Fat/Fit/Prediabetic/Thyroid and on the Cusp of Pre Menopause
momforone
Posts: 9
I've been working out for a couple of years now. Two years ago I quit smoking and gained 20 pounds, which I still haven't lost. I was a bit heavy to begin with, but now as per one of my doctors I am obese. The Dr told me I had to lose 100lbs. If you saw me, I am big boned but muscular. I have a layer of fat on me that I just can't lose. I do weights 2x per week and cardio 3 times per week at 50mins (varying ellyptical, spin , running/walking etc. I am so depressed as I might lose 5-10lbs but then I always gain it back. I love to snack at night, any suggestions on how to increase my metabolism and continue on. I'm just losing hope and I hate that:( Any help that you can give me would be most appreciated...BTW, I've also tried HCG, juicing, Weight Watcher's and everything is temporary..Any advice?
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Replies
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I have some of the same issues, and a similar body type. With those conditions, you should try increasing your exercise and eating a moderate-carb diet.
By moderate carb, I mean no simple carbs (white rice, white flour, sugar, pasta) and a total carb consumption of less than 100 G/day. Reducing fruit intake and increasing non-starchy vegetable intake can help too.
Would consuming more fiber and protein help you to reduce the urge to snack at night?
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Since fat loss is mostly about a calorie deficit, you'll either need to decrease your calorie intake, increase your activity level, or both. What do you think needs changing?
As far as strength training, follow a good, professionally-designed program, as opposed to picking your own exercises. And use a weight that's heavy for you.
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Thanks for the responses, I'm currently following a Paleo Plan, no sugar, no salt, no dairy and no grains. I'm really trying here and even have a trainer lined up for Friday. Exercise is never a problem for me but can't too much exercise increase your cortisol levels? If that happens, doesn't it make your body hang on to the weight? I really just want to lose at least 20lbs to start, so my knees aren't always hurting. I hate getting old:(0
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Do you weigh your food? Calories in, Calories out is the basis for weight loss. You need to eat less than you burn. I would suggest starting here:
Logging accuracy, consistency, and you're probably eating more than you think.
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Sounds like you've got the exercise part down, but might just need to tighten up your eating. Have you tried just straight-up calorie counting? I know you listed WW, hCG, etc, but if you haven't, try taking a shot at what MFP is designed for. If you like to snack at night, you can work that in to your daily calorie allowance in a reasonable amount and still hit your goals. If you haven't been tracking, but rather going after "diets" then I highly recommend giving it a try. I was where you are, thinking I had tried every "diet" under the sun, but nothing clicked until I just started learning to manage my intake while still eating food I enjoy and it's completely sustainable. I don't feel deprived, and I'm losing weight steadily. Good luck to you.0
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Thanks for the responses, I'm currently following a Paleo Plan, no sugar, no salt, no dairy and no grains. I'm really trying here and even have a trainer lined up for Friday. Exercise is never a problem for me but can't too much exercise increase your cortisol levels? If that happens, doesn't it make your body hang on to the weight? I really just want to lose at least 20lbs to start, so my knees aren't always hurting. I hate getting old:(
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this article will change your whole perspective on why you "can't"
strengthcoachtaylor.ca/uncategorized/the-brutally-honest-6-reasons-you-are-still-overfat/0 -
Glad to see that you are consulting a trainer on Friday. If you can swing it, maybe get on a regular workout schedule with the trainer weekly or biweekly. I go to a gym regularly but was not losing pounds or inches. But I got on a program working with trainers and that was a great decision. That added accountability, forced greater visibility for my goals and made me own my failures. I am learning more strength-training exercises, and suddenly find a lot of motivation. As a bonus, I started really taking dietary logging seriously. Now I find myself avoiding the wrong foods because I log every single food and drink. Suddenly, I am making progress!
Anyway, making a short story long... hope you consider working with a trainer on a recurring basis. Good luck!0 -
Exercise is never a problem for me but can't too much exercise increase your cortisol levels? If that happens, doesn't it make your body hang on to the weight?
Too much of anything isn't good, but humans are designed for lots of physical activity. People have worked long, hard physical jobs for ages, back when obesity wasn't common. Doing 50 minutes of exercise 5 days a week isn't very much if you have an otherwise sedentary lifestyle.. in which case gradually increase your workload to a level that you can handle. For example, add an extra 15 minutes of cardio in the morning & evening. As long as you don't have signs of overtraining, like constant fatigue & soreness, keep going.0 -
For someone with a metabolic disorder, things are way more complicated than CICO.
You are getting what, less that 5 hours a week of exercise? I exercise about four times that much and have managed to lose weight with more metabolic issues. Unless you are in an adrenal crisis or your endocrinologist has given you a hard-and-fast upper limit on exercise, don't worry about it.0 -
azulvioleta6 wrote: »For someone with a metabolic disorder, things are way more complicated than CICO.
You are getting what, less that 5 hours a week of exercise? I exercise about four times that much and have managed to lose weight with more metabolic issues. Unless you are in an adrenal crisis or your endocrinologist has given you a hard-and-fast upper limit on exercise, don't worry about it.
Even with a metabolic disorder it is still calories in calories out, it's just that your BMR might be lower in the first place.
I have low thyroid and Celiacs, and have successfully lost weight this time, so it can be done. You need to make sure your thyroid levels are good, and weigh your food and track accurately, so you can figure out based on your loss / gains over a month or so, where your calories need to be to lose.0 -
Ketogenic is the only way I lose. You are either using carbohydrates as fuel, or fat. Which would you like to burn off?0
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Thank you for the link to that article...Maybe that will give me the kick in the *kitten* that I need:)0
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momforone, you say that you like to snack at night. Do you log every single thing you eat on a consistent basis? I mean, day in and day out, the good, the bad, and the ugly. If you are going over your calorie objective for the day, do you log every bite anyway?
Everybody is different, but for me, as soon as I started logging EVERY calorie, I started to feel a sense of responsibility to my commitment, I started eating better, AND I suddenly started losing again. (It's easy to forget that you had a night-time snack candy bar or ice cream or whatever. A few calories here, a few extra calories there, it all adds up!)0 -
Agree with farmboyphotography. I'll bet lots of people struggle with snacking at night, then probably not being truthful to themselves and logging it. I am certainly a night time grazer and got beyond irritated about it, as it undid all my good eating for the day. My recent mantra is eating after 8 pm is INO (It's Not an Option), which I took from my friend who made a huge change in her mindset years ago and is one of the fittest women I know. My only exception is if I had to eat an early and light dinner before a hard scheduled evening exercise, but still keeping at desired calories for the day. Try also making a separate logging category for your evening snacks, to further help realize how much you take in at those times.0
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Thanks for all the ideas and support. I just watched a video on Realdose Weight Loss Formula No. 1. Does anyone have any feedback on that product? Does it actually work?
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Premenopausal here. Lost 89 pounds in eighteen months with a lot of help from a local clinic and bariatric surgery. If you have a moment, try on this article, see if it fits.
http://www.drsharma.ca/running-down-the-up-escalator.html
There is no trending diet that will make a difference. I believe you that you've tried hard on all these diets. I think you could see progress with smaller sustained habit changes.0 -
azulvioleta6 wrote: »For someone with a metabolic disorder, things are way more complicated than CICO.
You are getting what, less that 5 hours a week of exercise? I exercise about four times that much and have managed to lose weight with more metabolic issues. Unless you are in an adrenal crisis or your endocrinologist has given you a hard-and-fast upper limit on exercise, don't worry about it.
Even with metabolic disorders, it's still CICO. I have celiac disease and Hashimoto's disease.
I tried low carbing back in the day and only lost weight to a certain point I couldn't get past. Why? I was eating too many calories.
Now, I eat what I like, within my calorie goals, and lose weight.0 -
I've been working out for a couple of years now. Two years ago I quit smoking and gained 20 pounds, which I still haven't lost. I was a bit heavy to begin with, but now as per one of my doctors I am obese. The Dr told me I had to lose 100lbs. If you saw me, I am big boned but muscular. I have a layer of fat on me that I just can't lose. I do weights 2x per week and cardio 3 times per week at 50mins (varying ellyptical, spin , running/walking etc. I am so depressed as I might lose 5-10lbs but then I always gain it back. I love to snack at night, any suggestions on how to increase my metabolism and continue on. I'm just losing hope and I hate that:( Any help that you can give me would be most appreciated...BTW, I've also tried HCG, juicing, Weight Watcher's and everything is temporary..Any advice?
<hardass mode on>
You're using fad diets for temporary weight loss and then eating too much whenever you're not on a fad diet. I suspect you really have overestimated your daily burn and underestimated how much you're consuming. I also guess that you go hungry during the day and that's why you're overdoing it at night. Some people do well going for long periods without eating - I do NOT and it sounds like you don't either. Eat regularly spaced meals.
Try using the calculation here: http://scoobysworkshop.com/calorie-calculator/ to get a daily calorie goal. Then get to logging your calories vigilantly and honestly. You may have an unpleasant shock when those numbers show up but you need that reality in order to progress.
And stop trying to find a magic pill. It's not out there. You are the only magic pill you've got. You might be muscular but no metabolism on Earth can outrun overeating. It's that denial that's hurting you.
<hardass mode off>
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blankiefinder wrote: »azulvioleta6 wrote: »For someone with a metabolic disorder, things are way more complicated than CICO.
You are getting what, less that 5 hours a week of exercise? I exercise about four times that much and have managed to lose weight with more metabolic issues. Unless you are in an adrenal crisis or your endocrinologist has given you a hard-and-fast upper limit on exercise, don't worry about it.
Even with a metabolic disorder it is still calories in calories out, it's just that your BMR might be lower in the first place.
I have low thyroid and Celiacs, and have successfully lost weight this time, so it can be done. You need to make sure your thyroid levels are good, and weigh your food and track accurately, so you can figure out based on your loss / gains over a month or so, where your calories need to be to lose.
I have lost/kept off 85 pounds, thanks. I do track.
I have thyroid disease and 4 other metabolic diseases, including pituitary failure (pan-hypopituitarism/adult HGH deficiency). My BMR is about 25% of what it should be. The way that the body deals with foods involves several interdependent systems--it is never as simple as CICO. CICO is an assumption based on a healthy/functioning endocrine system. Not all of us have one of those.0 -
azulvioleta6 wrote: »blankiefinder wrote: »azulvioleta6 wrote: »For someone with a metabolic disorder, things are way more complicated than CICO.
You are getting what, less that 5 hours a week of exercise? I exercise about four times that much and have managed to lose weight with more metabolic issues. Unless you are in an adrenal crisis or your endocrinologist has given you a hard-and-fast upper limit on exercise, don't worry about it.
Even with a metabolic disorder it is still calories in calories out, it's just that your BMR might be lower in the first place.
I have low thyroid and Celiacs, and have successfully lost weight this time, so it can be done. You need to make sure your thyroid levels are good, and weigh your food and track accurately, so you can figure out based on your loss / gains over a month or so, where your calories need to be to lose.
I have lost/kept off 85 pounds, thanks. I do track.
I have thyroid disease and 4 other metabolic diseases, including pituitary failure (pan-hypopituitarism/adult HGH deficiency). My BMR is about 25% of what it should be. The way that the body deals with foods involves several interdependent systems--it is never as simple as CICO. CICO is an assumption based on a healthy/functioning endocrine system. Not all of us have one of those.
No, it's still CICO. CICO is like an equation with variables. Your BMR is a variable affecting the CO portion of the equation, but it doesn't invalidate the equation itself. Weight is still a function of the balance of calories taken in vs. calories burnt.
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First, give yourself a lot of credit for being here and for trying. Peri-menopause can be complicated and with thyroid issues and being pre-diabetic (which is actually more common in people with thyroid disease), it can be really complicated. All of these things can cause a chemical low that makes it very hard to focus and move ahead.
Here are some things I found helpful:
Set one small, but important goal. Otherwise it is just too overwhelming. Take a look at your medical records and figure what your weight was just prior to being labeled pre-diabetic. Use this weight as your first goal. Achieving just this can make a big difference in your general health.
Second, if you are pre-diabetic, then you are insulin resistant, which makes it hard to lose weight. Has your doctor put you on Metformin? This can be very helpful and can keep your blood sugar stable so that you don't have chemical cravings. There is also some research that says that vitamin B1 along with a B complex can help regulate blood sugar. Very often people w/thyroid conditions have absorption issues and need extra nutrients. Have you read "Root Cause" by Izabella Wentz? I really like what she has to say. She also has a website.
Third consider how you feel on your current thyroid medication. How is your energy, mood, memory, etc.? If these aren't good, then you may need to up your levels or consider adding a little Cytomel (T3) to your mix. It is always a fight to get help with this, but there are good doctors out there. You just have to keep trying! If you have a doctor who doesn't listen, make an appointment with a different doctor.
Fourth, consider your other hormones. Have you been to the ob/gyn and discussed your issues? Is there anything they can do? I found that a little (and I mean very little, starting as a dime shaped circle and increasing gradually to a silver dollar size) natural progesterone cream (mine was from Whole Foods) rubbed on my stomach (where it absorbs at a slower rate than on your wrist) at night seemed to make me feel calmer, sleep better and have fewer sugar cravings. Too much of this made me depressed, so be careful!
Fifth, focus on building muscle. You're already here, so you're tracking calories, protein, carbs and fat. That's a great start! Maybe consider adding (or substituting in) another weight building routine. As a peri-menopausal woman the tendency is to gain fat and lose muscle, so you have to fight that!
Sixth, check your salt shaker. A lot of us have moved away from iodized salt to sea salt or kosher salt, because that's what a lot of recipes call for. If you don't have iodine in your diet, your thyroid hormones won't work right even if your levels are high. Some multi-vitamins have the recommended dosage in them, others don't. (I don't feel good on vitamins that supply iodine as kelp. I'm not sure why,) Keeping this regulated is important to good thyroid health.
I hope this helps.
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Wow, that is some fantastic information...I thank you very much:) I will try some of your suggestions:)
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So I woke up this morning and weighed myself. I have been honest and tracking everything. I did 40mins elliptical and 20 mins spin yesterday. I gained a 1/2 pound WTF. See how frustrating this is for me. Any thoughts, suggestions? I'm on my way to the gym to do weight training this am.0
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Thank you, that was a good article:)0
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azulvioleta6 wrote: »blankiefinder wrote: »azulvioleta6 wrote: »For someone with a metabolic disorder, things are way more complicated than CICO.
You are getting what, less that 5 hours a week of exercise? I exercise about four times that much and have managed to lose weight with more metabolic issues. Unless you are in an adrenal crisis or your endocrinologist has given you a hard-and-fast upper limit on exercise, don't worry about it.
Even with a metabolic disorder it is still calories in calories out, it's just that your BMR might be lower in the first place.
I have low thyroid and Celiacs, and have successfully lost weight this time, so it can be done. You need to make sure your thyroid levels are good, and weigh your food and track accurately, so you can figure out based on your loss / gains over a month or so, where your calories need to be to lose.
I have lost/kept off 85 pounds, thanks. I do track.
I have thyroid disease and 4 other metabolic diseases, including pituitary failure (pan-hypopituitarism/adult HGH deficiency). My BMR is about 25% of what it should be. The way that the body deals with foods involves several interdependent systems--it is never as simple as CICO. CICO is an assumption based on a healthy/functioning endocrine system. Not all of us have one of those.
For me, just finding out after suspecting for a couple of years that my thyroid is indeed screwed. I know the ONLY way I could lose anymore weight right now is to drop to extremely low levels and maintain there for weeks just to get a maybe 1-3 pound drop.
I got told in these forums, CICO, you aren't logging right, you need more exercise.
As a result I have more food scales than any one human should own. I premeasure every single grocery that comes in the house that is mine and some are weighed AT the grocery store.
I go through a box of Ziploc bags a week, plus a box of the food saver bags a week too.
I'm maintaining on roughly 1400 calories and sometimes less.
I'm still waiting on an endocrinologist appointment to figure exactly how screwed my thyroid is. But I have learned just how far down the wishing well of OCD I can go. And it's pretty far indeed. I have also learned just how much pain I can handle before fainting.
I have no faith in the medical community. I'm currently not medicated because getting an endocrinologist appointment is apparently on par with achieving world peace by beauty pageant contestants. Either way, Until or unless something like a miracle on par with raising the dead happens, I have to stop at work and lay on the ground to regain balance, walking half a mile without that will make me faint. I've got more vitamin supplements going on than Walgreens has shelf space. It's also given me brain fog of the sort that requires copious notes and checklists just to half *kitten* do my job. Some of that comes home on a zip drive and in pictures so my 17 year old can help input it all into the excel sheet.
Mostly I pray I won't die before this appointment, although some days it doesn't seem like such a bad thing when I'm puking from joint pain so bad it causes my heart to skip beats.
Good Luck Op, I wish you all the best.
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OP,I don't know how relevant this is but have you checked for insulin resistance? A lot of pre-diabetic people suffer from that and it lowers your metabolism and causes more fat storage + increases your hunger.
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I am menopausal with a bad thyroid and burned out adrenals. I had metabolic syndrome for years that I couldn't reverse no matter how hard I tried. Not one medical doctor/endo helped me, so I turned to a holistic doctor. I have to respectfully disagree with the calorie in calorie out, it does not work when your hormones have gone crazy. If this is your issue you may want to stop with the hardcore workouts because working out stresses your body which in turn creates more cortisol. I am actually losing weight now going grain free/dairy free (paleo)and doing Buti yoga. I just recently had blood work done and I have reversed the metabolic syndrome/insulin resistance. Now that I have everything under control I am having great success with calorie counting. I hope this helps you because I know exactly what you are going thru! PS Buti yoga has cardio so you still get in a great workout.0
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Thanks for the responses:)
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