The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
in my pepsi and dew and sprite and sierra mist and orange (and coke, which I don't like, but will drink if all else fails) I prefer aspartame because I drink a lot and that would be my whole day of calories.
I should be just one big tumor by now, but amazingly, I'm still a good looking tumor.
Heeey... wait... maybe I'm not fat. Maybe it is a tumor...
A couple of things. My wife just started using the bugg. I'll be interested to see how it turns out.
HFCS. I try to avoid it where possible. I prefer natural ingredients to man made ones. I don't have any science behind this just my own sense of logic. In my soda (notice Aoife I didn't give the Southern generic Coke. I'm trying to be culturally sensitive) I prefer the taste.
Ya Can't beat a Mexican Coke made with Cane Sugar in a Icy Cold Glass Bottle.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
A very interesting thread. Wanted to add my own experience.
In the past 4 years I've been completely anal about tracking everything I ate. For almost 2 years this didn't make me lose fat, but I wanted to find out and if possible, predict what my maintenance would be. Boy , was this ever elusive!
Since every time I thought to have discovered it, things changed.
What I wasn't realizing was that going balls to the walls in the gym would make me feel so exhausted that I was barely able to function outside the gym, as I needed over a day to recover from the excessive training intensity & volume.
Which always led me to overeating. One of my favourite (partially true, partially untrue) quotes is "there is no such thing as overtraining, only undereating".
Well, and boy did I overeat after hard workouts.. still do actually.
I'm still glad to have done this, as the alternative would invariably be : get ill.
For the longest time I thought moderate intensity cardio was an absolute must.
But finally, deleting all indoor cardio and going back from lifting EOD to 3x/wk ... seems to bring me the best results sofar. At least if my Omron isn't playing tricks on me.
So, in general, while it sucks when you're fond of lifting, it is more a matter of working smarter, not harder. And then the results will come automatically, provided you watch your intake.
Instead I'm spending more time cleaning my home and do all of my errands within town on foot and walk to the gym as well, where I used to cycle everywhere. This I'd already started nearly 2 years ago, and while I thought it only made a small difference..
I'm now fairly sure it made a much bigger difference than I thought it did. Oftentimes I am walking w groceries or parcels and spending close to an hour, where I'd spent less than 20mins on the bicycle.
The main reason for the difference in how it feels is of course, spending less time in the anaerobic zone. Excellent way to get fit, but a lousy way to lose fat if you're easily overreaching.
PS: a final example of how NEAT adds up. August 2007 I spent 2 weeks driving around France and camping at night. Being the OCD who I am, I jotted down everything I ate, but had no real clue how many calories I was getting in.. Since the cheese & sausages as well as the chocolate on sale in France is so good, I was absolutely shocked when doing the calculations at home. I'd eaten 2500-2700 kcal a day.
And guess how much I'd gained? Nothing, zilch, nada!
Contrast this to the 1900-2200kcal i burn on average here. The only difference was that I was being very lightly active all day, walking for little bits every 30 minutes or so to watch the gorgeous views etc.
Thanks for your post Espi - great example of what I'm slowly learning - be smart, don't train harder than you're willing to eat / recover. Weights can be fun and a part of the program, but 6 days of weights / HIIT will kill ya' unless you massively refeed. Move a lot every day, even if it SEEMS like it's so low in intensity that you couldn't possibly be burning cals - you ARE burning cals! And don't work so hard in the gym that you sit for 24-48 hours afterwards cuz you're too tired to lift a finger.
Of course in bad weather, my answer to this is often to walk around the mall - my wallet is suffering
A very interesting thread. Wanted to add my own experience.
In the past 4 years I've been completely anal about tracking everything I ate. For almost 2 years this didn't make me lose fat, but I wanted to find out and if possible, predict what my maintenance would be. Boy , was this ever elusive!
Since every time I thought to have discovered it, things changed.
What I wasn't realizing was that going balls to the walls in the gym would make me feel so exhausted that I was barely able to function outside the gym, as I needed over a day to recover from the excessive training intensity & volume.
Which always led me to overeating. One of my favourite (partially true, partially untrue) quotes is "there is no such thing as overtraining, only undereating".
Well, and boy did I overeat after hard workouts.. still do actually.
I'm still glad to have done this, as the alternative would invariably be : get ill.
For the longest time I thought moderate intensity cardio was an absolute must.
But finally, deleting all indoor cardio and going back from lifting EOD to 3x/wk ... seems to bring me the best results sofar. At least if my Omron isn't playing tricks on me.
So, in general, while it sucks when you're fond of lifting, it is more a matter of working smarter, not harder. And then the results will come automatically, provided you watch your intake.
Instead I'm spending more time cleaning my home and do all of my errands within town on foot and walk to the gym as well, where I used to cycle everywhere. This I'd already started nearly 2 years ago, and while I thought it only made a small difference..
I'm now fairly sure it made a much bigger difference than I thought it did. Oftentimes I am walking w groceries or parcels and spending close to an hour, where I'd spent less than 20mins on the bicycle.
The main reason for the difference in how it feels is of course, spending less time in the anaerobic zone. Excellent way to get fit, but a lousy way to lose fat if you're easily overreaching.
PS: a final example of how NEAT adds up. August 2007 I spent 2 weeks driving around France and camping at night. Being the OCD who I am, I jotted down everything I ate, but had no real clue how many calories I was getting in.. Since the cheese & sausages as well as the chocolate on sale in France is so good, I was absolutely shocked when doing the calculations at home. I'd eaten 2500-2700 kcal a day.
And guess how much I'd gained? Nothing, zilch, nada!
Contrast this to the 1900-2200kcal i burn on average here. The only difference was that I was being very lightly active all day, walking for little bits every 30 minutes or so to watch the gorgeous views etc.
Nice post! *nodding my head, emphatically*
I am down 6 lbs following TFLTS and some advice from Leigh, who was kind enough to respond to a very long email I sent. She pointed out the obvious to me and it is working.
I have been working out like a dog, not tracking my food and struggled to lose 3 lbs since January. I've lost 6 lbs in about 3 weeks, which is a nice, steady way to go.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I am down 6 lbs following TFLTS and some advice from Leigh, who was kind enough to respond to a very long email I sent. She pointed out the obvious to me and it is working.
I have been working out like a dog, not tracking my food and struggled to lose 3 lbs since January. I've lost 6 lbs in about 3 weeks, which is a nice, steady way to go.
In the Fatloss thread they are talking about a Food Tracking Spreadsheet. Is that in your ebook package somewhere? I found the aerobic log, lifing log but don't see a food tracking log.
I am wondering if it is what ginny/bacardio was talking about in the thread? (that initial sentence made no sense)
For the record there is no food tracking log (but a good idea to add!) with the books. However, I know some people around here make some killer logs so maybe they will want to throw in on this.
In the Fatloss thread they are talking about a Food Tracking Spreadsheet. Is that in your ebook package somewhere? I found the aerobic log, lifing log but don't see a food tracking log.
I am wondering if ginny and barcadio if they were mentioning about what you guys are talking about?
For the record there is no food tracking log (but a good idea to add!) with the books. However, I know some people around here make some killer logs so maybe they will want to throw in on this.
Hi Leigh.
Yes, Bacardio was kind enough to share an Excel spreadsheet he uses to track food with me and that is what we were talking about. So, I have been using that along with Sparkpeople's logs to track my eats.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
In the Fatloss thread they are talking about a Food Tracking Spreadsheet. Is that in your ebook package somewhere? I found the aerobic log, lifing log but don't see a food tracking log.
I am wondering if ginny and barcadio if they were mentioning about what you guys are talking about?
For the record there is no food tracking log (but a good idea to add!) with the books. However, I know some people around here make some killer logs so maybe they will want to throw in on this.
Actually we do have a simple daily log to download. Tracks the day's vitals, goals, and food. But nothing fancy like a spreadsheet, because I don't like excel. lolz
Actually we do have a simple daily log to download. Tracks the day's vitals, goals, and food. But nothing fancy like a spreadsheet, because I don't like excel. lolz
While we are all whoring links I noticed that Leigh is starting to get her FLTS audio series on ITunes. It has some static but overall the first episode didn't suck.
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
While we are all whoring links I noticed that Leigh is starting to get her FLTS audio series on ITunes. It has some static but overall the first episode didn't suck.
Maybe its just from being female, since these audios do seem geared towards women, but I give it a much more glowing review than just "didn't suck."
I love her conversational and casual style, which makes you feel like "I can do this," while giving a lot of specific information. It had that guilty pleasure of reading a smut article in Cosmo, while actually being useful!
While we are all whoring links I noticed that Leigh is starting to get her FLTS audio series on ITunes. It has some static but overall the first episode didn't suck.
For some reason the Itunes store picked up the wrong one. It is showing the episode 1 when it should be 5. Only my subscribers have gotten the first 4. They said it should be updated any moment with the right one but until then if looking for the Itunes first episode the link feed for just the podcast is here...
Maybe its just from being female, since these audios do seem geared towards women, but I give it a much more glowing review than just "didn't suck."
I love her conversational and casual style, which makes you feel like "I can do this," while giving a lot of specific information. It had that guilty pleasure of reading a smut article in Cosmo, while actually being useful!
Did you just compare me to smut Cosmo? That is like the best thing ever.
For some reason the Itunes store picked up the wrong one. It is showing the episode 1 when it should be 5. Only my subscribers have gotten the first 4. They said it should be updated any moment with the right one but until then if looking for the Itunes first episode the link feed for just the podcast is here...
That's a direct link to the RSS feed of the Podcast. It's basically the stuff a program can read to copy the files to your iPod or something similar.
Here's the link to her stuff on iTunes, Fat Loss Troubleshooter Speaks. If you have iTunes installed it should open up to that and you just click the Subscribe button and iTunes will start downloading the latest episode... and get new ones as they come out.
Assuming it's not still messed up with the wrong episode numbers.
You can also use any other RSS feed aggregator to read that link... but which one you use changes the instructions so I can't really help beyond that. If you don't know what it means go the iTunes route.
I have been doing the OPT plan the last week and according to the calorie calculations I should be at 1200 per day. Most days I was between 1200-1300 but I am feeling so hungry and weak on this intake and having trouble getting through workouts that are about half the intensity I was previously doing. I wound up having a binge after 4 days just out of feeling so deprived and starved. Now of course I feel totally demoralized and like a failure (which of course doesn't help the situation)
Should I decrease the deficit and just aim for a slower loss? I want to get it off as fast as I can but it seems like 1200 cals is just so low it is not sustainable for me. Or maybe I am just a wuss....
I have been doing the OPT plan the last week and according to the calorie calculations I should be at 1200 per day. Most days I was between 1200-1300 but I am feeling so hungry and weak on this intake and having trouble getting through workouts that are about half the intensity I was previously doing. I wound up having a binge after 4 days just out of feeling so deprived and starved. Now of course I feel totally demoralized and like a failure (which of course doesn't help the situation)
Should I decrease the deficit and just aim for a slower loss? I want to get it off as fast as I can but it seems like 1200 cals is just so low it is not sustainable for me. Or maybe I am just a wuss....
Seems like if you can't sustain that huge deficit, you have two choices. Keep spinning your wheels and be mad at yourself, or try a little slower but be able to complete it and hit your goals.
I'm aiming for 1#/week because I know if I go more extreme, I'll end up doing what you did - being miserable and bingeing and being mad at myself for being "weak" and a "pig" and whatever other awful names I can call myself (not calling YOU that - but I can be very mean to myself!).
Think of it this way - in a month, you can be mad and sabotaging yourself with binges, or you can be on your way to a slower but steadier and do-able level of progress.
Seems like if you can't sustain that huge deficit, you have two choices. Keep spinning your wheels and be mad at yourself, or try a little slower but be able to complete it and hit your goals.
I'm aiming for 1#/week because I know if I go more extreme, I'll end up doing what you did - being miserable and bingeing and being mad at myself for being "weak" and a "pig" and whatever other awful names I can call myself (not calling YOU that - but I can be very mean to myself!).
Think of it this way - in a month, you can be mad and sabotaging yourself with binges, or you can be on your way to a slower but steadier and do-able level of progress.
yup, I have been known to call myself those names too.
With 1200 cals/day that puts me at about 1# per week. Anything slower just seems sooooo slooooow but you are right that is preferable to spinning wheels and/or bingeing.
What are you eating for a 1200 calorie diet? Post a sample so we can help you problem-solve ...
I eat very clean, lots of veggies, beans, eggs, fish/shellfish (no meat or poultry), low fat dairy and typically one grain a day (oatmeal, barley, quinoa, sweet potato, brown rice, or slice of ezekiel bread) I can post an actual day later, don't have time right now. I get about 1 gram/lb or protein. Macros vary between 40/30/30 (carbs, protein, fat) or 40/35/25 (carbs, protein, fat)
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