Post # 1
Member
378 posts
Helper bee
Hi fellow bees!
I’m looking for some weight loss tips from some of you who may have been in the same situation I am. In January I began cutting out artifical sugars, white breads/pastas, etc./soda/junk food, and then a month and a half ago I started really going to the gym. Typically I go to the gym for an hour to an hour and a half every day during the week, and try to go on the weekend at least once but that’s a little difficult. My diet consists of mostly meats, vegetables, fruits, and water, with the occasional cranberry/apple/orange juice and a healthier option of snack choice (low calorie popcorn/granola bar/etc.) I might eat out once a week but usually split fries with my SO and try to eat healthier options out (Chipotle or something not super awful for you.)
My problem is I feel I changed my diet drastically (from eating fast food 4-5 times a week and drinking soda and eating lots of pasta, etc.) and I’m not seeing the weight loss like I thought I would. I’ve lost about 15-20 lbs (I bloat what seems like often) since January.
I feel like I’m eating healthy, but also realistically and don’t try to shame myself if I indulge in a brownie or something not great every once in a while. I’m not trying to do a crash diet all in, this is more of a long-term thing.
Is there anything else I can do to maybe see the weight loss a little more quickly, though? Or am I losing at a good pace?
Other things to mention are I do mostly cardio at the gym and then do a little weight lifting with 10lb weights at home, do 100 jumping jacks throughout the day at work, and try to keep otherwise active. As far as any health issues go, I have gastroperesis and bad acid reflux. I used to have high blood pressure but I got it down since dieting and working out since January. 🙂
Thanks!
Post # 2
Member
573 posts
Busy bee
First, well done! Sounds like you’re making the right steps towards losing weight. Don’t forget that if you’re now including a lot of exercise that you’ll be gaining muscle mass, so even though you may not see the scales move as fast as you’d like you may well be losing fat but also gaining muscle at the same time.
I have started changing my eating habits and noticed the first few weeks I lost very quickly. My weight loss has now slowed but it’s still going down (with the occassional blip after a very social weekend or holiday). This is my second time losing weight, I lost weight about 7 years ago by being really really strict – lost quickly but because i was so strict i couldn’t keep it off (I also found I didn’t really learn anything about how to eat as I ate a lot of weight watchers ready meals or crisps). This time it is happening much more slowly and I feel I am learning more. I am making a lot more meals from scatch and have found I actually enjoy cooking. If I go for dinner and my friends order a brownie I will eat a bit too. I feel generally much happier and healthier second time round and feel this is more realstic for me to stick to ….fingers crossed.
So long it is coming off I wouldn’t stress about the speed. I read something somewhere that said losing weight isn’t a race, it isn’t even a marathon..it’s a way of life.
Good luck 🙂
Post # 3
Member
1338 posts
Bumble bee
I think losing 1-2 lbs a week is a healthy rate and it sounds like that’s what you’ve been doing. I do think you might be overtraining though. You should have a couple days of not working out to give your body time to rest and recover from workouts. Also, try alternating a cardio day with a weightlifting day. You’ll see some really positive changes to your physique than with just cardio.
Post # 4
Member
747 posts
Busy bee
It sounds like you’re losing somewhere around a pound a week, which is pretty good! I would consider it a success, especially if you can keep being consistent. How much weight you want to lose overall and your body type will influence things. I don’t know where you are in your weight loss journey, but it’s natural to plateau here and there. If you want to switch things up a bit, I would hit the weights a bit harder. Building some more muscle mass will help to burn more calories and change your body shape (more important than any number on a scale). How intense is your cardio? It’s not so much time spent in the gym, as the efficiency of the working out. Have you tried meeting with a trainer to set some goals and get some advice on workouts/diet?
Keep it up. It sounds like you’re doing something really good for yourself.
Post # 5
Member
1292 posts
Bumble bee
15-20 pound weight loss since January is great! It doesn’t seem like you need any tips, honestly. I’d say just keep doing what you’re doing. If you plateau or something then would be the time to search for tips. Congrats!
Post # 6
Member
591 posts
Busy bee
Sounds like you are doing the right things for the most part. I think it’s important to indulge once in awhile and not be too restrictive. The only change I would suggest is doing more weight training. I would also suggest you switch up your workouts because your body gets accustomed to the same stresses and learns to adapt and compensate and that is when plateaus happen. Also, it will keep things more fun and interesting. Does your gym offer group fitness classes, if so you should give those a try.
Post # 7
Member
378 posts
Helper bee
happybridetobe1988 : Thank you! Yeah, I totally understand! I went through a depression when my ex-husband and I split up and lost a lot of weight from not eating, and when I began dating my current SO I sort of gained it all back unfortunately. Happiness, eh? Lol. Absolutely I agree – I guess sometimes when you feel like you’re doing so much to lose it and it’s slooooowly trickling away lol.
HoneysHoney : That’s a fair assessment! Some weeks are more strict than others, as well as the days – this week we didn’t go to the gym Wednesday or Thursday, but we went to Busch Gardens so we walked around a lot. Thanks for the tip about weightlifting!
throughthelookingglass87 : First off, I love your name haha. Secondly, thank you! That’s the goal – for this to be consistent, which is why I try not to be super hard on myself if we have something like cake or chips every now and then. I didn’t know weightlifting changes your body shape, so I will definitely give more weightlifiting a try! Typically my cardio workouts consist of an hour on the arc trainer (20 minute intervals working up to the highest level) and then 15-30 minutes on the bike. I haven’t really met with a trainer but one of my friends is a trainer and has given me some tips on dieting which I’m pretty much going by.
Post # 8
Member
378 posts
Helper bee
wildflowerz : Thank you! <3
lola5 : Thanks! Some other bees suggested weight training as well so I will definitely give that a go! Usually I do an hour on the arc trainer and then 15-30 minutes on the bike, but I’ll try to incorporate other workouts, as well!
Post # 9
Member
1292 posts
Bumble bee
simplebee92 : Echoing the weight training suggestion. Years ago I lost a total of about 30 pounds and after I added weight training, the fat started literally melting off. Huge difference. To this day I just cannot be slim without strength training of some sort.
Post # 10
Member
3087 posts
Sugar bee
You’re losing at the right place. Countless studies have shown if you lose more than 1-2 pounds/week, you won’t be able to keep it off long term.
Post # 11
Member
378 posts
Helper bee
wildflowerz : I really had no clue that weight training had that much influence on weight loss!
mrsaime : Long term is definitely the goal so that’s good to hear!
Post # 12
Member
566 posts
Busy bee
I agree with everyone that losing 1-2 pounds a week is a healthy rate. I would also recommend eating keto (whole foods!) & intermittent fasting. Also, yes weight training is great for muscle growth and general fitness motivation..
Post # 13
Member
749 posts
Busy bee
Definitely include more strength training and alternate with cardio.
Try fitnessblender.com for some really good workouts
Apart from that, I think you’re doing really well
Post # 14
Member
378 posts
Helper bee
almax : Can you explain the fasting part a little bit more in depth?
pond : Thanks for the recommendation! I’m always on the lookout for new workout routines!
Post # 15
Member
566 posts
Busy bee
simplebee92 : I would recommend listening to the Complete Guide to Fasting audio book https://www.audible.ca/pd/Health-Fitness-Dieting/The-Complete-Guide-to-Fasting-Audiobook/B07141RZ2R (sorry that’s the link to the Canadian site, it won’t take me to the .com for some reason) Ignore the online reviews about the way it’s recorded, if you turn it to 1.25 speed it’s actually perfect! Honestly, I can’t say enough good things about how well fasting has improved the health of my fiancé and I. I’ve lost 20lbs since Feb and he’s lost 35lbs and healed the ulcer in his gut. This book goes over how to fast (aka burn fat) while building muscle at the same time. While there’s some relation, the two processes are actually quite separate. It also goes over insulin management and cancer prevention. But basically.. when you fast you give your body a break from eating, when you do this your body starts to use your own fat reserves. When you fast your insulin is stable, your metabolism goes up as well as your growth hormone (responsible for building lean mass and keeping you from aging). It is impossible to lose muscle while you fast, the only time your body will start eating away at your muscles is if you get below 4% body fat. You lose muscle if you don’t exercise / weight lift. He also goes over healthy eating and not going below your caloric intake (to maintain a healthy BMR). You eat as you normally would (whole foods preferred), but just take longer breaks in between eating. He recommends keto eating because it creates the least amount of insulin spikes and it’s easier to then dip in and out of fasting. Skipping a meal here and there is a good place to start, then one meal a day, then you can move on to longer fasts. We typically do two 40 hour fasts a week, as well as two 18 hour fasts. One day is a full blown cheat day so we don’t go mad lol. We do weight lifting 4 times a week.
if you’re going to do a 20+ hour fast you’ll need to make your own electrolyte drink, which consists of pink salt & no salt. This is a pretty good overview of maintaining your electrolyte balance while fasting http://siimland.com/everything-about-getting-enough-electrolytes-while-fasting/.
I know a lot of people initially have a negative reaction to skipping meals.. believe me, it took a month to convince my fiancé to try it! But after we did our research and tried it out.. the results have been undeniably real. Sometimes over a long weekend of eating, I start to look forward to fasting cause it clears out my stomach, all the bloating and just makes me feel light.
The best part though, fasting coupled with weight lifting.. I finally have visible muscles for the first time in my life, nothing crazy.. but I can’t believe how much my overall shape has changed.
One last thing.. I eat way more chocolate and sweets (about 2 chocolate bars or chocolate assortments, a slice of cake, and multiple fruit a week) since I started fasting & weight lifiting than I ever did in my entire life and am still dropping the weight.