I know that I can't not avoid losing muscle mass, but I'm trying not to lose too much. What I was saying was that I didn't want to lose allll of my muscle mass by losing weight too quickly. I've always had a tough time with protein intake because I am a carbaholic. I like sugar, and lots of it. I don't like the way protein comes (fish, meat, anything not sweet, etc.). I'm trying to change that, but it's taking some time. Protein helps me stay full and keeps the craving to a point where I can control it. In the past, a day could easily go by with me having only 10 grams of protein. I drink protein shakes just to get to where I need to be and to keep the cravings away. I know a calorie is a calorie is a calorie and if I go over I'll gain no matter where it came from. Drinking protein shakes doesn't automatically mean I'm trying to take in 500 grams of protein a day thinking I'm going to be ripped. Unless there's some testosterone in there, it ain't gonna happen.
I mean, of course, my rational mind knows all of these things. Weight loss is a journey, not a destination, it's a lifestyle change...that sort of thing. But I am human, and I think we have all been there when the self-doubt starts creeping up. The irrational side of your mind comes out to play. It tells you that your husband is losing weight because he's doing something you're not doing, not because you're of the female persuasion, and you're body is holding onto fat for nourishing babies and that's not your fault, and it's like coming apples and oranges. Or that he's a man and has far more muscle mass than you. Irrationality and self-doubt thwarts your efforts, or at least tries to. It's sneaky and insidious! This is when we (should) turn to look for support and encouragement. I don't think there's a person here, successful or not so much, that hasn't wrestled with self-doubt from time to time.
Fitness Minutes: (112,042)
46,222 2/23/12 12:11 P
Unfortunately there is not an exact answer to your question. The reason there are so many variables that come into play. That being said, losing weight slowly and making sure you incorporate some resistance training in your exercise routine, you lower your percentage of lean body mass loss.
When we cut back on our calories, we lose both fat and lean body mass, but don;t let that deter you. Eating more protein than the body can metabolize (which is roughly 30-45 grams each meal/snack) will be stored as fat. Just like too many carbs and fats will do the same.
Shrinking fat takes time. You can't rush the process nor can you entirely focus on shrinking just the fat cells, that's not quite how our bodies work. For the most part men will lose faster than women because they have a larger percentage of lean body mass which is more metabolically active tissue.
Looking at this journey as a competition will set you back. When we know we are doing all that we can do, it's only a matter of time before the changes take place. Hang int there!
Fitness Minutes: (213,565)
20,959 2/23/12 12:08 P
You CAN NOT compare your loss to that of your husband. Men and women really are very different when it comes to weight loss. Because men do have a higher percentage of lean muscle than women do, they will lose faster as a result. That extra lean muscle gives them the evolutionary edge over women when it comes to lose weight. So, don't blame yourself because the weight isn't coming off as fast.
Here's the thing, when a person decides to lose weight, some of the weight they lose will be lean muscle. there is absolutely no way around that. However, a person can minimize the amount of lean muscle they do if they include some strength training as part of their exercise routine. Strength training will significantly decrease the amount of lean muscle you lose as you lose weight.
Are you strength training ? If so, you really don't have anything to worry about. Weight loss really is a slow steady process that takes time. This is not the Biggest Loser. those types of losses are just not typical. In general, a safe weekly weight loss would be 1-2 pounds per week. However, there may be weeks you don't lose. there may even be weeks when you gain. And that's perfectly normal.
Be patient with yourself and your body. Do make sure you're eating plenty of healthy foods that nourish your body. Yes, it's important to get some lean protein. but, if you're vegetarian, you can eat beans to ensure you're getting enough protein. Also, if you are vegetarian, many of the veggies you eat are loaded with protein. So, if you're eating plenty of dark leafy greens every day, you should be fine.
Remember, this is not a diet. this is a lifestyle change. the changes you're making to your body today, you keep for the rest of your life. not the amount of time it takes to lose the weight. so, if you don't like chicken breast, fish or eggs, you're going to need to find protein sources you DO like. because yes, you will be eating like this for the rest of your life.
That's the whole point of the lifestyle change i.e. it's a healthy change for life.
Fitness Minutes: (145,595)
3,957 2/23/12 12:07 P
I can't see your SparkPage, so I don't know how big or tall you are, or what SparkPeople's nutrition Guide suggested for your calorie intake. You said you NET 1500 to 1600 calories a day after exercise is factored in. Does that mean you actually eat more than that, then subtract the calories you burned for the NET caloric intake? I don't know how that works, but I eat a total of 1200 (that's the goal - I usually don't make it to that much) and hope to burn off some of THAT. I am not a nutritionist or a qualified trainer - but I think you should ask someone (there a lot of qualified people right here on SparkPeople) what your total caloric intake should be with weight loss as an objective. It also matters WHAT you eat: I'm sick of tuna, egg whites and chicken breasts too, with rice cakes as a snack food. Yuck. But it WORKS. It really does. You can have all the veggies you want. By the way, 5 pounds in a month is not bad at all: 1-2 pounds a week is what they call healthy permanent weight loss goals. I wanted to lose more, faster. WAY faster. In five months, I lost 37 pounds - it's still gone - and I still work at it every day - to tone up.It averaged out to less than 2 pounds a week. Hard to keep the faith, but you gotta do it. May God bless your success on this journey we all share.
Oh, to answer your question: fat goes, but you need to be building muscle at the same time. Running is great cardio - I can't do it - so I do circuit training, sit ups, step ups and calisthenics for cardio and strength training for muscle building. I NEVER exercise outdoors - too cold, too hot, too windy, too slippery, too dangerous here in Chicago - I just never do it. BUT I work out 2 hours a day. I couldn't run for 5 minutes, either. You have to focus on what you CAN do - and do it. God bless . . .
I know at one time or anyone others have felt this frustration, but the scale won't budge and some days it goes up :-( It's 100% aggravating to see that after running close to four miles and strength training the day before. I do eat. My protein has been lacking because to be frank, I just can't manage to choke down eggs, chicken breast and fish day after day with no end in sight. I'm waiting on my protein powder shipment, but it's taking forever. I would say I net anywhere from 1500 to 1600 calories a day after exercise factored in.
I am trying my darnest to lose as little muscle as possible. I don't want to look like a rack of bones with some skin draped over it. BUT on the other hand, I would like to see the fruit of my labor, and it just won't happen. In one month I've lost 5 pounds...maybe. I'm retaining water because of my TOM so I'm making an assumption. If I go strictly by scale, I lost one pound.
I can feel my muscles, but their nice and cozy under a blanket of fat! It just won't go away. I'm usually pretty positive, but today I'm feeling negative. It's to the point that I don't want to get on the treadmill or do any sort of lifting. Then, I have my husband here who has lost 12 pounds in the same amount of time as me and he's hardly trying. He can't even run for five minutes straight! UGH!!
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