Weight Loss Tips

posted 3 years ago in Fitness
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
  • Wedding: January 2016

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
  • Wedding: August 2016

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 # 9
Member
1292 posts
Bumble bee

View original reply
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 # 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 # 15
Member
566 posts
Busy bee

View original reply
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. 

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