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ROXIGIRL
SparkPoints: (40,284)
Fitness Minutes: (63,359)
Posts: 1,892
9/16/12 6:39 A

Thank you.

Will try to eat more protein and decrease carb intake. With regards to strength training i do Jillian Michaels Ripped in 30, No more Trouble Zones at least 4 times a week and workout does include using weights.

Must admit that I am not so keen on drinking too much water as it makes me go to the bathroom many times. Its like been pregnant again!



ARCHIMEDESII
SparkPoints: (137,820)
Fitness Minutes: (206,950)
Posts: 20,455
9/16/12 6:12 A

ROXIGIRL,

One thing to consider is whether or not your recent increase might be a result of water retention. Ever notice your weight goes up during TOM ? Most women tend to gain weight during their menstrual cycle. Is that a fat gain ? Nope, it's nothing more than a temporary water weight gain that passes in a few days. You may also notice that pants that normally fit comfortably get some what tight. That's usually because of bloating.

So, it's possible you might be experiencing some bloating and water retention. That's pretty common in women.

Could you have gained five pounds of fat over the last six months ? Have you been tracking your food choices ? If not, you could have been mindlessly eating enough to cause that five pound gain. 200 calories here or there may not seem like much once in a while. but if it was something that happened on a daily basis, those calories could add up fast.

Now, here's the problem with weight gain. It's easy to gain weight. It's hard to take it off. So, if it took you six months to put the weight on, it's going to take at least six months to take it off. That's because the closer a person is to a healthy weight for their height, the harder it is to lose any excess.

Also, take those body fat scale readings with a grain of salt. Your body fat might actually be lower than 18%. if so, then you definitely don't need to lose five pounds.

There is a way to drop a clothing size without changing the scale. What are you doing for strength training ? if you're not doing any strength training along with your running, I'm going to encourage you to take. Add lean muscle. Muscle is dense. A good strength training program could help you lose 1-2 clothing sizes. It's just a matter of adding some lean to your frame. Also, a good strength training program can help tighten you up. running won't do that.

So, instead of trying to lose five pounds, why not start strength training to increase your lean muscle and lose a clothing size ?




ROXIGIRL
SparkPoints: (40,284)
Fitness Minutes: (63,359)
Posts: 1,892
9/16/12 1:23 A

Well. Its not a scale i am worried so much but my jeans being more tighter than usual. With regards to body fat - it wasn't done by professional but my Tanita scale



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
9/15/12 8:07 P

Hi,

So are you saying your currently have a body fat percentage of 18%? If so, this may be the weight your body functions most efficiently at. There comes a time when we need to let go of control that the scale has over us. The scale only tells you what you weigh. It cannot measure your health or fitness. If it weren't for the gravitational pull of the earth, none of us would have a clue what we weigh. This is why it is important to look beyond the scale.

Coach Nancy



ROXIGIRL
SparkPoints: (40,284)
Fitness Minutes: (63,359)
Posts: 1,892
9/15/12 7:05 P

Hi Nancy,

Thank you for your reply. I would appreciate all the help i can get.

My height is 5 ft 1 and my weight is 56 kg which is around 124 pounds. I do not consider myself overweight. I might have complex of a big girl - i used to be slightly chubby in my teens and was told that i was fat by a boy when i was 10 years old.

Anyway, my weight has increased by 5 pounds in the past 6 months. This could be due to me increasing my running distance and feeling more hungrier than usual resulting in more food. Again, I have been running for over 10 years. My muscle mass stayed same with increase in weight and body fat (from 16 to 18%.)

What is bugging me is if i have increased amount of my training ( running and doing more DVD workouts) - how come I do not see any difference. I eat fresh food, love my fruits. I actually do like eating healthy. Very proud to say that i have never tasted MacDonald's in my life.

Don't know what else can i do. I even started counting calories for a first time in my life. I am doing something wrong - not sure what

Thanks again for listening





ROXIGIRL
SparkPoints: (40,284)
Fitness Minutes: (63,359)
Posts: 1,892
9/15/12 5:11 P

Done. Ops. One day when i was feeling weak and tired i had little indulgence session. with mini ice cream. Usually i am not into over eating.



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
9/15/12 7:38 A

Hi Roxigirl,

You should not have to go hungry to lose weight? In fact, not eating enough may slow your progress down and may lead to a bigger loss of lean body mass which is what most people work hard to preserve. And with blood sugar issues, you may want to talk with your doctor about a referral to a Registered Dietitian.

That being said, how tall are you? While you said you would like to lose 5 pounds, could it be that you are already at a healthy weight for you. Have you ever had your body composition taken? Losing weight and losing fat are not inclusive. Most people want to shrink the fat cells, while preserving their lean body mass (muscle, bone, organ and connective tissue). When that is the focus then it may take more time than just dropping weight.

I hope this helps!

Coach Nancy



ARCHIMEDESII
SparkPoints: (137,820)
Fitness Minutes: (206,950)
Posts: 20,455
9/15/12 6:55 A

If you go to your spark page. Click on the "edit" button. At the top of the page, you'll see a listing of items you can click or unclick. just click on the show food diary option and save your changes.





ROXIGIRL
SparkPoints: (40,284)
Fitness Minutes: (63,359)
Posts: 1,892
9/15/12 5:28 A

Thank you so much for your reply! How do i open my food diary? Dont know how to do it.



ARCHIMEDESII
SparkPoints: (137,820)
Fitness Minutes: (206,950)
Posts: 20,455
9/15/12 4:51 A

Hi, Roxi !

You don't have your food diary posted, so I don't know what you've been eating. Are you eating foods that are high in fiber ? Foods that are high in fiber take longer for the body to digest. That slow digestion helps keep blood sugar levels stable. Sugar is quickly digested. So, if you eat a sugary treat, the quick digestion causes a spike in your blood sugar.

Do you eat your meals with a bit of protein ? Protein is also sating and helps keep a person full for longer. So, nutrition experts tend to recommend that a person eat a combo of carbs/protein to help keep them full. Example, a piece of whole wheat toast with some peanut butter could be a snack that helps keep you full. An apple with peanut butter. Hummus on pita. just a couple examples.

Also, the reason you might be feeling hungry is because you're not eating enough on days you run. Let's say you burn 500 calories when you run. If you're eating 1750 calories per day, that means your body is only getting 1250 for the day. If you're very active, that's not enough to sustain your active day. So, you might consider eating a bit more on days you run.

Do you eat 6-9 servings of fresh fruit and veggies each day ? Getting back to fiber. Fresh fruit and veggies are loaded with fiber. So, if you were to increase the amount of veggies you eat, that would help keep you full for longer.

So, could you tell us a bit more about what types of foods you've been eating ? Would you be willing to open your food diary to let us look so that we could make suggestions ?

Right now, we're just taking educated guesses. the more you tell us, the better we can help you.




ROXIGIRL
SparkPoints: (40,284)
Fitness Minutes: (63,359)
Posts: 1,892
9/15/12 3:31 A

Hi ya,

Hoping to get some advice on eating. It looks like i can not find food that keeps me full for a long period of time. I keep feeling hungry every couple of hours.

I am quite active - do some running 3 times a week + doing some DVD workouts 4-5 times a week. And as a bonus i have very active 22 months old son.

What i would really like is to loose 5 pounds. I know it is not a lot but it means lots to me. For a first time in my life I started counting calories. The huge problem for me is to stick to my daily limit of 1570 cal. If I eat less I feel weak and I know for sure if I don't eat enough my blood sugar will go down and i can loose my consciousness. ( i am not a diabetic but it did happen few times to me in the past).

I eat around 1750 cal and exercise at least 5/6 hours a week burning at least 2500 cal.

I would appreciate any advice i can get

Thank you






 
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