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LISAWMI
Posts: 806
1/20/12 12:52 P

You have some great advice here so I am only going to say DONT GIVE UP! You can do it- keep at it and results will follow.



MYTURN4294
SparkPoints: (12,514)
Fitness Minutes: (8,503)
Posts: 33
1/20/12 12:22 P

Thank you for the GREAT Advise:) I am currently doing only the jumpstart challenge for strength daily. I will increase my strength workouts, definitely increase vegetables and fruits, and back off the intensity of my workouts:)

I truly appreciate your comments and help! New day and start!!!! Will keep you posted on my results!



ARCHIMEDESII
SparkPoints: (136,400)
Fitness Minutes: (205,145)
Posts: 20,285
1/20/12 12:08 P

Amy,

As I mentioned in my earlier reply, quality of the food you eat matters when it comes to weight loss. If you were to do your best to eat 6-9 servings of fresh fruit and veggies each and every day, you will see a change.

Also, if you want to decrease body fat, that means you need to increase lean muscle. At 5ft 3", 22% body fat implies that you carry a lot of lean muscle. Are you doing any strength training ? If you want to lower body fat, you need to increase lean muscle and that means strength training.

Can you do intense cardio ? Sure, but if you aren't eating enough to sustain your workouts, you won't lose weight. To be quite honest, you can't outrun a bad diet with exercise. If you want to lose weight, you've got to pay closer attention to what you eat. The extra exercise will make you fitter, but not necessarily scale lighter.

Also, you don't have to exercise so hard that you'll vomit by the end of the workout. I blame the Biggest Loser for that misconception.

My advice ? add at least one workout dedicated to strength training to your exercise routine. Stop exercising so hard that you're ready to puke. Do something FUN instead. And be mindful of what you eat. increase your intake of fresh fruit and veggies. try to go for 6-9 servings each and every day.

With time, you will see change.




MYTURN4294
SparkPoints: (12,514)
Fitness Minutes: (8,503)
Posts: 33
1/20/12 11:46 A

Thank you for the information:) The additional workouts have recently been added because nothing is changing. I have been working out intensely (doing one workout/day) for 3+years. I am the person who pushes themselves until they may throw up while doing a cardio workout.

I do not want to be the gym rat! I just need to find a way to feel better about what I am doing.

As for 20 pounds: I am currently 5 feet 3 inches and weigh in at 180 pounds. The goal I have set is 160 pounds with a body fat of 22%. I have been there before and know what I looked like and felt like:) Just really struggling right now in seeing any change. UGH!!!!

Again, THANK YOU:)



BAM0827
Posts: 3,023
1/20/12 11:31 A

Personally, I'd say 1500-1800 of good quality calories are probably good to sustain one good workout a day - not 2-3. More you workout, the more fuel you'll need to sustain those workouts. Eat too less and your body holds on to fat to survive. I'm not saying that is what is happening but keep in mind we don't have to become gym rats to lose weight.

Increasing fruits and veggies is a great start. I know I struggle with thinking if I stay in calorie range it's OK when I know that good quality calories are better for me.

Eating well and exercising is great for our health - the scale may not reflect it, our clothes may stay the same but our bodies thank us when we treat them well.

I glanced at your page and see you want to lose 20 pounds. Not knowing how much you weigh now - is that a realistic goal? If you're in the last 10-15 pounds it becomes harder. Our bodies like to hold on to fat so we have to find that balance of calories in and out - enough to lose weight but also assure our bodies it'll get the calories it needs.



ARCHIMEDESII
SparkPoints: (136,400)
Fitness Minutes: (205,145)
Posts: 20,285
1/20/12 11:28 A

Hi, Amy ! Your spark page says you're trying to lose around 20 pounds. but it doesn't say how tall you are. Depending on how tall you are, you could already be at a healthy weight for your height. Do you know your current BMI ? I know that's not the best way to gauge a person's overall health, but knowing your BMI would give me something to work with because right now, I don't now anything about you other than you're trying to lose around 20 pounds.

The closer a person is to a healthy weight for their height, the harder and longer it takes to lose any excess. Ask the members with the last 5-10 pounds. they'll tell you that it takes months to lose it.

So, why aren't you losing ? I hope you don't mind, but I took a sneak peak at your food diary. while you eat an occasional serving of fresh fruit and veggies, you're still way below the optimum of 6-9 servings per day. If you were to increase your intake of fresh fruit and veggies, that will impact your health as well as your weight.

Also, it could be that you're not eating enough. Are you logging all your food ? Because I notice some of your meals are quite skimpy. Yes, as the nutritionist noted, eating too little CAN hinder a person's weight loss. It really does depend how active you are. eating too little and exercising too much will cause your body to conserve fat instead of releasing fat.

Why does this work on the Biggest Loser ? Those folks are exercising 4-6 HOURS a day. So, yes, if you were to exercise that much in a day, every day for six months, you would see some pretty dramatic changes.

However, most of us don't have the luxury of being able to workout that much and well, we shouldn't. Moderation in all things.

So, could you tell us a bit more about yourself ? How tall are you ? what's your current BMI ? are you doing any strength training ?





MYTURN4294
SparkPoints: (12,514)
Fitness Minutes: (8,503)
Posts: 33
1/20/12 11:15 A

I know I have posted before regarding this but...have made changes and still no results in weight loss:(

I am in desperation mode and have gone over the top with cardio workouts, sometimes two to three classes or workouts per day. I know the scale is the not the be all end all! My clothes are not getting any looser:(

I am not sure what else to do at this time.....I have asked a nutritionist on the side about my eating and have been told that increasing to 1500-1800 calories per day is ideal for my "normal" activity level. Working on increasing the fruits and veggies daily, as I know this will help as well! emoticon



 
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