Weight loss help

[trigurl]

OK, I need to lose 10 lbs. I really think that will help with my running - make me a little faster, but my problem is I am always hungry, I exercise a lot and some days 2 times a day, I also lift weights 3-4 times a week. I find it hard not to eat when I am hungry, I try to pick healty items, granola bars, fruit, nothing with a lot of fat.

I lost about 40 lbs last year and have been stuck for a VERY long time now at the same weight, when I do lose 5 lbs. I feel like I am starving ALL the time so I eat and gain it back. I do eat some sugar but I really limit that, and I drink water but not a lot, I drank a lot when I was losing weight and I never noticed it helped me any.

Any suggestions? I hate feeling hungry but I need to lose.

[snapdragen]

Maybe you're already at the weight your body is comfortable with?

[DeniseGoldberg]

Have you considered consulting a sports nutritionist? I don't know what is available in your area, but I know that the services exist. For example, one of the nutritionists in the Boston area who offers counseling is Nancy Clark. She also is one of the presenters at a nutrition and exercise workshop offered at different locations across the country.

[trigurl]

I believe my body thinks I am at it's desirable weight but I know I have a good 10 lbs I can lose, I still have jigglies in my belly, hips and thighs. I have been at 145 before and know it wasn't skinny for me, I am at 152-155 now, I carry a good bit of muscle for a female my legs are rather muscular and I have worked at making my upperbody stronger to help my swimming, so I know anything under 145 would be ridiculous.

I would love to consult a sports nutritionist but the funds won't allow it, I need a massage and chiropractor adjustment too but....

[steph40]

most women grossly underestimate how much protein they need. are you eating any fish, egg whites, milk, legumes, protein shakes?? gotta have protein to make nice muscles and firm skin and to repair damage.

[Bike Goddess]

Hi from Benicia- I have lost about 30lbs in the last year from cycling (former runner). I am also a vegetarian.
When I get up- 1 Tbs Honey,1 Tbs apple cider vinegar + my powdered supplements- msm, glucosamine, calcium. Out for ride (1 hour) and/or work out at gym (40-min to hour 3 times a weekdepending on the weather). I ride about 5-6 days a week doing about 100-150mi /week. When I work out and ride I take with me one water bottle of 1/2 guava-mango drink (Trader Joes) and 1/2 water. This gives me enough energy to do my ride as well as work out on the days I go to the gym. I found that plain water wasn't enough!

Breakfast- English Breakfast tea (about 1qt) with milk, one boiled egg, one piece of whole wheat toast with some butter. This will last me about 5-6hrs.
(note only sugar was in the juice and honey consumed and used up while riding/working out). Note- hydration doesn't have to be all water!

Snack- decaf coffee (about 12oz with low fat milk) and scone or some kind of carbohydrate- just enough to satisfy my energy needs. - note- not much sugar here.

Lunch- Cottage cheese (low fat)-about 1/2cup, celery, 1/2 large apple, 2 cookies, herb tea.

Dinner- Pasta, often with cheese sauce I make, large salad with olive oil,vinegar, gargonzola chees, avocado (about 1/8th of an avocado) lettuce, tomatoes. Vegetable- steamed.

That's it! Nothing after dinner. Glass of warm water before I go to bed.

When I do long rides with my bike club, I take one-two bottles of my juice/water drink and have a snack at Starbucks (low fat coffee cake) and a misto (Cafe au lait) with 1/2 decaf.

After I get home from these rides, I often have chips, cheese, lots of water and recovery drink I make with milk.

That's it.

Drinking a lot before I ride with the club (I do the breakfast regime described above) seems to help with hydration. Also if you read about endurance, people are talking about using milk as a way to get protein- it is satisfying as well as has some basic stuff in it. If you can't tolerate milk, try soy milk. Also if I am in a hurry I will skip my egg and instead have Whey protein powder mixed with milk with my toast and tea. That works as well.

Hope this helps!

P.S.Don't eat much when you get back from a long ride. Just a recovery drink will make all the difference in the world. and a few snacks. Drink, Drink

P.S.S.- When you ride spin the whole time! I don't know your style (of course) but spinning is a great way to use up calories plus it makes cycling much easier especially going up hills. If you don't have a granny gear (shimano XT) I strongly recommend you get one. Then you will just spin your way to the top of those nasty hills!!

Nancy

[SadieKate]

TriGurl - something must be working for Nancy. I can attest to her endurance and strength having ridden with her yesterday, and she had done a century the day before. Geesh! Nancy, I hope your ears were burning because we talked about you as we drove home. Mighty impressive for someone of your, how do I say this, "maturity." So, do share your secrets! I am so glad you came. We had a very nice group.

Sarah

[AutumnBreez]

I have found since I have cut soda at the end of last year, refined sugars, dairy products, white flour/bread and began an adventure with living foods (raw foods) I have more energy and have lost 12 pounds. Now I am adding in the cycling and expect to widdle down, maybe not so much the weight as the size of my body should slim down.
You don't have to eat as much of raw as you do cooked to feel full, the body does not have to work as hard in finding the enzymes, less stress more energy.
If you eat nuts or seeds, remember to soak them like you would beans, without heat (not blanching), before eating them. They have enzyme inhibitors that have to be tricked into being released so your body can digest them easier. I have seen so much success from my forum buddies without trying to lose, it happens anyway.
Doctors recommend this treatment to cancer patients, why wait till you get it?! My plan, to eat raw, fill my lungs with fresh country air, and cycle long. Yep, this is the life!

[trigurl]

Wow, thats a lot of information

I found a calorie counter on line which keeps tabs on calories and calories burned during your exercise which may help some. Also, in this months Runners mag. they have a runners diet, it tells you to take your current weight x 13 and that is how many calories you need to consume to maintain your current weight, mine is only 1989 so to lose I am going to 1800 and see what happens.

So far today - through lunch - I will have consumed 1110 calories and after my evening workout (and including my morning workout) I will have burned over 1400 calories, COOOOL. oops, I didn't include my weight workout, I will have to go put that in too.

I lost the 40 lbs doing Atkins and I truly believe I would not have been able to lose it any other way! once I started training for Tri's I switched to a lower fat higher carb diet and had no problems with gaining. July will be 2 years and I have not gained any back.

[Irulan]

Funny, I don't see much about the five times a day style of eating. I eat very small portions, all day long instead of big meals. This works for me.

~Irulan

[trigurl]

I do too! I know when it is 10:00 am and 3:00 pm b/c I get hungry! that is when I try to eat fruit, yogurt, pretzels, etc. something to hold me over until lunch and dinner.

I find that those things don't last long tho, I ate pretezels at 10 it is now almost 11 and I am still hungry!

[DeniseGoldberg]

[QUOTE=...I ate pretezels at 10 it is now almost 11 and I am still hungry![/QUOTE]

Might be worth trying something with a bit more nutrition than pretzels...

[snapdragen]

I find that those things don't last long tho, I ate pretezels at 10 it is now almost 11 and I am still hungry!

One of my favorite mid-meals is an apple with a bit of peanut butter. Almond butter is good too.