I go back and forth on this sometimes though as I think Leigh also has a point about get in get out regarding weight loss as opposed to being on a diet for years. I'd probably get more done if I'd be more diligent regarding the calories. On the other hand there is no get in get out when you live with diabetes and you really do have to make food and activity a lifestyle change not a diet that you're done with after you take off x amount of pounds. At least not if you want to keep your eyesight and kidneys etc.
As much as I think Leigh is very smart about fat loss in general, I have mixed emotions about her 'get in get out' attitude. I know for myself I need to make sure that I can maintain what I do. Cutting calories more might bring me faster weight loss, however, in the past that has always led to rampant overeating eventually. With having a lot to lose, I think it's important to find a new way of eating. I might feel different as I get closer to goal, but it's not so easy to get in/get out when you start with a large amount of weight to lose. I've seen a lot of examples of women who start with large/fast losses and can't maintain that style of eating. They often end up almost back where they started. Those high losses give them a lot of encouragement, but they can't keep up the restriction.
Diana - I agree with you. Almost EVERY great principle of fat loss I have read on this site, where they are much more (always?) attempted to be based on the current science have undergone change in the last few years. Humans have successfully/ unsuccessfully eaten and dieted on plethora 'systems'. In addition when the throw in the clinker that for medical reasons you have to eat within some particular parameters I don't think you can add more than a few minor parameters to your already limited diet. Add to that a couple strong personal likes/dislikes that you will follow regardless, or at least I have a couple.
Thanks everyone for the comments. This past week has gone well all in all--certainly better than the first two weeks of February. Not that things were really bad but I need to do better if I'm going to take this weight off.
In summary: Feb 1 to Feb 14 Calories in: 1795 average, range 1465 to 2670. 8 out of 14 days were <1700 (my calorie goal max). GWF burn: Average 2419, range 2110 to 2609 Deficit: Average -623, range -1078 to +560
Feb 15 to Feb 21 Calories in: Average 1511, range 1342 to 2090. 6 out of 7 days < 1530 GWF burn: Average 2385, range 2143 to 2604 Deficit: Average -874, range -514 to -1041
Meeting my training goals has been variable some days good and some days not so good but overall pretty realistic for a crazy month.
Scale is not really budging again. It certainly isn't something that hasn't happened to me before (ie will appear to stall for several weeks and then show a drop) and I am certainly retaining a little water so it's possible things are going along as to be expected.
Or it could also be that the numbers don't quite add up and I'm not in as big of a deficit as I hope to be. But at least now I have more concrete information to make decisions on. I'm logging all my food and it's weighed the majority of the time so I'm reasonably sure my calorie intake is as accurate as can be realistic. And the GWF gives me a better idea of my activity throughout the day. So I should be able to use all this information to settle on a caloric intake that will achieve steady weight loss.
At least that's my thoughts.
Hubby may have had another bout of diverticulitis--they're not totally sure as the symptoms weren't as specific as the first round. He's on antibiotics again though and seems to be doing better.
Scale is not really budging again. It certainly isn't something that hasn't happened to me before (ie will appear to stall for several weeks and then show a drop) and I am certainly retaining a little water so it's possible things are going along as to be expected.
Spoke too soon. Finally a drop in scale weight of 3 lbs. Obviously water weight masking the losses but still...it's encouraging. I also might try to stick closer to 1500 calories instead of 1650 and see if that also helps too.
As much as I think Leigh is very smart about fat loss in general, I have mixed emotions about her 'get in get out' attitude. I know for myself I need to make sure that I can maintain what I do. Cutting calories more might bring me faster weight loss, however, in the past that has always led to rampant overeating eventually. With having a lot to lose, I think it's important to find a new way of eating. I might feel different as I get closer to goal, but it's not so easy to get in/get out when you start with a large amount of weight to lose. I've seen a lot of examples of women who start with large/fast losses and can't maintain that style of eating. They often end up almost back where they started. Those high losses give them a lot of encouragement, but they can't keep up the restriction.
Hi Anne and Diana,
I'm looking around at PT FItness friends' journals before I start one myself for deficit... Nice to see both of your progress and your logging... and exercise programs... I'm really out of the exercise habit... Just trying to get 5000 hobbling steps in with my recovering foot.
I think I am gonna name my new journal here "Get In and Get Out" and I think that is what I am going to try to do, to see if I actually can get results. See if Leigh's ideas can really work with me and my new GWF. I have 25 fat pounds to lose, and it would be totally wonderful if I could lose 4-6 pounds per month instead of 1/2 pound per month...
I'll announce when I begin it (probably March 1).. but for now, I'm enjoying looking around at your journals...
Copying and pasting from challenge update into my log. More later.
January Photo:
March Photo:
Stats:
Goals:
I am unhappy with the results overall. I'm losing less scale weight than the numbers add up to. (GWF burn - food intake should be about 12 lbs down over the past two months.) I'll muse more on this in my log.
I have lost inches though.
I have been 100% compliant with food logging. The only foods not weighed are when eating out or when somebody else cooks but even then all is logged.
__________________
February Summary: Calories In: Average:1712 Range: 1292-2670 GWF burn: Average: 2398 Range: 2110 to 2688 Deficit: Average: -686 Range: +560 to -1078 And was in a deficit all but one day per GWF this past two months.
February Expected Weight Loss:-5.49 Actual Weight Loss: -1 lb per challenge stats
2 month expected weight Loss: -11.75 lbs
Actual Weight loss: -4 lbs using challenge dates for stats; -7.5 lbs taking highest and lowest weight in January and February.
The expected weight loss is calculated on totals in vs out per gowearfit (ie not averages) and takes into account less than stellar compliance the first part of February. I would be very happy if I had actually lost 12lbs but it didn't happen.
Cardio: 7 hours for February Weight training: 2 hours only logged although I also did some circuit training several days which is under the cardio tab.
So I am definately not pleased with the lack of scale weight loss. It does appear to be less than expected even with some allowance for water retention. So conclusions: My food logging is accurate so that's not the problem. All of my food is weighed with the exception of eating out in restaurants or what others cook. And even then my estimates (which are few) are 100% logged and I try to be careful not to underestimate. I would be ok with my level of compliance if I had actually lost the expected weight the past two months but I didn't.
So therefore I believe that either the GoWearfit is overestimating my current burn/maintenance or my "metabolism" is somewhat suppressed or both. I do honestly believe that at my weight I should be able to lose at least a pound a week.
So options:
1. Continue as is. I am losing weight just slower than expected. Patience grasshopper.
2. Drop my calories by about another 10%. Aim for 1300 to 1500 instead of 1500 to 1700.
3. Take a diet break now. I was planning to take a break in April (after 3 months of a deficit). Would a break now help ie is the problem suppression and hormones being off? According to GWF even when I eat over my planned calories I'm still in a deficit so it's possible I haven't eaten at "maintenance" for months maybe even years on end now and what I thought were breaks really weren't breaks at all just less of a deficit.
4. I'm also starting to track how many times I go over in planned calories due to correcting hypoglycemia vs just screwing up.
5. Increase activity. I could be better about planned exercise. However I'm not sure how much more general activity I could do without more surgery on my ankle or pain meds. So increasing activity some limitations there.
I wish I had answers I have been using GWF two weeks and keeping a deficit of 500+ cals a day. I lost weight the first week and gained it back the second I need to give it longer but will probably go with adjusting for a 10% error. I have been eating 1300-1600. I think if you can cope with the risk, I would try and eat at estimated maintenance for a week or two, BUT there is a big risk of some weight regain which could be discouraging. However, logically you should be able to eat much more and lose weight it sure aint easy this weight loss. sorry I can't help, only empathise.
I am unhappy with the results overall. ..... I have lost inches though.
Diana,
I'm just reading a bit of your log. I'm trying to decide whether to start a new log here at JP Fitiness or over on FLzine.com...
I think your "under bust" change of -3.5 pounds is worth pride. I think there were MANY MANY months I was losing 1 pound per MONTH, and my pants were not getting looser, but I was unaware that my thighs and under bust were really getting smaller.
I do really empathize with your frustration about the GWF showing you that the FACTS say you should have lost maybe 12 pounds for 2 months, which didn't happen.
I daydream that what Leigh says about calories in and out will equal fat loss as a scientific fact will actually happen for me, but hmmmm... and it feels so MUCH better to reach a target than it does to do everything right and still not show results. It's so dis-empowering, and then you have to pull yourself UP again in spirit and action.
Well, the graph trend is still DOWN.
And we'll all be here when you report 199 on the scale!!!
Sorry things are so frustrating for you right now! Keep logging, keep the faith... your trend is down, so even if it is going slowly, you are still losing!
Only time for a summary here--not sure why I'm so busy right now just am. My daughter has had a rough couple a weeks that may have something to do with it. (She's been experiencing chronic migraines for about a year and half now and some recent med changes didn't agree with her and so she's been incapacitated again these past two weeks. They've changed some of the things back and so hopefully things will settle down with her. I hope so I can't imagine what it must be like to have a nearly constant migraine. Anyway that has eaten up a chunk of time what with multiple dr's appts and of course with call backs etc.)
Anyway so far March has not been necessarily good but not bad either. I've been weighing almost all of my food and logging everything I eat daily in Crosstrainer just not here. So far my average intake is around 1700 calories (higher than I'd like) and my average GWF burn 2300 making the average deficit right around -650 calories.
Weight is stable not losing but not gaining either. Although I think I'm still losing inches as my clothes feel loser. I don't take measurements between challenge checkins so will know more in a couple of weeks. The GWF data is interesting in that I think I can definately see a gradual decline in activity and burn as the weeks go on. It will interesting to see what happens after I take a full diet break soon here. I've finished 11 weeks on and am planning on a one or two week break in the beginning of April.
I did post some questions in the Fat Loss Troubleshoot forum and it is possible that there's enough water retention masking the losses. And this would hold with my pattern of maintaining for a while followed by a sudden drop. Anyway I've decided to plug away for now since I'm so close to a break anyway and decide later what to do.
I'm also a little torn about how much protein to be eating. I know here the advice is more more more and I am eating more than previously but I'm having a hard time believing that I need to have 130 to 150 grams daily. That seems excessive to me. I'm also a little concerned that it's so far removed from the traditional medicine recommendations/viewpoint and since each side can pull studies supporting their recommendations even the research doesn't help too much. For the moment I'm leaning towards doing something that's inbetween the two recommendations and that I find sustainable. In the long run it's what you can sustain that's going to be most important not necessarily what's text book perfect.
Oh and on a last note I did go in for a followup on my ankle as it has been probably about 3 years since I've been to the dr and over 4 years since my last x-ray. The arthritis is considered advanced and is down to bone on bone for about 1/3 of the joint and the rest is pretty bad too. I should be able to get a few more years out of it though before needing a fusion especially if I can lose some weight. So that's a good thing. But my limitations are permanent and while it's good to be as active as possible it's also important that I don't push beyond my limits either. The surgeon would actually prefer I not do any lower body weight training with weights and also wasn't too crazy about some of my cardio choices either. I pretty much do my lower body stuff body weight only already and as long as I'm not aggravating things I plan to continue to do what I tolerate. He also said water aerobics or swimming would be better (as did Julie and Leigh) which I will eventually look into. Right now the local classes available conflict with my schedule. I think once Rachel graduates (this year) I'll have more options incorporating that in. He did ok both the bike and elliptical though although he said to watch the bike as that may bother it.
Future wise the surgical options/advancements are still rather bleak. Joint replacement for ankles still has a high failure rate within just a few years and if that happens they usually end up amputating the foot. Fusion may provide some relief pain wise. He did say most people end up walking normally afterwards as the rest of the foot learns to compensate. However that surgery requires a long long recovery anywhere from 2 to 4 months 100% non weight bearing and that's with a normal recovery excluding complications or like for me potential slower healing due to diabetes. I went nuts being non weight bearing for 3 weeks my last surgery so I'm dreading a longer bout. And then of course not to mention the additional recovery once you can start walking again. But apparently there are now more options for driving now in that it's legal to drive with left foot and also there are some temporary hand controls that can be added to your car. But I tell you though there's no way I'm having any more surgery until I figure out how to carry a cup of coffee on crutches. It's gets old drinking it in front of the coffee pot balancing on one leg.
And lastly, current pain control options are not so good either. There is now a lot of concern about long term use of NSAIDS and kidney and cardiac damage so I don't take much pain meds. Steroid shots can only be done so often and the synvisc is several hundred dollars and not covered by insurance. Fortunately for the most part though I'm used to the arthritis and the pain is tolerable right now as long as I don't overdo things. And as the weather warms up it should feel even better and I may be able to get a little more day to day activity in. Oh and I'm back on glucosamine. It's funny how they keep going back on forth on that one it helps, then they say it doesn't, now apparently they are saying it's beneficial. Based on past experience it does nada for me but also can't hurt anything so will try that again.
So all in all I'm a little bummed about all this. As a nurse I figured I'd eventually have back problems or shoulder issues from the job but who'd a thunk a 20 some odd year old injury would be impacting me more.
But it's also an added incentive to keep plugging away at trying to take off a few pounds. Any weight loss will help with the next few years and plus if I end up going ahead with a fusion any weight loss will make living on crutches for several months much easier.
Diana - to use a bad metaphor - you have a full plate. And look like you are putting a realistic and positive spin on things. I am doing some thinking about what kind of lower body exercises you could do (most of our muscles are there which is why they help so much) which do not involve ankles. Are you facing any other lower body issues if that were solved?
Anyway prayers, my admiration, and cheerful thoughts - Rob
He also said water aerobics or swimming would be better (as did Julie and Leigh) which I will eventually look into. Right now the local classes available conflict with my schedule. I think once Rachel graduates (this year) I'll have more options incorporating that in. He did ok both the bike and elliptical though although he said to watch the bike as that may bother it.
I don't know your local pool/gym obviously... but if a water aerobics class can't fit your current schedule, perhaps you could just do some walking in the pool on your own sched? Or get a flotation device and jog without impact? My docs prefer me in the water as well, and I can tell you that you can get a pretty darn good workout moving against the water. This may depend on the usage in your pool though. At my gym, there's always one lane open for walkers if no class is being held, but other lanes are open for it if no one is using them. Could be worth looking into if you need the option before your daughter graduates.
Anyway, it's natural to be bummed with our limitations. But we just gotta proceed and do our best anyway. Hang in there!
Diana - to use a bad metaphor - you have a full plate. And look like you are putting a realistic and positive spin on things. I am doing some thinking about what kind of lower body exercises you could do (most of our muscles are there which is why they help so much) which do not involve ankles. Are you facing any other lower body issues if that were solved?
Anyway prayers, my admiration, and cheerful thoughts - Rob
Thanks Rob. I actually have quite a few exercises I learned in PT/rehab that I can do--step ups on a lower step, side steps, band work, floor work type of stuff etc so I think I'm good there. I think he mainly doesn't want the added weight. Also any posterior chain work is ok although I can't do conventional deads but romanian or stiff legged deadlifts are ok. And all things considered my range of motion is actually pretty good so there's a lot I can still do.
Quote:
Originally Posted by graycyn
I don't know your local pool/gym obviously... but if a water aerobics class can't fit your current schedule, perhaps you could just do some walking in the pool on your own sched? Or get a flotation device and jog without impact? My docs prefer me in the water as well, and I can tell you that you can get a pretty darn good workout moving against the water. This may depend on the usage in your pool though. At my gym, there's always one lane open for walkers if no class is being held, but other lanes are open for it if no one is using them. Could be worth looking into if you need the option before your daughter graduates.
Anyway, it's natural to be bummed with our limitations. But we just gotta proceed and do our best anyway. Hang in there!
Cynthia
Thanks Cynthia--the public swim hours are limited at the high school (which is closest) as lessons, and team training/competitions take precedence over adult/public swim lanes and times. The YMCA is further away and has more availability but costs an arm and two legs here so I'm not sure if I want to go that route. Anyway thanks for the suggestion.
Quote:
Originally Posted by foodfromafar
One question: Are you getting 7-8 hours of sleep a day? That was a huge factor for me in stalled scales.
I just checked and am averaging just a few minutes less than 7 hours for the past 28 days. That is a good suggestion to watch though as it's something I don't pay much attention to.
I'm going to try and be better about posting daily. Even though I'm tracking faithfully on my own I think it helps having the extra accountability and what not posting here.
Monday March 16, 2009
Intake: 1285 calories, 125 g protein, 51 g fat, 81 g carbs
Didn't wear the gowearfit today.
Training: OPT C1 planned for today or tomorrow but may do light cardio instead. I had some mild shoulder pain last week like a mild strain or I slept on it wrong. I took last week off of lifting and it feels ok now but may still need a few more days. I figure I don't need any more injuries so am being cautious.
Diana, just wanted to add my support here. You're dealing with a lot and I really feel for you. Great attitude though, I wish you the best with everything that's going on in your life.
I'm going to try and be better about posting daily. Even though I'm tracking faithfully on my own I think it helps having the extra accountability and what not posting here.
Monday March 16, 2009
Intake: 1285 calories, 125 g protein, 51 g fat, 81 g carbs
Didn't wear the gowearfit today.
Training: OPT C1 planned for today or tomorrow but may do light cardio instead. I had some mild shoulder pain last week like a mild strain or I slept on it wrong. I took last week off of lifting and it feels ok now but may still need a few more days. I figure I don't need any more injuries so am being cautious.
Extra accountability doesn't hurt. Too bad about the pool. Hopefully when things clear up a little for you, you can then try a class. The nice thing about water is it can help a lot for activity that tends to be painful otherwise.
Given you are in a calorie deficit, being a little extra cautious on the injury prevention front is not a bad thing!
Calories: Yes 1385 Macros: Yes Protein: 123 g Fat: 55 Carbs: 106 (including fiber) Fiber: 21.4 Activity: No, running late and too tired.
I've decided not to post Gowearfit daily info as I'm using it primarily more to get an overall average or baseline rather than hit daily activity goals. Plus I figure it may keep me looking at the big picture rather than it doesn't add up. I still plan to plug the numbers into the spreadsheet and continue tracking the expected deficit and weight loss etc but not so frequently.
I need to give it longer but will probably go with adjusting for a 10% error. I have been eating 1300-1600. I think if you can cope with the risk, I would try and eat at estimated maintenance for a week or two, BUT there is a big risk of some weight regain which could be discouraging. However, logically you should be able to eat much more and lose weight
Linear Mode
