Can anyone suggest any proven ways for weight loss?????

Hi everyone, I have been really obsessed with my weight problem. I am a 33 year old female and have gained 90lbs which makes the count to 210. I recently took out some of my summer clothes and they don’t fit me anymore!!! This is a real tragedy for me. How can I not wear the ones I adore...moreover the new look is getting me mad (with the comments from my friends). I know quite a few ways to start losing weight…….but I don’t really feel that, with so many people failing using these methods that I will make it through. Does anyone know a proven way to reduce the weight?

Please help me…..this is killing me!!!

There's only one way. Burn more calories than you consume.

Do you have a bike? Ride it. :)

Karen

Gipsy,
Have you checked with your doctor? Is your thyroid out of whack? Unless you've been sitting on the couch eating bonbons in the past year, with an icecream chaser, there might be a medical reason for some of your weight gain. I would get a physical, keep a diary of foods eaten, and then start riding a bike, taking a walk, something, but get moving.

We all know we need to lay off the soda pop, chips, cookies, cheesecake, fried foods, french fries...... all that stuff our mothers would call *junk food*. If you're in the northern hemisphere, it's prime season for fresh fruits and vegies. I've recently discovered the joys of munching on raw sugar snap peas - sweet and crunchy. They may be higher calories than other types of green beans, but they do satisfy my desire to eat something sweet.

Relevant story from this week's LAT health section:

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Based on data from more than 7,000 people, Wing says there are few similarities in how people lose weight. But those who succeed in maintenance sing the same song.

Instead of trying to eat less for the rest of their lives to bridge the energy gap, these people exercise more. They typically spend an hour or more each day in aerobic exercise and strictly limit time spent watching television.

Physical activity, in ways that researchers don't really understand, influences some of the biological systems that promote weight regain, encouraging the body to become more sensitive to leptin and insulin, for example.

"Everyone thinks exercise is about burning calories," Fujioka says. "But you are actually returning the system to more like what it should be. Things start working again."

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Many studies have shown that the people who lose weight and are successful at keeping it off have found a way to make exercise a regular part of their life. I think a lot of people focus more on cardio in order to burn calories, but strength training is just as important to weight loss. It helps insure that the weight you lose from all that cardio is more fat than muscle, and it boosts your metabolism, so that the cardio becomes more effective and you burn more calories even at rest.

And keep riding that bike!!!!

what she said. Start being more physical. Walk instead of drive.
park farther away from things when you have to drive. Admit to yourself
that to lose weight you have to TAKE the time to do things with your body;
like walking, riding, stretching, and exercising. if you don't take the time now,
you will lose it on the other end; in terms of shorter life span and shorter HEALTHY life span. you're young, you CAN do this.

You might read "Younger Next Year - Turn Back Your Biological Clock" by Chris Crowley

forget diets, they don't work. CHANGE YOUR LIFE. that's what's going to work.

I have had great success using both LA Weight Loss and Weight Watchers. That was some of the best money that I ever spent. Accountability and journaling are what make all the difference for me. You might surprise yourself about how much a nibble here and there add up calorie wise. Also, I have had difficulty losing weight when I don't eat enough food. Journaling keeps me right smack dab where I need to be.

I generally follow a 1200-1400 calorie diet using The Calorie King book (that is now that I don't go to either Weight Watchers or LA Weight Loss) and on days that I ride hard I add calories according to how many I have burned using this calculator:

http://www.kanbike.org/pages/cal.php


Both LA Weight Loss and Weight Watchers are pretty much low carb diets.

I lose weight faster when I am not exercising/training. I know the reason is that when I train hard I tend to be more tired and therefore don't want to mess with journaling and I also have less determination to leave the snacks alone.

Hope that helps.

Some random thoughts -

I know someone who had great success with Weight Watchers. He joined with his wife a few months before their wedding and they both lost weight. After a while he did admit that he got tired of counting points, but through the point system he became more aware of what foods were better to eat than others and what kinds of portions were right for him. Then he switched jobs and started commuting by bike and lost even more weight.

I lost 25 lbs a few years back by getting back to a regular exercise routine, so that it became such a habit that I felt weird if I didn't go to the gym or go for a walk or bike ride. I do weight training twice a week and cardio 2-3 days a week. For cardio I like to vary my routine - bike rides and long walks outside when the weather is good, and when it's not I walk on the treadmill, ride a stationary bike, use an elliptical machine, etc. The important thing is to fine a couple of activities that you like so that it's not a chore.

Also I cut way back on fried foods (which are my big weakness - I don't have a sweet tooth, I have a fried tooth). I still allow myself to have the bad foods that I like, but I limit them, e.g., french fries are allowed only twice a month max. I've read that it's better to allow yourself a treat periodically rather than completely forbidding certain foods because if you try to cut your favorites out completely you wind up bingeing (sp?) on them.

Also I've watched that guy Dr. Oz on TV a few times and he seems to make sense in terms of his advice on eating better and getting exercise into your life. I've never read his books but it might be worthwhile to hit a bookstore and check them out.

http://www.realage.com/ct/the-you-do...t/cbr/YDGGLE18

The Washington Post health section has some columns and weekly web chats on healthy eating and exercise - the Lean Plate Club and the Misfits. The web chats are good for specific advice and for support. (Website registration is required for washingtonpost.com but it's free and it's just looking for some demographic info - you can make stuff up if you want.)

http://www.washingtonpost.com/wp-srv...lpc/index.html

http://www.washingtonpost.com/wp-dyn...050201281.html

Overall I think the most important thing is to focus on lifestyle changes that you can maintain over the long term. Meaning gradual changes to eat healthier foods and increase your activity level. And it's better to lose weight slowly and gradually than to go on an extreme diet that you won't be able to stick to.

Whatever you do, keep us posted. And good luck!

Of course, like everyone else said: EXERCISE ! :D

And also, don't forget to eat your fruits and veggies. Lots and lots of them.

This is your lst post.

Tell us, abit about your cycling that you do/hope to do. It is...after what connects most us here in the first place.

Weight Watchers is great because it teaches a lifestyle change. The goal is not only weight loss, but healthy eating and a more active lifestyle. I've had great success with them.

-T

I agree that Weight Watchers is a great program. I became a life time member 11 years ago and have never missed my monthly weigh-in. It is the only thing that has kept me on track all these years. We all know that we need to move more and eat less. There is no magic and no shortcuts. Keeping a food journal is a great start. If I have to write it down I think twice before eating. Strive to loose no more than two pounds a week. Bad things can happen to our bodies when we loose too fast. Don't think of your weight loss as one big goal. Break it up into 5 or ten pound goals. Plan to give yourself little non-food rewards when you reach each goal you set for yourself. It sounds as if you are really motivated at this point in your life. That is what it usually takes to get started. Good luck. And remember that no food is off limits. I would not be a happy camper without a bit of Dove chocolate or ice cream every now and then.

I have tried every program and diet in the world, restricting calories, eating only fresh (no processed foods), you name it, I did it. I would lose a few pounds and then stop losing. Then gain it all back. I have hypothyroidism and insulin resistance and I'm post-menopausal. My favorite excuse was "what do you want from me? I have no metabolism and no hormones to help me to lose weight!"

Nothing worked until I first stepped on a treadmill and started walking a little each day. Then I went to a spin class. Then I got a bike and started riding. Now, even though I work a very stressful job and don't have much free time each day, I try to get at least 30-60 minutes of some sort of exercise every day. Nothing else works except to move your body -- a little at first, then more.. nothing too fast or that makes you breathe too hard -- good aerobic exercise.

Of course, moving your body doesn't mean we can eat Big Macs and french fries! You still need a balanced diet, but if you give your body less calories than it needs to perform your basic bodily functions (ie: way below your BMR), you will not lose weight. Your body will figure out how to do things more efficiently and will consume less calories for the same amount of work. So, you have to eat more than you might think when you are exercising... you need to give your body the fuel so that you can exercise more and so that it doesn't start figuring out how to do the exercise without burning too many calories.

Say your BMR is 1500 calories -- this means to do all your normal daily activity, you need 1500 calories. You would think that eating 1200 calories, you would lose weight, right? Sure -- for a little while you will. Then, if you are like me, your body will figure out how to do what it needs to do each day on 1200 calories! It will become more efficient and the weight loss will stop.


The trick is to eat your BMR each day, then exercise say 400 calories worth,
then put back maybe 100 calories, for a net calorie deficit of 300 calories.
(The numbers are just examples, but you get the idea) -- you have to give your body the calories it needs to function, then exercise, then put back at least a little of the calories that you exercised off. Then mix up the exercise - walking, rowing, weights, cycling :D. This keeps your body a little confused and it won't be able to learn how to keep up with what you are doing on less calories.

Get a copy of Covert Bailey's book -- Smart Exercise, Burning Calories, Getting Fit. It explains the physical side of exercise and debunks some of the myths about why we are fat and how to get thin.

Good luck and may the force be with you!

Great post, TC.

Karen

simple:-)
calories in has to be less then calories out.
So write down everything you eat and add up your calories. Then figure out what you are expending.

If you have a defecit, then you are set:-)

in other words, put down the food.

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Originally Posted by ehirsch83

simple:-)
calories in has to be less then calories out.
So write down everything you eat and add up your calories. Then figure out what you are expending.

If you have a defecit, then you are set:-)

in other words, put down the food.

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no, no, in other words, GET ON THAT BIKE!

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Originally Posted by mimitabby

no, no, in other words, GET ON THAT BIKE!

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Very true Mimi:-)
I do now a few people down here though(men and women) who ride a bunch, but they eat horrendously(sp??) and they could use to alter the food.

Main thing is, portion control. Everything in moderation!(except no fried food, preservatives,no fast food, cream based, etc. stick to shopping around the edges of the grocery, only go in for things like pasta,rice, whole grain cereal and oatmeal). I get told I must have no fun with how I eat, but I love it- if I eat junk food I feel sick to my stomach.

Well, I shouldn't be knocking something I've never tried, but it strikes me whenever I hear about it - how does anyone have time for calorie-counting??? :eek: :p I think if I had to do that to lose weight I'd just think ah, to heck with it, I have other things to do! Or isn't it as time-consuming as I think?

I'm more in the ride-a-lot and eat-all-you-need camp, as long as your fridge is stocked with only healthy stuff, that is. But then, the idea of getting hungry and carefully dosing food terrifies me a little. I'd much rather just RIDE MORE! :p

My weight loss stalled in the past year or so, so I asked my trainer to look at my food intake every week. Writing it down and turning it in to a very disciplined, high-level athlete has helped a great deal. I thought I ate plenty of veggies until I started the journal - and over a few month's time, we have really shifted my eating habits, with great results. One thing I'm in the middle of achieving is an early-evening cut-off time, and getting used to going to bed with some hunger. I don't get on a scale, but I'm getting great comments everywhere I go on changes in my appearance, and it's really showing up in my riding.

It was so easy to feel that since I had done a good ride or spin, I could eat what I wanted as long as it was on the healthy side. Or have a couple drinks.:rolleyes: But if I want my weight to go down, i have very little wiggle room.

Can you find someone to do this for you?

By the way, though I had weight issues my whole life, no doctor every checked my thyroid 'til I started with a holistic clinic about the same time i started with my trainer. I'm now on a high dose of thyroid supplement. The old docs made assumptions that contributed to years of struggle.

The "new doc" also said, as we embarked on making me healthier and leaner (I was about 300 lbs) - "don't focus on how you look, you won't lose weight fast enough and you'll get discouraged. Focus on how you feel." My trainer said almost the exact same thing. It was a concept that helped me stick to slow, steady change that has accumulated over years into lasting change.

Feel free to pm me with any questions you have, or if you need a little support. You just need to find the right path for your body and your head/spirit!

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Originally Posted by latelatebloomer

The "new doc" also said, as we embarked on making me healthier and leaner (I was about 300 lbs) - "don't focus on how you look, you won't lose weight fast enough and you'll get discouraged. Focus on how you feel." My trainer said almost the exact same thing. It was a concept that helped me stick to slow, steady change that has accumulated over years into lasting change.

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I like your doc :p

+1 to lph, how anyone has time to work, eat, sleep, ride and count calories I don't know. Yes there are programs, online tools and gizmos galore. I barely have time to log miles into bikejournal, I can't be logging food.

I think it's a good when you begin on the path to healthy food. Often we're unaware of how much of what we eat. I could see it for a while to gain that awareness but all the time :confused: I'd couldn't post to TE :D :cool: ;) uh, Trek, that's our point, go log your food ;)

Instead I focus on performance, how I feel on bike or in the dojo, how my clothes fit. I've dropped a lot of jeans sizes and weigh the same. Go figure. This week I am not feeling good, I feel weak and a little "off". Rather than wait for a planned rest week, I'm doing it now. :o

My system if I have one is to eat food that's made from food. I don't have a sweet tooth, I have a dairy tooth. :rolleyes: Cheese, butter, sour cream are my downfall. I'd never make it as a vegan ;) Who here said to "eat from the edges of the store"? That's smrt :D think produce aisle not freezer first.

With the remodel and no kitchen it's hard to cook but I try to fit vegies and fruits in and always read labels. If you need a chemistry degree - don't buy it. If the first ingredients are HFCS don't eat it.

A coworker who is really morbidly obese was talking with a group of us after a training. "If I go on a diet what will I drink??" she said holding a liter :eek: of Sprite. I felt like saying "lay off the soda, will ya'?" Other than a rare root beer I don't drink pop. If I want something cold and caffeinated there's iced coffee, unsweetened iced tea are fine. And water? How about water?

Most stuff you see advertised on TV I figure all their budget went to the ad not my nutrition. :cool:

Yes, I admit a weakness for cheese crunchies even the TJ's brand and Ruffles chips :o but I try to eat fresh and local.

I'm off to the farm market right now! :D:D

I guess if you eat simple foods, like I tend to, logging calories is not to hard.

For example

english muffin-160 calories
sandwich with chicken, basil, olive oil and balsamic and tomato- we will say roughly 450
luna bar-180
propel-25

umm that is it for today so far. might have a snack and then dinner.(I also only did a 30 minute recovery ride on the trainer this morning and then 3 or so miles of commuting so far, will probably put in another 30 minutes tonight, but super easy heart rate around 100) so this is food for an off day.

I tend to eat simple but healthy, I eat a ton of eggs, brown rice, whole wheat pasta and protein(chicken, pork chops, and red meat). I don't use fat based substances except for olive oil, oh and I rarely eat out I have a thing about knowing what I am eating.
I find it is actually quite simple to keep track of food, I don't even write it down anymore- I usually find myself adding it up in my head at some point during the day.



but...... I have a weird obsession with numbers!! and things for me have to be even, so I am probably an extremist and not one to follow, just take ideas from :-) I get kind of obsessive with my food at times and even though I think it is normal, especially the lack of junk food, alcohol, and anything with artificial sweetner in it, most people tell me I live a very boring life because of it and they don't understand how I deal- for me, splurging is eating all natural peanut butter with a spoon out of the jar.

So please don't think I am being harsh or anything else, I know what I am saying is not realistic to most people, I hope it just gives you some ideas.

Losing weight can be hard, especially if you are trying to! But I think sometimes we need to remind ourselves that everyone's body is different.

Everywhere we look there are pictures of stick thin people and then we think to ourselves, we have to look like that to be healthy. In reality as long as you are eating healthy, working out, and going to your Dr to make sure everything is ok that is all that really matters. I know the more I stress about food, the more I eat! I have come to the conclusion I will never be a size zero like I was in high school, but I know that I am in the BEST shape of my life. I work out regularly and I love riding my bike! And although I am not perfect at eating healthy 100% of the time at least I try! And I'm happy with who I am.

As for losing weight, it takes time, a lot of time and its hard to see how it is all going to work in the long run. So just make a goal of a few pounds a week, and if you dont make it just keep trying. Never give up!

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Originally Posted by lph

Well, I shouldn't be knocking something I've never tried, but it strikes me whenever I hear about it - how does anyone have time for calorie-counting??? :eek: :p I think if I had to do that to lose weight I'd just think ah, to heck with it, I have other things to do! Or isn't it as time-consuming as I think?

I'm more in the ride-a-lot and eat-all-you-need camp, as long as your fridge is stocked with only healthy stuff, that is. But then, the idea of getting hungry and carefully dosing food terrifies me a little. I'd much rather just RIDE MORE! :p

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Yeah, but you are one lean, mean biking machine, L. I've seen you on your commuterbike. As for counting calories taking time ... well, it does to begin with if you really go for accuracy, but you quickly get a ballpark feel for it. If you're struggling to lose weight, it can be a good idea to track your eating and exercize carefully for a week or two, just to be sure you're not kidding yourself about how little you eat or how much you work out. Once you've gotten honest about your habits and learned what they count for in calories, it's probably easy to work out how what changes to make to lose weight yet still have enough energy for your activity level.

Agree with everyone so far....

Here's what I've learned about my body that may resonate (find out the quirks of your body):

1 - Not all carbs or fats are processed the same in my body. I can eat pasta daily with no weight gain - but 1 meal with bread or rice and I'm instantly up. All cheeses are fine, even the gooey double brie's - but 1% milk is not. Go figure.:rolleyes:
2 - Forget the processed or packaged foods.The foods my grandparents would prepare are all fair game - a purely Mediterranean diet. And it's better to purchase small amounts more frequently so that things are fresh and taste better.
3 - Morning vs. Night - A sweet pastry in the morning with my caffe latte is fine. Forget having a sweet at night. My stomach is a natural night owl... but a bowl of healthy cereal and I'm up in weight, a hard boiled egg and I'm down in weight.

When I get in a rut cooking wise, which can lead to disaster and eating the wrong things, I open up a Mediterranean cookbook, the South Beach cookbook or get online to give me some ideas.

Good luck to you!!! -- and to all of us trying to lose those pesky pounds!

Like other people said, make the big difference between what you eat and what you burn. It's not a real big mystery but it's hard to put to practice. I have been counting calories for years, and it is a pain in the butt. But then I realized, I was cheating alot and miscounting, and I finally said..what the heck, am I going to be counting for the rest of my life?

Don't think that there is just one end all to 'getting in shape'. Souza's "Happiness is a Journey..." quote comes to mind. I started off above 250 lbs (I never got back on the scale after I saw 250) and I'm now at 190. I did get down to 170 last summer courtesy of riding and really minding my portions, but ya know, the New England winter and wanting to eat all the chowdah I could ...well you get the idea...

I think the big thing is what works for others may work or may not work for you. But don't give up. Keep trying things. But above all....GET ON THAT BIKE!!!!! Your best bet is to work it into your day. I did really well last year because I commuted to work ...can you commute to work? Look for opportunities to build it into your day and it's a no brainer. For me in NE, it's hard for me to mtn bike because I have to cart my bike 30 minutes away. SO I got a commuter bike and started riding in the a.m. and off and on to work --16 miles one way!

The only other thing that really was a realization for me, was like the study someone quoted...the Surgeon General recommends 90 minutes of exercise for those that want to maintain weight loss. So you know to lose it you have to be out there doing more. But you don't have to do it all at once. I do notice when I ride in the a.m. I lose faster (before I eat) than if I ride at night. There is a huge debate whether it promotes fat burning, I could care less. For me, it just works.

Good luck and PM me if you get in a rut!!!!

Gipsy,

There has been lots of great advice here and it does boil down to “calories in, calories out”. I’ve dropped 45 pounds since Jan 2007. Not too fast, but consistent and consistent has worked for me. I started out with the goal of getting healthy not necessarily to lose weight. I knew I needed to get more fruits/veggies, etc. and cut back the crap. Any weight loss was a bonus; I just wanted to get healthier. I don’t know if you want to be overloaded with one more suggestion, but I would be pleased to share the charts I created for myself which helped me achieve my weight loss if you're interested in one more idea. If so, send me an email. :)

PJ

You're still talking to the troll http://i89.photobucket.com/albums/k2...flSmileyLJ.gif ?

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Originally Posted by alpinerabbit

You're still talking to the troll http://i89.photobucket.com/albums/k2...flSmileyLJ.gif ?

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Huh?:confused:

The original poster only ever posted once, a couple days later a new user asked the same question. never came back.

there are other such instances happening on the board.

Likely a troll...

I've fallen for them too...

You can smell a troll post km's away...!!!

Why people don't notice is beyond me..