July/August Weight Loss Challenge

[Veronica]

Well, I'm walking a 5k every day on the treadmill in a hot garage/gym. I sweat a lot. I go through two full water bottles each workout, so 50 ounces, give or take. And I only go at a moderate pace, so I burn about 400 calories in an hour. That article suggests only 8-9 cups per day. I think that's probably for average-weight people.



Breakfast was sauteed veggies with two eggs - no salt added - and two Trader Joe's veggie sausage patties. I'm heading out to the garage now.


Roxy

Is it taking you an hour to walk three miles on the treadmill?

Your breakfast was about 400 calories.

Pre-made salads are not always the best choice at a buffet - lots of hidden calories in those.

Veronica

[channlluv]

Yes, about 55 minutes to walk 3.155 miles. I know, it's slow. But I feel like I'm working pretty hard. Please keep in mind I'm just shy of 47 and 100 pounds overweight and my knees are what keep getting injured when I overdo it. I'm trying to be prudent here, but I know I need to go faster.

I think 400 calories for breakfast is good, isn't it?

Roxy

[ultraviolet]

Roxy,

Have you considered walking less and spending a few of those walking days lifting heavy things or swinging around a kettlebell, or something else related to building strength?

It seems like you don't have much of a plan. You have a stated goal of losing weight, but not a working plan to get you to that goal. And seemingly, the things you've been doing aren't working.

Maybe it's time to do some reading, find or make a plan that you think is workable for your life, and put it into action. Things (like potlucks with limited choices) are always going to come up, but without a plan or framework--knowing how to eat, for example--we often just start making decisions willy-nilly and end up much worse off in the end.

My intention isn't to sound harsh. It just seems like you've been spinning your wheels with this since the beginning of the year. And you often seem to find yourself in situations where you make food choices that you question (or worse, berate) yourself about after the fact. That's just not helpful or productive.

[Veronica]

Please keep in mind I'm just shy of 47...

I think 400 calories for breakfast is good, isn't it?

Roxy

Hey, I'll be 45 in December, so you can't really use age as an excuse.

It's a fine number for breakfast. Mostly I was pointing out that your walk burns your breakfast and that's it. Those veggie sausages are a little higher in fat than I would like on a daily basis for breakfast. Yes, they only have 4.5 grams each, but as a percentage of the calories in the item, that's high.

Veronica

[ny biker]

400 calories is not enough for me for any meal, especially breakfast. I would get hungry before lunchtime.

Whatever your total caloric goal is, it's best to have more of the calories at breakfast and lunch and less at dinner, so you don't wind up so hungry late in the day that you overeat.

I generally walk at a pace of 3 mph when I walk for exercise. On the treadmill, I do intervals by increasing and decreasing the incline. Outside, I walk routes that include hills.

[Veronica]

... my knees are what keep getting injured when I overdo it.
Roxy

I have genetic abnormalities in my knees and feet - thank you paternal grandmother!- that have plagued me since I was a kid. Losing 35 pounds was the BEST thing I could have done to preserve my knees. I still have to be very careful - can't ever push a very big gear on my bike, can't sit on my knees when I'm on the floor with my class, some days I have to change my weight workout because my knees can't handle it that day...

This too can be overcome.

Veronica

[channlluv]

Thanks, ladies.

Ultra, you're right. I don't have a real plan. I do need to mix it up with weights. I'm back on my bike tomorrow, though. My 37-lb steel-frame MTB. The last time I lost 20 lbs, it was on this bike.

Veronica, I have to pause my walks because my feet hurt so much sometimes. Like a neuroma in the balls of my feet.

Roxy

[goldfinch]

Thanks, ladies.

Ultra, you're right. I don't have a real plan. I do need to mix it up with weights. I'm back on my bike tomorrow, though. My 37-lb steel-frame MTB. The last time I lost 20 lbs, it was on this bike.

Veronica, I have to pause my walks because my feet hurt so much sometimes. Like a neuroma in the balls of my feet.

Roxy

If the plan is to lose weight you just about have to reduce your calories. In fact, lots of exercise can make it harder to lose weight as it increases your appetite and people tend to overestimate the calories out when they are looking at how much to eat. There is some evidence that people who keep a food diary do better at losing weight. I have to count calories and keep the diary--I use the Livestrong site. If I don't count I know that I will not estimate correctly.

[ny biker]

FWIW, I lost 10 lbs a few years ago by reducing portion sizes. I saw some dude on tv talking about how to lose weight, and he mostly he just said "I"ll tell you an important secret after this commercial," but I did manage to hear secret #1 which was eat when you fell physically hungry and stop eating as soon as you start to feel full.

It made sense, since so many people eat for other reasons, like boredom and emotions, and many were probably taught (like me) to always eat everything on their plates when they were growing up.

So instead of eating a whole sandwich for lunch, even though I was full before I finished it, I would eat half and put the other half in the fridge. Then instead of a late afternoon snack, I would eat the other half of the sandwich.

For dinner, I started making smaller portions for the same reason -- I was always full before I finished eating, so I figured I didn't need to eat so much.

Anyway, even doing this it helps to focus on healthier foods and stuff like that, but I did find it helpful.

[Veronica]

I really like this guy's blog. He has lots of good advice.

Veronica

[goldfinch]

FWIW, I lost 10 lbs a few years ago by reducing portion sizes. I saw some dude on tv talking about how to lose weight, and he mostly he just said "I"ll tell you an important secret after this commercial," but I did manage to hear secret #1 which was eat when you fell physically hungry and stop eating as soon as you start to feel full.

I have heard that advice but hunger is a funny thing. I often feel really hungry and also rarely feel full. This was true when I wasn't dieting and continues to be true now. Maybe it was years of overeating but my gauge for hungry and satiety is unreliable. The gauge does work a little better if I watch the carbs and lean towards a higher protein, higher fat diet.