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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 22 Jun 2007 05:07 am |
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Hey. I am an 18 year old male who has been overweight for about the past 10 years. I am 5'9 and weigh 195. Weight loss has always been disapointing for me because of how active I am and how difficult it is to find success. I played 4 sports in high school (football, baseball, basketball, and track) which, to me, should have significantly helped in losing weight. It didn't.
I have always been embarresed to go swimming with girls because of my weight, which makes summer pretty tough. This is the main reason I am trying to slim down.
My goal is to be satisfied enough with my body to go down to spring break next march (8 months). However, come winter it is hard for me to get as much excercise because of the severe winters up here in Michigan. So essentially I want to be satisfied by the end of November (5 months) if possible.
As I said before, I am very active. on average I burn about 3,600 calories per day (including sleeping). My calorie intake is about 2,000-2,500.
With this information, how long will it take before I start seeing any noticeable difference?
Any suggestions?
Thanks.
Last edited on 10 Jul 2007 06:23 pm by yooper
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Nir
Senior Administrator
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Posted: 22 Jun 2007 05:28 am |
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Keep to 2000..2350. Ensure you get enough protein (133g - 159g, spread throughout the day). Eat 6 small meals/snacks per day. Check out the Tips and the Tutorial. You should be achieving around 1lb loss per week on this, so if there is no movement in a couple of weeks think about tweaking the approach.
Q: how long have you been eating 2000-2500. Is this a new plan or have you been eating this for a while?
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 22 Jun 2007 05:35 am |
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This is a new plan. In the past I probably was up around 2,800 atleast.
I would like to lose about 2 pounds per week. What would be the best way to do that? Excercising more or eating less?
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Nir
Senior Administrator
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Posted: 22 Jun 2007 06:09 am |
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| You are overweight, but not obese. I would therefore caution against eating less than your unadusted RMR, which is currently 1895 (see What It Takes to Lose It All). Increasing activity (either duration or intensity) is the better bet.
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 22 Jun 2007 04:05 pm |
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| Alright, thank you. My last question though is....... I read at other places that for every 3,500 calories burned you lose 1 pound. If this is the case, shouldn't I be losing more weight? On average I have about a 1,200 daily calorie deficit. Which in turn would be 8,400 per week and just over two pounds. Am I wrong with something?
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 22 Jun 2007 08:56 pm |
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I just read "What It Takes To Lose It All" and again am curious about some things. It says that anything over a 1,000 calorie deficit is likely going "crash" your diet and in the process eat up some muscle. However for the past three days my deficit has been up around 1,300. Does this mean I'm excercising too much? Most of my calorie loss comes from playing basketball and jogging. I don't feel worn out at the end of the day nor do I dread doing it.
I'm just really confused.
Last edited on 22 Jun 2007 08:56 pm by yooper
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Nir
Senior Administrator
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Posted: 22 Jun 2007 08:58 pm |
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I think that 3600 for calories burnt in a day may be an over-estimate.
I was guessing 2606..2937 was more likely [using the RMR calculator's "lightly active" and "moderately active" approximations]
To lose 2lb a week cut calories down to 1900 and, assuming that your maintenance calories at sedentary level are 2274, perform additional 'intense' exercise to burn an extra 626 calories to bring your calories burnt up to 2900. You then have a 1000 calorie deficit. [and to be strict, if you are burning 395 calories doing some activity in an hour, only count it as 300 calories - because you burn 95 calories in an hour of 'doing nothing']
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 22 Jun 2007 09:11 pm |
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| Thank you for everything. This site is great.
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Sassykat
Distinguished Member
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Posted: 22 Jun 2007 10:58 pm |
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Welcome to the forum yooper! I have twins your age! I certainly don't have the experience that Peter and Nir and some of the others have, but I would like to throw in my 2 cents and recommend eating as much vegetables and fruit as you can manage, along with your protein. I did not have any real success until I started doing that. Be careful with the cheese and other sauces and dressings, the calories add up quickly.
I tried just counting calories and found it hard still. There is something magical about vegetables and fruits that help with weight loss and better health in general.
You sound very motivated , I'm sure you will be very successful, and if you don't see the change on the scale, just come here and you will get all the help you need, all you have to do is ask.
Best wishes!
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luv2teach
Distinguished Member
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Posted: 23 Jun 2007 02:19 am |
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Yopper welcome to the site! You should start a diary and let us see your progress. I am finding it very helpful when I am feeling down or ready to give up--or if I just have quick q's? Good Luck!
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 24 Jun 2007 11:25 pm |
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Hey, and thank you. I just got home from work. That job is definately going to affect this whole weight loss this.
Can you guess where I work? Ya... Mcdonalds =/.
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Sassykat
Distinguished Member
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Posted: 25 Jun 2007 02:48 pm |
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Hey Yooper, that is a coincidence! My son works at McDonald's! He has been working the night shift which he likes because the atmosphere is a bit more relaxed and they get paid slightly better. Yeah, I think you will be extra challenged, but you can still do it.
My son says they get a free meal every day that they work. He has been working there since last Fall, around Oct, Nov. At first he appreciated the free meal, but now he says he thinks the food is making him sick. He runs around like crazy though and doesn't take time to take care of himself properly, do his laundry, get enough sleep etc. I really worry about him getting in an accident because of being tired. And I worry about his health because he doesn't eat right.
Let us know how things go with your job and your goals too! I am cheering for you. If you have the time, you should get the Eat To Live book by Dr. Fuhrman. That will help you be more careful about trying to eat as much healthy food as possible, despite working at McDonald's. Also, be sure to look up the calories for the meals there so you know what you are eating as far as calories go.
Don't give up Yooper! Also working there will help you burn off calories, just give some thought to whether you want to eat there (salads?) or bring some food from home (eat in your car maybe?) or limit how often you eat there.
I am not judging you by the way, just offering advice. You could eat a whole bakery and come here and still tell us, and we would still be supportive because we all have the same problems and struggles of being tempted by the endless amounts of unhealthy food that is more available than the healthy food.
Keep us posted Yooper!
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 26 Jun 2007 07:59 pm |
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Alright I have another question.
So yesterday was a bad day for me, as I didn't go for my dailey run AND I ate at pizza hut after my baseball game. Im putting my calorie deficit at about 300 calories. Is it not a good idea to make up for that today? For example, I'm shooting for a 1,000 calorie deficit per day. Would it be bad if I went up to 1,400 today to makeup for yesterday?
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Nir
Senior Administrator
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Posted: 26 Jun 2007 08:49 pm |
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I wouldn't eat less than unadjusted RMR on any day [or less than 75% of unadjusted RMR if I was obese]. Doing so has as much merit as skipping breakfast - i.e. no merit.
Today I was reading about fasting. Apparently it can help heal your body faster from some diseases. However, if there is one thing it doesn't help, it is weight loss. And this was straight from Dr Fuhrman [who has written a book about fasting and who famously says that a metabolism slowed down by calorie restriction is not necessarily a bad thing...]
Have a low day, but don't make it too low.
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 27 Jun 2007 06:17 am |
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So every day I go on "my run" which is 3 miles of jogging through my neighborhood. Then about 10 minutes of uphill sprints. If i continually do the same workout, though, am I going to eventually be burning less calories?
If so, what is your suggestion? Running is above and beyond the most convienant means of excercise for me.
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Nir
Senior Administrator
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Posted: 27 Jun 2007 07:29 am |
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Yes, your body adapts gradually and your muscles become 'more efficient' (that means burn less calories) at doing the same exercise (as time goes on - and especially as you lose weight)
You can develop your running intensity by alternating walking/jogging or jogging/running until you are more comfortable with a faster pace and/or able to do so for a longer period (but increase things gradually)
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 27 Jun 2007 07:32 am |
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| So essentially, sprinting up a hill and walking back down for 30 minutes would mean more in terms of long term weight loss than jogging would?
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Nir
Senior Administrator
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Posted: 27 Jun 2007 07:41 am |
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| I believe so.
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 28 Jun 2007 02:13 am |
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I have been watching my eating and excorcsing now for a complete week....... and......
I'm down a solid two lbs. I'm happy, I hope I can keep it up.
p.s.: You can move this to "Journals" if you want.
Last edited on 28 Jun 2007 02:14 am by yooper
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seminakedcats
Distinguished Member
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Posted: 28 Jun 2007 02:54 am |
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Go Yooper!!!
Don't worry about McD's for long. Like Sassy's son, when I worked in a bakery we were allowed to have anything we wanted once per shift and that got old fast! Unfortunately, that was 30 years ago, and didn't stick, but at the time I was really, really sick of looking at, touching and definitely tasting baked goods.
If you look on the calorie counter http://www.thelegacywebsite.com/index_food.html and see how many calories some of your faves have, it might be enough of a turn off, or at least give you some ideas about what has fewer calories and better nutritional value. I found out on there that there is a big difference between Sbarro's plain cheese pizza and their "gormet pizza with spinach and mushrooms". Apparently "gormet" is another term for "put the pizza down and back away from the table slowly". Guess what I eat now when I have pizza! There are at least slightly better alternatives anywhere you go and having the knowledge gives you the power to make better choices.
Good luck! Keep us posted on your successes, questions and concerns! We're here for you!
Kit
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FLT
Member
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Posted: 28 Jun 2007 11:42 am |
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seminakedcats wrote: Apparently "gormet" is another term for "put the pizza down and back away from the table slowly".
ROFL Kit!
Hey Yopper - Welcome to the forums! Congratulations on finding some great motivation to lose some weight.. that's certainly a good part of the battle.
For winter exercise you might check and see if there is a curling club in the area - if so, get on a team and play lead and you will BURN some winter calories! SWWEEEEEEP!
Luckily you've got plenty of time before winter, so good luck and keep at it.
Cheers,
FLT
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seminakedcats
Distinguished Member
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Posted: 28 Jun 2007 02:33 pm |
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Do we have curling clubs here FLT? That would be fun to go watch. I had never heard of it at all before the last Winter Olympics. It would definitely be good exercise!
Kit
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FLT
Member
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Posted: 28 Jun 2007 02:57 pm |
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| Oooh baby, we have a great curling club based in Laurel, MD. I will send you a PM about it
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 3 Jul 2007 07:31 pm |
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I have not gone on my bike/run since Friday.
Saturday: I had a baseball tournament and didn't want to be exhausted for my games (two of them)
Sunday/Monday: Did 4th activities for the majority of both of the days.
Today: About to go for a run.
Tomorrow: Work 12-8 leaving no time to go for the bike/walk.
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 5 Jul 2007 06:54 am |
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weighed in this week another and i'm down to 190. 5 lbs down and 30 more to go to reach my goal of 160.
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Sassykat
Distinguished Member
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Posted: 6 Jul 2007 03:40 pm |
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Way to go Yooper! You have lost 5 lbs in a short amount of time! You are doing great! You will have the fit body you are striving for.
I know those long days at Mc D's are hard, but you are expending energy there also, so don't feel too bad about not having time for your regular exercise. Life has to be a balance of sorts.
Best wishes!
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 6 Jul 2007 08:52 pm |
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| Thank you. Those replies mean a lot.
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 10 Jul 2007 06:20 pm |
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I have switched a lot of things with my diet. I am now making sure I eat atleast 2 salads per day along with another vegetable serving of some sort. I am still eating good ammounts of fruit. I have switched my cereal to Total Whole Grain. I let my supper slide a little bit, but since my breakfest/lunch/snack consists of mainly wheat/fruit/salad I don't hate myself for it.
My excercise routine has changed quite a bit. Baseball season is over, so I'm not going to have the luxery of burning 250-350 fun, easy, calories anymore. I also have some bad road rash on my leg/arm/back from a bike accident with a friend, so I haven't been able to go swimming, play basketball, play volleyball, or go for my run for the past 4 days. I have, however, just tooken up biking. Yesterday I biked 6 miles around town and through in a couple jogs up this steep 200 meter long hill.
One thing that has been on my mind lately is how my metabolism is being affected. I am feeling fuller now off of smaller portions (and less calories) of food. I'm pretty sure this is a good thing, but I just wonder what is going to happen once I actually do reach my goal weight. I can't wait for the day when I can just say "wow it's really hot out, I'm gonna go eat a dairy queen blizzard" and not have to worry about throwing off my diet. However I can't help but worry that once I am satisfied with my body, and have that attitude, that the weight is just going to pile back on.
Last edited on 10 Jul 2007 06:21 pm by yooper
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Nir
Senior Administrator
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Posted: 10 Jul 2007 09:24 pm |
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yooper wrote: One thing that has been on my mind lately is how my metabolism is being affected.
I can't wait for the day when I can just say "wow it's really hot out, I'm gonna go eat a dairy queen blizzard" and not have to worry about throwing off my diet.
If you play with the RMR Calculator you'll notice that the smaller you are, the less calories you require to maintain that smaller weight. That's something to bare in mind.
Diets don't work because they are temporary - only lifestyle changes work.
However, an ocassional "cheat meal" of the type you describe, say once a week, is something that you certainly could fit into a healthy lifestyle. A good rule is to make 90% of your calories healthy ones, yet allow yourself to eat whatever you crave with the other 10%. It is probably best to plan such events, to avoid finding yourself having that ice-cream every day.
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 11 Jul 2007 06:48 am |
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I'm disapointed in myself. We hung out at my friends tonight and everybody was drinking chocolate milk while eating chips.
I had two glasses....... so about 400 calories =[. And then probably
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 14 Jul 2007 07:29 am |
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| I went to the doctors office june 1st and weighed 199 pounds. That was my cue to start losing weight, as I didn't want to get into the 200s. I started my excericise/healthy eating about June 15th. On July 12th I went back to the same doctors office and weighed in at 188. This was a big boost in spirit for me.
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MNGuppyMom
Senior Member
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Posted: 14 Jul 2007 11:25 am |
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Way to go! Losing 11 pounds in just a month is great! Keep it up!
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luv2teach
Distinguished Member
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Posted: 16 Jul 2007 12:21 pm |
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| Yooper congrats! It is always exciting to get past that 10 pound mark! I noticed earlier in your posts that you had a few nights with your friends where you had a "bad night" and ate two many calories etc. and I just wanted to tell you I think it is AWESOME how you just got back on track the next day! It took me forever to teach myself to do that. I would just give up and take the week off and eat whatever:) You have learned one of the hardest lessons ever....you rock!
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 17 Jul 2007 07:43 pm |
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Yeah I know, that was tough. I really want to hit 160 before December and there is no way that is going to happen if I take too mayn days off.
Today was my weigh in day for the week (every wednesday) and I am down to 186. I'm 1/3 of my way there weight wise.
I ordered two containers of Slim Body Matrix protein shakes because I know I haven't been getting enough protein every day. I am very curious to see how this effects (or doesn't effect) my weight loss.
edit: I just realized it was only Tuesday. oops.
Last edited on 17 Jul 2007 08:58 pm by yooper
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Sassykat
Distinguished Member
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Posted: 18 Jul 2007 02:36 am |
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I have to say, I am so proud of you Yooper! You have done excellant! You are on your way to better health! That is great! I am really happy to hear you are eating more fruit and salad. The more you eat of the fresh salad and fruit, the better you will feel and even your skin tone will improve.
I agree with luv2teach, it took me forever to learn that I could eat something indulgent (we love Dairy Queen too) and then the next day, go back to my salads again. It is very hard to either eat something and not feel guilty and then give up, or give up because you feel it's too hard to be completely strict about not eating other food and then indulge. Somehow I just made a simple idea sound really complicated. How did I do that?
The golden key is, don't feel guilty, enjoy life and never give up on yourself. Continue to take good care of yourself. The fruit and salad was put here on this earth for our optimal health and it will be quietly waiting for you to finish your chocolate milk.
It sounds like you are doing awesome! I wish I could lose 11-13 pounds in just a month. Sheesh!
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 12 Aug 2007 09:37 pm |
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| I haven't posted for a while, but I have been keeping on my weight loss plan. I now weigh 176 pounds and have officially passed the half way "goal weight" mark.
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yooper
New Member
| Joined: | 22 Jun 2007 |
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| Posts: | 32 |
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Posted: 21 Feb 2008 02:42 am |
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| Heyy long time no post. So I ended up reaching my goal weight of 160. Then I went back up to 168 over winter break, until I got my gym pass. I'm now down to 158 lbs. I still have a gut and want to get rid of it before I move for college in 5 months.
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