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Need help with the last 25 pounds



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4EVERNESS
Posts: 1,105
3/21/13 5:32 P

Sounds like you're bulking, bodyshaping? I just want to lose and tone...I'd been thin all of my life, but then had a job with a bunch of heavy lifting, then switched to data entry, field rep, and working with boxes of books. I gained weight all centered to the front and a little on the thighs, as if I were pregnant again. I didn't like that look when I was pregnant...let alone at 52. :)



MPLANE37
SparkPoints: (65,088)
Fitness Minutes: (35,097)
Posts: 2,166
3/21/13 5:05 P

After a while, the body gets used to its new environment made up of reduced caloric intake and some exercise. Any further fat loss becomes very difficult or unlikely.

The way around this is to change the type/intensity of your exercise. Eating less calories won't help. You might even end up increasing your caloric intake depending on how intense your workouts become. Ideally you would get into HIIT to the extent you can. It is hard to change the routines, but if the routines don't change in the right way, any further fat loss will become unlikely.

The other exercise type that will really jack up your metabolism is heavy lifting. 10lbs is not heavy. Think of squats, deadlifts and rows. Start with body weight exercises, once they become too easy, shift to barbell.

I personally used to run 10k's several times a week, but would never get as hungry as after an intense heavy lifting session. Even running 10k's several times a week, my target weight was almost unreachable. But then I changed my target; instead of watching my weight, I decided to watch my body fat %. Now I do heavy lifts 3 times a week, and HIIT twice a week. HIIT is harder for me than lifting heavy. I am eating at or slightly above the maintenance, but I have hardly put on any fat. Judging from increasing reps and weight lifted, I have even built muscle, although it is hard for me to judge exactly how much.

Hope this helps.

Edited by: MPLANE37 at: 3/21/2013 (17:10)


4EVERNESS
Posts: 1,105
3/21/13 12:25 P

The first day, I did great..lost 2 lbs, but then I was doing it all wrong. So, I met their min nutrition requirements, feel like a beached whale and lethargic, and gained back a lb.



TREESEC
SparkPoints: (104)
Fitness Minutes: (0)
Posts: 4
3/21/13 10:46 A

Thanks to everyone for the input. A little more on my daily routine: I am consuming anywhere between 1200 and 1500 calories per day, on a rotating basis, so one day I will have 1200 and the next 1400 or 1500, then back to 1200. I walk at a very brisk pace for at least 3 miles per day, up to a maximum of 5 miles...that is also done on a rotating basis. I eat lean meats, fruits, and vegetables and do not consume any potatoes or bread. I also use dumbbells, now 10 lbs, up from 8 lbs, at least 3 to 4 days per week. I realize that I am not going to lose weight as quickly as I did at first, but I do have a goal weight and a date by which I would like to lose that weight. Again, thanks for all the input.



4EVERNESS
Posts: 1,105
3/19/13 5:00 P

You're doing great! But like seeing orange on here is not incentive enough? LOL



PEBBLESOHARA
SparkPoints: (748)
Fitness Minutes: (1,224)
Posts: 48
3/19/13 4:53 P

50 lbs? Thats amazing!

The last 20 are kinda hard. I know a few weeks ago I posted a comment about how difficult it is to loose that last 10-20 and got some great responses.

Someone suggest switching up my routine and suggested High Impact Interval training. Before I had been doing strength training vids, yoga, and cardio and nothing was really happening.
I started doing some shorter plyometric workouts and 10 minute toning vids with shorter cardio bursts and got sore again! I also added in a physical activity I really like but was new to, a type of Trapeze/Dance, and got sore in new places.
Before I knew it I made it past my plateau and lost another few lbs in the past few weeks! I guess varying your routine could really help, and making sure that you really like whatever exercise you are doing. Hate running? Try Dance. Hate the Gym? Try monkey-bars in the park! Just make sure you eat enough good stuff!

Edited by: PEBBLESOHARA at: 3/19/2013 (16:55)


UNIDENT
Posts: 33,498
3/19/13 2:16 P

Congrats on the 50lbs gone!

However, no, someone with 25lbs to lose will NOT lose it as fast as someone with 75lbs to lose. Your weight loss slows down.

This actually is normal, and fighting it will tend to slow or stall weight loss, or even lead to gain!

As Heather stated, you want to ensure your goal date for those 25 pounds left is 8-9 months away.

You're just not fat enough to lose faster than that.

BTW, I hope the level of exercise you're doing is no more than you plan to maintain doing for your lifetime. Otherwise - what do you think happens when you hit goal weight and stop exercising like that? You should never exercise beyond a "lifetime" level. Then just eat in consideration of that level of exercise to create an appropriate deficit. But since you want a small deficit anyway, there's no need to exercise excessively.

Edited by: UNIDENT at: 3/19/2013 (14:17)


MPLANE37
SparkPoints: (65,088)
Fitness Minutes: (35,097)
Posts: 2,166
3/19/13 1:39 P

What is your current body fat %? What body fat % are you aiming at?

If you find it impossible to lose any more fat, you may be at a body fat % that requires different measures to lose any more fat.



JENNILACEY
SparkPoints: (74,253)
Fitness Minutes: (61,795)
Posts: 2,489
3/19/13 12:07 P

If you've been on a calorie deficit for a year, your metabolism has likely adjusted to the low calorie intake. A lot of long term successful dieters will take a break from their calorie deficit and return to eating at maintenance for while. This should raise your BMR again. Try a month or two of eating at maintenance and then return to your calorie deficit. But if you don't want to take that leap of faith quite yet, I'd recommend calorie cycling. Try Tom Verunto's 3-1 zig zag plan. Eat 3 days at -20% TDEE and then 1 day at maintenance or even slightly above. Then repeat.

But you can't expect to lose weight as quickly as you did in the beginning. The less you weigh, the less calories you burn (lower BMR) at rest and at exercise. You can also not safely create the same calorie deficit as you did when you were heavier. My weight loss has slowed down signficantly in my last 30 lbs. But calorie cycling always seems to rev up my metabolism when it *really* slows down and I'm able to squeeze out a few more pounds.

Edited by: JENNILACEY at: 3/19/2013 (12:10)


DRAGONCHILDE
SparkPoints: (56,685)
Fitness Minutes: (14,252)
Posts: 9,613
3/19/13 12:02 P

The less you have to lose, the slower it will come off. As our bodies approach their goal weight, they strive for homeostasis; now that you have 25 lbs to go, you can safely attempt to lose about .5-.75 lbs per week. Attempting to lose anything more than that will run the risk of slowing your metabolism and sabotaging your efforts.

Have you saved your settings recently, and updated them to reflect your recent changes? Working out more won't necessarily make you lose more.



SERGEANTMAJOR
Posts: 6,412
3/19/13 11:56 A


Without access to more specifics as to what your nutrition and workouts consist of any response would be nothing more than a generic guess without substance or specific application.



TREESEC
SparkPoints: (104)
Fitness Minutes: (0)
Posts: 4
3/19/13 11:36 A

In the last year I have lost 50 pounds, and I am currently 25 pounds from goal weight. Problem is that my weight loss has decreased even with introducing weight lifting and more rigorous workouts. Does anyone have any ideas as to how I can ramp up my weight loss? I am on a strict diet with lean meats, fruits and veggies, and exercise 5 to 6 days a week. Thanks



 
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