How long does it take.

[BleeckerSt_Girl]

You could lose five pounds of fat and build five pounds of muscle and you'd weigh the very same amount but you'd look much better. In fact, if you did this you would look better than if you simply lost 5 pounds of fat and had an overall 5 pound weight loss. Your waist would be a bit slimmer, less flabby arms, shapelier legs, etc. Muscle keeps burning calories while you sleep, so if you have more muscles you will burn more calories automatically, 24 hours a day.

Try to eat more fresh fruit and salads- that will help too. Stay away from empty calories and fat - like soda, ice cream, cookies and chips. Drink more water- try some lime flavored seltzer water for instance, instead of soda. My husband and I gave up ice cream and now we have fresh peaches and blueberries and strawberries over non-fat vanilla yogurt- yum! yes, there's a little sugar in that vanilla yogurt, but no fat!

Losing a pound or two a month really adds up over a year. I lost 20 pounds over the past 12 months by walking more, biking, and eating more fruits and veggies. No drastic diets.

Change your lifestyle just a bit, and you'll see changes slowly happen. Those changes make a big difference over time.

[eclectic]

I went to the doc yesterday and of course had to be weighed

I am 18 - 25 lbs over where I like to be and my BMI is terrible

Doc asked what I have been doing and told him the long rides and mileage. His comment was "I couldn't make it" (He's a runner)
He also said "you are not fat, you seem to have a lot of muscle" I could have kissed him!

I HATE the BMI index and everyone is touting it like gospel. It only takes into account weight and height and has nothing to do with fitness. 3 years ago I was 18 pounds lighter and my BMI was great, a 20 mile ride about killed me. Now my BMI is terrible and I can go 65 miles with no problem AND swim 2500 yards in a hour (Not on the same day ) Go figure

I am hitting the big 5 - OH in december along with the big M in a few years I think if I don't get this weight off now it is only going to get harder

I need to use the motivation of 20 less pounds to pull up a hill Man I'd be fast

[BleeckerSt_Girl]

I have been reading a lot lately about the BMI being a very inaccurate way of measuring fitness. I think many up to date people are not relying on it anymore.
Muscle weighs a lot, and having more muscle is GOOD for you!
Yay for sturdy legs- I'm loving seeing new muscles build up on my legs! I don't notice myself much, but people are starting to comment on my leg muscles (which I didn't have at ALL before)- way cool!

[Kano]

Eclectic -- I'm with you: 20 pounds and flying up hills sounds GREAT! It seems I remember reading something about every pound of weight lost makes a significant difference on hills, and so I guess I have that to look forward to! I can climb them now, and it's making me stronger so that when I don't have as much a)) to haul up them, I'll really haul a))!!!


LisaSH -- I've told DH, I've got a killer butt and an awesome six pack, just no one can see them yet! I think I'm looking forward to being able to see them myself -- I can feel 'em growing in there!


DDH, something I thought of in response to how long does it take... Sadly, it takes as long as it takes! The good news is, you're not alone in the process. I know it sometimes feels like it, but I think your thread has showed us that more of us are on this journey than it sometimes sounds like here where we see all these amazing rides being discussed! Our team-mates have simply been on the path longer than we have. We can look at the small stuff with pride! Quitting smoking is HUGE, riding ten miles today, or even five, and an accomplishment like getting ALL the way up the hill, even at 4mph, huffing and puffing, but not stopping -- that's all good! Next time, I'll do it in 4.2 and be even more pleased, and some day, I'll do it without the granny gear!

You and I have a similar path to travel -- we're almost the same height and weight. I'm a few years older. I've decided I'm not in a rush -- at least not tonight -- but some days, I wish I could simply find the zipper and let the inner me out! So, hang in there, kid -- we'll struggle along together with our new friends!

Karen in Boise

[BleeckerSt_Girl]

LisaSH -- I've told DH, I've got a killer butt and an awesome six pack, just no one can see them yet! I think I'm looking forward to being able to see them myself -- I can feel 'em growing in there!

One day soon they'll just pip their way out, like beautiful newborn chicks!

[Livin the Dream]

I also don't have much new to add. I just wanted to chime in and stay stick with it. If you keep doing the right things, eventually your body will respond. I've struggled with weight since I've been a teenager (I'm 44 now). I've lost 55 lbs, with about 30 more to go, I think. I've done it by changing my mental focus from weight loss to living healthy and doing the right things. I've eliminated almost all refined sugar and white flour from my food choices and I try to eat unprocessed foods as much as possible. It's amazing how sweet fruit is when you never eat the junk from the vending machine.

Though I've made major changes in eating choices, I think the most important thing has been to think positive thoughts about myself DAILY and to focus on making lifestyle changes, not short term diets. It's funny how, when your focus shifts to making the lifestyle changes permanent, you become more patient with the time it takes to get your weight to where you want it to be.

Be proud of your ability to quit smoking. That's really tough. If you
can do that, you can do anything. Go easy on yourself and remember that miles are logged through small steps forward..... Keep riding and make sure you do something nice for yourself each day!

[btchance]

Congrats on quitting smoking! That is such a huge thing for your health and if you can do that, you can do anything (you definately have a great amount of will power). For your weight, the girls here have a lot of great advice. I have seen a number of people have success be writing down what they eat to actually see what there eating habits are. After you know what you are normally eating, try to replace a few things with healthier items, such as Coke with Diet coke or water, whole milk with low fat milk, cookies with rice cakes (they actually make ones that taste good now) or fruit. Just make sure you have a good balance of carbs, fat and protein (usually about 40, 30, 30). For some people cutting carbs works, but for most it is not sustainable, and since you are so active, you need those carbs when you're biking.

To help yourself see the improvements you're making without looking at the scale, get out one of those clothe tape measures and measure a few areas such as your waist, hips, chest. Write the numbers down, and in 2-4 weeks remeasure and see if you've made any changes. With the amount of exercise you're doing, I'll bet that you'll see some changes.

As far as the BMI and recommended weights go, I hate them. Using myself as an example, according to the formula doctors use to determine what the ideal body weight is, I should lose about 10lbs to be ideal, meaning that I could be lower than that and still be healthy. Now I wear a size 3/4, you can see my hip bones when I'm standing up, and my family is freaking out because my cheeks are getting hollow. The reason why my weight is above what is recommended is that my body fat % is at most 15% (that's what it was a year ago before I started doing any triathlons). The BMI does not take into account body composition, all it does is allow an easy way to standardize the numbers for comparision, no matter what the height. I really wish there was an easier, more accurate way to measure body fat as that is closer to someones health status and their risk than BMI.

Okay, now to get off my soap box about BMI and weight, once again, congrats on stopping smoking and keep exercising, the weight will come off eventually, and even 10lbs can make a huge difference both in your health and how you feel. Keep us updated