Weight Loss Challenge Group

by soon2bebikini on November 20th 2009 at 11:13 am

 Nice job tahoe1074 - enjoy the weekend!

by jackwhitney on November 20th 2009 at 6:09 pm

Never a doubt!! Keep up the great work, Tahoe!

by jackwhitney on November 19th 2009 at 4:29 pm

Wonderful news, calecam!! Make sure you keep us posted - we'll be looking for that 'broke 200' flag to start flying soon!! Great Job!

by dohead on November 19th 2009 at 4:41 pm

that's fantastic! keep going you're almost there!!

by txmom51 on November 19th 2009 at 7:06 pm

Hooray!!  It is great that your goal is within sight in the near future.  I'm waiting to see the "flag" start waving soon.
Lynne

by soon2bebikini on November 20th 2009 at 11:14 am

 Well done calecam, you're well on your way! 200 here you come ;)

by krankykenzie on November 20th 2009 at 11:44 am

YAY! Thats an exciting feeling, keep up the good work!

by jackwhitney on November 19th 2009 at 8:20 am

You and I share eating-habit history: Coffee all day and one huge evening meal and bed. I now eat breakfast, plus multiple small meals. I feel like I'm gorging myself, and the clothes keep fitting better and better. Amazing, isn't it? Keep up the good work, Sheynberg! These exciting moments are energizing!

by txmom51 on November 19th 2009 at 3:15 pm

This is the way our bodies are supposed to work. It makes me wonder how we could get so screwed up?   Please take a look at my response to nutrition and HIT training below.
Lynne
 

by sheynberg on November 19th 2009 at 8:02 am

Congratulations, that's amazing! You look way healthy in your most recent picture.

by jackwhitney on November 19th 2009 at 8:16 am

This is great news, Corbin!! You should be excited, you're within range of a big milestone. It makes it all worthwhile, and you deserve it!

by jackwhitney on November 19th 2009 at 8:25 am

Don't know what happened to my earlier post - but, WAY TO GO, Corbin!! This is a huge milestone for you, and you have every reason to be excited - it speaks to your dedication and persistance, your staying-power. Keep up the great work, it's inspiring!

by dohead on November 19th 2009 at 9:05 am

congrats!! that's so exciting keep up the great work :)

by tahoe1074 on November 19th 2009 at 9:21 am

Very impressive!  Congratulations!

by soon2bebikini on November 19th 2009 at 2:15 pm

 Congratulations Corbinforbes, what an amazing accomplishment!

by txmom51 on November 19th 2009 at 2:48 pm

Corbin, what an exciting achievement!!   Don't you wonder sometimes how you moved when you had that much extra weight?  You are a great example to the rest of us that we can make a big change in just a short while.  Thanks for sharing.  Come on 200!!
Lynne

by corbinforbes on November 19th 2009 at 3:21 pm

Thank you everyone!

by krankykenzie on November 20th 2009 at 11:45 am

Congrats!

by txmom51 on November 18th 2009 at 5:00 pm

Is that fireworks I see going off in Ontario?  If not they should be.  Your news is inspiring.  You will make your goal before you know it.  Congratulations,
Lynne

by julianna78 on November 18th 2009 at 5:32 pm

 Great job, dohead!!!!

by LisaCanDo62 on November 19th 2009 at 1:47 am

That is great!!!  I haven't been measuring myself but I am going to start today.  What a great motivator!  

by I-hikergirl on November 19th 2009 at 7:29 am

This is fun, isn't it?  I've been afraid to do much measuring, but maybe I'll be brave later this weekend :  )
Good work!

by corbinforbes on November 19th 2009 at 7:48 am

Awesome! Nicely done!

by jackwhitney on November 19th 2009 at 8:27 am

losing inches is often more telling of progress than scale pounds. You're on a roll, and all your work is paying off. Keep up the great job!

by tahoe1074 on November 19th 2009 at 9:23 am

Wow!!  You have inspired me to start the measuring thing..  Hmmm, now if only my tape measurer was a little more bendable..  Darn the metal.
Keep up the great work!!

by soon2bebikini on November 19th 2009 at 2:16 pm

 Nice job, keep up the good work!

by I-hikergirl on November 19th 2009 at 7:31 am

Thanks for the tip!  I think I'll volunteer to take the dressing this year :  )

by tahoe1074 on November 19th 2009 at 9:24 am

Hey Lynne,
How was your luncheon?  Did everyone rave about the dressing?

by txmom51 on November 19th 2009 at 2:44 pm

Lunch was great and yes, everyone did rave about the dressing.  Every last bite of two big pans is gone!  One thing I forgot to mention was that the chicken was 33% less sodium.  I know that these are small changes, but I honestly couldn't tell that there was less sodium in the dressing and evidently neither could anyone else.  Do you realize that there is almost 500 hundred calories in the average serving of  dressing?   Frightening.
Lynne

by tahoe1074 on November 19th 2009 at 7:46 pm

 But oh so good...  My husband was diagnosed with Celiac Disease a couple of months ago, and gluten free bread doesn't exactly work well with dressing.  I'm giving up most gluten in support, so will be enjoying far less yummy stuffing in my future.  

by krankykenzie on November 20th 2009 at 11:49 am

I made a dressing with gluten free corn bread a couple years ago for my grandmother....took some work but tasted pretty good!

by txmom51 on November 18th 2009 at 9:56 am

A loss of 1.6 is nothing to sneeze about.  It is hard to find that magic balance.  For one thing it changes constantly according to what you eat, when you eat, stress, etc.  Just hang in there and you will see the results you are looking for.
Lynne

by soon2bebikini on November 18th 2009 at 2:44 pm

 Good job CindyB3!

by jackwhitney on November 18th 2009 at 3:27 pm

Great Work, Cindy!! Much to be proud of on Week 4. As I'm sure you're aware, 2lbs a week is pretty aggressive (7000 calorie weekly deficit). You weight loss indicates you finished the week at a 5600 calorie deficit ( 3450 from exercise).  That's terrific!! More than terrific, it displays great discipline and committment!! You'll get where you want to go!

by LisaCanDo62 on November 19th 2009 at 1:49 am

Great Job Cindy! 

by luv2run4life on November 19th 2009 at 3:44 pm

Keep up the great work!!

by CindyB3 on November 18th 2009 at 7:03 am

Way to GO!!! Congrats on a great week :-)

by txmom51 on November 18th 2009 at 9:54 am

You are doing great!  That's a truckload of exercise and it is showing in your results.  Keep up the good work.
Lynne

by soon2bebikini on November 18th 2009 at 2:45 pm

 Congrats luv2run4life, keep it up!

by jackwhitney on November 18th 2009 at 3:30 pm

You sum it up well, luv2run! Great show! Outstanding exercise commitment - very impressive! Keep up your great work.

by luv2run4life on November 19th 2009 at 3:41 pm

Thank you all!

by CindyB3 on November 18th 2009 at 7:06 am

Hang in there...today's a new day! You can do it :-)

by txmom51 on November 18th 2009 at 9:52 am

A small gain can be par for the course, but you are still in the game.  Remember, even Wonder Woman had a support group and took time for herself.   Just stick with the program and results will be on thier way. 
Lynne

by jackwhitney on November 18th 2009 at 3:35 pm

Pulling off those exercise minutes and hitting everything but fiber is 'wonder woman-esque' in light of the crazy week.  Heck of a good job, Deb! Don't worry about the 4/10 pound.

by CindyB3 on November 18th 2009 at 6:57 am

Totally with ya there Lisa :) I feel exactly the same!
Have an AWESOME week!

by jackwhitney on November 18th 2009 at 3:40 pm

Thank YOU! You can rest assured we're all in this together - all riding the same roller coaster of challenges & frustrations. Keep on riding - and it will be a great week!

by I-hikergirl on November 18th 2009 at 9:48 am

I'm sure with your dedication, it will happen!  I've been jogging down then up 4 flights of stairs every hour this week at work!  It's my way of building up my quads and keeping my blood flowing. 
You are right about needing muscle mass to burn more calories, I was told the same thing.  Fitting into old clothes is all about "proportions", not just weight!  :  )
Good luck!

by txmom51 on November 18th 2009 at 9:48 am

Shey, Good job at working so hard.  You probably do need to add the extra shakes, but try and find one that is balanced with carbs.  If you are already having trouble getting in all your calories, then everything you eat needs to be a double punch.  Just make sure you read the labels on what product you are buying.  Also, you do know that most of anything you drink can count as water.  You do need at least 4 cups a day of just water, but the other fluid can come from any non carbonated, non sugary, or decaffeinated source. It must feel wonderful to be on maintenance and not trying to constantly lose the weight. 
Lynne

by jackwhitney on November 18th 2009 at 3:19 pm

Adding to txmom's comments, let me share my experience (that seemed to work) - and you likely know much of this: The HIIT step increments are a 20 minutes intense cardio (with a 5 minute warmup and cool down) and should be followed by an hour of fasting (to burn fat). When you shift to resistance training, you need to immediately follow it with a high protein high carb easily metabolized 'something'. The something many use is a combination high protein/carb drink - and, as txmom points out, read the labels. There are a number of kosher products in powder and ready to drink.
 
Good luck, and keep us posted. Your alternating HIIT/resistance  program is a very good one, subscribed to by many sports physiologists, and should get you where you want to go.

by sheynberg on November 19th 2009 at 8:33 am

Thanks for the support, folks.
 
@Jackwhitney:
I read all the comments here, and try to incorporate the suggestions in my own routine as much as possible. You've offered some excellent advice that I'm now putting to practice.
 
As for the playbook you laid out, I'm trying to make this fit into how I work out now. Let me see if I got it right:
When I go to the gym, I start with a 5 minute warmup (on treadmill or bike), then do my HIIT routine (10 minutes), then a 5 minute cooldown. I take a break for 15 minutes, drink some water. Then I lift weights for 45 minutes. Afterwards, I immediately drink a shake, one with not just protein, but one that also has high carbs.
 
Is that about right? Or does the fast you describe also mean "no water"? And does the HIIT duration you mentioned include warmup and cooldown? Cos 10-12 minutes really is the max for me right now as far as HIIT goes.

by txmom51 on November 19th 2009 at 3:13 pm

Your HIT routine should be 5 min warm up,  minimum 20 min HIT, then 5 minute cool down.  I actually follow a different plan that what Jack laid out.
I eat high protien and carb combination for breakfast with 24 oz. of water, then 1 hour later start 30 minutes of resistance training(only pause is to change exercisies) interspersed with (3) 2min HIT, followed by a 5 minute break for water, then I'm on to cardio training for the next 40 minutes which includes cool down. I try to keep my heart rate at 150+ and  do (6) 2min HIT(elevating my heart to 165) during this 40 minutes.  I drink a 24oz. botttle of water while I'm on the treadmill and have an additional 24 oz. of water with vitamins on the way home.  After a shower I'm ready to eat again, a combo of carb and protien. 
Don't worry if you are only able to do 10-12 minutes of HIT.  I've been at it 4 months and as you see above, I still can't sustain for more than a couple of minutes where my heart rate is above 165 at a time.  This is a training tool and your body need time to adjust.
Just keep up the good work.
Lynne
 

by jackwhitney on November 19th 2009 at 4:22 pm

The program I used went something like this: Monday, Wednesday, Friday of each week was dedicated to about 55 minutes of resistance. I alternated between upper body and lower body each workout day. So one week I would work the various upper body muscle groups to exhaustion on Monday and on Wednesday  I'd do lower body groups + abs to exhaustion. So, in Week 1 I'd do upper Monday and Friday, lower on Wednesday. Week 2 I'd do lower on Mon. & Fri and upper on Wed. I worked out at noon, so I'd do this before I'd eat anything. Water doesn't count as eating - drink a lot before, after and during. After the resistance I'd drink a protein drink immediately and then another one about 3 hours later. Tuesday, Thursday and Saturday were HIIT days. I have nothing to eat prior to exercise. Do 5 minute warmup (slow and easy walk on the treadmill) then I'd do 20 minutes of intervals (HIIT) on the elliptical increasing the resistance each minute in steps (level 4 up to 6; 5 to 7, 6 to 8, etc.) the last 2 minutes (18-20) I would go for burnout -  then I'd walk for 5 minutes.  I would NOT eat food or drink a protein drink for 1-hour afterwards. Water's OK. The body will not burn a lot of fat during HIIT, but during the hour  afterwards. During HIIT it will deplete glucose in the muscle tissues (which is gone in 20 minutes) - fat won't burn fast enough during high cardio training to do any good. It goes into fat burn afterwards. Hope this answers some of your question.

by sheynberg on November 19th 2009 at 5:05 pm

Would you discourage combining HIIT and resistance training in one session?  
 
It seems like a waste to spend 1 hour (total) in traffic and changing clothes just to spend 30 minutes on cardio at the gym...  
 
I'm trying to get into a rhythm where I go to the gym 5 days a week (except for Friday and Saturday). As for resistance training: one day I train my core, the other day I train the muscles in my arms and legs.
 
Another issue is timing: most of the days I can only get to the gym in the late afternoon or early evening. Only on Sunday, I go in the morning.
 
Your thoughts, please.

by txmom51 on November 19th 2009 at 7:04 pm

I was interested in Jack's response.  If it works for him that is great!   I hit the gym at 8:30 am for a standing session with my trainer.  If I don't eat before I work out then I have no energy what so ever.  My sessions are really varied depending on what my trainer has planned for the day, but he knows that he had better have me do all my exercise in one trip, because when I leave the gym I am NOT coming back until the next morning.  As for eating after HIT, by the time I leave the gym, drive home, shower and dress it has been well over an hour. 
I am also coming from a different point of life.  At 55, I am trying to lose weight, but also build core strength and work on my balance and endurance.  When I started this journey in July, I could only walk for 15 minutes before huffing and puffing and having my knees feel like jelly.  Just the fact that I can walk for 40 minutes after 30 minutes of resistance training is almost a miracle. 
Looks like some more research is needed to find what will work best for you. 
Lynne
 

by jackwhitney on November 20th 2009 at 6:25 am

As txmom points out, it all has to work for YOU and your schedule. You indicated that your primary goal was shifting to building muscle mass. On the days you're focused on that, drinking protein/carb mixes or eating a protein/carb combination immediately after - or, before and immediately after is desireable. The goal is to feed and replenish the muscles that have or will be stressed so they can rebuild and grow. Now there is nothing wrong per se with doing a cardio workout (heart rate maintained in cardio zones) or a fat burn (long-slow aerobics) on the days you do heavy resistance - I could never make it work for me because I'd set weight increase goals for each workout, and if I tried to do too much aerobic prior to weights, I couldn't hit the weight targets - and afterwards, forget it.
 
On the HIIT days, I think it is fine to add stuff - I try to keep my heart rate under the cardio zone during the 'other stuff'- which they call 'fat burn'. If you follow the HIIT routine with long-slow aerobics, it will strengthen endurance and prolong the 'fat burn' durations. I'd still wait an hour after your whole routine to eat or drink a protein/carb shake on the days you're not doing resistance.  As txmom points out, that's usually not a problem given that an hour has usually elapsed by the time you get home and find food.
 
It might be good to spend some time with one of the trainers at your club, to design a program specific to your current training and fitness levels and your goals. It also allows for on-site monitoring of outcomes so necessary adjustments can be made. As many of the posts on this site suggest, everybody's body responds uniquely to different programs. If the program becomes too hard to accomplish because of timing, etc, you won't DO it - and, that's the worst outcome!!
 
Keep us posted, and keep up the good work!

by txmom51 on November 17th 2009 at 7:08 pm

You just made my day!!  Your fitness badge is awesome and well deserved.  I'm glad the scale moved also, but the look at what you accomplished. You hit almost every goal and that is fantastic.  If there is any way I can help from afar please let me know.  Just keep up the good work.
Lynne

by krankykenzie on November 17th 2009 at 7:28 pm

Wow! Thats awesome :-) 21 days of fitness! I better get cracking, thanx for the inspiration!

by I-hikergirl on November 18th 2009 at 9:51 am

That's pretty impressive!  21 days of logged fitness just became one of my goals!  :  )
You are sounding much better, by the way!   Stress is not an easy thing to deal with, but exercise certainly helps alot!
 
Keep up the great work!
Melissa

by jackwhitney on November 18th 2009 at 3:44 pm

I'm with Melissa - you do sound better!! Your 'stick-to-it-ness' is contagious! Keep up your wonderful progress, dogpaddle!

by jackwhitney on November 17th 2009 at 3:15 pm

Good Job to YOU!! You dropped 2.5lbs last week, and you're doing the right things. This could be an 'adjustment week' for your system. Keep it up !!

by txmom51 on November 17th 2009 at 4:17 pm

I agree with Jack about the adjustment week.  I'm having one of my own this week. You are sticking with the program so I know that the loss is bound to come soon.    Just curious, how are you getting your fiber?  I start the day with a high fiber cereal(Kashi Go-lean Crunch), yogurt and 74 grams of blueberries ( that is 13 gram of fiber right there.  I add more fiber with fresh veggies, then usually some kind of high fiber starch(sweet potato, whole wheat pasta, corn, bringing me up around 22 grams. My snack at night is either dry high fiber cereal, Honey Nut Shredded Wheat (52 grams is 4 grams of fiber),or a slice of Nature'sOwn Double wheat bread (1 slice is 5 grams) or possibly another piece of fruit (184 gram apple is 5 grams). I try for 2 servings of fruit, sometimes 3, and 3 or more servings of fresh cooked or raw veggies a day.  Hope this gives you some ideas to boost your fiber.  Have a great week, Lynne

by Dogpaddle on November 17th 2009 at 8:46 pm

I think we need another category for "almost" reaching our fiber goals :)  Good Job this week.  I bet your weight loss shows up next week!

by I-hikergirl on November 18th 2009 at 9:57 am

I would fall into that category of "almost" meeting the fiber goal as well :  ]
Thanks Lynne for those great fiber ideas! 
Soon2bebikini, great job tracking the food for 7 days!  It isn't an easy thing to do, but it definately makes you more conscious of your eating decisions.
Keep up the good work!

by cateckl on November 17th 2009 at 10:37 am

you might see a big loss next week.. no need to fret.. you did great

by txmom51 on November 17th 2009 at 11:16 am

One more reminder that we just "think" we are in total control of our bodies.  You are doing great, doing what you are supposed to and the results will eventually show up.
Lynne

by krankykenzie on November 17th 2009 at 2:23 pm

thanx guys! It is just so frustrating to think you are doing it right and then not get the reward. Time will tell :-)

by jackwhitney on November 17th 2009 at 3:09 pm

Great Job!! I think your analysis is right - the exercise is likely resulting in water retention. Just forge ahead and the scale results will become more prominent.

by julianna78 on November 17th 2009 at 7:42 pm

keep at it! I gained this week too (although I deserved it) but we can do it!!

by Dogpaddle on November 17th 2009 at 8:51 pm

Have you noticed the exercise "feeling" better?  It's soooooo worth it when you experience the "wow that's alot easier than it use to be" feeling.  I'm believing the results on the scale will show for us next week!

by I-hikergirl on November 18th 2009 at 9:59 am

I'm liking the exercise feeling so much, I've been doing squats at my desk and jogging the stairs to break up the day.  It's habit-forming, and WILL pay off!

by jackwhitney on November 17th 2009 at 9:53 am

I'd say you did really well, calecam!! You're working the program and making good decisions. The exercise minutes are wonderful! Keep up the good work and keep walking - it makes a difference!

by txmom51 on November 17th 2009 at 11:14 am

You hang in there.  At this time of year what most of us hope to accomplish is just holding our own.  I admire you for passing on the donuts and muffins.  The extrra sugar and processed flour can really start a binge.  I'm already looking towards next week when hopefully we will both lose!
Lynne

by Dogpaddle on November 18th 2009 at 5:16 am

Wonderful, I'll bet it felt great to be able to walk around knowing you were stronger than the donuts and muffins!!  Keep up the good work!

by I-hikergirl on November 18th 2009 at 10:04 am

Great exercise minutes!  Are those all walking minutes? 

by tahoe1074 on November 17th 2009 at 9:10 am

Lynne - you are awesome!  You are so strong and keep the rest of us motivated..  Great job!

by soon2bebikini on November 17th 2009 at 9:26 am

 Good job Lynne on your weight loss and your jogging accomplishment, truly inspiring!

by jackwhitney on November 17th 2009 at 9:49 am

Solid performance, solid numbers - Lynne and soon2be's comments say it all - you're inspiring the rest of us!
 
As you're realizing, the jogging is huge in the overall scheme of your program - way more motivating than the scale, and a better indicator of what's really happening. You're moving to a whole new realm - a giant leap forward. At best, this is a challenge of: nothing happens...nothing happens...wham, new plateau. Not a challenge for the faint of heart, so you inspire us on multiple levels
 
We're proud of you! Celebrate!!

by dohead on November 17th 2009 at 1:16 pm

great job Lynne!! Keep pushing with those intervals, the scale will catch up eventually :)

by krankykenzie on November 17th 2009 at 2:25 pm

Thats fantastic! You give hope to others, keep up the good work!

by Dogpaddle on November 17th 2009 at 8:38 pm

19 lbs in 4 months... Holy Smokes!!  How did you feel Monday after your Sunday workout?  I thought I was going to have this HUGE weight loss this week but I didn't (down a pound...just back to where I was 2 weeks ago).  But it really didn't bother me.  Like you said, just feeling that difference in energy and ability (and desire) to do more feels soooooooo good!  Keep burnin' it up!

by I-hikergirl on November 18th 2009 at 10:06 am

19 lbs . . . you are inspiring!  Great job! 

by soon2bebikini on November 17th 2009 at 8:29 am

Awesome exercise minutes tahoe1074!!! 

by soon2bebikini on November 17th 2009 at 8:29 am

I know what you mean about the chocolate, that is my worst food enemy. You have to reward yourself every now and then or else you'll end up indulging and undoing all of your hard work. I hold off on my chocolate until the weekend which seems to be helping a lot.  Kashi makes chocolate peanut butter bars that are pretty good!

by txmom51 on November 17th 2009 at 8:51 am

A gain of 0.2 may just be water weight. Your exercise number alone makes me chide myself for not working out hard enough. The wine and chocolate can be hard to give up. but remember that everything in moderation should be a goal for lifetime changes. You don't want to live the rest of your life with no indulgences. You have the tools and a realistic goal so I know you can do this. Have a good week.
Lynne

by jackwhitney on November 17th 2009 at 9:36 am

Your experiences sound very familiar to me - as in, practically identical. Couple of things worth considering: 2/10 # gained in a week with those exercise levels is going to be water or muscle or both.  You can lose 2# of fat and gain 2.2# of muscle - so, forget the scale. You're getting within spitting distance of the weight your body finds natural and comfortable - these are very hard pounds to lose, and will come off in 'chunks' (ie: nothing for a week, then 1.5#, etc.). 1300-1400 calories is where I am also. It's tough, because you're dancing with the threshold where your body starts to wonder what desert island your on. And, it's got you pegged from past yo-yo periods. Add that exercise level, and weight loss gets a little sluggish. Bottom-line: keep on keeping on....it will come off. When you get where you think you should be, think life-style choices not denial - and think in weekly periods: in other words, at the end of the week you want a calorie balance or deficit. We all still have to enjoy life - part of that is getting our physical fitness goals achieved and maintained, the other part is enjoying our moments of chocolate and wine (although I have trouble saying that combination in a single sentence).
 
You're doing great!! You had very solid results for the week, and victory is within sight.

by Dogpaddle on November 17th 2009 at 8:14 pm

I'm with txmom  and jack on keeping the indulgences in your life.  It doesn't work to say no more chocolate or whatever your pleasure is.  I know a woman (very, very fit) that eats cheeseburgers regularly.  But she tracks her calories and "pays" for them with exercise!

by jackwhitney on November 17th 2009 at 7:07 am

That's got to make you feel good, corbin! Last week paid forward and you stayed on the Daily Plate tracking. My guess is your weren't too far off your calorie goals on the days you didn't 'make it'. Keep it up!

by soon2bebikini on November 17th 2009 at 8:48 am

 Way to go Corbinforbes!

by Dogpaddle on November 17th 2009 at 7:04 pm

Corbin!!  You're doing great!  Congratulations on the 2.6 pound loss.  Are you still running?  I'm like a reformed non-exercisaholic, now that I'm doing it I want everyone else to also!!  Get some exercise minutes in this week as a gift to me.  Thanks!!

by corbinforbes on November 18th 2009 at 5:53 am

Couldn't run for a week due to being sick, but was able to get a 20 minute run in last night for the first time in 10 days.  Glad to hear you are getting into exercising, it is so important!

by jackwhitney on November 17th 2009 at 7:04 am

Great !! Very solid week, and wonderful results. The 25lbs since August is very impressive. Keep up your good work, walliewal!

by tahoe1074 on November 17th 2009 at 8:29 am

Great job!!  If your only concern is 3 small cookies and a dozen skittles - wow....  You should be so proud of yourself!  You're doing so well!

by txmom51 on November 17th 2009 at 8:41 am

You are a good example of what happens when you really work the plan.  25 pounds since August is wonderful.  I'm sure you are feeling better, both physically and emotionally with the loss.   Hope you have a great week.
Lynne

by Dogpaddle on November 17th 2009 at 8:29 pm

That's fantastic walliewal.  You have really solid numbers.  Don't sweat the skittles and cookies.  If we totally deprive ourselves it can sometimes be disastrous.

by txmom51 on November 17th 2009 at 5:43 am

We surprise ourselves sometimes.  Take that loss anyway it will come!  You may not have met all your goals, but you are to be commended for giving up the soda,   I wonder if giving your taste buds a break from the soda is changing the way you taste the sugar and chips.  I' m looking forward to hearing about your continued journey.  Have a great week,
Lynne

by I-hikergirl on November 17th 2009 at 6:41 am

Actually, that should have read 6 days under calorie goal.  I think I'm mentally/emotionally blocking my Saturday blunder at Steak 'n Shake! 

by jackwhitney on November 17th 2009 at 7:12 am

Good job and good results!
 
You also received the bonus of added learnings beyond Steak-n-Shake: junk food starts to taste like junk if you stay off it for a while. Same is often true for sugar and simple carb cravings (particulary if food allergies or skewed blood sugar levels are involved).
 
Keep up the great work, hikergirl!!

by soon2bebikini on November 17th 2009 at 7:59 am

 Forget about Steak 'n Shake, lesson learned. Nice results!

by tahoe1074 on November 17th 2009 at 8:32 am

Awesome job!  Way to stay on track, especially after being so hard on yourself about the S&S. 

by Dogpaddle on November 17th 2009 at 8:26 pm

Fantastic job on the loss!  I know what you mean about the junk not even tasting good.  I had a little slip up on my no pop program and it really tasted too sweet.  Then I ate a piece of pizza and it didn't really taste too great.  I think the pop screws up our tastebuds. This is the longest in recent memory that I've been off the stuff and my appetite has plummeted but what I do eat seems to taste so much better! 

by I-hikergirl on November 17th 2009 at 5:31 am

The important thing is your health is improving and it sounds like it is!  Great job! 

by txmom51 on November 17th 2009 at 5:38 am

Jack, Congratulations on your cholesteral results.  You have been down this road before, but you might surprise yourself   A loss of 0.4 is still a loss.  Just think that is almost 2 sticks of butter that you aren't carrying around!  As someone who didn't lose at all this week, I applaud your results.  Just hang in there and know that the wall is just a number, your attitude can make the difference.
Lynne

by soon2bebikini on November 17th 2009 at 7:54 am

 Good Job, especially with your fiber intake!

by tahoe1074 on November 17th 2009 at 8:38 am

Jack  - I think you are doing so awesome, and as such a great cheerleader of everyone else, you should be cheering yourself!!  Even with hitting a wall, you still saw a good loss, and the best is that your test pants are fitting better!

by Dogpaddle on November 17th 2009 at 8:21 pm

I'm confident you'll ride these next 3 weeks out focusing on your increased strength and energy.  Kick that scale to the curb for awhile and just look in the mirror for the next few weeks :)

by txmom51 on November 17th 2009 at 5:07 am

Good loss for the week. 10 pounds lost since you started tracking is fantastic.    I'm sure your dog is loving the extra exercise as well as getting out of the house.  As for the time you are jogging, you are way ahead of the 1 minutes intervals I can manage.  Sodium can be a challenge, one I fight each day.  I find I just have to constantly be on guard.  I can't break my husband of lthe salt addiction, but I've been pretty good at getting it out of my diet.  HOpe this next week goes great!
Lynne

by jackwhitney on November 17th 2009 at 5:18 am

Great work, dohead! You're inspiring.

by I-hikergirl on November 17th 2009 at 5:32 am

Yea!!!  That is awesome!

by soon2bebikini on November 17th 2009 at 8:01 am

 Good job dohead, keep it up!

by tahoe1074 on November 17th 2009 at 8:41 am

You remain impressive!! 

by Dogpaddle on November 17th 2009 at 8:05 pm

Way to go!  It sounds like you're making your exercise fun!!

by I-hikergirl on November 17th 2009 at 6:46 am

If you are in one location for 6 weeks, you might get a temporary membership to a local gym.  Or you could just run on the beach and do pilates for strength training.   Most gyms have guest memberships that are good for a week or so.  Bottom line, enjoy your vacation!
Those are some pretty impressive exercise hours, girl!

by jackwhitney on November 17th 2009 at 7:01 am

Great job this week, terriejc!!
 
Hikergirl is right about finding a gym. If you're staying in hotels, they often have clubs or 'passes' to local gyms/healthclubs.
 
When I travel, I find that simple is better. Focus on calories in - calories out. To take the pressure off your daily activities, you might try working out in the morning - and then enjoying the day. Often the fact that you are on vacation and moving around a good deal is helpful to staying on track. Counting calories may be challenging as it might be a mystery what they're cooking on the barbie.
 
Just do the best you reasonably can and enjoy yourself! You'll be walking more than you may realize. You lost over 3# and still went out and had the spare ribs and fondue - you just didn't do it every night, and you exercised. Geez, you practically put yourself through basic training with those numbers.
 
Have Fun!

by tahoe1074 on November 17th 2009 at 8:06 am

A great way to see a new town is to go for a nice long, slow run.  Have a great time!!  I love going to the Southern Hemisphere in December and hitting the longest days of the year, while missing the shortest days here..

by soon2bebikini on November 17th 2009 at 8:15 am

 Impressive exercise, congrats on the pounds lost!!

by Dogpaddle on November 17th 2009 at 8:03 pm

Amazing job!  Will you have TDP with you on vacation?  If so, keep us updated! 

by txmom51 on November 17th 2009 at 4:51 am

So you didin't see what you wanted to on the scale.  It's OK.  This challenge is a learning tool.   You are a head of the game in just tracking for 7 days.  You know where you fell down in the plan, so try and plan ahead and see if you can meet just 1 of your goals this week.  Remember you are always a work in progress.  Have a great week.
Lynne

by I-hikergirl on November 17th 2009 at 6:49 am

0.2 pounds can change after walking from one end of the house to the other.  Don't worry about it.  :  )

by jackwhitney on November 17th 2009 at 7:31 am

Stay with it, LisaCanDo! The above comments sum it up. Remember, it's all relative - you ARE tracking and paying attention to what you're doing - which is very important to your progress. The rest will happen!
 
I'd make a sign out of your comment, "I'm still working on this, it's getting better". Yes, you are and it is - and that's true progress.

by soon2bebikini on November 17th 2009 at 8:26 am

I agree with all the comments above. You can do this Lisa, keep your head up, don't look back!

by Dogpaddle on November 17th 2009 at 8:00 pm

You tracked 7 days!  That's great.  It will work, just stay after it! 

by dohead on November 17th 2009 at 4:29 am

that's great julianna! congrats on facing the scale after an off week, definitely one of the tougher things to do, but it's a huge step forward and proves that even in the worst of times you can still be accountable to yourself! good luck this week i'm sure you'll rock it :)

by txmom51 on November 17th 2009 at 4:54 am

I'm so glad you went ahead and posted your numbers.  I knew you probably didn't blow all the pounds you had lost.  In fact you are still down 5 pounds from when you started.  That is progress!  You have learned the lesson that if you fall off the plan, just take a breath and get right back on.  Hope this week is great!
Lynne

by I-hikergirl on November 17th 2009 at 6:56 am

You can do it!  I am learning the most from my mistakes, and I've made many!  I'm clearly not on target for my goal by Thanksgiving NOW, but I am going to get as close as possible.   So can you!
 
You are in the right place.  You will find some amazing advice on this site and the positive encouragment is priceless! 

by jackwhitney on November 17th 2009 at 7:22 am

Let me reinforce txmom's comment: you faced the music and climbed up on the scale - and, this is a very important step! You stayed with it, and that helps to galvanize the commitment overall. You didn't let yourself off the hook. And, momentum is a wonderful natural law - you got pleasantly surprised with the minimal gain.
 
Stay with it, keep your momentum going!!

by julianna78 on November 17th 2009 at 7:48 am

You guys are AWESOME!  thank you so much!!! 

by Dogpaddle on November 17th 2009 at 7:53 pm

I would have been proud of you even if you had gained the 5lbs you feared!!  It takes courage to get back in the game when you think you've blown it.  I've struggled with this situation many times myself.  I think when you take that step to jump back in instead of throwing up your hands in defeat you gain strength. This is a lesson we're learning together!

by I-hikergirl on November 17th 2009 at 6:53 am

I am going to my mother's house for Thanksgiving.  She is a rather minimalist cook and literally makes 7 rolls if 7 people are attending!  I can't go wrong there! 
 
(unless I take apple pie again this year . . . ) 
 
I think I'll take butternut squash and asparagus instead of the apple pie!

by soon2bebikini on November 17th 2009 at 8:47 am

Regardless where you end up, focus on your portion control. Multiple desserts?? Try narrowing your picks to two different desserts and then cutting the serving in half or quarters and share the left overs with someone!

by calecam on November 17th 2009 at 9:22 am

thanks.  I am feeling better about myself today. 

by joyfulc on November 16th 2009 at 6:53 am

I am right there with you! I had been doing so well, and since the middle of last week I have completely sabotaged all of my previous efforts and gotten utterly derailed. I, too, am committed to getting back on track today and just wanted to say good luck! 

by soon2bebikini on November 16th 2009 at 7:00 am

It's ok julianna78. Pick yourself up, shake it off and don't look back. This week you will do much better!

by Dogpaddle on November 16th 2009 at 7:59 am

I agree, shake it off and charge forward!!  Unfortuantely we all have crazy days that seem to come out of nowhere!  We think we have it figured out and then whammo!!  Find an exercise you enjoy and burn some calories, you'll forget about the misstep and feel great!  Hang in there!

by txmom51 on November 16th 2009 at 8:30 am

Julianna78, You don't have to Start All Over, just pick yourself up and get back on track.  You do need to weigh in tomorrow, it keeps you accountable for how you are treating your body.  After a 6 lb loss last week, you are still probably ahead of the curve.  Even if you aren't it's OK!! You are trying to make lifestyle changes and we get so caught up in the losing weight stuff that we forget the over all goal.  None of us is perfect and it is a constant challenge to stay on track.  We have all been there and it is a part of life.  We only think we are in control.  Now smile that beautiful smile and know that YOU are worth the effort. 
Lynne

by deb13 on November 16th 2009 at 10:36 am

I'm right there with you too!!!  Broke the 200 mark a couple of days ago!  199!  Bet I'm back in the 200's again!!  We'll see in the morning!:)  Lots more junk food in the house with hubby  home and I have had a hard time resisting!!!  Not gonna sweat it, just going to keep on going!!!

by julianna78 on November 16th 2009 at 12:23 pm

Thanks, everyone.  I really do appreciate the support.  It really does help to have people that understand my frustrations!!!!!

by calecam on November 16th 2009 at 2:55 pm

I agree with you too.  Must be something in the air.....I have done so go for months and the last three days, I threw it all away.  I have felt extremely hungry and tires.  The walking in the morning is great, but I start feeling tired and hungry.  I know tomorrow, I should just start again, but that is what I have done for the past three days.   I just hope I didn't gain too much weight to make me really feel discouraged, after my weigh-in tomorrow.  Bad choices in eating, I know, also makes for feeling more hungry. Tomorrow will be better even if the weight is not what I would like to see.

by Dogpaddle on November 15th 2009 at 10:27 am

Rock On!!!!!!  That's fantastic!!  Some light stretching this evening (after a short warmup) might help you to feel better in the morning.  Great job, and good luck tomorrow!!

by jackwhitney on November 15th 2009 at 10:37 am

That's really outstanding,  Lynne!! Very impressive! The 1 minute jogs is a great way to start - particularly with the pin in the toe (big toe damage is crippling). Small bits of progress each time is the way to go. Yes, you may well be sore in the morning - and Dogpaddle is right about the warmup and stretching this evening. The soreness is a bit like a badge of courage, and a reminder of a job well done - wear it well. Ease into your next round of exercise after a warm up walk. and watch that toe!!
 
Great show!!

by I-hikergirl on November 15th 2009 at 11:00 am

I was also inspired by the jogging post and tried working some short stints into my 6-mile walk yesterday.  I have a LONG way to go!  :  )  I've heard consuming foods high in vitamin E will help reduce soreness from workouts.  Something about lactose building up in the muscle/joints.
Great workout!   You've inspired me to venture back to the gym.   I typically avoid it and prefer the outdoors, but it's been a little cold and rainy lately . . . .

by txmom51 on November 15th 2009 at 11:02 am

Thanks for the support.  Hopefully this will also get the scale moving a little faster, but if not, I know I CAN DO IT!

by dohead on November 15th 2009 at 2:25 pm

that's awesome! and i'm so glad that my jogging attempt has insipred others to give it a try too :) i'm planning another run with the dog for tomorrow after work as long as it's nice out.. Novembers up in Canada can get pretty yucky. i'll let you all know how it goes :) and keep it up everyone!

by krankykenzie on November 16th 2009 at 5:07 pm

Congrats thats AWESOME!!!

by Dogpaddle on November 15th 2009 at 3:07 am

Try to shake it off!  Its suprising when you look at some of the differences in nutritional values at some of the fast food places.  Check out some of your favorites and make a "least bad" list to turn to when you have to.  Good job on planning the bike ride, you'll feel great!  We're learning every day just being in this group and reading all the great advice that everyone has.  You've inspired me to make another run at ditching the diet pop habit.  I've been "clean" for 8 days!!  It's a learning process, we'll get there.  Kick butt on your ride!

by txmom51 on November 15th 2009 at 6:04 am

Dogpaddle,  I'm so proud of you for ditching the diet pop.  I am not following your example, but it's a great example.  My diet coke is like liquid gold sunshiine in my day.  One of my biggest fears is that the last time I gave it up, I had terrible migranes for almost a week.  I know this is a sign that I really should give it up, but I'm not ready to take that trip any time soon.
You are right about knowing ahead of time where you can eat without blowing your nutrition.  Where we live Chick-fil-a is one of my fast food favorites. I've found that if I watch everything else carefully, then I can plan for a regular sandwich along with a carrott raisin salad.  It's not an everyday menu item for me, but it is sooo good and I feel like I've won the lottery. 

by jackwhitney on November 15th 2009 at 8:36 am

I think you may have answered your own question about when you will learn, I-hikergirl. You are learning - and, have learned. The Steak-n-Shake ordeal is not a big problem in and of itself. You'll feel better after the ride - which is your second big learning: thinking in terms of 'calories in/ calories burned'.
 
this is a process that gets a little easier over time (pretty much like every other process worth doing). Quantities and food types will start to become a 'sense' that you develop. It's taken me a little time (well, a lot of time due to my own laziness, mostly). Treating yourself once in a while is OK if it is factored in to your overall strategy. So, you treated yourself (consider it such), and now you are going to work it off. I used to have a 'free day' (one day of the weekend) which I planned for by running a calorie deficit all week and working out like a maniac on the 'free day'. I gave them up (not that I don't treat myself once in a while) because I just couldn't bring myself to give back all that hard work. That's what you just experienced, and it will pay forward in your process.
 
Keep up the great work!!

by I-hikergirl on November 15th 2009 at 11:05 am

Thank you all!  You are right, I have already learned a lot from yesterday alone.  Like don't eat your entire daily calorie allowance in one meal!  ha ha!   The bike ride this morning did wonders for my morale, then I followed that with 30 minutes of soccer with my son, so I think I've made amends. 
 
Now to make up all the calories I've burned today so I don't end up with a negative calorie day!  Healthier choices, though!

by jackwhitney on November 13th 2009 at 7:07 pm

Ah, the magic question: Once a week in the morning (Tuesday)...only because that's report day. The story of progress is only vaguely reflected in the scale. It will give you a 'trending' over time, which is important, but its effected by a lot of variables (e.g., muscle gain, water retention, etc). It should be used in conjunction with: how your clothes fit, tape measure results, how you feel, overall improvement in strength and fitness (see dohead's progress below). So - my theory is: use it sparingly, be consistant with the time of day, morning habits, etc.  - and, always try to use the same scale.  Hope this at least answers some of your question.

by LisaCanDo62 on November 13th 2009 at 9:34 pm

Almost every morning.....for me seeing the numbers go down helps me stay motivated and on track. 

by txmom51 on November 14th 2009 at 6:14 am

 
I weigh once a week(Monday)at the gym for my official weigh in for the week. I also turn in a printed copy of everything I have eaten during the week as well as all my exercise to my trainer.  I always weigh with all my workout clothes, shoes and all.  Then I find that I check my weight on my home scale about 2 times a week.  Again, I weigh in my work out clothes and shoes, but this is just a check for me alone to see if progress is being made.  It's just a psychological crutch that makes me feel better. 

by June262010 on November 14th 2009 at 6:19 am

I weigh myself every morning. If I weight more in the am, I know that I have to keep focused and do a little more to loose weight.

by calecam on November 14th 2009 at 6:16 pm

Before I started with Livestrong, I decided I didn't want to know how much I weighed, I didnt want to be dissapointed, and went for two months, until I went to the Dr and heard my weight.  I had been told by the dr at the start of my two month that I was pre-diabetic and my cholesterol was high.  I knew I didn't want to start insulin, etc, etc, so I started walking and watching my eating habits.  I found Livestrong after I was told that with my walking, I had lost 20 lbs.  I found Livestrong and started just with the Daily Plate and eventually went to the group.  I do weigh myself daily now and have now lost 32 lbs.  Livestrong is a great way to watch your eating habits and the Tuesday weighing time is great to keep a tally on the weight lost or gained. 
I guess, you have to decide for yourself when it is the best to weigh.  Personally I think the once a week would be plenty, since there are many ups and downs during a week.

by sheynberg on November 15th 2009 at 6:02 am

I weigh myself once a week. But truth be told, if it wasn't for this challenge, I'd rather weigh myself once a month. Weight fluctuates from week to week, often for no good reason.
 
I track my weight and measurements on TDP, but mostly to see the trends. Analyzing the charts has helped me set more realistic goals and expectations.
 
What I'm trying to say: 1 readout on a scale doesn't really mean much. It's about the bigger picture: progress sustained over time.

by I-hikergirl on November 15th 2009 at 11:12 am

I weigh daily, in the morning only, and only as a gauge as to how much sodium and water I'm taking in.  I'm still trying to figure out how my intake and activity level affects me on a daily basis and looking for patterns.  I'm an analytical type, so I can't stand to wait a week in the dark.  If I see a sudden 3 pound jump I really take a look at what I did the day before.  It's usually water retention or pumped up muscle mass.  The weekly/monthly numbers are a better view of the big picture.  Besides that, it keeps my goals at the front of my mind and not forgotten.

by Dogpaddle on November 13th 2009 at 3:59 pm

Great job!!  Make sure you have good running shoes to prevent foot injuries(I learned this the hard way) and be careful it can be very addictive   I went for a trail run yesterday with my favorite music and felt like a million dollars.  I caught a glimpse of my shadow(heavily plodding along) and decided it must belong to someone else because in my head I was a rockstar!!

by tahoe1074 on November 13th 2009 at 4:04 pm

I love running my dogs!!  Just not as much as they love it!  I run trail and tend to solve the problems of the world while out there.  It can be very meditational.  Great job on just trying it!!  Such a great way to build your confidence!  I bet there are a few things out there you rock at and you never knew you did.

by jackwhitney on November 13th 2009 at 7:11 pm

This is an important step and a great indicator of progress - you should be excited and happy!! Congratulations, dohead!!

by calecam on November 14th 2009 at 6:19 pm

I bet you are excited!  I know I was when I actually jogged with my dog a couple of days ago.  I hadn't been able to do that In years.  a great feeling! Keep it up

by I-hikergirl on November 15th 2009 at 11:16 am

Your story inspired me to try some jogging stints on my 6-mile walk yesterday.  Particularly when elderly men and women jogged by me like I was standing still!  I have a long way to go, but I surprised myself, too.  Trying to keep up with a hunched over 80 year old is a very motivating goal!

by I-hikergirl on November 13th 2009 at 12:21 pm

Okay, I did a search for 'International Foodfest' on My Plate and obviously didn't come up with a previous entry . . . but when I tried Indian Buffet, I found one!  1,000 calories, 38g of fat, and 150g carbs is sadly probably accurate.  Thank you dukes82 for providing this info!  Sodium was probably off the chart.  I think I'll just have an orange for dinner and maybe a dry spinach salad and call it a day!

by LisaCanDo62 on November 13th 2009 at 9:44 pm

I had the same problem.  We took a coworker to lunch for her birthday and she chose a Chinese Buffet.  :(
I made good choices too but had no idea how to log it, I did my best.

by I-hikergirl on November 13th 2009 at 12:24 pm

Great job!  I love how walking makes me feel, too!  

by txmom51 on November 13th 2009 at 6:00 am

Dogpaddle,  I'm so glad I was able to give you a suggestion that made you stop and think.  Life just gets out of hand and we are looking for a quick easy and soothing way to control it. 
We are starting into the time of year that has a double sword for me.  I love all the stuff going on, parties, old friends, decorating, and family.  At the same time my stress level gets ratcheted up about 10 notches.  Last year I set a goal for myslef that all the shopping, wrapping, and decorating  would be done by December 10. I was actually able to do it and Christmas was so much easier on me.  I host a housefull of guest fhe entire week before Christmas and by not having the worry about the above I was able to concentrate on enjoying evreryone and our experiences. 
Pizza was one food I hated to give up, so now I make my own using whole wheat crust, ferral hog sausage, No salt added tomato sauce, lots of veggies and half the cheese.  The whole pizza has about 1680 calories and almost no salt.  I only eat 1/4 at a time, but it does leave me feeling filled up.  Just e-mail me if you want the receipe. 
Just continue to take a moment to take a breath and relax.  Stress is one way that the body is triggered to store belly fat.  Now I'm not saying that you can think yourself thin, but you can help prevent letting your stress level tell your body where the fat has to go.   It's a new day and the weekend is almost here.  Take that deep breath, say a prayer for peace in your soul and the ability to handle things that bother you. I'm right here with you believing in you.
Lynne
 

by soon2bebikini on November 13th 2009 at 6:30 am

Way to go Dogpaddle, we're very proud of you! Thanks for sharing your obsticale. It's promised that all of us will have those moments now and again, but hearing another member's successful story is what will help inspire us to put that food down and  follow in your footsteps! Keep it up : )

by Dogpaddle on November 13th 2009 at 5:56 pm

Thanks girls!! 

by julianna78 on November 16th 2009 at 5:10 pm

 Great job, Dogpaddle!!!!  I am going to read that post every time I need inspiration : )  

by txmom51 on November 13th 2009 at 5:38 am

Welcome to the group.  You have already made a lot of progress while proving that you CAN lose weight during the holidays.  I don't know if you are exercising, but that is how most of us lose without starving ourselves.  You can cut calories, but you need the muscle mass gained by physical activity to burn more calories.  Just think, you could be half way to your goal by February!  Good luck,
Lynne

by corbinforbes on November 13th 2009 at 5:59 am

Welcome to the group!

by jackwhitney on November 14th 2009 at 7:50 am

Welcome, kathrynimogen! Your weight loss is very impressive - keeping it off is a real victory, also. You'll make your goal weight!

by CindyB3 on November 12th 2009 at 4:20 pm

Way to GO! That's amazing!!!

by jackwhitney on November 12th 2009 at 4:38 pm

You're inspiring me! Good Job!! Keep up the great work!

by txmom51 on November 12th 2009 at 4:47 pm

What a great surprise as well as the new goal you set for yourself.  You have really been working hard to earn the reward.  You may find that if you get your body fat % down to 18% you may be able to carry a little more weight than the 170 lbs. you set for yourself.  I know at everyone is different, but my husband needs to weight about 178 and he is 6 ft. tall.  At 61 he is able to wear a size 34" waist pant, just 1" bigger than when he graduated from high school 44 years ago. He does 60+ minutes at the gym every morning and has for the last 25 years.  When he drops much below the 178 mark, he really looks gaunt and doesn't have as ;much energy as with a few extra pounds. As for the HIT my trainer swears by it. Give it a try for a few days and see if you don't see a difference. Congrats on your achievement!
Lynne
Lynne

by sheynberg on November 12th 2009 at 6:29 pm

Thanks alot, folks.
 
TX-Mom: Your husband sounds very disciplined, that must be very motivating for you, striving to keep up with him.
 
Exactly one month a go I signed up for TDP, and since then I found out some goals were too lofty and others were too conservative. Initially, I thought 2 pounds of weight loss a week should be in the cars for me. And I still believe it's possible, but I don't want to become a 'skinny fat' person, I want to replace half of my body fat with muscle mass. This means I really need to eat more, and more often -- not less. So if I don't end up weighing 170 lb but having a much smaller waist than I do now, I'd be A-OK with that.
 
About the math: I have no clue how to predict muscle growth; what would be realistic? 0.3 pound a month? 1 pound a month? Thus far, I've just used (=lean muscle mass + % percentage body fat). Any help with more complex calculations is welcome.
 
BTW: my old jeans size was 32" (when I was 20 ;-)). Right now, it's 36", but I couldn't even wear those pants a week a go. 4 inches to go!

by soon2bebikini on November 13th 2009 at 6:34 am

Nice work sheynberg!

by txmom51 on November 12th 2009 at 3:07 pm

I've had the same problem.  I come up with a total amount of calories for the whole meal, but no way to record just a portion.  I have actually weighed the entire amount and divided it into what I consider portions.  Then I list the portion % in my daily food diary.  I think you might be able to make an individual label if you are a gold memeber.  I have acutally started a cook book for my DP recipes and record what I come up with for portion nutrition value.  That way if I make it again, I can just look it up.  My biggest problem has been that I learned to cook by taste not firm measurements.  I have taken several of my old recipes and made them measuring each ingredient then I could come up with an individual portion value.  Would love to hear if anyone else has a solution.
Lynne

by calecam on November 17th 2009 at 9:28 am

thanks for the help.  I will try your trick.

by soon2bebikini on November 12th 2009 at 11:49 am

Welcome to the group June262010! The DP was an eye opener to me and a lifesaver! Great motivation and best of luck on your journey, you can do it!

by June262010 on November 12th 2009 at 12:14 pm

Thanks So much Soon2bebikini. I really appreciate your comment. .
The same to  you. How long have you been on here and have you seen the difference from then to now? Do you have any tips you could pass along?

by corbinforbes on November 12th 2009 at 2:06 pm

Welcome to the group!

by jackwhitney on November 12th 2009 at 2:39 pm

Let me add my welcome, June262010. Glad you've joined us. You will find the tracking process a real eye-opener, and very worthwhile.

by calecam on November 12th 2009 at 2:41 pm

This place helps you keep on track.  It is amazing as to what a person eats without realizing.  It is a wonderful way to catch carbs and fats.  I love it!  Welcome!

by txmom51 on November 12th 2009 at 2:57 pm

We are glad you joined us.  You have already learned a valuable lesson in what you really eat.  I would advise you to purchase a food scale that weighs in pounds, ounces, and grams. A lot of food items are given in "cup" portions and I can guarantee that what one person measures as a cup isn't the same amount as a gram or ounce portion.  One example is 1/2 cup of cereal, is that one level cup or one heaping cup?  Chances are neither one is the exact amount the food processor measured in grams or ounces.  Most of us have been down this road several times, and you must be diligent in reading labels.  You can read  old posts and see what people are having trouble with and suggestions on how to deal with it.  Probably the most important thing to remember is that you are a work in progress.  In our world of "I want it now", it's hard to adjust our goals to making the best of each day and starting over it necessary.  Just try and make small improvements and you will see results.
Lynne

by soon2bebikini on November 13th 2009 at 9:24 am

You’re welcome : ) I  joined LS and this group on October 20th, 2009. Even though it has been a short period of time,  it has been a lifesaver and I’m truly grateful. I have seen a difference from then to now. Before LS, I never counted calories or tracked the food that was consumed. My beginning weight was 175lbs and by the end of the first week, I had gained 2lbs (177lbs). It was a tough week and I learned the hard lesson of eating out, especially at the Outback Steakhouse. (Look up the calorie info for the Blooming Onion sometime, LOL). Tracking your food daily, whether or not the choices were healthy, really puts things into perspective. Second week, I added fiber in order to reach the daily min of 24g for a couple of the days, stayed under my daily calorie goal and ended up losing 2.5lbs (174.5). Third week I kept the same goals and met my daily calorie goal for six days and lost 2.5lbs (172lbs). Still a long way to go with lots of things to learn.
Do I have any tips to pass along? Sure - (1) Use the DP and track your food as often as possible (regardless if it was a healthy decision or not)! (2) Use the group for support, to provide and obtain advice and to vent your weight loss frustrations. Everyone is very resourceful and supportive. We’re here for you, so take advantage of it! (3) Believe in  yourself! If you want it bad enough, you will reach your goals. (4) Find inspirations and reference them regularly to help keep you motivated (ex: I wear a LS bracelet on the wrist of the hand I eat with to remind me of my goals, LOL and have been keeping an eye  on a pair of jeans that haven’t fit for a while that would be a dream to fit in!). As time goes on you will find inspirations through members of the group. One of my favorite member responses to a comment that often inspires me is by jackwhitney on November 5th 2009 at 11:24 am: “ Any true success comes with a certain amount of failure built right in...don't get discouraged!”  You can do this June262010, we look forward to hearing about your journey!

by corbinforbes on November 12th 2009 at 7:20 am

Welcome to the group!

by kdouglass1130 on November 12th 2009 at 7:27 am

I have just joined the group today also.  I joined the site only a few days ago and just began a new eating healthy diet.  I want to lose 20 pounds - but I know with the holidays coming up it is going to be hard.  That is why I joined this group to hear others stories and to keep my motivation up.  I just started going to zumba classes last week (have been to three of them) and I think it is going to help with my weight loss.  :)
Have a healthy and happy day everyone!

by tahoe1074 on November 12th 2009 at 8:56 am

Hi Cateckl, 
How much more weight are you trying to lose?  It's hard to say why you've been on a plateau for so long..  What type of exercise are you doing?
This weight loss thing is frustrating, so good for you for keeping happy about the 35 pounds so far.  You should totally celebrate that!  Are you planning on tracking calories and exercise on this site?  Personally, by making my profile and diary public, and tracking everything, I am keeping my motivation going.  The support, comments, common frustrations, etc. of this group is great.

by cateckl on November 12th 2009 at 9:50 am

thanks tahoe.. i changed my settings so you can see what i've been doing, atleast i think i did.  I've actually been tracking since march.  usually track atleast 5 days..and i work out atleast 3 x a week.  I was vegetarian for awhile.. since end of Feb.. for various reasons.  But then according to other souces I wasnt getting enough protein but was according to 'daily plate'  so i'm eating meat again.  another 60 pounds is my goal.

by dohead on November 12th 2009 at 10:44 am

Hi cateckl.. congrats on the weight loss so far! That's a great accomplishment and you should be proud! I took a peek at your diary and noticed that your sodium levels are really hight, sometimes more than double the recommended daily sodium levels. That might be something you want to look at to help break through your plateau. Too much sodium causes a lot of water retention (and can lead to other more serious problems like high blood pressure, etc.) Just a thought - and something that's on my mind lately since I've been struggling to cut the sodium levels in my own diet.
 
It was really tough at first but I think now my tastebuds are actually starting to change because now I can't stand the taste of overly salty foods! Good luck getting through this plateau, you can do it!

by tahoe1074 on November 12th 2009 at 11:07 am

A balanced diet is super important - you can get enough protein through vegetarian sources, but so many vegetarians turn to high carb diets to feel satiated.  That's just not the way to healthy weight loss.  In looking at your diary, I think if you cut out all fast food for a while, you'll see your caloric and sodium intake decrease.  The fast food seems to be sabatoging a bit of your efforts.  Try to really restrict fast food for the next month and stick to your calorie goal of 1800, and you'll be able to breakthrough that 5 month plateau!  Good luck and keep us posted!

by txmom51 on November 12th 2009 at 11:13 am

Cateckl,  Weldome to the group. 
First off congratulations on losing and keeping off the 35 lbs. Secondly,  I also took a look at your diary and agree with Dohead about your sodium. 
I saw where you tried to decrease then increase your calories to try and jump start your losing.  I noticed that you didn't stay at one calorie intake level for more than a few days.  It usuallly takes more time to break the cycle of a plateau.  Also, I don't know what your total weight or goal weight is, but anything over 1800- 2000 calories/day is unusually high for weight loss.  When I first started TDP I didn't have any movement on the scale for the first month.  Turns out I was losing inches not pounds, so I was building muscle.  I had to cut my calores by an additonal 300/day to get the scale moving. I have been able to add back about 150 of those calories and the scale is still moving.   Also, you should probably be trying to eat every 3-4 hours.  This keeps your metabolism reved up and working.  Another question is if you are using a heart rate monitor to actually see how many calories you are burning.  I find TDP overestimates how many calories are burned.  You may have to change your exercise so that your body has to react differenly.  The high intensity traning (HIT) as described in Dohead's answer to Chyarose is a great help in stimulating your body's response to exercise.  Hope this helps some and always know that we are hear for you at all times. 

by soon2bebikini on November 12th 2009 at 11:42 am

Welcome cateckl!

by cateckl on November 12th 2009 at 12:47 pm

Fast food is usually not a staple on my food plan.. i did have Taco bell phase for a bit..   i will definately start watching the sodium..
Txmom  I weigh 220 with a goal of 160.. i have my calories set to loose 1.5 pounds a week...which is 1850 calories a day..  i try not to eat over my calories..and i try not to eat calories i think i've gained by working out..   I do eat every few hours.. having really 4 main meals then snacks during mid morning and mid afternoon.
Thanks for everyone's input..

by txmom51 on November 12th 2009 at 2:41 pm

Cateckl, My experience was as follows: I was at 233 on July 13, TDP said my intake should be about the 1850 per day(it may have been a few calories more).  After working my rear end off with my trainer and adding walking every day for one month, I had to cut calories to 1650, still saw no movement on the scale.  I finally cut back to 1580 per day and the scale started to move.  Now I am down to 214lbs and 1455 per day.  I try to eat around 1400 NET every day.  That means of days when I don't work out I try for 1400 calories and on days I do work out I try for 1400 NET calories.  I don't always make it. Sometimes I'm over my limit and some days I'm under the limit.  I really do try to make sure I have a deficit for the week overall.  I'm not saying to not eat all your calories alloted, but just giving you an example of what worked for me.  Keep in touch.
Lynne

by jackwhitney on November 12th 2009 at 2:59 pm

Cateckl - Welcome!! This site will help you not only track, but to test drive different scenarios of calorie intake and exercise to see what works best for you. My theory in its simplest form (on just about everything) has always been, "start anywhere and adjust". I think txmom is right about the calories. I set my goal at 1.5# a week and it came up with a calorie intake that I knew was too high for me. My experience (with 5-6 days of exercise a week) is that 1450 (gross) is about it for me. I started at 195 shooting for 172. The 1450 intake seems about right, as I'm losing about 1.5#/week.
 
Recheck /reset your calorie target lower, then stick with it for a week or two (keep your exercise consistant) and see how its working (defined as scale weight changes AND clothing 'fit'.

by dohead on November 12th 2009 at 4:57 am

 What kinds of workouts have you been doing? From taking a peek at your diary it seems like you're doing a lot of endurance training on the elliptical. Is this correct? If so, this is NOT the best way to lose weight. What you want to do is switch to some sort of high intensity interval training (HIIT). While this only takes a fraction of the time you're spending working out (HIITs should last about 20 mins or so) you will burn TONS more calories and work more fast twitch muscles.
 
A HIIT set on an elliptical might look something like this:
1) 2-4 mins warmup
2) 1min30sec at 160 RPM
3) 30sec at 195-200RPM
4) repeat steps 2 and 3 until you reach 20 mins
5) cool down 2-4 min Total time spent working out: 30 mins  
 
There are a lot of forum topics about HIITs and a lot of good science out there to support it. I recently made the switch and have already noticed a huge difference! Endurance training should not be done unless you are training for a specific endurance event. Endurance training does not lead to weight loss. HIITs will result in weight loss and increased muscle tone.   Have a look at this article(http://figureathlete.tmuscle.com/free_online_article/training/the_final_nail_in_the_cardio_coffin) it has a lot of good information about interval training and the differences between endurance and intervals. Hope this helps, good luck!  

by tahoe1074 on November 12th 2009 at 8:48 am

Hi Chyarose, 
I feel your pain.  It is frustrating when you don't see the results that you've been working so hard for.  Dohead is right, mixing it up and putting challenging intervals in to your workout will help to break through plateaus. 1 to 2 pounds a week is still awesome weight loss.  You should be very very proud of that.  1 pound loss is a big win, and slow weight loss of 1 - 2 pounds is usually the type of loss that is more apt to stay lost. 
I would be more inclined to believe your home scale if you are weighing yourself at the same time daily (preferably in the morning) and naked.  My hope is that you're not weighing yourself naked at the drugstore.  Clothing can completely skew weight results.  A scale that also monitors body fat would be beneficial also, as you might be gaining muscle and losing fat - resulting in low scale changes, but huge health improvements.
Overall - celebrate those 8 pounds lost!!  You are on a great roll!!

by txmom51 on November 12th 2009 at 10:45 am

Chyarose, 
Welcome to the blog and hopefully we can put a smile back on your face. The first thing is my motto"I didn't get this way overnight and I won't fix it overnight".  We are all here in the same boat and and we definitely want you to know that what you are experiencing is'nt unheard of.  The fact that you have lost the weight is great and you have the tools to keep it up.  
 Dohead and Tahoe1974 are right in the money about switching things up. Took a look at your diary and I'm wondering if you are wearing a heart monitor for your training sessions? This can be set to actually monitor what your heart is doing and how many calories you are truly burning.   I find the numbers on TDP exercise overestimate what you actually burn.  I read that our bodies adapt to any exericise in about 3 weeks.  You really have to change up how you are training your body, work on legs and hips one day, back stregthing another and then arms a 3rd day.  This is in addition to cardio training where you do want to stress your heart and make it work hard for a minimum of 20 minutes 3-4 times a week.  HIT is a great training tool.  Your body never knows what you are going to ask for next, so it kind of stays in "go" mode. 
Another thing you can look at is if you are eating something about every 3-4 hours.  Eating stimutales your metabolism so it burns calories more effectively.  This goes along with how much you are eating.  When I first started with my trainer and TDP, the scale didn't move for almost a month.  Turns out I was building muscle, lost inches instead of weight. To get the scale moving I had to decrease my calories by almost 300 per day.  I have added back 150 of those calores per day and scale is still moving.  It has taken me 4 months to lose 19 lbs and I have a lot more to go. 
You are on the right track so please don't get too discouraged.  Everyone of us moves at our own rate.  There is no right or wrong answer, and this is not just another diet.  You are making lifestyle changes so you won't have to be on this roller coaster again.  Let us know if we can help.
Lynne

by jackwhitney on November 12th 2009 at 2:36 pm

Hi, chyarose: dohead, tahoe and txmom have summed it all up really well. I did want to reinforce the need for herculean 'patience' - particularly when it comes to scale activity in the early weeks. You have, as was pointed out, achieved a good scale loss for the first quarter of a model 12 week program.
 
Hang in there, and don't become discouraged - it will come.
 
 

by tahoe1074 on November 11th 2009 at 4:32 pm

Great job!!  Bikini here you come!

by soon2bebikini on November 12th 2009 at 11:44 am

Thanks, i'm keeping my fingers crossed ;)

by jackwhitney on November 11th 2009 at 7:21 am

I've tried to figure this out for myself, so will share with you some of my findings:
 
First, always eat something for breakfast - that is something I never did, and it's very important. Second, try to eat something every 2-3 hours - it keeps the metabolism higher, and let's your body know you have not been stranded on an island with no food. That should keep your body in the burning rather than storing (starvation) modes.
 
As to total calories: You need to try to get a fix on your base metabolic rate (BMR). Websites will give you some ballpark calculations as to what your body burns at rest, given height, weight, age. If you want to be more scientific, you can have it tested for about $30 at various places - I've used Health South, but I'm sure there are others.
 
Now it gets really tricky : You'll want to be burning fat not muscle. As I understand it, the body is prone to fat burning after  intense exercise - or during long, slow (watch your heart rate) exercise. So if you want fat burn after exercise, do 20 minutes in the cardio range. A walk will burn fat during and a little after. Both are worthwhile. The body under stress (cardio) will hunt around for quick burn sources (fat is not a quick burn source). So once it depletes the available carbs, etc (usually the first 20 minutes) it starts looking.
 
You've lost 2 pounds - and that's a good sign. But, 1370 calories is getting fairly low at those exercise levels. This process is a magic balance of things (alchemy practically). Your 1426 sounds like you calculated it, and it may be right on.  Just keep your eye on the progress with how you're feeling, how the clothes fit, as well as the scale.
 
This is too long - sorry.  I'm sure others have comments as well. Keep us posted.

by CindyB3 on November 11th 2009 at 7:47 am

Thank you for taking the time to respond jack, I really appreciate it.
I do eat breakfast, lunch, and dinner everyday. I have smaller snacks in between so I am eating every 2-3 hours. I guess my stuggle is I don't want to eat just because My Plate says I can have the extra calories. I really feel I am consuming enough. But in the same breath, I don't want to sabbotage my exercise efforts by starving my body...if that is what I am doing...
I've been in this situation before and I'm afraid of a repeat performance...exercising lots...eating right...not losing...gave up...gained 15 lbs over the summer...now I'm back on a mission...and, most likely, over analyzing things... *sigh*
"Magic Balance", eh? I think I need to find it... :-)

by jackwhitney on November 11th 2009 at 7:57 am

Had to laugh, Cindy - your past experiences sound exactly like mine.
 
You had a good week. Repeat it next week and see what happens - you may have found your 'Magic' zone. Make sure you let the rest of us fellow strugglers hear how it goes. And Keep up the good work.

by julianna78 on November 11th 2009 at 9:00 am

Great job, Cindy!!

by krankykenzie on November 10th 2009 at 4:23 pm

Are you drinking enough water? All that fiber without the water can leave things backed up.

by txmom51 on November 10th 2009 at 1:39 pm

You have done an excellent job this week.  I'm curious what kind of exercise you do beyond swimming?    I just figure it up and you had almost 7 hours of exercise outside of swimming!!  Just keep it up.
Lynne

by jackwhitney on November 10th 2009 at 1:50 pm

Very impressive, calecam! Keep it up!

by calecam on November 11th 2009 at 4:52 pm

I walk 55 minutes every morning, with a neighbor, that is the 385 minutes and have been trying to swim or do water aerobics three days a week. The aerobics usually lasts about an hour a day, but some days I just tread in the water or do a few laps (very few). lol   I am still determined not to have to go on insulin and the last time I was tested, the dr wasn't worried about it.  Living in Florida makes it so easy to exercise and I have wonderful friends and neighbors to walk, swim and bike with.  Paradise!  

by txmom51 on November 10th 2009 at 1:36 pm

While you did not meet all your goals, you are on the right track.  You are working the progam, it's just that life sometimes gets in the way.  Hang in there and  hopefully this next week will be better.
Lynne

by jackwhitney on November 10th 2009 at 1:38 pm

I'm impressed! those are good numbers given the week you've had. Making meals in advance is a good idea. I wandered around with protein bars (which I called a meal) - and I think I saw that you'd located kosher ones.
 
Keep up the good work!

by txmom51 on November 10th 2009 at 1:50 pm

Guys, I don't think of protien bars as a meal, but a snack.  From what I've seen it hard to find a bar with enough nutrition to really hold you for 3-4 hours.  Also, I haven't found a bar that tastes good enough to give up a meal for.  The best advice I can give is to plan meals for several days and then cook ahead of time.  I have a friend that grills on Sunday for Monday thru Friday.  She also prepares veggies in portion control bags that can be easity cooked to order or eaten raw.  All cereal and grains are measured out into portioned bags that also help with controlling the amount she is eating.  She says it takes about 3 hours a week to shop, cook and portion for the week, but it means she always has something available  She has lost 85 pounds doing this along with exercise and says it is one of the best investments she has made for herself.  And the number one rule of weight loss is to read all labels and weight everything. Keep up the hard work and the scale will start moving again.
Lynne

by julianna78 on November 11th 2009 at 9:02 am

You're still doing really well.  Keep at it!  My best friend and I made the same pact to go to the gym twice a week and I completely know how work can get in the way.  It gets frustrating!

by txmom51 on November 10th 2009 at 12:18 pm

Corbin, You still get a gold star for tracking for all 7 days, staying under your calorie goal 4 days and still reporting.   Hope  to see your numbers back up next week.
Lynne

by jackwhitney on November 10th 2009 at 1:35 pm

Are you doing resistance training? I'd just keep hammering away at it - you may find that the scale will be frustratingly stuck until you step on it one day and you've dropped 5 pounds seemingly overnight. Happens more often than one would expect. The scale is not the only indicator of progress. Hang in there, Corbin

by txmom51 on November 10th 2009 at 11:48 am

As we all know, it's all about 1 day at a time.  Keep it up.
Lynne

by jackwhitney on November 10th 2009 at 1:28 pm

Good numbers - you did a lot of things well! Nothing wrong with .4 a week  - particularly because you had a 3.4 loss in week 2. Body will try to regulate itself unless you're just shedding water.
 
Keep up your good work!

by txmom51 on November 10th 2009 at 11:52 am

A 1.2 pound loss the night after Pizza Hut is great!  That goal of under 200 is within reach.  Husbands  that don't want to change can make life dificult, but please don't let him discourage you from taking care of yourself.  Just slow down and see if you can concentrate on calming your stress and emotions. Hope your week goes well,
Lynne

by jackwhitney on November 10th 2009 at 1:58 pm

Working a program with a lot of stress in the system is very challenging. You're doing very well! Don't let yourself think you blew it - get up, dust yourself off, keep going. You will get under 200 very soon! Good job, deb.

by julianna78 on November 11th 2009 at 9:06 am

keep at it!!!  just wait to see how excited you are once you're under 200 next week!!

by txmom51 on November 10th 2009 at 11:56 am

You deserve to be stoked!  6lbs is a lot for one week, especially when you aren't tracking.  I believe that our bodies need that change in diet every so often. It's like shaking a snow globe, you know the flakes will fall, but you never know exactly where they will land.  Have another good week.
Lynne

by jackwhitney on November 10th 2009 at 1:48 pm

That's great! Real impressive exercise minutes. The part about paying more attention to what you eat during the day is a critical step in your progress. Keep up your good work.

by julianna78 on November 11th 2009 at 9:08 am

6 pounds???!!!  That's awesome!