Weight loss help

[Crankin]

I ended up eating a small banana also. Geesh, I know what I should have majored in

I just got to thinking if I eat 1800 calories a day and burn 1200+ that isn't right is it? If I need to eat 1989 to maintain, 1800 to lose but I burn 1200, I need to be eating more right? I swear I ain't (really) blonde

Yep, you need to be eating more. You are training an incredible amount. Like I said before, more protein and some fruits and veggies. I also get hungry very frequently. I eat a snack of walnuts (a handful) and dried cranberries at about 9:45 AM (I eat breakfast really early) and a piece of low fat string cheese at about 11. Lunch is at 12:30. When I get home, between 3 and 4:30, I am dying for carbs, so I just go ahead and eat a piece of whole wheat bread. Then I'm fine until dinner. I love to cook and going out to eat is a big part of my life, so I have to exercise almost everyday to keep my weight down. Being short doesn't give you a lot of leeway... it once took me a year to lose 25 lbs and that was when I was young (25). But, establishing the good eating habits stays. I am 51 and I weigh the same as I did in high school.

[trigurl]

Thanks Robyn! I can be a little slow sometimes

I figured last night that on my days I have 2 workouts I need to eat at least 2000 calories, on easier days I can eat a little less. I am about 7 weeks a way from a duathlon and my training is 2 weeks hard one week easy, this is my first time doing this and I am beat! I will be glad when monday comes, that is the start of my easy week.

I will be adding more protein to my eating, last night I bought some cereal by General Mills that has more calcium protein and fiber and it is whole wheat, it is pretty good I will substitute my pretzels with that.

My othe problem is I don't get to eat dinner until after 8:00 b/c of my training, I am thinking I might want to eat the bulk of my calories before then and eat a lighter dinner.

I know what you mean, when I was in my 20's losing weight was nothing now I am 30++ and have a heck of a time with it. Also, after losing 40 lbs. I now have wrinkles and if I lose 10 more they may be worse, that scares me some. My mom lost 50 lbs. when she found out she had diabetes and looked much older than 50!

[trigurl]

Since my first post on this thread I have been counting calories
I figured I could eat 2000 and lose some weight, so I have been trying to eat about 600 each meal and divide the rest up on my snacks. My scales haven't moved but I am exactly where I was to begin with, 153, usually I go right back up to 155 whenever I drop below 155. So far I am thinking this is a good thing, maybe by the first of the week I will be down a pound, that will be about 7 days and one pound a week is good. If I don't lose I will drop about 200 calories a day and see if that works. I hate counting calories but.... if it works it will be worth it.

I actually feel like I am eating more food now - I think I wasn't eating enough during the day and at night I was making up for it by eating until I was stuffed.

Thanks everyone for your help, hopefully I am on the right track now.

[jobob]

Nancy Clark has also written a lot of good articles for the Adventure Cyclist, which is the magazine put out by the Adventure Cycling Association.

Many of her articles can be viewed via the library archive on their website:

go to http://www.adventurecycling.org/library/index.cfm
and type ' nancy clark ' into the search box - no need to select a category - and then click on the pointy-finger icon.

- jobob

[trigurl]

Heck!!!! I got a new scale Fri. night Sat morning I weighed 153 on it which is almost the same from my old scale - I'll take it - Sun morning I weighed 151.5 YEAH, it is working, this morning I weighed 154.5 I counted my calories too, I can see why some people can't lose weight, a set back like that gets very frustrating, I know I shouldn't weigh every day but it is an old habit and I have and can't seem to stop

This is my easy week for training so I am cutting my calories a little more so hopefully I will find the right balance soon.

[slinkedog]

Try doing it only once or twice a week. Water retention could be a major factor in the fluctuations you see, and remember to take into account your monthly cycle. I'm always heavier right before and during my period... a good 2 or 3 pounds.

[trigurl]

I know its a bad habit but I am used to the ups and downs now and don't fret much, but that was a whopping jump. I am curious to see what I am at tomorrow!

[bounceswoosh]

Nancy Clark has also written a lot of good articles for the Adventure Cyclist, which is the magazine put out by the Adventure Cycling Association.

Many of her articles can be viewed via the library archive on their website:

go to http://www.adventurecycling.org/library/index.cfm
and type ' nancy clark ' into the search box - no need to select a category - and then click on the pointy-finger icon.

- jobob

Geez, I almost wish I hadn't looked. Here's a quote from her article "Fighting Fat with Exercise Myths, Truths and Gender Differences":

Men and women differ in their response to exercise.
That is, men who add on exercise are likely to lose more
weight than do women. In one study with previously sedentary,
normal weight men and women who participated in an
18-month marathon training program, the men increased
their intake by about 500 calories per day; the women
increased by only 60 calories –– despite having added on 50
miles per week of running. The men lost about 5 pounds of
fat; the women none (Int'l J Sports Med, Vol 10 (S1),1989).
Similarly, other studies suggest normal weight women fail
to lose fat when they add on exercise.
Lean female athletes, in particular, struggle harder than
do males to lose body fat and maintain an even leaner
physique. In terms of evolution, nature wants women to
have fat and be fertile; men are supposed to be lean hunters.

[trigurl]

I say we write a letter to Mother Nature in protest! this just doesn't seem fair. The other thing is she gives us T.O.M. then takes it away, what's up with that

[alison_in_oh]

Heya. Are you on LJ? Your tribulations sound familiar from someone whose journal I found on the trigeeks group.

For endurance training, Chris Carmichael says you need about 50-60% of calories as carbo, 10-15% as protein, and about 30% as fat. To snack without throwing off a diet, get thee protein, fat, and a little carbo for a boost, staying power, and satiety (nuts, seeds, yogurt, cheese). But otherwise, base your diet on the principles of healthful eating: get lots of veggies of many colors, whole-grain and low-gi carbos, high-quality protein, not too much animal fat and plenty of vegetable fat, don't forget your essential fatty acids, try to avoid hydrogenated fat and high fructose corn syrup at all costs. I love Andrew Weil's no-nonsense explanations of macronutrients, micronutrients, and what your body needs. (drweil.com) Your low-gi carbos (see glycemicindex.com) will provide the muscle glycogen and blood sugar you need for your training so try not to skimp on them.

Unfortunately you kind of have to focus on one goal at a time. Build power -- and eat to fuel your body; OR lose weight -- and ease up on the training. There are some good articles on this site: http://www.roadcycling.com/training/ in particular this one: http://www.roadcycling.com/news/article900.shtml is about that plateau that athletes invariably hit for those last 5 to 10 lbs.!

Finally, remember that as a woman, your body needs fat for a lot of reasons including proper generation of estrogen, and it's going to hang onto that fat if at all possible. Below 20% bodyfat and you're infringing on your reproductive system; below 15% and you run the risk of losing your period and possibly even doing long-term damage. I have to recommend getting comfortable with your body image with some padding, unless your sport is important enough for you to take those risks.

Good luck!

[bounceswoosh]

I say we write a letter to Mother Nature in protest! this just doesn't seem fair. The other thing is she gives us T.O.M. then takes it away, what's up with that

What's T.O.M.?