Weight Loss Help Ideas (mrstjohnson)

• 11-05-2009 7:42 AM

  mrstjohnson Joined on 07-13-2006 Sterling Heights, MI Posts 3,686 Points 85

  Weight Loss Help Ideas (mrstjohnson) Reply Contact I have been trying to lose 20 lbs. for about 6 months now.  I am completely at my wits end...instead of losing weight it seems like I am putting it on.  Right after Riley was born I was able to drop the pregnancy weight really easy, then after I stopped BF a year ago it seems like I have done nothing but pack on the pounds.  I know it was initially because I wasn't burning the additional calories; however, I haven't been eating additional calories either.  This is basically what I am doing... Eat 1300 - 1500 calories a day (40% carbs, 30% protein, 30% fat) Drink at least 100 oz. of water a day Walk on treadmill at 4.0 - 4.2 speed for 40 minutes a day 5x a week, plus walk 5 blocks to and from work 5x a day Swim 1/2 hour 2x a week Walk Charlie in total about 1 1/2 hours a day I am at a loss.  I seriously cannot find anymore time to exercise in a day.  As it stands right now, here is my schedule: 4:30 am - wake up walk Charlie and get ready for work 5:20 - leave for the office 6:00 - 3:00 work 3:30 - arrive home and take Charlie for quick walk 3:50 - 4:30 - work out on treadmill 4:30 - 5:15 make and eat dinner 2x a week 5:15 - 6:30 swimming with Riley 8:30 Riley goes to sleep and walk Charlie for about 40 minutes The days we don't go swimming I play with Riley, run errands, fold clothes, clean house, etc. from after dinner until I basically drop between 10:30 - 11:00 at night.  I have also varied my workout every month or so (switching from step aerobics to kick boxing and nothing seems to work).  I like to do something that can involve Riley with me - with that I mean, she and I usually watch a show or movie or something while I am on the treadmill.  I have so little time with her each day I want to spend every single minute with her.  I have found that if I wait to work out after she goes to bed I am usually too exhausted and more likely to skip. Does anyone have any ideas to help me jump start??  At one time I had lost 90 lbs so I know I can get it off, I am no where near as heavy as I used to be but I want to nip it in the bud before it spirals out of control again. Thanks! Lisa - Charlie & Riley's Mommy A dog is the only thing on earth that loves you more than he loves himself. -Josh Billings Thanks for the siggy Candace!!!

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• 11-05-2009 9:26 AM

  In reply to mrstjohnson

  sharismom Joined on 09-10-2007 mid-Michigan Posts 3,202 Points 30	Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact No real suggestions - but have you had your thyroid checked?  It sounds like you're getting plenty of exercise - maybe it's a gain due to muscle mass? Tina
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• 11-05-2009 9:32 AM

  In reply to sharismom

  huskymom Joined on 09-10-2007 Thunder Bay ON Posts 7,534 Points 630

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact  Perhaps fool around with the intensity of your workouts.  Have you tried interval training?  Any one of the fitness magazines out there will have a detailed routine ironed out for you for  a treadmill.  Also, have you tried Sparkpeople.com?  They have some great tips and tools there.   I have to run to work now, but I'll checkb ack in later. Candace

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• 11-05-2009 9:44 AM

  In reply to mrstjohnson

  BlackLabbie Joined on 01-28-2008 South of Boston Posts 3,045 Points 250

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact Seems like you're doing a lot of cardio. Have you tried light weight lifting? I do a kettlebell work out 4x-5x a week- LOVE IT- with a 5lbs weight along w/ cardio (running, elliptical, long walks including going up lots of hills/stairs). If I could only do 1 work out it would be weights. I found I really started dropping the pounds and toning when I included the weights. Also, try more protein, less carbs. -Stephanie blacklabbie.weebly.com Apollo- black Labrador Retriever Molson- buff American Cocker Spaniel Patty- black American Cocker Spaniel

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• 11-05-2009 10:02 AM

  In reply to BlackLabbie

  Liesje Joined on 03-02-2007 Posts 9,901 Points 655

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact If I run on my elliptical 45-60 minutes 5-6 times a week and eat 1500-1800 cals a day I generally lose a pound or two a week.  Some people insist that the elliptical does not work for weight loss but I am walking proof that it works for some!  I initally lost 25lbs in about 4 months this way (and I was not really overweight to begin with, I was about 150lbs 5'7").  I've never calculated the percents of what is in the food, just the calories (and try to eat a variety of things).  I run at a lower resistance because I like to run faster and run longer (it's as much about burning off mental steam than weight).  I try to do some free weights and this "Bikini Body" workout that's on my Comcast box but the elliptical is the only thing I've done really consistently and it has exceeded my expectations!  My machine cracked and I'm having a welder fix it hopefully next week.  I have about 10 more lbs to lose and I'll be at my total goal. http://vankelderdogs.dutchbingo.net http://www.schhmi.com

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• 11-05-2009 10:08 AM

  In reply to Liesje

  mrstjohnson Joined on 07-13-2006 Sterling Heights, MI Posts 3,686 Points 85

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact I tried doing weights, but it really didn't do anything for me.  When I lost all the weight before I was doing purely cardio and it worked great.  I can't get jazzed up about weights and I really hate to add more time to my workout - but will try it.  I joined sparkpeople before and totally forgot about them.  I used to use their free food menus - but stopped.  I will head over there today.  Thanks for the reminder. Lisa - Charlie & Riley's Mommy A dog is the only thing on earth that loves you more than he loves himself. -Josh Billings Thanks for the siggy Candace!!!

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• 11-05-2009 10:26 AM

  In reply to mrstjohnson

  BlackLabbie Joined on 01-28-2008 South of Boston Posts 3,045 Points 250

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact You only have to do weights for approx. 20mins, so it's not too long. Try combining a cardio and a weight session. Definitely do light weights if you're going to do it. Also, your body may have just adapted to your work out routine, if you're doing the same stuff at the same speeds for the same amount of time, so you may just need to mix it up more or up the speed/intensity. -Stephanie blacklabbie.weebly.com Apollo- black Labrador Retriever Molson- buff American Cocker Spaniel Patty- black American Cocker Spaniel

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• 11-05-2009 10:38 AM

  In reply to BlackLabbie

  Liesje Joined on 03-02-2007 Posts 9,901 Points 655

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact I've heard (and believe this to be true) that if you are stuck in a rut, you need to up the intensity (do what you are doing harder or longer, or even better do intervals).  For me a "good" cardio workout leaves me absolutely washed in sweat and feeling like jell-o.  If I don't need to completely shower, then I didn't work out near hard enough.  I literally run my @$$ off for 45 minutes or more.  Like you I barely have time for that, which is why I don't cross train or do weights or anything else.  I need a routine and I want the most bang for my buck, so to speak, so I get on the machine in my home and if I'm not already dripping after 5 minutes then I'm not working hard enough. http://vankelderdogs.dutchbingo.net http://www.schhmi.com

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• 11-05-2009 11:04 AM

  In reply to mrstjohnson

  aerial1313 Joined on 02-12-2008 Atlanta, GA Posts 1,519 Points 95

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact Nutrition advice (based on my weight loss experience) I'd reduce your caloric intake during weight loss.  Somewhere in the 1100-1200 range. Up the protein and reduce the carbs & fat.  Also increase your fiber intake.  You can buy bread that is high in fiber and low in calories. Eat breakfast.  It gets your metabolism going for the day.  Skip breakfast and your metabolism stagnates. Eat snacks in between the three major meals.  You should try and eat every 2-3 hours.  An apple, handful of raw veggies, etc are great snacks.  This keeps your metabolism running at a steady pace and not spiking then plummeting in between meals.  Citrus fruits are excellent because they make you feel full and take a long time to digest (thus keeping you from feeling like your starving, also helping you not eat as much at lunch and dinner) Plan your last meal of the day (dinner or anything after that) at least 4 hours before bedtime. If you feel hungry in between meals, or closer to bedtime, eat a handful of raw green veggies, or if you're craving something sweet, one of those pre-made cups of sugar-free jello. Salt.  Salt makes you retain water, especially in women.  Switch to light salt (lower sodium) and watch the sodium content of your foods (like pasta sauce, etc). ~Heather~

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• 11-05-2009 11:11 AM

  In reply to mrstjohnson

  Krissim Klaw Joined on 08-26-2007 Posts 647 Points 100

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact mrstjohnson: I tried doing weights, but it really didn't do anything for me.  When I lost all the weight before I was doing purely cardio and it worked great.  I can't get jazzed up about weights and I really hate to add more time to my workout - but will try it.  Since you seem to enjoy the pool why not get some weights for it.  The pool is a great place to work your muscles since the water adds resistance and best part it is also low impact to easy on the joints.  Since you are already swimming with your daughter you won't have to drastically change your routine.  You could even work her into the exercises by lifting her up and down in the water and letting her have a blast while you work some of your arm muscles.

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• 11-05-2009 11:27 AM

  In reply to aerial1313

  Liesje Joined on 03-02-2007 Posts 9,901 Points 655

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact aerial1313: I'd reduce your caloric intake during weight loss.  Somewhere in the 1100-1200 range.   If I go that low I get a reverse affect and my metabolism starts to shut down, or I just plain cannot function.  I would rather increase the intensity of the workout.  I'm not a nutritionist but was advised by one not to go below 1500.  If you're eating 1500-1800 and doing a hard cardio workout almost every day and not losing weight, something else is wrong. http://vankelderdogs.dutchbingo.net http://www.schhmi.com

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• 11-05-2009 11:48 AM

  In reply to Liesje

  miranadobe Joined on 04-06-2006 Purgatory Posts 5,432 Points 315

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact Liesje: aerial1313: I'd reduce your caloric intake during weight loss.  Somewhere in the 1100-1200 range.   If I go that low I get a reverse affect and my metabolism starts to shut down, or I just plain cannot function.  Check out livestrong.com and go to the Daily Plate sections.  There are tabs on there, one for Calorie Goals, and you enter your age, height, current weight, and amount you want to lose (ie, 1lb/week, 1.5 lb/week, etc) and it will calculate how much you should be eating.  Then you can look up foods and record them so you know how much you're taking in, then look up various activities (and they have some very diverse ones!).  It will calculate how many calories YOU burn (based on your height/weight) for that activity... and therefore it will show you your net calories btwn what you consumed and what you burned.  That net calories is supposed to be equivalent to your Calorie Goals. I'm loving the tools - even better than Calorieking.com, which helps find foods, but their database is smaller than livestrong.com, and the portion sizes are odd to understand, compared to livestrong.  It's all free - you can upgrade to Gold membership, but I've been using it since Sept and I love that I can download the data into a spreadsheet and further analyze the data. Two thumbs up from me. Paige - dog.community moderator & Gracie - 6yr old Doberman www.fortunatek9.com Fight for your opinions, but do not believe that they contain the whole truth, or the only truth. ~W. Hamilton "So you've 'had dogs all your life'? I've had teeth all my life. Doesn't make me a dentist." - JV McDonough, Certified Dog Trainer

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• 11-05-2009 12:10 PM

  In reply to huskymom

  shamrockmommy Joined on 09-10-2007 Innerspace Posts 1,099 Points 0	Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact Paleo Diet No grains, dairy ,starches, sugar.  I have lost 20lbs with no effort other than that. I still have 40 more to lose. Good luck, I hate trying to lose weight! Shamrockmommy Furmom to Gobie the minpin terror, Lexi and Darby the bichon girls
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• 11-05-2009 12:11 PM

  In reply to BlackLabbie

  cakana Joined on 09-10-2007 Cathy in Northern CA Posts 9,443 Points 435

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact BlackLabbie: You only have to do weights for approx. 20mins, so it's not too long. Try combining a cardio and a weight session. I really agree with this. The weight training does so much more for you than just the cardio does and you'll see better and faster results in your body. Quite honestly, you're doing plenty of cardio already, so cutting it back some probably won't hurt. If you could up the intensity and do 20-30 min's a day, you'd probably break even with what you're doing now. My treadmill must be messed up because at 4.0 - 4.2, I'm having to jog. A seriously brisk walk on mine is around 3.6 (it's old though and might not be accurate) and doing that for 40 min's would be a great workout. I do the elliptical and stairmaster though and really prefer it but cardio of any kind is good. I agree about asking for a thyroid check. It can't hurt and it does seem that your activity level and calorie count should be taking the weight off. Oh, and yay for you and the water intake. I probably don't drink 1/4 of that in a day . ~ Cathy ~

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• 11-05-2009 12:47 PM

  In reply to Liesje

  aerial1313 Joined on 02-12-2008 Atlanta, GA Posts 1,519 Points 95

  Re: Weight Loss Help Ideas (mrstjohnson) Reply Contact Liesje: If I go that low I get a reverse affect and my metabolism starts to shut down, or I just plain cannot function.  I would rather increase the intensity of the workout.  I'm not a nutritionist but was advised by one not to go below 1500.  If you're eating 1500-1800 and doing a hard cardio workout almost every day and not losing weight, something else is wrong. When I was on my weight loss plan, and within 10 lbs of my goal weight, my daily caloric intake was 1150 (as set by the folks at the weight loss center).  I was doing an hour of cardio a day.  I never had any issues.  Perhaps because my meals were spaced out as I stated above, so I had consistent calorie intake every couple of hours?  Once you get closer to your goal weight, the pounds left are harder to lose, so it's even more important to count calories and be sure you're getting exercise every day. Of course I understand it varies person to person.  FWIW, I'm 5'4" and 120 lbs. ~Heather~

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