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.
NORL4W and low carb diet. Didn't start counting calories until I was pretty close to goal and things starting plateauing (ie I was taking in too many calories).
50# in one year (1997). Was a couch potato who ate tons of fast food and junk. Bought a treadmill and walked (slowly, then faster, then jogged), joined Weight Watchers and did points. Got "Make the Connection" (Bob Greene & Oprah), followed their exercise and diet suggestions while on Weight Watchers...
Have continued to evolve with lifting and body recomp, but that was the beginning.
Just the reader's digest versions, it doesn't have to be extensive . . .
I lost 40 pounds in eight months.
Did you count calories the whole time? (what ranges?)
I read a great book by Barbara Rolls "Volumetrics" which basically flips your thinking around to eating mostly veggies, fruit and proteins (which for me always includes my calciums), with moderate whole grains. This is based on "low-energy density food". Meaning that a food with high liquid will have low-energy density and you can eat more of it. One cup of grapes equals less than one quarter cup of raisins. Eat the grapes because its much more filling in the long run (more satisfaction) which is what you're looking for---eat more food, feel full longer!
I always count calories on everything. I have a small "handy-dandy" notebook that I log in my food, food groups, exercise, notes. It's never missed a day since I started.
What type (if any) exercise did you do?
I started off with 3xweek dvd cardio with toning at home. I never "counted" my daily walking or biking because I don't have a car and we live/work in a small very walkable town. I easily get in 10000 steps 4-5 days a week. Those were just bonus burns. As I got stronger and my endurance built, I added another cardio session with toning to the week. Finally, I added a straight cardio free day (no weights or toning).
When did you 'modify' your plan, i.e. start including weight lifting etc?
I did toning from the beginning. My most favorite all time is the FIRM's 500 calorie burn dvd with Kelsie Daniels. 60 minutes with 500 calories. It's intervals of 5 minute cardio, five minute toning, five minute cardio, five minute toning. I love it. When my endurance got too much for that, I would stop the dvd near the end and add 20 or 40 minutes additional straight cardio to increase my time, then went back to the dvd for a final toning session and cool down. I love the cool down since it focuses on my core muscles, hamstrings, and back.
How long did it take you?
Oh, I mentioned above. It took me 8 months (1.5 pounds per week steady).
Any really dumb mistakes?
1) Love the food your eating at every single meal.
2) Every bite counts, every exercise counts. I never cheated because I had severe pain in my knees. But I kept at it because I know that every calorie counts whether eaten or burned. And I was the MOST focused person and it took me 8 months. It is not easy.
The best lesson I learned along the way was that I was not actually on a diet I was on a new way of life. I can't ever go back to the old way. I've tried it and boy that's just not possible. You can only have one or two meals in a single week (and I eat four meals a day) that has high calories. Otherwise, I'm eating really seriously yummy but always healthy food.
3) try following www.3fatchicks.com. I love the site and it was the best support, information, and chat group along these last eight months. I'm now hanging out in the "featherweights" (people with just a little more to go) and "maintainers" (those who have reached goal and need to stay focused).
I've been a bit MIA, but I'll jump back in with this post!
Weight Watchers here too. Let's see... I lost 56 lbs to make it to goal in 31 weeks. I set my goal at the top of what WW allows just so I could attend meetings for free. By 52 weeks I was down to 65 lbs lost total, and that's about where I am maintaining for now. So that's 65 lbs in a year, although the first 55 or so came off much more quickly than the last 10. I'd still ideally like to lose another 10, but I'm okay with it if I don't.
My husband also lost about the same amount in the same time. My mom just hit 41 lbs in WW (and she's been doing it since about March), my dad lost 40, and my sister lost about 50 and has been maintaining for a while now.
My husband and I tracked pretty religiously, and still continue to track usually, although we sometimes slack off a little while still trying to eat healthy, and then buckle back down to more consistent tracking.
I didn't start doing more than walking until about 20-21 weeks into my weight loss, at which point I had already lost 44 lbs (I'm looking back at my spreadsheet for all this data, LOL).
So, yeah, that's about it.
ETA: Oh, the questions!
Did you count calories the whole time? (what ranges?)- WW points obviously. I can't remember what points I started with 30 maybe? They decrease gradually on WW.
What type (if any) exercise did you do? Only walking for the first 20 weeks or so, then I joined a gym and added in weight lifting and running or elliptical. I'm now playing racquetball about 3x a week, which is a hell of a calorie burn.
Any really dumb mistakes?- No, not really. I like WW because it doesn't really label any food as BAD. There are not so great choices, but you can work anything into the plan without really cheating, as long as you do so in moderation. That way you don't have to drown in guilt if you succumb to pizza one night. My biggest setback was vacation, but I did okay. I gained a few lbs, but they came off pretty quickly.
and most recently (23 lbs lost since January) following FLTS principles for the most part. I counted calories (1200-1300 5-6x/week, 1600-1700 1-2 days/week) and did weights and cardio more moderately than I had before (no NROLW training or HIIT). This combined with some counseling to deal with the stress/emotional eating issues and studying principles from the book Intuitive Eating worked very well.
I used a very simple, very balanced diet plan that I made up after a little of my own research:
3 servings of protein/day (serving being the ol' deck of cards method)
3 servings of dairy
3 servings of carbohydrate
3 servings of fruit
3 servings of fat (nuts, peanut butter, salad dressing)
4-5 veggies
Have maintained the loss and have been recomping for 4 years since then.
__________________
Mike Pipes
Massive fat loss survivor and aspiring trainer in training
I gained 60 pounds when pregnant from August 2007-May 2008. Lost 30 initially in the 6 weeks after giving birth just from nursing/hormonal changes, baby weight, etc. Took 25 off over the course of 6 months on WW while nursing (the plan has an allowance for nursing and I was too intimidated to try and figure out a caloric intake that would not compromise my milk supply). Lost 10 pounds since then using OPT.
Did you count calories the whole time? (what ranges?)
Counted points during WW. I was clearly at a deficit but who knows what amount.
Now I range from 1400-1700 calories. According to GWF, I burn 2300-2700 a day.
What type (if any) exercise did you do?
While on WW I did 3 sessions weight training and 2-3 sessions of cardio. Now I am following Leigh's OPT program. Next week I am taking a week off then starting a new round of it.
When did you 'modify' your plan, i.e. start including weight lifting etc?
WW stopped working for me mostly because I stopped counting accurately (i.e. being in a deficit). I also felt like a person with my educational background (physical therapist) could be doing better than using all my points on candy! lol
How long did it take you?
16 months after my daughter was born and I'm still not satisfied! I'd like to lose 25 more pounds of fat.
Any really dumb mistakes?
1. Stopping counting points/ calories. Its too easy to fool oneself
2. Skipping workouts- when I skip, I tend to throw good nutrition out the door with it.
3. Not setting high enough goals for myself/settling
Did you count calories the whole time? (what ranges?)
Nope never counted anything when I lost from 287 to 160. I ate less and eliminated the overprocessed white in my diet.
What type (if any) exercise did you do?
Walked, walked and then walked some more. Also did a bit of bike riding for fun
When did you 'modify' your plan, i.e. start including weight lifting etc?
Nope
How long did it take you?
About 16 months.
Any really dumb mistakes?
Not really other than I could have kept better records but it wouldn't make much sense now as my physical health is so different. It was nice losing and hardly ever getting on a scale.
82 pounds in 10 years and 3 months. seriously. Lost the weight slowly, practiced maintaining every 20 pounds or so. only one major gain during this time, late 2002, I went from 175 to 193 over a period of 6 months or so, but otherwise I have either been maintaining or steadily losing.
Did you count calories the whole time? absolutely NOT, but I find thedailyplate.com to be invaluable when I really need to get in fat loss mode. (what ranges? I am blessed with a very healthy metabolism, even though I was morbidly obese, so I never have to go very low in calories for very long.) my maintenance is 2200-2400 on days when I am completely resting now.
What type (if any) exercise did you do? all kinds, at first, walking, then running, swimming, biking, triathlon, weights, sculling, crew, hiking, kayaking. I have two jobs, so I don't ever get to do these things for more than about 5-10 hours a week, but if I were retired, I would do them more. I heart exercise!!
When did you 'modify' your plan, i.e. start including weight lifting etc? when I discovered NROL man version, and then subsequently NROL women version and this forum. changed my entire outlook on sports as well as my physique.
How long did it take you? 10 years and 3 months
Any really dumb mistakes?
1. you can't out-exercise a bad diet
2. you need to lift weights even when you are an endurance junkie like me.
3. if you have emotional issues that are attached to food, you will do better if you work with a professional therapist who specializes in eating issues.
4. if you are really into food, you will do better if you develop skills in the kitchen and learn how to make healthy food tasty, exciting and fun.
5. restricting entire categories of food, particularly if they are foods you love, can work in the short term if you have done number 3 above, but if you haven't, you could potentially gain weight when you inevitably add those foods back.
In Dec 2002, I weighed 345.
In July 2003, I weighed 250 (no calorie counting, just visual portions of good foods).
I've fluctuated between 230 and 250 for the past 5 years (tried a bunch of things).
I think I've finally figured out how to get down to 220 without losing much LBM (Lyle McDonald is an outstanding resource).
My biggest mistake was buying into anything that discounts the caloric balance equation of energy in vs. energy out. My sister-in-law was right after all.
LaraT and Wendy have some outstanding insight!
mpipes, what an incredible transformation!
Edit: One other mistake was believing that eating after 6pm matters.
Mike- I showed my husband your pictures and he said, "WOW!" He was really impressed with your transformation as well. I should post his pictures somewhere here too. His wasn't as dramatic as yours, but enough so that he knows what kind of hard work and dedication it takes to do something like that. Kudos to you, and everyone else here as well. Keeping weight off after losing, or deciding to lose again after regaining, all deserve applause and recognition!
Great questions!
I lost about 25lbs within 10 months post partum doing WW for nursing moms.(165lbs-140lbs) Weight came off slowly. I then started FLTS and OPT for a bit and realized I needed to count. Carb cycling started earlier this year at which my weight has plateaued where its at, which is really close to goal weight.
Start weight 165lbs-end weight 130lbs
Did you count calories the whole time? (what ranges?)
Nope, never counted on WW. Didnt start counting until weight hit 135lbs.
What type (if any) exercise did you do?
Teaching all my cycling classes. Walking, Teaching bodypump(Group Power), lifting,. Tried NROLW, tried OPT, and even tried a round of UD2.
When did you 'modify' your plan, i.e. start including weight lifting etc?
Changed calories along the way as weight went down. WW does it for you automatically. Later on, I did it. RIght now, I am eating between 1300 on low days and 1800-2000 on high days with carb cycling. Started lifting more seriously last year in the weight room. Changed my focus away from cardio and more on pumping iron.
How long did it take you?
Im 2 years PP
Any really dumb mistakes?
Yes! I worked with a trainer who has not boundaries and pushed me past my limit. I also didnt listen to my body. Didnt let it recover, pushed and pushed harder, and hurt myself. I am currently in rehab right now, and have to start slow again with the weights. Sux, but a lesson learned. I also didnt take diet breaks regularly like I should. I guess i just keep pushing until I break. Something I am trying to change now.
Edit: One other mistake was believing that eating after 6pm matters.
can't agree more on these two things. I have all of lyle's books, and I am using some of his techniques to lean out right now while maintaining my running performance. his experience helping athletes and the way he conveys that information in his books is second to none.
also just want to give leigh peele some credit here too. both have been extremely helpful to me during these last 20 pounds.
and the eating after 6pm thing--I guess it would work if this "rule" helps you limit calories. anything works if it helps you limit calories, at least in the short term. but there is nothing magic about this rule. it is just another way to limit calories.
I'm not finished (yet), but the successful time has been ~131 pounds in 21 months.
Did you count calories the whole time? (what ranges?)
Yes. I started at 1600-1700/day for the first month, couldn't maintain that. Went to 1800-1900 for the next two months. Then (with NROL4W) up to about 2200 on non-workout days, eventually coming back to 2000 on non-workout days and adding a PWO shake after lifting days. It still amazes me that I'm eating more than I was 131 pounds ago. I could probably lose weight faster, but I'm just not willing to cut calories further at the moment.
What type (if any) exercise did you do?
Cardio - walking only, Strength Training - NROL4W, NROL, Power Training
When did you 'modify' your plan, i.e. start including weight lifting etc?
After about the first 30 pounds (still well over 300lbs)
How long did it take you?
Not done yet, figure it will take another 16-18 months at a minimum.
Any really dumb mistakes?
Nothing seriously dumb this time. Stopping tracking doesn't work for me, at least not yet. If I start with the fuck-it-all attitude, and stop tracking, then I start gaining weight.
When I got here in January of '08 I weighed 171 (I'm 5'9.5)
I started out with NROL4W and in a 5 month period only lost 3 lbs, but I put on a ton of muscle.
Found Leigh's FLTS in 6/08 and lost 13 pounds - counted everything
Maintained for a little while - had ankle surgery in February '09
Started a calorie cycling plan - hit a then low of 155
Did a short stint with Lyle's Rapid Fat Loss in August '09 and dropped 8 lbs that is staying off depite not still doing the diet.
What type (if any) exercise did you do?
Was always lifting during this time, cardio
When did you 'modify' your plan, i.e. start including weight lifting etc?
Didn't start really losing "weight" until I weighed and measure my food
It's taken me 1 year and 8 months to lose 24 lbs, but there was plenty of diet breaks going on and I certaintly was doing some body recomping during the times that I wasn't strictly losing. Oh, and healing from surgery.
Still have a little lose, just doing it slowly so that I can run, too.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Lost 110 pounds in one year, including 50 pounds over a four-month span. 265 to 155. I was wrestling at the time. Insert dietary and training stereotypes here, and you'd be correct.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Over about a year, dropped from 240 to 200. Accidentally ended up with a "rolling thunder" phased approach to the loss:
First started eating slightly less junk (i.e. smaller french fries), made modest progress
Started some sporadic cario, more modest progress
Started sporadic lifting, more modest progress
Started calorie counting, more modest progress
Started heavier lifting... currently am hating life.
Well...I too am still on the road. My heaviest being a few years ago topping off somewhere in the 360's. I'm hovering around 300 now.
-Food was a HUGE factor, I've vastly improved not only the amounts I take in, but the quality of the food.
-Also started measuring and weighing food and tracking calories this made a HUGE difference for me.
-Before 2004 I had NEVER stepped foot in a gym except for HS gym class...now I go 5+ days a week.
-Boxing and lifting weights as well as other cardio has been the makeup of my most successful loss as of late.
Also, the addition of a certain online community of peeps with whom I share my daily struggles and progress has been a priceless asset.
Did you count calories the whole time? (what ranges?)
I did the first two years. Then I did Adam's Diet and TNT, which worked very well for me.
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What type (if any) exercise did you do?
Running for the 1st year, then added lifting and cut back on the running.
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When did you 'modify' your plan, i.e. start including weight lifting etc?
After about 6 or 9 months I noticed that I was almost at my "goal" weight and still had a lot to lose. I added strength training in an attempt to keep and add some muscle.
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How long did it take you?
I'm 6' 1", so 160 is pretty light. At 160, I still had plenty of fat to lose, but I would have been tiny if I'd kept going. I started cycles of bulking and cutting to up my muscle, then lose more fat.
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Any really dumb mistakes?
1. Believing that I was eating so little that my body wouldn't lose fat because it was in starvation mode.
2. Going months with no progress because I thought something would eventually happen.
How did YOU lose YOUR weight?
Linear Mode
