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AZRIDERS Posts: 215
6/19/14 8:23 P

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Hi All,

And thanks for your post JULIANNETK. I think the zig-zagging is a good idea.

I saw the nutritionist and an exercise physiologist yesterday and picked up a few tips that I'm sharing here.

First, the nutritionist said I was eating really well, but she told me to bump up my protein to 25% a day, add some fiber and try to lower my salt to 1500 or less. Everything else looked good and she told me to stay between 1400 and 1600 calories. Darn, I was hoping I could eat more nuts. LOL!!! She was a little surprised that I am not losing too and sent me to the exercise physiologist across the hall.

The exercise physiologist told me to change up my routines. Do more HIIT and strength. Light weights for 15 - 20 minutes, core routines, lunges, etc. I got a few good treadmill workouts from her where you constantly change your speed and incline. I tried it today and it was kinda fun and made the workout go fast. She thinks my body is used to my routine and I need to shake it up (as several of you had suggested). She also said that people will tend to lose more weight if they elevate their heart rate about 6 times a day. That will help keep the metabolism burning more during the day. So she suggested getting on the treadmill 3-4 times a day at 12-15 minutes each and throwing in 2 strength routines of 10 minutes each. Of course I will still go to Jazzercise because I love it.

I have follow ups set up with my nutritionist and EP in about 6 weeks so, I'll report back. Thank you so much for the feedback everyone.



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JULIANNETK's Photo JULIANNETK Posts: 145
6/19/14 9:31 A

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I agree with Poxy - you might not be eating enough calories. I'm also 5'9" and do cardio and strength training about 5 days a week. I average more like 450 calories burned on workout days and if I stick with 1700 -1800 calories a day lose about one pound a week. On bigger cardio days when I burn more like 700 calories, I eat more calories. It sounds like you enjoy the extra workouts, so you might experiment with increasing your calories for a week or two. Another option is to try zig-zagging your calories. For example, eat 1500 one day and 2000 another. Good luck! Keep your vision and don't give up!

Perfect things change quickest.


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AZRIDERS Posts: 215
6/16/14 6:21 P

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Thanks to all for the feedback and suggestions. I will certainly try to mix up the workouts. That's great advice. Sometimes I get into a rut with my exercise. I kinda stick with what I like, but it never hurts to try new things.

Also, thanks for the tips on the sodium and fats. I do find myself short on protein some days and sometimes go over my fat by a point or two. I love nuts! :) And sodium does hide in so many things. I should watch that closer.

Great ideas all. Thank you!



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POXYFAIRYPLUME's Photo POXYFAIRYPLUME Posts: 1,392
6/16/14 1:08 P

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Sounds to me like you need to increase your calories! That seems like an awfully high deficit to have each day. Also, are you watching your sodium intake?


=^..^=
Amy

white and nerdy, crazy cat lady.

SW: 178
GW: 140


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RONNIE_JONNIE's Photo RONNIE_JONNIE SparkPoints: (2,002)
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6/16/14 10:45 A

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I have found that it is also really important to watch the sugar and fat numbers...not just calories. You do not have to omit them but make sure they are at the lower end of the scale. You sound like you are doing things right...so maybe try mixing up your workout. Doing the same workout all the time our bodies get used to it. Mix it up and give the body a shock.
Best of luck to you.

A bird sitting in a tree is never afraid of the branch breaking, because her trust is not on the branch but on her own wings. Always believe in yourself.


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PJJJSAGE Posts: 104
6/15/14 10:01 P

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Hopefully your nutritionist will give you some insight. If someone like SPBecky or Motivated@Last doesn't chime in and explain it better here's an article on plateau busting.

http://www.sparkpeople.com/resource/fitness_articles.asp?id=516

My other guess is that you'd benefit from adding strength training. That will challenge your body in a new way, whereas the cardio you've added doesn't seem to be working.



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AZRIDERS Posts: 215
6/15/14 8:47 P

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Thanks for answering. Yes, my SP food tracker says to consume between 1200 to 1550 a day. My doctor told me about the same thing, but she was little more generous--up to 1600. And yes, I measure almost everything. I don't measure fruit or veges because I can eyeball them really well and I usually only eat a half of piece of fruit at the time anyway. I am real careful with weighing meats and starches.

And yes, I have been eating like a bird for a long time. I'd say at least 4 years. I have always worked out, but maybe only 4 times per week. Now I am doing a workout almost every day at Jazzercise and take a 30 minute brisk walk on my treadmill 3-5 days a week.

I had not thought about eating too little since my doctor kept telling me to work out harder and work out more often. She was pretty strict about the calorie intake telling me to keep it under 1600. Besides, I rarely get hungry so that worked OK for me.

I'll be seeing a nutritionist on Wednesday and ask her if I need to eat more to lose some weight. LOL! Thanks again for your response. Never dawned on me.



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PJJJSAGE Posts: 104
6/15/14 5:47 P

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I'm not an expert, but if you're eating between 1300-1600 calories, AND working out 60-90 minutes every day---there's no way you're eating enough, IMO. You've "been at this for years"...aka, your body is used to this regime.

Did you input those numbers into spark to get a calorie range? And do you weigh and measure your food?



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AZRIDERS Posts: 215
6/14/14 6:00 P

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Hi, I'm new here and have been using SP for almost 2 weeks. Great program to track your nutrition. But I am not new to dieting and exercising. I have literally been at it for years and am about to lose my mind instead of the fat around my middle. I could use some advice please.

First, a little about me: I am female, 5-9", 62 years young and weigh 177. I'm only moderately active during the day but I am an exercise nut and love to work out. I usually eat very well, getting 5-7 fruits/veges in a day and drink my water religiously. I also keep my fat within the 30% range and am usually right on the money with my carbs.

I have been faithfully eating between 1300 - 1600 calories a day and exercising 60 - 90 minutes a day resulting in an average of about 700 - 900 deficit calories each day. Yet, the scale is not budging. In fact, yesterday I went slightly over my calorie count (had a little bit of Mexican food) and when I woke up this morning I had gained 3 pounds!!!!!

My doctor has instructed me to eat between 1300 to 1500 calories each day and she told me to work harder with my exercise so I have stepped that up. I go to Jazzercise 5-6 days a week (they say you can burn up to 600 calories per hour, but I think that's a bit high) and get on my treadmill 3-4 days a week for 30+ minutes at 3.7 MPH at 3-5% incline.

I had my thyroid checked last year and my doctor said it was normal, but I still wonder. I am seeing a nutritionist next week for the first time, but I could use any feedback you guys can give me in advance of that meeting.

Thank you for listening and thank you in advance for any advice or recommendations.

Have a great day!!!




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