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.
I will try to phrase this in a way that is not just asking things that I should really already know the answer to...
Leigh and other people of knowledge,
I listened to the podcast on hypothyroid & training, and I am wondering:
1. Basically everyone who is hypothyroid just lose fat like the podcast describes even if they have different end goals?
2. I have also a history of ed (bouts of undereating, bulimia and maybe just binging as well, but it is history, not really present). The training was extremely helpful in overcoming that, so I am concerned about giving it up for the duration of the fat loss process (Well if I am losing fat then obviously it's worth it; I just feel it helps my mood and the like). I also feel like a little bit of exercise provides a good distraction and helps cut appetite a bit. Is it ok with my stats to do the light body part split mentioned in the podcast? (see stats below) Do you still recommend with history of eds to cut the cals so low? (If it is possible to say...)
3. Absolutely no OPT or OPT remix if you are hypo? (OK, I guess the podcast makes this a clear no).
Here are my stats: I am 26 yo, 143 lbs, approx. 20-22% bf (I get this from watching the info/video you provide on bf estimate), 5'5", been training weights about 1.5 years.
My original diagnosis was based on "borderline" test results, so I am almost sceptical that I actually am hypothyroid. Of course that thought was also helped along by my gaining 20 lb in first three months on thyroid, so I've never weighed this much in my life. I am hoping to get in and get out, with something smart that works...
1. Basically everyone who is hypothyroid just lose fat like the podcast describes even if they have different end goals?
The wording of the question is throwing me off a little. Not quite sure what you mean. Sorry. Feel free to re-word it for me though.
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2. I have also a history of ed (bouts of undereating, bulimia and maybe just binging as well, but it is history, not really present). The training was extremely helpful in overcoming that, so I am concerned about giving it up for the duration of the fat loss process (Well if I am losing fat then obviously it's worth it; I just feel it helps my mood and the like). I also feel like a little bit of exercise provides a good distraction and helps cut appetite a bit. Is it ok with my stats to do the light body part split mentioned in the podcast? (see stats below) Do you still recommend with history of eds to cut the cals so low? (If it is possible to say...)
Exercise is great. Pushing yourself within a inch of your life, I don't think serves benefit for those dealing with thyroid problems.
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3. Absolutely no OPT or OPT remix if you are hypo? (OK, I guess the podcast makes this a clear no).
No it isn't that you can't do them, but I would make small adjustments depending on your reaction. People with hypo have done both and found great success. Some needed to make adjustments and usually it was those that had more problems than just hypo.
Where the adjustments get made is throwing in break times during OPT and removing the supersets, going into straight, and then making the rest times a little longer.
You have to work with what you have. If and I say if as a possibility here, you have hypo, then you have to release that you need to work with your weakness. If you results are getting stalled or slowed or not progressing even with medication, then two reasons.
Training to hard/not recovery right.
Eating to much for your activity level.
Your "math" can get fuck up if you don't keep things on a steady and progressive but easier path.
My original diagnosis was based on "borderline" test results, so I am almost sceptical that I actually am hypothyroid. Of course that thought was also helped along by my gaining 20 lb in first three months on thyroid, so I've never weighed this much in my life. I am hoping to get in and get out, with something smart that works...
[/quote]
In my personal experience borderline means you still have some control.
If I were you I would do the OPT program with the adjustments I spoke of above. Focus on taking care of yourself and eating right. Does miss a beat with your intake, and I think you will get in and out just fine from what you have put thus far.
Leigh, thanks so much for the response. The info you provide all the time in the books and on your site really addresses things that a lot of people have not addressed and has been so helpful.
I have been hypo and on meds for it for over 20 yrs. When I was younger I didn't really find I needed to do anything differently but as I have gotten older (40 now) I find the approach mentioned in the Podcast really is what works best for me for fat loss.
After listening to this I think I am more confused than EVER!
I have been hypothyroid for 10 years, started out with Graves Disease, took radioactive iodine to kill my thyroid, so I do not have one period. After years of yo-yo-ing with my PCP and 1 medication I did my own research and came across Armour Thyroid. I went to see an endocrinologist and told him to put me on this. That has been about 1.5 years ago. About a month after being on it I felt like a brand new person. I still feel great. I jsut don't get enough sleep. I lost about 10 lsb right off the bat, just by being on Armour. I really didnt start losing weight until October of 08. Since that point I am down about 32 lbs more. With diet and exercise. I have been looking around trying to find the right program for me. I am member of the O2 forum as well. Great people there and good advice.
I am 5' 8" and 213 lbs right now. Goal is 155-160.
I have been reading your posting and finding out about different programs. Kinda doing the NROL4W. Watching what I eat though I don't track takes too much time.
But now I'm not sure about anything. I am not clear on the deficit you spoke about the 5 days down and then 2 up. That almost seems to me like a roller coaster. (not that I doubt you) I'm just not understanding what is supposed to work best for someone like myself. ANd the more info I look up the more confusing it seems to become.
I dont have money to spend so cannot purchase any books or anthing right now. But I am hoping you can clear some of this up for me.
What kind of program will for for a hypothyroid person looking to shed fat.
I'm not Leigh and don't have hypothryoid so probably shouldn't say anything here. But I am confused by your post. It sounds to me like on your current meds and with diet and exercise you have been losing weight and you're feeling better. Are you currently stalled? What is the problem exactly?
If it isn't broke then I don't see what needs to be fixed or that you would need to change what works for you just because you're hypothryoid. I don't think Leigh is saying that everyone with thyroid problems needs to always exercise or diet down in a certain way. Like everything your mileage may vary.
If you are having problems then I'd suggest you outline what the problem is and what your current exercise and diet are like and then you may get better suggestions on how to approach this.
Lynn, have you stopped losing? If not, then keep on doing what you're doing--it's working.
Eating at a deficit for five days and then upping cals for 2 ensures that the body doesn't think there's a shortage of food and thereby slow down metabolism (lower body temperature, less NEAT, etc). Some sort of variation of this (often called refeeds) are very common and not "roller coasters" at all.
One other thought is that if indeed you have stopped losing, you might want to consider tracking food intake even though, yes, it takes time and planning. It could be that if you stalled you're either eating more than you think you are or less. Simple fix to a simple problem.
Good luck!
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
I'm not Leigh and don't have hypothryoid so probably shouldn't say anything here. But I am confused by your post. It sounds to me like on your current meds and with diet and exercise you have been losing weight and you're feeling better. Are you currently stalled? What is the problem exactly?
If it isn't broke then I don't see what needs to be fixed or that you would need to change what works for you just because you're hypothryoid. I don't think Leigh is saying that everyone with thyroid problems needs to always exercise or diet down in a certain way. Like everything your mileage may vary.
If you are having problems then I'd suggest you outline what the problem is and what your current exercise and diet are like and then you may get better suggestions on how to approach this.
I guess I'm justlooking for the "right program" if there is such a thing. I have stalled. Have been sticking around 213 for a about a month or so. I dont really have a work out program quuote unquote yet I just look up things to do and just do them. I had been trying the NROL4W but can't always get to the gym everytime I need to do. I want to be able to say yeah on this day I do this, this day is for this.. and make it stick. So like my typical "routine" I try to get to the gym Mon, Wed, Fri. I will do lower first, squats, lunges, leg press, calf raises, then move on to crunches on the stablility ball just because I enjoy them then move onto upper. so for this i do push-ups, chest press with dumbbells, and tricep pull down with pully/rope. then i usually do about 30 min on the eliptical.
As for food, breakfast is 2 boiled eggs,and a whole wheat eng. muffin. snack is a bananna. lunch is tuna, on a whole when thin bun with a tbls of lite mayo and ff cottage cheese. snack is an apple. then dinner is not so strict. we eat a lot of chicken breast, turkey, and salmon once a weeek. If I do pasta it's whole wheat a lot of salds with lite italian dressing. I do a lot of lite cooking and clean eating recipies.
I guess I'm maybe looking for confirmation that what I'm doing is the RIGHT THING. I want this weight off so bad,and I think i'm always looking for the next best thing to try. Make sense?
Lynn, have you stopped losing? If not, then keep on doing what you're doing--it's working.
Eating at a deficit for five days and then upping cals for 2 ensures that the body doesn't think there's a shortage of food and thereby slow down metabolism (lower body temperature, less NEAT, etc). Some sort of variation of this (often called refeeds) are very common and not "roller coasters" at all.
One other thought is that if indeed you have stopped losing, you might want to consider tracking food intake even though, yes, it takes time and planning. It could be that if you stalled you're either eating more than you think you are or less. Simple fix to a simple problem.
Good luck!
Yes I have been holding steady at 213 for sometime. I have heard of "refeeds" but haven't looked into them because they really scare me. Last thing that would make sense to me is to eat more than I should, when I do do that I feel awful, guilty, mad at myself. So I dunno, it just doesnt sound like a good thing for me to be doing.
Yeah I know I should track but man you get behind one day and wham before you know it a whole week has gone by.
Yeah I know I should track but man you get behind one day and wham before you know it a whole week has gone by.
I'll tell you something. I don' t like tracking and I don' t do it consistently, but if you are not tracking and not doing a program, you have no basis to know what works and what doesn't. Period. You can justify it however you want to yourself, but unless you have some basis to analyze what is working and what isn't, you will waste a lot of time.
I hate tracking but I force myself to when I get stalled. You don't have to do it forever, but several days or a week can reveal amazing information about why you are not losing fat. Leigh has great stuff on this board about measuring and getting real about your portions, look around.
On the question of programs--we can talk about all the great programs that really work, or don't, but unless you are willing to commit to a program and do it, it doesn't make any difference. New Rules is pretty flexible and you can do it as few as 2 times a week, so I liked it a lot. There are lots of good programs, especially around these boards, and all will work, but you need to find one that you will stick to and do it. Or don't. But you can't say something doesn't work unless you actually do it.
as far as the program goes I didnt' say NROL didn't work, I just cant seem to get to the gym as much as it says to everytime. I'm wondering if this is the right program for me anyway. It's not a "fat loss" program. So should I look into a full body routine with cardio. Or a split. How often and how much cardio should there be since it's for fat loss and I'm hypo or does that not matter since i'm well controlled on meds. These are the questions I have. Just not sure what is best for someone like myself.
Thank you.
Quote:
Originally Posted by elisabethd
I'll tell you something. I don' t like tracking and I don' t do it consistently, but if you are not tracking and not doing a program, you have no basis to know what works and what doesn't. Period. You can justify it however you want to yourself, but unless you have some basis to analyze what is working and what isn't, you will waste a lot of time.
I hate tracking but I force myself to when I get stalled. You don't have to do it forever, but several days or a week can reveal amazing information about why you are not losing fat. Leigh has great stuff on this board about measuring and getting real about your portions, look around.
On the question of programs--we can talk about all the great programs that really work, or don't, but unless you are willing to commit to a program and do it, it doesn't make any difference. New Rules is pretty flexible and you can do it as few as 2 times a week, so I liked it a lot. There are lots of good programs, especially around these boards, and all will work, but you need to find one that you will stick to and do it. Or don't. But you can't say something doesn't work unless you actually do it.
as far as the program goes I didnt' say NROL didn't work, I just cant seem to get to the gym as much as it says to everytime. I'm wondering if this is the right program for me anyway. It's not a "fat loss" program. So should I look into a full body routine with cardio. Or a split. How often and how much cardio should there be since it's for fat loss and I'm hypo or does that not matter since i'm well controlled on meds. These are the questions I have. Just not sure what is best for someone like myself.
Thank you.
I'm doing OPT for Fatloss now from Leigh's e-books (do you have them yet?). There is also Metaburn. Both of these are 12 week programs with rest weeks, specific calories, and both are programs you can do at home with a few dumbbells or at the gym. You can buy the dumbbells on Craig's list or get them free at your local freecycle.org
Right now I'm using a pair of 5lbs, a pair of 10lbs, and 1 20lb weight. I own a pair of 15's and a pair of 20's and I got from freecycle a pair of 25lbs that were part of a plate and bar set.
Oh, I also bought a swiss ball on amazon.com (and a foam roller when I did REPAIR which I like). I consider these all long term investments and I use them every week. It does not take much space in my home.
I just re-read your post. I think you can still lose weight even without buying weights (as you gather them for free from freecycle.org)... just walk more. It is possible that you at 213 are now not moving around during the day as much as you are eating. Watching tv and computer burn the same as sleeping. What types of activities and how much do you do during the days? housework, gardening, walking, tidying or cleaning the house, what? and how many hours are you on your feet during the day?
No I don't have them, cannot afford to purchase anything right now. I have a treadmill at home, it's old but it works, I have 5 and 10 lb dumbbells and I do go to my husband's gym at his work and they have a lot of stuff I use minus the squat bar, it's just hard to try to get there soemtimes as I have a son who plays sports so trying to shuffle him to and from places and get my work out in is tuff, since its so far away. Never heard of freecycle.org I will surely look into that. have a swiss ball. During the day I have a desk job where my phone is attached to my ear. I try to walk 20-30 min at lunch everyday I am able to. I do garden, take the dog for her walk, clean and straighten up the house daily. I try to get to the gym at lest 3 times a week and the work out I do takes anywhere from 1 to 1.5 hrs.
Quote:
Originally Posted by Etana
I'm doing OPT for Fatloss now from Leigh's e-books (do you have them yet?). There is also Metaburn. Both of these are 12 week programs with rest weeks, specific calories, and both are programs you can do at home with a few dumbbells or at the gym. You can buy the dumbbells on Craig's list or get them free at your local freecycle.org
Right now I'm using a pair of 5lbs, a pair of 10lbs, and 1 20lb weight. I own a pair of 15's and a pair of 20's and I got from freecycle a pair of 25lbs that were part of a plate and bar set.
Oh, I also bought a swiss ball on amazon.com (and a foam roller when I did REPAIR which I like). I consider these all long term investments and I use them every week. It does not take much space in my home.
I just re-read your post. I think you can still lose weight even without buying weights (as you gather them for free from freecycle.org)... just walk more. It is possible that you at 213 are now not moving around during the day as much as you are eating. Watching tv and computer burn the same as sleeping. What types of activities and how much do you do during the days? housework, gardening, walking, tidying or cleaning the house, what? and how many hours are you on your feet during the day?
I agree with the above post. It is possible. I'm hypothryoid and loss 70lbs (which I've maintained). My stat's were very similar to yours. I think right now your diet is key....concentrate on making those life changes in your diet. Figure out what your eating calorically and try to figure out as best you can what you are burning and take it from there. I know tracking sucks, but honestly, that is how I maintain. Even when I cheat I just know where I am. If you don't want to track, figure out a system that works for you, ie make some people plans and exchanges where atleast you've got a better idea of what your consuming. Eliminate the tasting here and there and start introducing healthier options.
When I first started, I thought there where so many things I couldn't give up....If I had done it all at once, I would not have been successful. Plan it out and do it for the long haul....And then once you've reached one goal, plan your next etc.... My plan was to lose the weight and then embark on a good exercise program. It worked for me. I also can not stress enough the importance of just moving...things like parking further, or walking whenever you can. Every step adds up.
I also workout at home (I have three kids and a husband who's usually on extended travel due to work). I started slowly buying or finding things here and there. Now I've got everything I need to substitute exercises. I do like going to the gym but it's just too costly this year.
Anyway, best of luck to you! When you can, I'd definately second getting Leigh's book if not to follow the plan but for the information she provides. I think you'd get alot out of it.
I've been diagnosed hypo for 12 years and probably subclinical for 2-3 years before that. I'm also having difficulty with the concept of 5up-2down because I find the initial period of dropping calories the hardest. Well, the first day or two is okay, then the next few are awful, then I get used to it. But I do naturally "refeed" about once a week, at maintenance or slightly lower, so I should try it. I have to agree with Leigh about the charting, though. I have a system in place (and I know my calories) and it's key to maintaining sanity. It doesn't take long. I also find it helps, instead of logging what I do eat after, to log what I plan to eat and then update to what actually happened. It forces me to create a plan, and then if I deviate early I can compensate later.
I also find my weight fluctuates a lot, and I do look "peak to peak" or "trough to trough" meaning that one week I was steady at 132 and then later at 130, even though I'd gone down to 128 in between, I still saw the 130 as a good move. 128 is a trough, the 132 and 130's are peak.
I'm confused about the cardio/ intervals/ superset advice. Maybe because I've been working out for years, but a 45-minute interval session on the elliptical seems fine. I do go with multiple exercise sessions in a day rather than one long or overly hard workout. Lower intensity does seem to work in the sense of not ramping up my hunger, but getting a higher burn in seems to help get the kind of caloric deficit that will show through cloaking. And there's only so much walking, yoga, etc. I can do before I'm bored.
I agree with the above post. It is possible. I'm hypothryoid and loss 70lbs (which I've maintained). My stat's were very similar to yours. I think right now your diet is key....concentrate on making those life changes in your diet. Figure out what your eating calorically and try to figure out as best you can what you are burning and take it from there. I know tracking sucks, but honestly, that is how I maintain. Even when I cheat I just know where I am. If you don't want to track, figure out a system that works for you, ie make some people plans and exchanges where atleast you've got a better idea of what your consuming. Eliminate the tasting here and there and start introducing healthier options.
When I first started, I thought there where so many things I couldn't give up....If I had done it all at once, I would not have been successful. Plan it out and do it for the long haul....And then once you've reached one goal, plan your next etc.... My plan was to lose the weight and then embark on a good exercise program. It worked for me. I also can not stress enough the importance of just moving...things like parking further, or walking whenever you can. Every step adds up.
I also workout at home (I have three kids and a husband who's usually on extended travel due to work). I started slowly buying or finding things here and there. Now I've got everything I need to substitute exercises. I do like going to the gym but it's just too costly this year.
Anyway, best of luck to you! When you can, I'd definately second getting Leigh's book if not to follow the plan but for the information she provides. I think you'd get alot out of it.
Thanks MXwife and congratulations on your weight loss! That is wonderful.
I will look into getting her books i just have to wait awhile. I do do the small things like parking farther away. I try to get up from my desk when I can. I think I am trying to find the ONE thing that I can do to get this weight off. It doesnt seem there is so I'll just keep doing what i've been doing and try to again tweek my diet and see if that doesn't work.
Hey, folks, haven't posted in awhile, but I thought I'd chime with my fellow hypos because I, too, have recently listened to the aforementioned podcast.
Mojo, sounds like you're floundering (mmm, flounder...), but you've been given plenty of good advice from the vets on the board.
My advice: Hypothyroidism is NOT A FAT SENTENCE. You have to believe this. I've been over your weight (at 5'6") and am now 169.6 and losing. Join me, won't you?
My suggestions:
1. Listen to Leigh's podcast five times in a row. It's what it took for it to click with me.
2. Weigh and log every morsel that passes your lips along with your feelings about it.
3. Treat fat loss like a startup business. You have to have a plan and you have to give it a chance to work.
Leigh's approach to in the podcast made sense enough for me to give it a try. Though I LOVE to lift heavy and have been for months, I told myself I'd back off of that and try her advice for a month. ONE MONTH. I started a week ago and it's working already. I know it's early yet, but morning stationary bike rides (30 mins) one day and bodyweight exercises with extra rest time the next have relieved some anxiety for me. I'm concentrating on getting my daily NEAT up and now my apartment is SUPER CLEAN.
Also, I HATE LOGGING FOOD WITH A PASSION ONLY RESERVED FOR CHILD MOLESTERS, but when I stopped losing, I could go back and see what changed over time. I also logged my feelings about what/why I was eating, which was great in seeing what caused me to compulsively overeat / stress eat, etc. Found an interesting fact: I always overate the day after my heavy lifting sessions. Who knew?
Businesses run on performance, and based on your comments, winging it isn't really working for you. Pick a product (fat loss), set a goal (lose 10 pounds) and make a directed, planned effort to achieve your goal (diet, exercise, stress relief, sleep). I can't say there's ONE thing you can do to lose weight, but maybe a group of small things you can do that will help you get there. But you really do need a plan. Leigh offers one. Take her at her word and try her suggestions (more agressive deficit, light workouts, upping that NEAT) for one month and reassess. It's actually less work than you're doing now trying to get to the gym and such.
You need to put effort into your 'business' if you expect to succeed.
HTH
FWIW - My stats: Female, 41, 5'6", med. bones, 169.6 (as of a.m. weigh in), hypo 10+ yrs, currently on Armour 90/60. Goal look: hot. Goal weight: college weight of 147 or whenever my body looks like it did.
My version of Leigh's plan (assuming a 2k cal burn): for my sedentary, writerly self, my 5-day cals are 1300/day (35P/45F/20C), which I double on my 2 up days (2600 cals @ (20P/20F/60C). Also, I take .5mg-1mg sustained release melatonin for chronic insomnia most nights.
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I really should leave the house...
Hey, folks, haven't posted in awhile, but I thought I'd chime with my fellow hypos because I, too, have recently listened to the aforementioned podcast.
Mojo, sounds like you're floundering (mmm, flounder...), but you've been given plenty of good advice from the vets on the board.
My advice: Hypothyroidism is NOT A FAT SENTENCE. You have to believe this. I've been over your weight (at 5'6") and am now 169.6 and losing. Join me, won't you?
My suggestions:
1. Listen to Leigh's podcast five times in a row. It's what it took for it to click with me.
2. Weigh and log every morsel that passes your lips along with your feelings about it.
3. Treat fat loss like a startup business. You have to have a plan and you have to give it a chance to work.
Leigh's approach to in the podcast made sense enough for me to give it a try. Though I LOVE to lift heavy and have been for months, I told myself I'd back off of that and try her advice for a month. ONE MONTH. I started a week ago and it's working already. I know it's early yet, but morning stationary bike rides (30 mins) one day and bodyweight exercises with extra rest time the next have relieved some anxiety for me. I'm concentrating on getting my daily NEAT up and now my apartment is SUPER CLEAN.
Also, I HATE LOGGING FOOD WITH A PASSION ONLY RESERVED FOR CHILD MOLESTERS, but when I stopped losing, I could go back and see what changed over time. I also logged my feelings about what/why I was eating, which was great in seeing what caused me to compulsively overeat / stress eat, etc. Found an interesting fact: I always overate the day after my heavy lifting sessions. Who knew?
Businesses run on performance, and based on your comments, winging it isn't really working for you. Pick a product (fat loss), set a goal (lose 10 pounds) and make a directed, planned effort to achieve your goal (diet, exercise, stress relief, sleep). I can't say there's ONE thing you can do to lose weight, but maybe a group of small things you can do that will help you get there. But you really do need a plan. Leigh offers one. Take her at her word and try her suggestions (more agressive deficit, light workouts, upping that NEAT) for one month and reassess. It's actually less work than you're doing now trying to get to the gym and such.
You need to put effort into your 'business' if you expect to succeed.
HTH
FWIW - My stats: Female, 41, 5'6", med. bones, 169.6 (as of a.m. weigh in), hypo 10+ yrs, currently on Armour 90/60. Goal look: hot. Goal weight: college weight of 147 or whenever my body looks like it did.
My version of Leigh's plan (assuming a 2k cal burn): for my sedentary, writerly self, my 5-day cals are 1300/day (35P/45F/20C), which I double on my 2 up days (2600 cals @ (20P/20F/60C). Also, I take .5mg-1mg sustained release melatonin for chronic insomnia most nights.
Tiggy, Thanks for the post I wish my writing skills were as fluent as yours! I will indeed need to listen to the podcast again. I have begun again trying to track food on FITDAY dinner is probably the hardest part for me as my evenings are busy. I went to the gym yesterday 30 min eliptical and 30 min of lifing working both upper and lower. Plan to go back today for more cardio, maybe some lifting.
I do know that being hypo is not a fat sentence, I am just wishing my time was already up! Though I did think that for most of the last 10 years. I have slowly come to realize that is not true after finding many people who are dealing with this thing and who lead "normal" healthy lives. i also need to make it a point to get enough sleep that is an area I definitly lack in most because I try to stay up to spend time with the hubby who is a night owl and doesn't understand my need to go to bed at 9 pm even though I have to get up at 5 am. I don't make it to bed until 10 or 10:30 nightly. But how do you explain to someone who can't understand that you cannot function well on 6-7 hrs of sleep. I normally just deal with it durning the week and then on Saturday's I sleep in until 10. but since I've begun working 2 saturday's a month that is not working out either.
so anyway I hope to have good news to report back, I am working on a 13 lbs loss over the next few weeks, that will get me to my first "BIG" goal of 200 lbs.
Ok, I just re-listened to the podcast and I have a couple questions. Leight talks about doing a deficit of 45% for 5 days. and high 2 days, but where are the numbers coming from. How do you find what your maintenance is? Is it the bodyweight x 12?
Ok, I just re-listened to the podcast and I have a couple questions. Leight talks about doing a deficit of 45% for 5 days. and high 2 days, but where are the numbers coming from. How do you find what your maintenance is? Is it the bodyweight x 12?
Help!!!
Bodyweight x 12 isn't bad, but check this out!
http://www.freedieting.com/tools/calorie_calculator.htm#. Input your numbers and hit the 'advanced' button. I use the Harris-Benedict formula. Plug and play around with them.... but one piece of advice: try not to overestimate your 'activity' level. I tend to err on the lower side of activities to 'compensate' for my hypo situation.
After a couple weeks of tracking your calories and weighing/measuring yourself before your two UP days, you should be able to see what your deficit is doing. If you're not losing, maybe the cals need to come down, and the activity, up. If you're losing at all, more power to you and keep it up.
These calculators are great for breaking down macros (protein/fat/carb) stuff too when you get to that point. Play around on the site. I think you will like.
Oh, and one more thing: YOU MUST GET YOUR SLEEP! Sleep has a direct bearing on carb metabolism and lack of it can make you hungry, too (I'll serach for the article and link it). My best friend from college couldn't function without 9-10 hours of sleep, so she found a way to get it. No apologies.
Those are both great sites Tiggy thanks for posting those. I have today stated to try to do Leigh's plan of 5 low and 2 high so we'll see how it works out. I plan on doing some gardening when I get home and a bike ride.
Thanks everyone for their input, it means a lot!
Quote:
Originally Posted by Tiggy
Bodyweight x 12 isn't bad, but check this out!
http://www.freedieting.com/tools/calorie_calculator.htm#. Input your numbers and hit the 'advanced' button. I use the Harris-Benedict formula. Plug and play around with them.... but one piece of advice: try not to overestimate your 'activity' level. I tend to err on the lower side of activities to 'compensate' for my hypo situation.
After a couple weeks of tracking your calories and weighing/measuring yourself before your two UP days, you should be able to see what your deficit is doing. If you're not losing, maybe the cals need to come down, and the activity, up. If you're losing at all, more power to you and keep it up.
These calculators are great for breaking down macros (protein/fat/carb) stuff too when you get to that point. Play around on the site. I think you will like.
Oh, and one more thing: YOU MUST GET YOUR SLEEP! Sleep has a direct bearing on carb metabolism and lack of it can make you hungry, too (I'll serach for the article and link it). My best friend from college couldn't function without 9-10 hours of sleep, so she found a way to get it. No apologies.
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