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jlb
New Member
| Joined: | 23 Mar 2013 |
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| Posts: | 10 |
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Posted: 23 Mar 2013 08:11 pm |
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| I am very over wieght. I am 28 years old and I started a diet on jan 9th 2013. i weighed 329 on that day and I am 5'5. I weigh in every friday and keep track of everything that I eat. when i weighed in yesturday I was 291, so I have lost 38lbs in 2 and a half months. I am going to the gym about 3 times a week to work out on the machines and I walk about 2 or 3 miles on the other days that I don't go. I always eat at least 1200 calories but I don't exceed 1500 calories a day. I eat about 5 times a day but they are much smaller meals. I weigh all of my food and i make healthier choices I drink mostly water, I have no liquid calories in my diet, I occasionaly drink power aid zero. My fear is that I will end up with loose skin because of how much i have to loose. At this point I have not noticed that to be a problem but after I loose 100lbs is that going to happen. I know it can be different for everyone and i have been told if you loose weight to fast that will happen. but I guess I am wondering if drinking lots of water and exercising will be the key. what could i do differently to help prevent that?
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Nir
Senior Administrator
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Posted: 23 Mar 2013 11:19 pm |
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You are doing a lot of good stuff, my general summed-up reply is keep it up.
The skin problem affects people to different extents.
Some of your exercise should be resistance training.
It is possible that if you were prepared to lose at a slower rate (say 2-3lb a week) then loose skin will be less of an issue. Is it important for you to lose as quickly as possible?
(and although you have not asked, I will point out that some (most?) people who do large deficits will get 'stuck' at some point. If that happens perhaps persisting for long enough at low intake and weight loss resumes - alternatively increasing calories to rebuild metabolism is an approach that works )
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JSABD
Distinguished Member
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Posted: 24 Mar 2013 07:37 pm |
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Nir wrote: You are doing a lot of good stuff, my general summed-up reply is keep it up.
The skin problem affects people to different extents.
Some of your exercise should be resistance training.
It is possible that if you were prepared to lose at a slower rate (say 2-3lb a week) then loose skin will be less of an issue. Is it important for you to lose as quickly as possible?
(and although you have not asked, I will point out that some (most?) people who do large deficits will get 'stuck' at some point. If that happens perhaps persisting for long enough at low intake and weight loss resumes - alternatively increasing calories to rebuild metabolism is an approach that works )
Excellent advice!
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jlb
New Member
| Joined: | 23 Mar 2013 |
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| Posts: | 10 |
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Posted: 25 Mar 2013 02:35 pm |
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| Thank you for your advice!
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jlb
New Member
| Joined: | 23 Mar 2013 |
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| Posts: | 10 |
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Posted: 28 Mar 2013 02:29 pm |
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After reading your advice I purchased a Gold's Gym Long Resistance Tube. It came with an exercise chart with 9 different exercises and it said to do 3 sets of 15 reps 3 times a week. Is that what you ment by resistance training or should I be doing something else or something in addition to that?
To answer your other question about whether I need to loose weight that quickly it's hard to say. Health wise I would say yes. I was told that I was pre-diabetic, everytime my insulin has been checked in the past 3 years it has been high. I also have fluid on my legs and feet that just doesn't seem to be going away.
Another benefit is that it keeps me motivated every week when I see the number drop. It is much easier now then in the begining. I felt like I hardly ate at all before, which is completely unture. I would see people that ate all the time and never gained any weight and I would feel like I didn't eat like them,so I didn't understand. The truth is, I ate less fequently then they did but twice as much. Now I feel like I eat all day long and depending on what kinds of food I eat that day some days eating five times I still struggle to reach my minimum. I feel like I need to continue my eating this way because I feel like I have structure, I'm afraid to change that becasue I finaly feel like I have it under control.
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Nir
Senior Administrator
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Posted: 28 Mar 2013 05:35 pm |
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I encourage you to look up Dr Joel Fuhrman's book "The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes" it is a version of his best-selling book Eat To Live which focuses on type-2 diabetes. I appreciate you are only pre-diabetic that means it will be easier to reverse. In addition to a "beans and greens" diet, he thinks that daily exercise is part of the prescription for blood-sugar regulation.
Yes exercises with a resistance band are one type of resistance training. Other types that also count include body-weight exercises, exercises with free-weights, and exercises on 'fixed' resistance machines at the gym. It is all good. We have different muscle groups that should all be exercised. Legs are a big muscle group that should not be neglected. (I think of the main muscle groups as legs, chest, back, triceps, biceps, shoulders and abs.)
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jlb
New Member
| Joined: | 23 Mar 2013 |
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| Posts: | 10 |
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Posted: 11 Apr 2013 12:00 pm |
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| Just an update about where I am. I started counting calories and exercising on Janurary 9th 2013. When I got on the scale April 9th 2013 I was pleasantly suprised that I have lost 48 pounds in 3 months doing this. 329 pounds down to 281 pounds. I have only gone down one pants size but I feel like my body has a different shape to it. I am hoping that when I loose another 50lbs I will start to see more dramatic results. During this three months I did have one week that I didnt' loose anything. I hadn't changed my diet or cheated and I didn't loose. so I just continued to do the same thing I was doing, and the following week I started loosing again. Do you think that it will take much longer before I start seeing better results?
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Nir
Senior Administrator
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Posted: 11 Apr 2013 12:39 pm |
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Your looks and your health will continue to improve.
As a proportion/percentage, the next 50lb are "more of what is left of you" so they will present a better improvement than the first 50lb.
I hope you have some photos at your top weight - a 100lb before and after comparison will give you the dramatic difference you seek - as you keep looking in the mirror you will get used to a slimmer you so a comparison will show the difference
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jlb
New Member
| Joined: | 23 Mar 2013 |
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| Posts: | 10 |
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Posted: 20 Apr 2013 02:29 pm |
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| I don't really have a question this time I just wanted to update you. I just weighed in yesturday and I have finaly passed the 50lb mark. I am down 52lbs actually so that puts me at 277 from 329!!!!!!!!
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Nir
Senior Administrator
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Posted: 20 Apr 2013 03:04 pm |
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| That's certainly fast progress, an average of more than 3.5lb a week for the period
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jlb
New Member
| Joined: | 23 Mar 2013 |
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| Posts: | 10 |
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Posted: 13 May 2013 03:50 pm |
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| My latest update is my weigh in on friday may 10th. That was 4 months and 1 day from my start date, and I am down to 269 which is 60lbs lighter. I am still exercising and staying between 1200 and 1500 calories a day. I do have a question. At some point to maintain the same deficit I would need to reduce my calories or up my exercise. At what point should I consider revising what I'm doing? Also, I had a friend tell me that if you increase your calories once a week it will give your metabolism a boost. I have always been an all or nothing kind of person so I'm kind of scared to try that. Would it be worth it to try. Does it really boost your metabolism enough to make a difference,and if so, how much should you up it that day?
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Nir
Senior Administrator
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Posted: 13 May 2013 06:50 pm |
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1) yes some people have devised schemes like that. (maybe 20-40% above your habitual intake?)
2) I think that for best overall results you are best sticking to that intake range of 1200-1500 whilst you are seeing results (ANY results) rather than cutting it lower. Why bother? So long as you are not stalled you just keep going and eventually you will reach your goal weight. Cutting calories further will lead to your metabolism slowing down. Long term there will be no advantage to it (other than reduced cost of food?) as you will just get stuck at weight loss but with a lower intake.
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jlb
New Member
| Joined: | 23 Mar 2013 |
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| Posts: | 10 |
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Posted: 14 May 2013 01:49 pm |
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| Okay, Thank you!
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jlb
New Member
| Joined: | 23 Mar 2013 |
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| Posts: | 10 |
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Posted: 10 Jun 2013 02:40 pm |
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| So Yesturday was my 5 month anniversary of my lifestyle change!!!!!!!! When I got on the scale I was 73 lbs lighter than day one!!!! Starting weight was 329 and today I am at 256. I am still going strong I have been averaging 14.6 pounds per month. I have dropped a couple of pants sizes. My jeans before were a size 26 and now the pants I am wearing are 18/20. I didn't realize that I looked any different until I looked at a picture I had taken on Feb 2 just 3 and a half weeks after I started. I am very excited to continue on this journey. I have a few people that now expect weekly updates on what I'm doing and how I'm doing it. I think once I lost that first 50 and my size actually started noticably changing, people became more interested. I now have people that want a copy of the book I made to keep track of things, they want to excersie with me and they want to talk about there struggles with me. Not only does this make me feel good that they think enough of me to seek my advice but it keeps me motivated to keep going. Now I have all of these eyes on me and they are counting on me to go farther so they have more faith in themselves. That is a wonderful feeling!!!!!! Just wanted to update everyone on my progress!!!!!!
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jlb
New Member
| Joined: | 23 Mar 2013 |
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| Posts: | 10 |
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Posted: 10 Jul 2013 02:06 pm |
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| So, yesterday was 6 months since I started this journey. I have lost 82lbs in that amount of time. I am very proud of what I have accomplished and I am only 3lbs away from no longer being considered morbidly obese. I am super excited by how far I have come.
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Nir
Senior Administrator
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Posted: 10 Jul 2013 02:20 pm |
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| Staying power is what it is all about. I may have only lost about 45 pounds but my biggest achievement is to have created a long term strategy for maintaining that loss. Let's say that my weight stopped being volatile in 2006, there were a few years before that when I really didn't know what I was doing. Hope you get there sooner than I did
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