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.
Hi Leigh, not sure if you remember me or not, you wrote up a program for me about 1 1/2 yrs ago when you were doing a little more one on one, and I got scared and fell off the band wagon--kinda like an alcoholic or drug addict going to therapy for the first time!! So sorry for that, But I am back and I realize and could kick my self in the Booty for not sticking with it then, because I would have been fixed and running and feeling great by now--But I am just another year behind and I woke up one morning and said--"S--t!! That girl tried and tried to tell me!""
Anyway a quick overview of me--I have dieted down and dieted down for 3 yrs, worked out really hard, heavy weights, and fell in love with running, etc--the program you wrote for me in the past even had running in it, because I was being so stubborn and did not want to stop--I was running races, training, winning and I crashed and BURNED--Hit rock bottom as you will!! Have not ran now in about 5 months, but then of course that made me diet even more, and could not understand why I had to decrease calories to 700 to loose or even maintain my weight!!
Where am I at now?? I am going into my 5th week of MRM program, have been on thyroid medicine for the past year and half, and my Freet3 would not get normal, had labs done yesterday and for the first time it came back within normal limits!!! yeah!!
I gained 3 1/2 pounds my first two weeks, probablly just water since I was low carbing it for so long, but now getting ready to go into 5th week, suppose to up calories by 15% and start exercising--hmmm, well for the last two weeks, my weight has gone up another 1-2 pounds, but more inches--hmmm I cannot fit in my clothes--my inches are going up more than the scale?? could this be just water--still?? What is going to happen next week??
Have not had a period in 3yrs, doing a saliva test now to see what is going on there, but my hubby thinks saliva tests are for the birds, so just did labs on all female and male hormones will not have results till next week, but will say had them done a year 1/2 ago and they were normal?? Not sure--
Had stress levels done to, but again by saliva, Doc read them as adrenal really tired, but not dead which is a good thing do not have to take any cortisol treatments, just adrenal support, which is ok--
Now everyone tells me that until your thyroid levels are within normal range--you will continue to carry and even make more bodyfat which is what is happening to me--1 1/2 years ago my bodyfat was 15% and now is about 24% probably even worse, now--my hubby is being great an supportive he says just keep eating you look great, but UGH I am bursting out of my clothes-- I keep waiting for the burst of energy to kick in with all the extra food, but not happening yet, but since thyroid levels are finally in normal range? I am guessing that maybe now I will make some progress--
I am retaining lots of water, I can see it in under my eyes, went yesterday to have a glucose tolerance test done, oh my gosh, went up two pounds and feel lethargic today from all the sugar,my body does not know how to process it!! I do have some digestive issues, taking enzymes and they seem to be working, was really constipated all the time, living with enemas, but now going daily,---Naturally--YEAH!! But wondering if everything I am eating is turning to bodyfat vs being metabolized properly?? could this be it?
Oh, was wondering if I started my caloric intake at too high, by the harris calculation should have started at 1200 rmr, which is what I did, but before I started the diet, I went to a nutritionist and she did a metabolic test on me that showed my rmr at 1027?? I guess the worst case scenario is I will be at maintenance level alot faster, but also gaining weight, Had that same metabolic test done 1 1/2 years ago only weighed about 104 and my RMR was 1310, What a difference right? I am guessing with a fixed metabolism this might get back to the way it was--growing up I was always one of those people who had to struggle to gain weight--How I screwed everything up!! And the funny thing is when I started exercising and dieting 3yrs ago I was only doing it to tone up, because everyone would tease me that I was a skinny/fat person, skinny but flabby--haha!! Started seeing some muscles, definition and never looked Back!!
I have so many questions and I am just mumbling here have so much going thru my mind and so many issues at once!
I will wait for a response an will probably have more questions, thanks Dessie
I have not gotten my appetite back yet, Is that not a good sign, I actually eat alot of times even when not hungry, I am spredding out between 4-5 meals and I guess the other problem is I am too trained in eating to clean which means alot more food, I am eating perfect, maybe not measuring fats as well i should, well the only times I probably go over is when I eat red meats or meats higher in fat vs chicken, am my only splurge now is the coconut milk non dairy ice cream, made with coconut milk and organic agave--Yum it is to dye for!! I did have tests done and have alot of food sensitivies, I am guess because i was eating the same thing all the time--and now when I eat them it is a reaction like being allergic, but I did come up positive for gluten intolerance--so trying to avoid that, which in the past I would eat it and I would swell up with water and my nose would get really congested, etc and that is another reason I kinda felll off the band wagon--because it made me feel so bad, I thought low carbing was the only way my body would function--So that is one more issue that I am dealing with, but it is not so bad, try to stick with beans, and fruits, and gluten free oats, corn, etc.
but I think you have always said that at this point it is not so much what you eat, it is the amount of calories and sticking with the macros--which i am doing--but like I said maybe started with calories more towards the high side--
You say that you have gained weight, but you also state you are being a bit slack with measurements, especially of fats. Being that fats are extremely dense in calories, this could be a problem right here.
So how well are you tracking what you are taking in right now?
I don't know if your start off point was too high or low because I don't know your stats, what you were eating before hand, how much you were moving during that time, etc.
In general you aren't posing specific questions, so that would be more of a help. I get your run down and I remember and have record of your past problems (I keep all client info.) I think it is great you are making progress for change, however I am not sure exactly what you need help on or what you want to know.
To help me help you, put down very specific questions of your concerns and only elaborate if your information above or from the past doesn't apply. That way I can help you faster and avoid me over generalizing your situation as much as possible.
Yeah I am sorry, was kinda rambling with no end, but don't do to many of these forum type things. That is great that you have my data still, so basically going from that point, back then was already on thyroid meds and already had lost period, and was already starting to gain some body fat, but running like a crazy women. So anyway for the past 8-9 months I would say, I have yo-yoed between 700-1200 calories, usually very low to no carbs--kept blaming everything I did on my thyroid, which I realize now--I was so wrong. I was working out 3days a week heavy weights and cardio 4-5 days a week with 1-2 days of intense interval training. Mind you this is all on 700-1200 calories. Which I realize now that even at 1200cals I was in a big deficiet based on my exercise, I did about 4 months ago, try and up my calories to about 1200 with more carbs and gained about 6pounds in a months time, so went back to high protien. Mind you this is with all the exercise, Now I will say that I have stopped running about 5months ago, so all cardio was done on different machines or spin classes. So that is kinda where I have been for the past 8months or so? Does that help a little in figuring if I started to high of calories or not--I am pretty much following the book to a T--just did the formulax1.2-25% and have been adjusting since that, still no exercise, etc
Still on thyroid meds, on Armour 2grains now, on vitamins, very high B's and C's, on adrenal support, and sleeping pill
I guess my questions is did I start to high, based on the fact that I should have gone by the formula or should I have gone with the numbers from the metabolic test that I had done?
As far as fats being off, I mean we are talking like 6-8% nothing way out there? But my question is could my fat storage be based on my digestive system and my other disorders not being on track yet, like my menstrual cycle, etc, or is it just the fact that I have been eating in such a deficeint for so long and my body is adjusting to the higher calories? I am guessing it will eventually stablize? Or do you think that until my hormones are back on track? I did the quiz and I had more B's which is not too bad, but with all my problems I would have guessed I was more a C
I should continue on right, and move into week 5 and start exercising and up calories to the 15% even though I most likely will gain some more weight or maybe not--?? I guess it is a chance I have to take right? Will my appetite increase eventually, I am guessing this will show signs of getting better,
I think it is a great sign that my thyroid levels are finally within range, my hair is not breaking or falling out as much, my nails are not so brittle, I am just so tired of being Tired!!
With the digestive issues and having food sensitivies now, are there any food suggestions you could give that will help? Just have to stay away from gluten and diary mainly, oh and alot of nuts(peanuts, almonds) should I eat more clean--the problem is that means alot more food, right?
Let me say I don't really mind as much as I thought I would putting on some weight I thought I would really have a problem with it, but the truth is I just want to get back to normal and feel better, and start all over--The Right Way!! Do you think all of these issues can be reversed!! If you say "Yes" I could kiss you!!! I just wonder or if you could tell me if I am gaining body fat vs water weight vs staying the same because of my body still malfunctioning if this is the case it is ok, we just have to fix it!!
Thanks I hope I make more sense--if you need any more Data, Trust me I have alot to say!! I have been thru alot, maybe not as much as more Zoey, wow, but I think and I hope I caught it just in time, Thanks Dessie
Leigh, just went back over my numbers with calorie king and I was only over a few days out of the month and like I said it was those couple of days that I had my fat intake in for the day and ended up having flank steak instead of chicken for dinner, but flank is very lean, Plus you gotta remember Leigh, 30% fat compared to what i was eating before, oh my gosh before the fat intake I was eating besides what is in white chicken breast and 99% ffree turkey I was only eating maybe a tablespoon of peanut butter, I was basically on protien an veggie diet, low carb, low fat, so my body?? I don't know what to say--I need your intelligence and knowledge to help get me through this, thanks Des
Not Leigh but I think she is asking for specifics in terms of exactly what you were eating then and now. Exactly how much. Exactly how much you weight now.
Are you using a food scale, etc.
Listed out as:
meal 1:
Meal 2.
etc
Supplements:
The more organized the layout the easier it is to spot the question/problem and offer help
The more organized the layout the easier it is to spot the question/problem and offer help
Yes, perhaps even write in a word processing program or somewhere that you can edit and be specific, what you do each day of week in terms of calories in and exercise done, how much you move around other than exercise (housework, walking, sitting on couch, computer, what type of day do you have).... Make it clearly organize, instead of run on paragraphs, and then post it into the thread here.
Thanks Plankit, yeah not use to this type of communication, so I will lay it out as easy as I can
Working out heavy weights/cardio for 3yrs started at 110, just wanting to tone and look fabulous for my 40th Bday started to diet to get a little leaner, and saw muscles and that was just beginning!!
1 1/2 yrs ago, actually got in touch with you Leigh, which you have my paperwork was weighing about 105 15% bodyfat but struggling to stay lean, starting to gain some bodyfat, did not know why, was diagnosed with subclinical hypothyroid and of course blamed it on that?--Have been yo yo dieting ever since, can loose weight fairly easy on the scale but the more I diet the more body fat I accumalate, the more tired and weaker at the gym, not having good workouts, etc.
Was eating between 700--1200 calories a day working out 6days week, feeling tired, labs were not getting any better, etc, Got the flu really bad in bed for days and realized this has got to stop, my immune system is in the toilet, I got to fix this and Decided to finally start the MRM diet with FEARS and all, but gotta do it. Had already stopped running about 5months ago but was still working out with weights and lots of cardio.
Started MRM little over 4 weeks ago, based on the Harris calculation took 1200x1.2x.25% and subracted came up with 1080, which was for the first two weeks--Now my nutritionist did a Metabolic test on me an said that my starting point should have been from that reading which was only 1027?? But then I would have only been eating about 900 for the starting point?? so not sure? which is more accurate?
Anyway started at 107pounds--about 24% bodyfat, Now weighing in at 112, and don't know my body fat now, but accumulating quite a little love handles--not on my abs, thank goodness, but on my hips, lower back and thighs!!
Eating the 40/30/30, pretty much to a T--use a scale and measure everything I am able to, unless I go out, then it is pretty much to eye balling it, which since I am a professional dieter, I would say I pretty much hit it right on or maybe short myself, haha!! Typical!!
Example: Meal 1: 1/2cup oatmeal 1/2 cup blueberries, 1tsp smart butter, 1/2 ounce of pumpkin seeds/hazelnuts
Meal 2: 1/2 cup hemp milk, salad for lunch with 4oz chicken, and 1 tsp olive oil, 1-2 cups veggies, onions, etc
Meal 3 3/4 cup of black eyed peas and some broccoli or green beans(veggies of some sort)
Meal 4: 4oz turkey lettuce tomatoes, 4oz sweet potato,
snack: some yogurt, and or rice protien powder
Thats an example just off the top of my head of a eating day, 4-5 meals spread out
I would like to know when you say eat 25-30% starchy carbs that means, grains, beans, and pototoes right but does not include fruits/veggies??
Not so concerned with the scale per se, just wondering if I am retaining bodyfat, because of my hormone pretty much out of wack and will this reverse in her opinion, Now keep in mind that I started gaining body fat before the program, but before I would just fast or do some crazy calorie restriction before so I could deal with it, but those days are over!!
I am currently on Armour 2 grains, adrenal support, vitamins, BCAA, electrolyte replenisher, trace minerals,fish oils, probiotics, sleeping pill, iodine 12.5qd,
Just had labs done, for hormones, and adrenals, had saliva tests but not sure how accurate they are--thyroid levels finally within normal range, having other labs done as well
So I am not sure what other info you need, can you help me? Is there hope for me?? hahah!!
Whoops forgot that part, what I do at the moment well have not worked out for 6 weeks, 1 week down with the flu, then started program, I am not exercising at the moment, I work at desk all day which is not good, I work about 6-7 hrs a day,
When I get home Ido things around the house, clean, clothes, play with doggies, ( having my hubby walk them for now) until next week, when I can use that as some of my cardio, haha
Oh and I did this week start the stretching and mobility work, Feels great getting the blood moving!!
Probably watching way to much TV right now, but trying to get in the REST part, almost becoming sluggish and lazy,haha!! What a change from living at the gym and running/training
Can't wait to get back on the horse?
Which brings me to another question, Is training and exercising any different for thyroid patients then any other? I was hoping that my thyroid problem would reverse since I think it was all caused by adrenals being out of wack, but Doc did not think so and even went as far as to say that my running days are over?? What is your opinion??
Is did I start to high, based on the fact that I should have gone by the formula or should I have gone with the numbers from the metabolic test that I had done?
I don't think where you you started from matters. I think where you are ending up is what matters. You are going to have to learn to eat for what you move and what you need. Normally I don't tell people to buy the "gowearfit" bands but in your case I think in order to help yourself more and to have a easier time with all of this it would people important to have a good gauge of your activity level.
At your size though and being that you work a desk job, you have to realize that healthy or not healthy, you aren't likely to burn a lot for that amount of time. However, given your personality and typing style I think you more than make up for that with the training you did in the past. Not doing that kind of aggressive training will mean burning less calories, not because you are sick, but because of movement.
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As far as fats being off, I mean we are talking like 6-8% nothing way out there? But my question is could my fat storage be based on my digestive system and my other disorders not being on track yet, like my menstrual cycle, etc, or is it just the fact that I have been eating in such a deficeint for so long and my body is adjusting to the higher calories? I am guessing it will eventually stablize? Or do you think that until my hormones are back on track? I did the quiz and I had more B's which is not too bad, but with all my problems I would have guessed I was more a C
You are going to gain some physical weight from the eating decrease. You may lose some as you stable out, you may not. You are going to be retentive.
The short answer is if you got your activity level dialed in and your medication is good, there shouldn't be a problem.
At the same time, don't underestimate caloric intake, ever. Eyeballing can lead to bad things for those in your type of position. I am not saying to become OC, what I am saying is until you get your health and your system all dialed in and in shape, don't leave anything to chance. You don't want to be kicking yourself because you eyeballed or ate out too much.
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With the digestive issues and having food sensitivies now, are there any food suggestions you could give that will help? Just have to stay away from gluten and diary mainly, oh and alot of nuts(peanuts, almonds) should I eat more clean--the problem is that means alot more food, right?
There are tons of veggies, rice, potatos, fruit, gluten free breads, goat milks, greek yogurt, seeds instead of nuts, etc.
Basically everything that is hip and in at your local organic shop.
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Let me say I don't really mind as much as I thought I would putting on some weight I thought I would really have a problem with it, but the truth is I just want to get back to normal and feel better, and start all over--The Right Way!! Do you think all of these issues can be reversed!! If you say "Yes" I could kiss you!!! I just wonder or if you could tell me if I am gaining body fat vs water weight vs staying the same because of my body still malfunctioning if this is the case it is ok, we just have to fix it!!
I can't give you a definite, it would be unethical. I can say that you are on the right track and if you do what your doctors recommend and start to take care of your body, you should be a lot happier and feeling a lot better.
Which brings me to another question, Is training and exercising any different for thyroid patients then any other? I was hoping that my thyroid problem would reverse since I think it was all caused by adrenals being out of wack, but Doc did not think so and even went as far as to say that my running days are over?? What is your opinion??
It can be. I have found that most of the time I have to train my Thyroid trainees different and do their diet different in order to get the best results. Most of the time too much training and too much volume/intensity is the number one killer of results.
Thanks for all your insight, and your opinions, and for reassuring me I am on the right track, You know normally when dieting and exercising you have a bit of control, but when I jumped into this MRM program I kinda lost that and just a tad scared of the unknown??? But I am going to get thru this, then get some fat off, Then start all over the right way!!
I am going to order one of those gadgets, but during the MRM program it does not matter as much what you exercise or how much you are burning compared to making sure you get your calories in and to keep increasing the calories in program stages right? So the little gadget is more to have an idea for the future, right?
Tomorrow I am suppose to increase by 15% and start doing a little cardio etc. Almost scared to--never thought I would say that? But I just don't want to stress out my adrenals in any way---I feel I am on the way to recovery and Gosh it has been such a long road, don't want to do this again!! But even though I am kinda tipping the scales the wrong way--I should stick to the way the plan is written right?
I will start measuring everything again, does not bother me I have been doing it for years, just with a little less in my cup, hahah!!
The one thing I have notices in being glucose intolerant is it is a little harder to stick with low glycemic foods, corn, gluten free bread, etc seems to be a little higher, does that really matter right now? I though I read some where that when your stress levels are off, that your insulin tends to be off as well??
I have to say I am having a bit of fun right now eating things I have not eaten in years, Hubby is just excited to see me eat things other than steamed chicken an veggies all the time, hahah!!
I am going to order one of those gadgets, but during the MRM program it does not matter as much what you exercise or how much you are burning compared to making sure you get your calories in and to keep increasing the calories in program stages right? So the little gadget is more to have an idea for the future, right?
I have the GoWear Fit, and my advice to you would be to get it as soon as possible, so you can begin adjusting your thinking about your caloric burn as soon as possible. I'm also a former undereater. I wouldn't say my exercise was as strenuous as yours, but for a while I was probably eating around 1000/cals a day (this was before I had a clue about weighing food vs. measuring, so I'm not entirely sure--when I started weighing my food, it turned out I was in the minority and thought the portions I was giving myself were *bigger* than they actually were, so my intake could've been less). Thankfully I came across Leigh's stuff right as I was considering getting into HIIT and whatnot and decided that it wasn't a good idea to get into really strenuous exercise just now.
But my point is that I've had the GWF for about three weeks now, and I first began wearing it during a rest period. On my lowest burn day, it still listed me at 2000 (I'm 5' 8.5", 150 lbs). It was hugely eye-opening, because for the past couple of years (again before I came across Leigh's stuff) I'd calculate my BMR using the various formulas, look at how much I was eating and the fact that I wasn't losing fat/weight, and conclude that I or my metabolism was "broken" somehow. The fact was that I wasn't burning anything because I'd been in a deficit too long and hadn't had any sort of training break for too long.
Currently, I'm working on getting up to maintenance-level. I'd previously worked up to what I thought was my maintenance, but going by the GWF, I was still about 250 cals too low (I'm averaging 2450 cals/day), and I certainly never got to eating above maintenance, like Leigh recommends for refeeds. So that's what I'm working on now, before I use the GWF for what most people use it for--fat loss.
But in any case, I think that's what Leigh's getting at in recommending the GWF--people like us just need the security blanket, so to speak, to tell us "Hey, you ARE burning this much, and so you need this much food to fuel it." And since I don't want to have to use the GWF or track my calories forever, it's also helped in that I'm starting to realize how much food fuels my current activity level.
Is the GWF 100% accurate? No. But it's at least giving me a ballpark figure, and seeing those calories on a computer screen resonates with me more than all the various formulas. And incidentally, my average burn on the GWF pretty closely coincides with my estimated burn using Leigh's activity calculator. They're within 50 cals of each other. But it's just reassuring to me that I didn't overestimate my activity level on her calculator, since I have this little device telling me I didn't. :P
Sorry for the lengthy post--I tend toward written babbling. Since you and I have similar issues, I've been following your thread with interest, and I just wanted to let you know I have absolutely no regrets about getting the GWF before I "need" it.
I am by no means and expert and what I'm about to say is purely based on my own experience. I'm interested in this thread because it kind of mirrors what I went through almost 5 years ago.
Two things that you mentioned jumped out at me: you don't have a regular period and you have noticed brittle nails and hair falling out. This to me seems like a serious health issue. And that your focus shouldn't be focused on getting thing, but on being healthy. Having hair that does not shed, strong nails and a regular period.
Another thing is that this all takes time and patience. Patience to fully go through MRM and then look at fatloss without crazy training + crazy deficits.
And this statement says a lot as well: I have to say I am having a bit of fun right now eating things I have not eaten in years, Hubby is just excited to see me eat things other than steamed chicken an veggies all the time, hahah!!
The emotional part of that resonates because when I finally started eating stuff other than grilled chicken salads, it made eating out enjoyable for both me and my husband as well.
If you want to know more, just PM me, I figured it wouldn't conducive to put my whole story here.
I am going to order one of those gadgets, but during the MRM program it does not matter as much what you exercise or how much you are burning compared to making sure you get your calories in and to keep increasing the calories in program stages right? So the little gadget is more to have an idea for the future, right?\
It's a good time to order it now: Amazon.com has a sale, but the armband and the display for $$209.98... Offer valid through May 31, 2009. First 3 months free. (You do know there's a monthly charge....?)
http://www.amazon.com/GoWear-Lifestyle-Calorie-Management-System/dp/B001HX36A0/ref=sr_1_ 1?ie=UTF8&s=hpc&qid=1243101424&sr=8-1
I was glad to have it when I was still NOT in deficit because it gave me a good base idea of what I burn when sedentary, to compare to now that I'm mobile and active (Yes!!! I played volleyball last week on my new foot !!!)
[quote=desiree;713853]Thanks for all your insight, and your opinions, and for reassuring me I am on the right track, You know normally when dieting and exercising you have a bit of control, but when I jumped into this MRM program I kinda lost that and just a tad scared of the unknown??? But I am going to get thru this, then get some fat off, Then start all over the right way!!
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I am going to order one of those gadgets, but during the MRM program it does not matter as much what you exercise or how much you are burning compared to making sure you get your calories in and to keep increasing the calories in program stages right? So the little gadget is more to have an idea for the future, right?
Yes, and I feel like that what the poster below said about an assurance is 100% on point. When you find you lean towards these kinds of extremes and frustrations I think that information is your best weapon to either keep you from having to go to extreme or to put the extreme you choose to go to anyway right in your face for you to have to accept.
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Tomorrow I am suppose to increase by 15% and start doing a little cardio etc. Almost scared to--never thought I would say that? But I just don't want to stress out my adrenals in any way---I feel I am on the way to recovery and Gosh it has been such a long road, don't want to do this again!! But even though I am kinda tipping the scales the wrong way--I should stick to the way the plan is written right?
I would stick to the plan if I were you yes. This is not a quick fix. There is the physical and hormonal battles and then there are really aggressive and tougher mental battles. Take it one step at a time and just remember that the more you cheat rest, the more you cheat yourself.
You might enjoy this article. It is short and simple, but it has helped some see rest and recovery a little different that I have point it to.
I will start measuring everything again, does not bother me I have been doing it for years, just with a little less in my cup, hahah!!
Like I said I only suggest this for the short term when excess regain could halt your results. No need to push it.
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The one thing I have notices in being glucose intolerant is it is a little harder to stick with low glycemic foods, corn, gluten free bread, etc seems to be a little higher, does that really matter right now? I though I read some where that when your stress levels are off, that your insulin tends to be off as well??
It is going to take a while for all of that to balance back out, that is why in the program I do it in sections do that the after effect is as little as possible. Still it will take beyond the program sometimes for you to balance out. The best thing to do is to just pair your meals wisely and ease in. The point is to not binge and to ease food in properly so you don't feel it on large levels.
Hope that helps and I highly recommend getting support from the girls around here. Naive, Scribess, Julie Keen, and Etana are just a few who I have seen write some great things to help people out with these types of issues. There is a great support system here so use these forums, even start a log, and hopefully these will keep moving in the right direction.
Gosh thanks so much for your responses and support, I would have never guessed so many of us are going thru this, you feel so alone when it is happening and you keep questioning yourself--"why and how did this happen!"
Someone once told me that we are born with a certain metabolism and we cannot change that? Is that true or was that person mistaken?? If it is true than that would mean that what we are going thru is truely fixable, or if it is not true than that would mean we would just have to adjust to the new US!!
I remember the days when I would eat anything and everything I wanted and with no exercise,---I know what you are thinking yeah when you were a teenager--But no this was only about 4years ago--when I was 38yrs old I took up exercise and dieting at 39?? I never had a clue what a calorie was, haha!! Much less fat grams, not even how to read a label, haha! So of course back then I would eat lots of cake and icecream, eat pizza at midnight and drink on the weekends, etc!! and i have no Idea what so ever what my metabolic rate was back then but I would say it had to be pretty high!! I don't think I have ever weighed more than 115pounds in my entire life--So does that mean that I will get that back?? About a 1 1/2 years ago I had a metabolic test done and it was 1300 and that was after dieting for a year and I was already started my running thing, so does that mean that before that my metabolic rate was even higher? I will tell you that when I started this whole diet thing I did not even know what my maintence calories should be and still don't to this day--So with that being said:
I am def going to order that gowear, already checked it out on amazon, thanks for the scoop on that!!
I also remeber that the first 1 year I was working out, and started to diet, I thought this is great I feel great, I have great energy, my body toned up really quickly probably because I was a virgin to dieting--But I always thought I was doing the right thing--and I loved the results so I just kept eating that way and I did not know any better, Like Leigh says about have knowledge--wow I did not know a thing about refeeds, etc, that was all greek to me until this year!! Well when I took up running, I loved and I was good at it, did not realize I would get so hooked, I went to my first 5K and that was it for me--I was hooked, and I was doing great, getting faster and faster and started to up my mileage just to see if I could do it, and my hubby still says to this day--If you would have only stayed with the shorter distances, this probably would not have happen---
Well I ended up getting a running coach, was on a running Team, an I loved it, But I never forgot one day this girl came up to me and Said "Wow you have a great body, so tone, so muscular, How do you do it? What do you eat? I told her a few examples, and said proudly "I have alot of discipline!! And she said but what about your Carbs--don't you think you need carbs to refuel and I said sure, I have my cup of oatmeal and 1/2 banana a day, and the rest of my meals are protien, and She said well I guess it works for you because every race you are getting faster!! Well look at me now!! Not running at all and I remember going to a race to chear the Team on and I said to that girl--Gosh you were so right about the carb thing, I had just jumped into running hobby without knowing the rules, and how to play the game, and how important fuel is!! I had been working out already about 1 year and I hit a wall about 6 months into running, that is when my thyroid went out of wack, But I will tell you all right now---If you would have told me this was going to happen or even could happen I would have laughed and said NO WAY--I am in the Best shape of my life right now and it is not possible--GOSH if we could only go back in time!!
Sorry for the long post, thanks for listening and thanks for support again, Dessie
Thanks again, Scribess, wow 5'8"---Tall---gosh I am only 5'2", thanks for your input, and i am going to buy that gowear, it is so amazing the things they have out now days, could not even tell you what my maintenance level is right now? The one great thing about the MRM book too, is I guess you really don't have to know just follow the steps, add your 10% and your good, but to be honest with you, I love to eat, but I am full all the time, and now carrying the extra weight and mostly bodyfat, It is not the being fat part that really bothers me it is the extra weight--it weights me down, I feel sluggish and tired, But this week according to the plan i get to do 3days of cardio and 2 days of light weights, so that should hopefully make my appetite come back for one and give me some energy, i was hoping just upping my calories would make my body happy and would be energetic on its own, but not happening. I am really glad to hear your progress, you seem to be handling it great,now are you doing the MRM as well or are you just doing plan on your own?? You seem to have come along way and I wish you the best in getting to goal!!
Naive, thanks for your response as well, and please don't misunderstand that I just want to be thin, trust me I have been thin my whole life, I truly just want to be healthy NOW!! It is just frustrating, and when you do get lean and see great results and you see other people working out hard and runners, etc, You wonder--what did I do wrong, I had this girl tell me one day, you are on a great healthy diet, you look great, and the only thing you did wrong Was you stayed on the diet too long--the diet I was doing was more of a bodybuidling type diet and she said that diet is for 12weeks max then you need to take diet break--hmmm 1 1/2 years I guess was too long, but I got hooked on the results and i was truly feeling good, I guess when i added all the running to the equation, I was suppost to EAT!! Gosh if now it was that easy if just eating could really turn all this around--My hair and nails, and my period yeah are not signs of good health, but this past week is the first time in a year my thyroid has been normal, so I am hoping now somethings will turn around, My obgyn was not concerned about my periods at all, have not had them in 3yrs an she says that is real common with atheletes, but have just switched docs and he wanted me to start on progesterone for 5 days to see if that kicks it in, he said you don't necessarily need a period if you are not going to have babies, but it does show your body is in good health!! So I have the prescription, have not decided to take it yet, just went Friday and had boatloads of labs done, want to wait and see what that shows first, but I will pm you, would love you hear your story, and how you are getting thru it all!!
Etana, just went on amazon, going to order that thing, how cool is that, of course, I had to have had a fast metabolic rate before, do I really want to know what it is now, haha!! I agree it will help, not only get me thru this, but for the future, I will tell ya I had it done a little over a year ago and it was 1300 after working out really hard and dieting for so long, but now I just had it done a month ago and it was only 1000?? Not good!! thanks for the tips, I did read some where that you have to pay monthly but not to amazon right?? I will get the details and order tonight, thanks so much!!
Leigh,
thanks for you time, your knowledge,great article, so many things hit home when you see it in black and white!! Wow, thanks so much, I will be upping calories tomorrow, and hoping to feel a little less sluggish and tired and hope to get appetite back, with adding in the little bit of exercise-=65% of my heartrate, Gosh not use to that, I am hyper as you can tell and use to doing interval, etc, so my guess is I better have my ipod on or TV, cause will probably be a little slow for me, haha!!
Just ordered the GoWear, it will be here on Wed, since Monday is a holiday, I am excited, and so very curious to watch what my body is doing on daily basis, hmmm pros and cons, just kidding, haha!! Thanks for the info and suggestions!!
I agree with Leigh that you might want to keep a log for the rest of your REPAIR, since you are doing it for 8 weeks. It will be stressful eating more calories and eating more carbs as the weeks go on. And exercising light if you're used to high intensity. Exercising more gently is a whole new concept, as are a lot of the things you will learn from Leigh and her books.
If you're not hungry for your growing calories, there's always cherries and peaches mangos and watermelon to add carb and calorie without the bulky feelings!
You can check out my REPAIR log and others here can point you to a few other REPAIR logs. Just trust Leigh and take the longtime view.
Thanks so much for your support, I just want to cry sometimes, I feel like I went so far with diet and exercise, loved my results, thought I was doing everything right and healthy and Wow Now i feel like I am going completely backwards, it is funny because people have said wow you have gained a few pounds, you look great but I guess you gave into the strick dieting, huh?? The funny thing is No, I feel I am still dieting just eating more of it!! If they only new!! I will read your log I am so interested, and you mentioned some food options that are carbs but less bulky thanks for that, but in the MRM book it says to stick with 40/30/30 and keep your starchy carbs at 30%--what exactly does that mean?? I read it to mean to stick with more grains, beans, and potatoes I guess bananas would be a starchy fruit, but am I reading that right, and then the 30% starch--this is a crazy question, but I have to ask does that mean my whole 30% of carb intake should be starchy or does that mean 30% of my 30% goes to starch?? Does that make sense? Thanks Dessie
Thanks so much for your support, I just want to cry sometimes, I feel like I went so far with diet and exercise, loved my results, thought I was doing everything right and healthy and Wow Now i feel like I am going completely backwards, it is funny because people have said wow you have gained a few pounds, you look great but I guess you gave into the strick dieting, huh?? The funny thing is No, I feel I am still dieting just eating more of it!! If they only new!! I will read your log I am so interested, and you mentioned some food options that are carbs but less bulky thanks for that, but in the MRM book it says to stick with 40/30/30 and keep your starchy carbs at 30%--what exactly does that mean?? I read it to mean to stick with more grains, beans, and potatoes I guess bananas would be a starchy fruit, but am I reading that right, and then the 30% starch--this is a crazy question, but I have to ask does that mean my whole 30% of carb intake should be starchy or does that mean 30% of my 30% goes to starch?? Does that make sense? Thanks Dessie
I think 30% of your carbs should be starchy carbs. I forgot that part!!! Guess the LEIGH wants you to learn to eat starchy carbs!!!
If you look at the big picture of your life, so you weigh 110 or 115 or 120 ultimately so what... if you're healthy and can control a weight maintenance and food maintenance and healthy maintenance. All of those weights would be fine, huh? Ha! I even used the word "control"
So is that what this is all about "control?"
for ALL of us?
I'm in control
I'm out of control
Food controls me
I can't control my food
Etana, thanks for that, and you are so right--and the weight should not matter, just so many questions go thru your head on a daily basis, you have lots of doubts now when doing things and making choices and decisions, you want to get in right this time---It has been one hell of year and the funny thing is I have truly just begun, haha, This whole past year I was on and off thinking I am fixing something but really in truly just going around in circles---chacing my labs which were never going to get better, because I was obviously not eating enough!
My hubby kept saying just eat, you will feel better, labs will get better, etc if you just eat more and eat normal?? Already forgot was normal means,haha But thanks again, I have not read your log yet, but I am assuming you have done it and on to a healthy life now?? All is good with you??
I've decided to post my thoughts in this thread just in case someone else reading it may benefit. Forgive me if it's long-winded.
I was 5'4" 135-140-ish in May 2003. I started running and lost a few pounds. Maybe 30 mins 3x/week. Then I reduced the amt of food I ate by a little. Lost more weight. From there on, I just reduced the amt of food by bits. I never tracked anything. During this time, lost my period but thought nothing of it. Fast forward to July 2004. My mom urged me to see my doctor and I was clincially diagnosed anorexic. Fine. I didn't do anything about it other than become obsessed with exercise. Again, nothing changed until January 2006. For that entire time, I ate nothing but salads, SF/FF yogurt, fruit once a day. Not even protein b/c I would feel sick after I ate it. The biggest thing that made me decide that I was going to change my habits was my husband's support, love and concern for my health. Sure, I played tennis, ran, but I was tired a lot. I was cold all the time, hair fell out. Eating, common social bonding ritual, was non-existant.
So then I decided that eating for health was far more important than some perception in my mind that I had to be stick thin. So I started eating more, I started lifting weight because I wanted the muscle look. That process didn't just take 8 weeks or 12 weeks. The easy part was slowly adjusting my food intake so that I was eating normal portions. The hard part was accepting the weight gain that came with it. That took a total of 6 months, support of my friends, and purging of my wardrobe. And then being comfortable in my own skin took until this past summer. In the mean time though, I ran 2 half-marathons and learned from various sources what it really mean to fuel your body for exercise.
Now, I'm following OPT Remix.
I guess my point is that it TAKES TIME. You have great resources that I wish I had. The GWF will give you "permission" to eat those calories your body needs. The MRM will provide you the means to repair homone function. So I encourage you to be okay with a few more pounds. You want to be healthy that's a great start but it takes time and a little body fat.
Wow Naive, you have been thru alot! I don't want to take any of that away from you and so sorry you had to learn the hard way like we all have, but the truth is your story has A Great Ending--I mean you have given me HOPE!! You ran two marathons while tackling it all that is Incredible!!
It is true that we need knowledge and we need all the information and it is great to have the tools to get us thru this all, But To Be Honest with you--I never just took this whole dieting thing completely on my own--I had a personal trainer from the very beginning!! Yup! Going back to June of 2006 I signed up with a personal trainer online who put me on 12 week diet and exercise program just to tone up, get some muscle and loose a bit of body fat to have me looking fabulous for my 40th Birthday--well that is where it all began and I will tell you for the past 3 years, she has emailed me my programs and my diets and I have weighed my food and followed the diets to a T and not once did she mention taking a break or eating at maintance, every 12 weeks I would tell her my weight, my goals and body measurements, etc, the first 12 weeks worked incredible, and every 12 weeks that went by I started loosing the great results even though I never came off the diet, each diet she put me on was never over 1500 cal and the one time the diet did hit 1500 it was only on workout days and the other days it was at 1000?? But I never looked as lean and fit as that first time, and I stuck with it and kept doing it saying oh my body has just gotten use to this program I guess it will respond better next time, I mean Gosh had great results once--gotta be able to those results again--in the meantime, I took running, and even told her to have my programs wrap around running and told her my mileage had gone up to 20miles a week and why am I gaining bodyfat--so she sent me a new diet and cut my calories to 1100?? Even when my thyroid went out of wack--I told her and she put me on a ketosis diet and had a cheat day once a week--I would binge because i was starving, I had gone all week hungry--and boy by the end of that diet I was FAT!! the cheat days had caught up with me--mind you the diet was 6protien servings a day(4oz perserving) and 4 fat servings(1tbs olive oil or nut butter) and veggies, that is it--with running and my thyroid, etc!!
But I trusted her!! And I guess I can not blame her completely I guess she was just doing what I paid her to do?? I was just client no more no less!! I think she was also trying different diets and different routines with me cause she herself could not figure out why I was gaining bodyfat and why I was tired--But of course that is easy for me to say now--After the fact!! I guess not all trainers take there job as serious as Leigh.
I will tell you one thing I have been following Leigh for the past year and should have taken this route back then--everything she writes, everything she says is an eye opener!! I am going thru it all now--But I do feel now I am in good hands and heading in the right direction---As so are you!! Hang in there!!
And thank goodness for our husbands right!! Gosh, back in Dec of 2007, I was training for my first half marathon--Had already checked out things with Leigh and read her stuff and even talked to her, but still in denial or being stupid or stubborn and trusting my trainer and running coach--I stuck with what I new--and ya know I was training and training and loved it and did not let my body slow down, but ya know right before a race like that you have to cut back on training and then 2-3 down days before actual race, Well when I stopped to rest-- My Body Attacked me--I woke up with sky high fever, bronchitis, and touch of pneumonia and my hubby said--Please Stop running, Please!!! I went to the race in my pajamas to chear everyone on and my coach said"are you running in that?" I said no I can not run, I am sorry I am so sick--she said ok--and turned her back on me and walked away--It broke my heart all I kept telling myself Is I let her Down--she trained me so hard and had high hopes for Me!! I continued to run for about 5months after that, but it just wasnt the same, my body had given out on me!!
Noone--really advised me what to eat extra and what not to eat!! I had a personal trainer and a running coach---So sometimes when you think you have the right tools--you don't--
With that said "I will say that i trust Leigh Blindly--between all her research and her accomplishments and her career has skyrocketed I am in touch with everything she says!!! It just feels right Ya Know!! As I read the MRM book and the FAtloss book--everything she writes, I say to my self, oh my gosh this is why this is happening, this is what my body is doing--and I understand I did not get this way over night--and it will take time, my body right now is probably just sucking up everything i am eating--And it damn well deserves it!! It is just hard to deal with--after you have come so far--I look back at my trophies and ribbons I won racing and say--well if I never do it again--atleast I did it,
But of course a little voice inside says you will do it again, Everyone Deserves a second chance!!
But thanks again, I have not read your log yet, but I am assuming you have done it and on to a healthy life now?? All is good with you?? Thanks Dessie
Ah, you're asking are my words and actions/results equal!!!!
I have my own issues. I now eat very healthy, 4-6 meals good proteins whole foods, (though my desire is chocolate/ice-cream/pizza.
After foot surgery which caused me to be sedentary for 4+ years... so that I ate at a deficit and didn't lose scale weight. I don't weigh 110 and quibble about 5 pounds gain, I am a yoyo dieter from 150 to 206 and down and up. I've maintained 170 for about 10 years (ranging from 159-181, but mostly at 170) but can't get down to a goal of 145-150 even on 1200 cal and 6 days' hard exercise. Did 24 weeks' Body For Life, no results. Did 12 weeks' Turbulence Training, no results.
Leigh said I don't move enough. I realized that my foot weakness (torn tendon, flatfoot had caused me to be sedentary.
Then did REPAIR. Then had foot surgery (PTTD) and recovery maintenance. Now finishing week 3 of Leigh's OPT for Fatloss. Some measurement results but not the scale weight loss that my GWF deficit would indicate. (actual scale loss 1 lb, deficit would indicate 4.25 lbs in 3 wks)
I'm hoping that what I've learned here with Leigh will bring me success. Weighing my food, being PATIENT with water retention, checking measurements' progress when scale doesn't move, being very active during the day beyond exercise hour. I have a current log, see below link
I guess not all trainers take there job as serious as Leigh.
I will tell you one thing I have been following Leigh for the past year and should have taken this route back then--everything she writes, everything she says is an eye opener!! I am going thru it all now--But I do feel now I am in good hands and heading in the right direction
..... But of course a little voice inside says you will do it again, Everyone Deserves a second chance!!
I feel the same confidence in Leigh. She researches the heck out of food and nutrition and exercise, and generously share's that knowledge with us and PUSHES us to learn what's going on and not just do the program. And she's no nonsense honest, but funny and light!
Even if you dont' achieve what you achieved in your 20's and 30's, what great things could be in store for your 40's and 50's??? It's not a matter of equalling the past. I dont' want to travel around the world again, or live on a commune again. But I am proud I did it, and I DO want more adventures and surprises and achievements and health seems to be the foundation of my zest!
Hi Etana, I had not read your log yet, so did not really know your story, but just read it and boy is it an adventure, -wow you have done so much in your life, you should be so proud! 62 yrs old--You Go girl!! Anyone can only hope to be so active and so motivated as you are at your age! You probably inspire alot of people around here and around you. You have such confidence and such a positive attitude even with all you have been thru the ups and the downs--that is probably why you always seem to accomplish what you put out to do and why you have lived such an exciting traveling the world kinda life!
I noticed you have lost inches and that I think is the best part, who really cares about the scale--it is the inches that really matter, I know I gribble is that the word you used?? about my 5pounds but it is not so much about the weight it is the bodyfat, the inches, the sickness that goes with it, just everything all wrapped up in one broken package, hahaha, i know everyone has there own issues and there own things that bother them,
But That is why this forum is so great because we have all been there and done that, so for me being a newbie, I can learn from you guys and we can exchange experiences and hopefully stop things from happening to our bodies in the future--Lets Get Healthy Together!!
Oh by the way, I bought that gowear thing, but it did not make me sign up for monthly thing,will that info be in the package when i get it??
Oh by the way, I bought that gowear thing, but it did not make me sign up for monthly thing,will that info be in the package when i get it?? thanks Dessie
I think that comes when you install it on your computer, you have some agreement to sign
Leigh--Need some Help???
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