
    krowanvil Posts: 49 Member
    Go here: http://www.fat2fitradio.com/tools/
    and calculate your BMR and TDEE (put your goal weight the same as your current weight in the calculator else you will not get your current TDEE). Eat between your BMR and TDEE and you will lose weight safely. It will take time.

    You need to get over you aversion to lifting weights in front of other people. It will help tighten up your body and reduce how much muscle you lose while eating at a deficit.

    You also need to lift weights to rehab your knee. I have dislocated my knee cap several times and the only way to reduce the chances of it happening again is to strengthen the quads and stretch your hamstrings. I am sure your doctor told you not to bend your knee to 90 degrees with weight on it, so do box squats or half squats instead of regular squats. For cardio I have found that the elliptical machine or stationary bike have the least impact on my knees.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Eat a calorie deficit and get some exercise.
  • WDEvy
    WDEvy Posts: 814 Member
    eat at calorie deficit, try to stay within your macros, don't give up every food you like just fit it in and exercise!! Taaaaa daaaa Magic! ( No really magic but hard work!)
  • cmriverside
    cmriverside Posts: 34,458 Member
    Swimming, biking, kayaking, canoeing

    You already know how to lose weight - you did it before!

    It's about the food. Exercise is to make life worth living.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Is the knee your only current physical limitation, or do the past injuries and back surgery still cause problems? Honestly, with any type of medical problem my first suggestion is to discuss exercise and weight loss with your doctor. What worked for others may not be safe for you.

    Best secondary advice (after 'see your Dr.'). Eat a healthy diet. Don't deprive yourself of calories or your favorite foods. No matter how "bad" those favorites might be, you can still have them. Just try to keep it healthy most of the time (eat your veggies, drink your water, good fats, slow carbs, etc.)

    And exercise as intensely as you can. Burn those calories and work those muscles! It makes a HUGE difference.
  • CurvyGirl14
    CurvyGirl14 Posts: 37 Member
    Thanks! Well I'm missing 80% of my L4 L5 so I am very nervous to life weight over my head or do dead lifts etc. My surgeon has released me to all activity except running b/c of the knee, but running is how I got the weight off before. With the knee issue its not easy to get that high intensive activity in. I am doing elliptical/walking 5x per week
  • CurvyGirl14
    CurvyGirl14 Posts: 37 Member
    I should note I LOVE to exercise just don't know the correct ones to do to prevent further injury...running has been my go to, but have been prohibited from it. I do lift free weights etc. and I know I spelled LOSE wrong :))
  • CurvyGirl14
    CurvyGirl14 Posts: 37 Member
    I've been overweight my whole 25 years, I've done every diet ever, and I've even considered lap band and gastric bypass. I'm really happy I didn't get the surgery though, because there's so many complications and seriously..we can lose the weight ourselves. It's hard, but it can be done. I was 320 pounds and I lost 120 to get down to 200 all by myself. I counted calories, exercised 5 days a week, drank water, but the key was consistancy. It's all about being able to KEEP GOING. Even when we only see 2 pounds here or there and it gets frustrating, just keep going. If you can do that, you'll get there. And you'll learn alot along the way.
    When I got to 200, I got pregnant with my daughter and I'm now @ 280 and I have to lose about 130 pounds. I've done it once so I know I can do it again. Believe in yourself!
    Theres a website called canyoustayfordinner.com that i enjoy. The girl on it has lost a ton of weight and is young like you and I. She has her story on there and she also posts recipes. Skinnytaste.com is another good one for healthier recipes.
    Right now, I do Leslie Sansone walking dvds to get me started. They're low impact but they make me sweat. She has a variety of them, and you definitely don't just walk in place. As you keep losing you'll be able to move on to other things, but at least for me it's a good start.
    You can do it. Just stay focused and remember the end result is SO, SO worth it!! You got this. :)

    Thank you so much!! :) I really appreciate it!!
  • CurvyGirl14
    CurvyGirl14 Posts: 37 Member
    Go here: http://www.fat2fitradio.com/tools/
    and calculate your BMR and TDEE (put your goal weight the same as your current weight in the calculator else you will not get your current TDEE). Eat between your BMR and TDEE and you will lose weight safely. It will take time.

    You need to get over you aversion to lifting weights in front of other people. It will help tighten up your body and reduce how much muscle you lose while eating at a deficit.

    You also need to lift weights to rehab your knee. I have dislocated my knee cap several times and the only way to reduce the chances of it happening again is to strengthen the quads and stretch your hamstrings. I am sure your doctor told you not to bend your knee to 90 degrees with weight on it, so do box squats or half squats instead of regular squats. For cardio I have found that the elliptical machine or stationary bike have the least impact on my knees.

    My nutritionist told me to eat 1400 a day but MFP says 1600 something so it's confusing.
  • Hellbent_Heidi
    Hellbent_Heidi Posts: 3,669 Member
    I should note I LOVE to exercise just don't know the correct ones to do to prevent further injury...running has been my go to, but have been prohibited from it. I do lift free weights etc. and I know I spelled LOSE wrong :))
    Since you mentioned you have a gym, try working with a trainer...most of them should have some direction they can give you to work around your injuries.

    Good luck with this process....don't get surgery if you can help it. My sister-in-law did it almost 4 years ago and has proceeded to gain it ALL back (and then some). A genuine lifestyle change is much more sustainable and healthy (and it does sound like you're already off to a great start at changing yours!). :drinker:
  • lewcompton
    lewcompton Posts: 881 Member
    Herniated all five major lumbar discs T12/L1, L1/L2, L2/L3, L3/L4, and L4/L5... I understand the pain...
    1. If you have access to a pool start swimming... The weight release and the movement will be helpful.
    2. Glucosamine... Take it!
    3. Pull up style exercises... I use the total gym... Isolation weight bearing exercises where your back is not supporting the weight!
    4. Yoga and/or tai chi...
    5. Avoid staying in one position very long... no extended period sitting, standing or walking... but set up a rotation to keep moving. Long slow burn from walking adds up.
    6. Eat clean and less calories! The better the nutrient load in your food, the better you will be able to heal. Avoid sugar, white flour, white rice and alcohol... Empty calories with no nutritional value other than carbohydrates...
    7. Follow your doctor's advice.
  • CurvyGirl14
    CurvyGirl14 Posts: 37 Member
    Go here: http://www.fat2fitradio.com/tools/
    and calculate your BMR and TDEE (put your goal weight the same as your current weight in the calculator else you will not get your current TDEE). Eat between your BMR and TDEE and you will lose weight safely. It will take time.

    You need to get over you aversion to lifting weights in front of other people. It will help tighten up your body and reduce how much muscle you lose while eating at a deficit.

    You also need to lift weights to rehab your knee. I have dislocated my knee cap several times and the only way to reduce the chances of it happening again is to strengthen the quads and stretch your hamstrings. I am sure your doctor told you not to bend your knee to 90 degrees with weight on it, so do box squats or half squats instead of regular squats. For cardio I have found that the elliptical machine or stationary bike have the least impact on my knees.

    My nutritionist told me to eat 1400 a day but MFP says 1600 something so it's confusing.

    As I said in the my first post. Eat under your TDEE. You should eat 10-20% under your TDEE to lose weight.

    What is your TDEE???

    Whoa not sure..I'm at work right now..I'll check laterrrrr
  • MonicaT1972
    MonicaT1972 Posts: 512
    Hire a trainer!!! He/she will ensure you lift and workout with proper form and also encourage you and get you to push you limits. Hiring one was the best thing I've ever done for myself.
  • gobraves47
    gobraves47 Posts: 213 Member
    My #1 tip is to plan your day (or week). Don't wait until you're hungry to find something to eat. Make sure you have healthy food to snack on and a few easy low cal meals ready to prepare. I like to pre-log my meals. I can always change or adjust it if I need to, but it really helps me from impulsively grabbing fast food or a snack that I really don't need.

    Other tips--make MFP and exercise a habit. Don't give yourself the option of not doing it.
    Try not to get frustrated if the weight comes off slowly. Tell yourself it's not a race. You are learning life-long habits to help you reach your goal.
    Drink as much water as you can handle.

    Don't give up! You can do this.
  • kevin3344
    kevin3344 Posts: 702 Member
    Don't forget to adjust your TDEE based on your activity level.

    If you're running and then stop because you hurt your back, you're not burning off as much. Eating the same but not burning off as much means you'll gain, even if you're eating clean. Calories in vs. calories out. You may have to change it to "Sedentary" from "Light Active" (if you're using MFP as a guide for example).

    I'm a runner and can tell you first hand running can "mask" a lot of my bad eating decisions like drinks & desserts :)

    If I stop, even for a few days, I can gain weight. When I'm training for a half-marathon or marathon it seems I can eat whatever I want because I'm running all the time. A 10-mile run might burn 1,000 calories. Of course, I can have dessert that day. But that's not every day so I have to be careful.
  • amann1976
    amann1976 Posts: 742 Member
    everybody wants to type a long *kitten* response to how to do it and all kinds of other crap the answer to your question is very simple... I have been there and i have done it so i am speaking from experience...


    HARDWORK AND DEDICATION is all you need to achieve your goals.

    http://www.youtube.com/watch?v=YefRIve_8rY

    if all the cursing isn't your thing just try to ignore it to get the message he is trying to get across...
  • CurvyGirl14
    CurvyGirl14 Posts: 37 Member
    Go here: http://www.fat2fitradio.com/tools/
    and calculate your BMR and TDEE (put your goal weight the same as your current weight in the calculator else you will not get your current TDEE). Eat between your BMR and TDEE and you will lose weight safely. It will take time.

    You need to get over you aversion to lifting weights in front of other people. It will help tighten up your body and reduce how much muscle you lose while eating at a deficit.

    You also need to lift weights to rehab your knee. I have dislocated my knee cap several times and the only way to reduce the chances of it happening again is to strengthen the quads and stretch your hamstrings. I am sure your doctor told you not to bend your knee to 90 degrees with weight on it, so do box squats or half squats instead of regular squats. For cardio I have found that the elliptical machine or stationary bike have the least impact on my knees.

    My nutritionist told me to eat 1400 a day but MFP says 1600 something so it's confusing.

    As I said in the my first post. Eat under your TDEE. You should eat 10-20% under your TDEE to lose weight.

    What is your TDEE???

    Whoa not sure..I'm at work right now..I'll check laterrrrr

    okay, you simple go up to "goals" and click on it. Where it says "calories burned through daily activity" multiply that number by 0.80 eat that many calories.

    Thank you!!
  • bodyrollin
    bodyrollin Posts: 215 Member
    I've lost nearly 100 lbs without surgery, and I love to eat, the way I've done it is first and foremost make food from scratch it not only is better using fresh ingredients, but it also helps keep stuff simple...you're less likely to do recipes with too many steps because it's just too much of a pain in the *kitten* lol...the other thing is get serious about exercise...screw what anyone thinks about weather or not you look funny doing your exercise, or lifting weights...your not doing it for them anyway...best I can tell you is what I do (until you get to your goal weight) is to eat the suggested calories, and try to exercise burn at least 300 every day without eating back your calories...if your nutrient intake is sufficient you'll lose weight without suffering from a deficiency due to not eating back workout calories...plenty of dark green veg, especially leafy greens, and plenty of water...simple enough.

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