July/August Weight Loss Challenge

[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

[Catrin]

I lost 50 pounds in a little over a year. This was from a very high protein, moderate carb, lower fat diet, and LOTS of exercise that featured pretty heavy strength training and lots of cycling/spinning. I was under medical advice regarding all of the above as my successful attempt to reverse the onset of type 2 diabetes.

Since then I've pulled back on the protein percentage (though it is still high), and also moderated the exercise a bit to prevent a repeat of the overuse injuries of last year. I haven't changed the type of exercise, just pulled back a bit on the strength training (only twice a week for the riding season), and no spinning unless it rains. My weight has stabilized and just bounces around in a 4 pound range, though I would love to lose another 10 pounds. I do suspect, however, that if I DO lose those 10 pounds, that I would decide that I needed to go down further...

[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.

[channlluv]

Thank you all for the support. I really do appreciate it. What I really need is something simple to stick to, and then the willpower to do it.

I renewed my Y membership today. I'm working from my Food to Live By and Master Your Metabolism cookbooks. I'm recording what I eat in Lose It. I haven't yet, but I'm going to be adding weights soon. I have tons of support. There's no reason this shouldn't work.

Roxy

[redrhodie]

It seems like a lot of the people here who have had successful weight loss have worked out with a personal trainer. How much do you think that has helped, and why?

[Veronica]

I honestly hadn't thought about how much sugar and unnecessary carbs I was eating. Prior to working with a trainer, I had been doing and training to ride double centuries - really how fat could I be?

I kept a diary of my foods and we pored over it and that really helped me drop the last ten pounds.

Additionally the added muscle - I've gained 5 pounds of muscle in three years - burns more calories. And I haven't added to my calorie count.

I really don't know how many calories I'm eating a day now. But here is a typical day:

B: 3/4 cup Great Grains cereal on top of 3/4 cup non fat Greek yogurt mixed with a serving of Brown Cow yogurt.

S: an apple with 4 (?) TBS peanut butter. I don't measure it, so I'm guessing

L: a bunch of fresh spinach with about 6 oz grilled chicken, some cherry tomatoes, some almonds, 5 croutons (I count!) and 2 TBS balsamic vinaigrette - always measured.

S: nuts, or a protein bar, or trail mix

D: basically a plate of meat, chicken or fish


I should eat more veggies, but I really don't like them.

Days I'm doing two cardio sessions I do eat more carbs - cinnamon toast and some pasta usually.


Veronica

[indysteel]

Thank you all for the support. I really do appreciate it. What I really need is something simple to stick to, and then the willpower to do it.

I renewed my Y membership today. I'm working from my Food to Live By and Master Your Metabolism cookbooks. I'm recording what I eat in Lose It. I haven't yet, but I'm going to be adding weights soon. I have tons of support. There's no reason this shouldn't work.

Roxy

A lot of Ys offer a free session or two with a Wellness specialist and/or personal trainer. Plus, their personal trainer opportunities are often fairly reasonable. You might look into that.

[Catrin]

Personal training is expensive, but very well worth it. I've done it for two years, though will likely have to drop it in December

For me it provides personal accountability, motivation, and his knowledge on how to best meet my goals. He also knows how to work around my physical limitations and to keep me from hurting myself.

[ny biker]

I've gotten all kinds of benefits from working with my trainer, but we focus on exercise, not weight loss. He did recommend Nancy Clark's book to me.

There is much variety in quality of personal trainers out there. I see some who don't pay attention to what their clients are doing and either don't know or don't see that their form is wrong while doing certain exercises. My trainer has a degree in exercise physiology in addition to personal experience with marathons and triathlons. (However I can still beat the pants off him in Words with Friends.)

[Mako]

Isn't this the last weigh in? Up a little to 147.8
Count me in for the next one

[Catrin]

135.4....sigh

[goldfinch]

Last weigh in and I am 119, exactly where I was last week. Averaged 1360 calories a day. I think I had some bad count days because we were on the road and ate out a lot. Hard to figure calories in food you do not prepare yourself. So, I bet my average was higher.

I am happy, I am less than my goal.

[limewave]

154.6 today. Hope I can maintain over the holiday weekend! We'll be eating lots of hot dogs and hamburgers and I'm sure some beers and s'mores fireside.

[ny biker]

No weigh-in for me; I'm on vacation. I was 143 before I got my period the other day, when I went up to 145. Last month I hit 147 during TTOM so hopefully I've really lost a couple of pounds. Still, I didn't reach my goal.