I need help loosing 100+ lbs.

[Mariposa24]

Hi all. I'm new to this site and I have read most of the posts on here over the last couple of days. There is some really good information here. This is why I'm hoping I can find some help.

Although, I don't think I see many women here, you guys hopefully can help. [img]smile.gif[/img]

Here is my story. I'm a 30 year old woman, I weigh 240lbs (on a good day 239) and I'm 5'2". I haven't always been this heavy. I used to weigh a normal 115-120 lbs. I can't say that I was skinny but I was certainly fit. I was a dancer, a cheerlearder and a very active person. After a life changing event, I gained 80 lbs in 5 months. Over the last 12 years I have not gone below 200 lbs. I have tried several diets and have worked out a lot. However, I have not been able to stick to it.

Now, I'm 30 and I realize I haven't got time to waste. About almost 3 months ago I started working out 5 days a week for two hours a day. I've missed a few days here and there, but nothing too long. I have changed my diet somewhat, but I'm still working on getting this under control. I realize that this is a BIG part of it and I'm working on changing my diet. As of right now, I have lost a total of 0 lbs. Nothing, nada, zip, squat!!!

Needless to say, I'm very frustrated! My friend tells me that I'm loosing fat and gaining muscle but I'm getting frustrated.

This is the most dedicated that I've been to working out and changing my life, and yet this is the only time I haven't seen results.

Here is my typical week:

Monday - 1 hr coreboard (aerobics/weights) and 1 hr kickboxing.

Tuesday - 1 hr pump/define with little cardio and 1/2 hour treadmill or some other cardio or Pilates

Wednesday - 1/2 spinning - 1 hr aerobics class with weights

Thursday - same as Tuesday

Friday - 1/2 kickboxing and 1/2 spinning

Saturday - Tai Chi (not all saturdays)
Sunday - 1 hr spinning (not all Sundays)

I've added breakfast to my diet, a salad or light sandwhich for lunch and a very small dinner (this is my biggest problem).

Please, please, please help me determine what is going on and how I can change this. Do I add more cardio?? Do I eliminate weights??? Do I add more weights??? What do I do???

My gym just got some Power Plate machines and I will try that on Monday. I'll try anything and everything that won't kill me.

I'm tired of people telling me I have a beautiful face. I want to be healthy, fit and HOT!

Any suggestions?!

Thanks in advanced and sorry for the length of this post.

Rosy [img]smile.gif[/img]

[castufari]

Have you addressed your life changing event? That would be a good place to start.

The TT fat loss might be a good option.

Read the Adam's Diet post for some eating help.

[Mariposa24]

I have tried to deal with that event and I realize that it is a mayor block mentally. It's a little difficult to deal with so I had put it away and ignored it for years. I believe this is why the weight has stayed on.

I'm sorry, but what is TT? I'm new to forums and boards and I'm a bit green in the language used.

Thanks,
Rosmery

[castufari]

Turbulence Training, in the Fitness Faq. Lots of GREAT info there.

[Q.]

dear butterfly (mariposa),

PLEASE stick around here and continue to seek the support from this group! Yes, you are the person who has to make this happen but it's very hard, as I'm sure you know, to do it alone. There are lots of supportive and very knowledgable people here so take advantage of it!

MY OPINION is that you don't need to do anything particularly different right now and changing your cardio vs weights wouldn't make a whole lot of difference at this point. You know that it took time to put the weight on so it will take time to take it off. It's really very simple... you just have to burn more calories than you consume to lose weight. If you aren't losing weight with those activities, then you are probably cheating on your diet too often. I would ignore those people who are telling you that muscle weighs more than fat. Yes, it does but so what... you still need to weigh less for your health!

I think it's important that you added breakfast but I'd take it a step further and space out the same quantity of food your described over 5 to 6 meals, if you can. The diet suggestions above were good info but just spread that out over the day.

As your body gets more used to exercising, then I'd add more weight training (muscle burns fat, fat doesn't burn fat) but I think it's important right now to just keep the activity level high and the diet under control.

I'm sure others will offer suggestions, too, but my $.02 is just don't give up and don't panic when results don't come right away. JUST KEEPING WORKING TOWARD YOUR GOAL NO MATTER WHAT!

[Mariposa24]

Thanks Q!

Yes, it is hard and I have cheated on my diet. However, I had assumed that I would have lost at least a pound or two by now, diet or not. I guess I'm wrong.

I have seen some changes in my heart rate, I use a HR monitor while working out. I would reach 85% to well over 90% within minutes of working out. Now I can stay around 75% to 80% for most of my workout. So that has improved.

I was wondering if doing something like a Slim Fast or something like that for a few weeks or so is a bad idea. I know it's not a solution, but maybe it can help me learn portion control and shrink my appetite. Would that be really horrible at this point?

I have read some about TT as Castufari suggested and I'm concerned that it doesn't say much about cardio. That is except to say that it's not of much good.

I've always thought cardio was essential to weight loss, especially at my weight.

When I started working out about 3 months ago my fat % was at a whopping 43%, by my scale. Which, needless to say scared me to death. Now it's 48%!!! You can see my desperation.

Like I mentioned before I will have to get stricker with my diet. As of tomorrow morning, it's done!

I need all the help and assistance I can get. So I truly appreciate all your feedbacks.

I never thought I would still be having this battle in my 30's but here I am. So I look forward to my next battle... keeping the weight off (I HOPE).

Thanks again!

Mariposa (Butterfly) [img]smile.gif[/img]

[Q.]

The first obstacle is to be completely honest with yourself! I'm not preaching here... I have the same problem. It's not rocket science but it's damned hard. It might be the hardest thing you ever do but, when you are successful, it'll be the most rewarding thing you will ever do in your life! I dropped a pretty good amount of weight a few years back and, when the positive feedback starts coming in, it'll keep you going forever. You have to also look at the consequences for giving up. You will feel WORSE than you do now for having quit. DON'T EVER QUIT... PROMISE ME!

First of all, you really need to know how many calories you should be taking in as compared to how many you ARE taking in. Desperate circumstances call for desperate measures so counting calories is necessary. Spend this evening looking over the FITDAY website. Create an account and use it frequently. Learn it inside and out! Once you get a GOOD feel for what you need and what you are taking into your body (calories), that will be a HUGE help. Once you know this information, you can't fool yourself anymore.

By the way, my wife buys SmartOnes. If she is buying them, I know they are the best buy. The one I just looked at was 270 calories. I don't know how many calories are in Slimfast but there are ways to get more nutrition without getting too many calories.

From what you said about your heart rate, sounds like your body is adjusting to the activity and that's a good thing. I really would just keep doing what you are doing now, if these are things you enjoy, but just make sure to keep your activity level up and keep pushing a little harder all the time. The detailed workout routines can come later but, IMHO, I would stick with what you are doing because it seems balanced enough between the "cardio" and resistance for now. I believe the main thing is to just keep moving.

I look for "exercise opportunities" in my daily life. I haven't taken an elevator in three years. I tend to park at the FARTHEST spot at the store rather than circling for a close in spot. In the course of your daily life, just look for little things you can do to excerpt some effort. Can you touch your toes? Then do some every once in a while when no one is looking. Can you do a body squat? Then get up from your chair during whatever you do during the day and knock out a few. Just keep increasing the activity level and we'll worry about workout specifics a little while later.

I'm not a pro so someone else may have better suggestions but I'm pretty confident that the main goals for you right now shold be to get your diet in order and get your body moving as much as you can!

[Mariposa24]

Q - What a wonderful website!! Thanks so much!!!!

I just signed up and I will be on it tonight.

By the way, you are absolutely right, I must be honest with mysefl at all times. It's hard when I've lied to myself for so long. However, it must be done and that's difficult.

A lot of my problems root from my head, so I'm working on that as well.

You have my word that I will continue working out and I will give this my all to change my dieting... for life.

I used to buy those Lean Cuisine type meals but that got boring. I've also been considering doing the Nutrisystem program, but that's a bit costly for me.

In any case, my diet is going to improve. I'll keep working out, I don't think my friend (co-worker and workout buddy) will let me stop.

Once I reach 199 lbs. I will throw a party and you are all invited!!

Thanks very much for your words and encouragement!!!

Mariposa

[TrainingGirl]

Welcome to the forum Rosy...you have come to the right place [img]smile.gif[/img]

The thing that appears to jump out to me in reading your post is the following...

I've added breakfast to my diet, a salad or light sandwhich for lunch and a very small dinner (this is my biggest problem).

Is this all that you are eating throughout the day? If you are not eating enough, your body will hold on to what it has, and could be why you are not losing anything. I know it sounds odd to say eat more to lose weight, but your body needs a certain amount of nutrients and calories just to maintain daily living. If it's not getting this, it holds onto what it has.

[BRITISHBULLDOG]

training girl is right,eat more my friend but more of the good stuff,try eating chicken,turkey,eggs and tuna especailly as i have seen people lose alot weight eating this type of food.I would eat around 4 meals a day maybe then there isnt a chance of you getting hungry and eating shit!!Once you have come up with a diet please post it so we can comment as we all love to help here.I have seen people around the same weight as you drop a few stone in a matter of 3 months atleast and i think if you get strong mentally you could do it.

Just coming on here and asking shows us that you want to do it!The biggest thing is to get used to eating healthy,most people are used to eating shit.There is lots of help and advice the rest is up to you,i will look forward to hearing your progress over the next few months and good luck on your journey.

[karky]

ive heard you should eat 6 small meals each day.

[Kevin T.]

Karky, you're right about the 6 meals. It's recommended you eat 5-8 meals a day, spaced out about 2-3 hours apart. The size depends on what your goals are. For me, it's eat alot, eat often. I'm trying to put on mass and get stronger. Spacing out your meals allows you to keep your insulin levels more consistent, decreasing the spikes and drops. For those looking to lose weight, find out your caloric intake need and then divided by however many meals you're going to eat a day (5-8) and then you'll have an idea of how to distribute your food throughout the day. I still try to eat a bigger breakfast because I can't eat again till lunch in school, but I'll eat right after I get home from school and will be snaking on good foods for the rest of the day. My schedule looks like this:
-Breakfast-anywhere from 5:30-6:00
-Lunch-as early as 10:30 on mondays and the latests is 11:30
-Snack-around 3:40 when i get home or around 3:00 if i have food for the bus
-Dinner-anywhere from 5:30-7 depending on whats going on at my house
-Snack-somewhere between 9-10

so, I usually have 5 meals a day. I'm always snacking at home and on the weekends, I add that sixth meal in between breakfast and lunch-the time depends on when I wake up.

Hope that helps clear things up [img]smile.gif[/img]

[K-Court]

Welcome to the board, Rosy. You've come to a great place. I wish you luck with attaining your goals. I don't have much to add to the advice that the others have given. I would however highly recommend using Fitday to keep track of your caloric intake. I have found it an invaluable resource both when I've been trying to lose and to gain weight. It's not only a good tracking tool but it's a good motivator too - knowing that you have to log that extra cookie is often all it takes to resist the temptation! You'd be amazed at how an extra 100 calories here or there can screw up your plan.

I wish you well on your quest. Please stick around and let us share in your accomplishments!

[Mariposa24]

WOW!!! I can't believe there are so many people interested in my success and progress! This is great!! Thanks everyone! You are all fuel under my fire.

Well, I have to say that today I'm proud of myself. I went to have lunch and I made some really good choices... I resisted the temptation BIG TIME!!!! I feel great! Especially since I fit into a size 18 this morning!!!! YIPPY! I feel like a little girl, I'm so happy!

I did go on FitDay and entered my info for yesterday. I got to say, what an eye opener!!!! I thought I had done ok but in fact it was not good at all. I will do this daily to make sure I'm on track.

Eating more meals during the day is something I need to condition myself to do. I was used to eating lunch around 1 or 2pm and then dinner around 10pm and that's it. Like I mentioned, I added breakfast and that has made a difference. I feel hungrier earlier but I can't eat too much. I get full really quickly.

If I were to keep cut fresh fruit around all day at work and pick at it, is that a good idea or is that too much sugar? What about fruit juices like O.J., are those not good? Sometimes I need to have something other than water and tea.

Thank you again to everyone, I'm truly happy and honored to have such knowledgeable people take an interest in my well being and success at being fit and healthy.

Mariposa

[Q.]

"If I were to keep cut fresh fruit around all day at work and pick at it, is that a good idea or is that too much sugar? What about fruit juices like O.J., are those not good? Sometimes I need to have something other than water and tea."

I could give you my opinion but you now have the tools to determine this for yourself. Go look up whatever you are wanting on Fitday. It'll tell you the calorie count. If you are using prepackaged juice products, look at the label. PLEASE tell me that you're not buying the kind that has HIGH FRUCTOSE CORN SYRUP for a sweetner! That stuff is the kiss of death!!! Avoid it at all costs!

Having said that, I would say eat the fruit but do it in moderation. I take my lunch everyday (because I work out during lunch) and I'll put an apple in there. I THINK (I actually haven't checked) the fiber content is high and the carbohydrate (sugars) are relatively low. I often cut it in half and eat half on the way to the gym and the other half with my salmon when I get back, which I eat just about every lunch at work.

Maybe a MODERATOR could move this discussion over to the DIET section if they think it's more appropriate...?

Keep us posted! By the way, it occured to me that I used to call butterflies "flutter by's" to my daughter... a little play on words.

[rem1956]

Good morning Rosy. Welcome to the "family". Glad to have you here. I can't add much to what has already been suggested, other than perhaps to monitor your body fat % once a month. That is the only real way to know if you are losing fat and gaining muscle. It's also a really great motivational tool. when you see your BF go from say 30% to 27% to 24% and your weight is staying the same...that's a good feeling!

In any event, stick with us and keep posting. We all learn from each other and everyone here is caring and committed.

[BFG]

Rosy welcome and good luck you can do it but you need to slack back on the training and sink more efforts into the diet, I knoiw what its like but you will burn out get demotivated and give up. been there seen it done it and now walked the talk, maybe not quite 100lbs but not far off.

OK stop focusing on the clothes think of your jeans or skirt size tis the best way, throw those darn scales out the window, as you get fitter the weight will loss will be noticeable.

Set yourself small targets 100lbs is a mountain to face and you are trying to run it like a sprinter whereas you are in this for the marathon. Set yourself bitesize achieveable goals. A drop in dress size, another notch on a belt and so on. And reward yourself along the way the odd treat and I mean odd now and again aint gonna kill ya.

Right: Wanna lose weight? Guzzle like a fish. your body simply can not metabolise fat without water. Aim for 2 litres a day to start with, if its warm where you are aim for ice cold that will burn 700 cals a week, it all helps.

The calories: simply you put less in than you expends you will lose weight. But drop it too quick and the body will store the fat (we're like camels really).

Weights are your friends, you can bust the weight in the kitchen, but use the gym for efficiency to tone and tighten as you go. It took me 2 years to lose mine but gradual is better, no stretch marks no loose skin. (I could have done it quicker but had a life to live)

keep your thread on here going, and maybe even post a sample weeks diet up. We can give ya hints as to where to shave some extra calories off.

Pin that motivational picture on your bedroom door say everyday that will be me, Im gonna do this.

never say never you will plateau it doesnt mean to say throw evrything out it just means its time to rejig your diet or training a little.

get a personal trainer, even if its only once a month, they are worth their weight in gold. So many people have such poor form they pretty much waste their efforts.

And if ya wanna keep it up I used to diet Monday 9am to Friday 5 pm at the start that kept me going but after a few months and the weight was going I thought why bother letting loose ath the weekend and I didnt except everynow and again

So here's hoping that 2006 sees you lose the first 50lbs fire the questions away and let the Rosey Challenge begin

[BFG]

sorry second para meant

Stop focusing on the scales! doh sorry

[canuckguy]

Rosy, there's been lots of good advice here already, but I'll chime in with my 2 cents, because I've already fought - and for the most part, won - the battle you're facing now.

Number 1 - Weight loss is 80% diet. It is a lot easier to eat 500 kcal less, than it is to burn 500 more. It might only take 5 minutes to eat it, but it will take an hour or more to burn it off.

Fitday is a great tool for tracking what you've eaten, but can also be invaluable for planning what you're going to eat. Use it to put together a meal plan for the next day, then stick to it.

Figure out how many calories you should be eating each day. Use the Harris-Benedict calculator for an approximate guide. Here is one link:

http://www.annecollins.com/calories/...eeds-women.htm

It calculates a maintenance level of about 2,850 kcal/day based on moderate activity. To lose one lb/wk, take in 500 kcal less each day. You can probably safely and easily drop your daily intake to 2,000 kcal.

You should severely restrict, if not completely eliminate any liquid sources of calories. That means soda, juice, milk, beer, wine etc. Stick with water as much as possible. The following are OK: Clear tea - green preferably; black coffee - in moderation; diet soda - ditto. As Q said, you're better off eating a piece of fruit than drinking the juice. Higher in fibre, and leaves you feeling full.

I met with a new PT this week - Craig Ballantyne -who you'll see on these forums if you stick around. His number one piece of advice was "Eat more vegetables". Cut up some carrots, broccoli, whatever else you like, and have this to snack on during the day. Again, high in fibre, low in calories. No dips or dressing though!!!

If it comes in a box, don't eat it. That's a bit of an oversimplification, and probably impractical for most people, but the general thought holds true. Build your diet around unprocessed foods as much as possible.

Stick with the weight training - in fact, do more than what you're doing now. As you lose weight, you will be losing both muscle and fat. If you want to keep your BF% going down, you've got to maintain as much LBM as possible. Craig has a TT program designed specifically for fat loss, as well as several others designed for women.

The biggest problem with steady-state cardio - it doesn't care where it gets its fuel - fat or muscle. A better cardio choice if fat loss is your goal is High Intensity Interval Training - HIIT for short. Basically, after you warm up for 3 - 5 minutes, go all out for 30 seconds, then bring it back down to an easy pace for 1 min. Repeat 6 - 8 times, then do another 3 - 5 minute cool down.

Good luck.

[yovwmon]

“Let your workout be a mental reward and the physical rewards will follow.”

That statement is what keeps me going. I am not necessarily in your shoes although I can understand you frustration, I haven’t lost a pound in months and I normally don’t have a hard time loosing when I am up as high as I am now.

Don’t let your frustrations get the best of you, keep trying and you will achieve you goal.

[BFG]

re the cardio not always the best route to go, let the diet burn the cals and let the gym tone and tighten.

If you do like weights then go for slow speed 10 up 10 down, aim for 1 set with a weight you can do 6 and aim for 8 reps. Get your cardio from the intensity. so keep the rests to a minimum.

Its far easier when carrying weight to do this than it is run or whatever else. My colleague who did the challenge alongside me followed the routine too he managed to loose over 30lbs in 12 weeks from doing that and superhydration (the more you drink the less water you retain if its cold it burns even more cals and also keeps you fuller).

Dont let plateus (someone tell me how to spell that darn word) or scales tell you where u are look long term and you will achieve.

Can give you a training routine and diet plan for this but would reccomend you get a trainer like JP to take ya through it .

Note to JP is there anyway you can keep tabs on a thread like this personaly ie it emails me when Rosy posts, would like to keep her going on this one having faced the same mountain.