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LISABEE0205's Photo LISABEE0205 Posts: 32
7/2/09 10:20 A

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I was stuck gaining and losing 5 lbs for months on end despite diet and exercise. Nothing at all changed for me really until I joined a boot camp, upped my exercise to a minimum of 300 minutes a week with 25% of that time being strength training, and most of the exercise I do now is interval training. It's coming off, slowly, but the numbers are finally moving.

I definitely understand how frustrating and upsetting it is to be putting in the effort to be healthy and just not seeing any results. I hope you find something that works for you!

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ALIE719's Photo ALIE719 SparkPoints: (13,196)
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6/30/09 6:37 P

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Most people fall into the statistical average for bmr. Statistically, most tall people do have a higher bmr than short people. There is a correlation between height and bmr. My bmr happens to be fall on the low side of statistics for my height and weight. You will know when you are in "starvation mode", because at that point you will lose weight. Period. Of course anything you put in your mouth above those calories will cause you to gain.

You don't know me. As I've said, I've talked to my doctors. I'm also a scientist and do in fact know a bit about this myself.

 current weight: 155.0 
 
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SOUTHERNMEL's Photo SOUTHERNMEL SparkPoints: (36,480)
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6/30/09 5:07 P

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BMR isn't height dependant. If that were true, then all tall people would automatically have a higher metabolism than shorter people. I work with tall people with metabolisms of snails and short people with metabolisms so high that they can barely eat enough to keep from starving. BMR comes down to muscle mass and how much energy the muscle mass burns. It's not always more means super fast, but muscle is metabolically active weight so having more cause an increase in metabolism.

If the BMR is 2000, then eating anything less than 2000/day is starvation for that person (no matter how tall). The body will not effectively or permanently lose weight if it's in a starvation mode. This is why yo-yo dieting exists. Someone starves the body, loses weight. OK, fine, now this same person starts eating again (even if it's healthy), weight gain happens because the body has been deprived and wants to ensure that starvation doesn't happen any time soon. It's a built in safety measure from times when food sources weren't steady.

Melissa Nestor, MS, CSCS


"Choose a good reputation over great riches; being held in high esteem is better than silver or gold."

Proverbs 22:1, NLT


"A cheerful look brings joy to the heart; good news makes for good health."

Proverbs 15:30, NLT





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ALIE719's Photo ALIE719 SparkPoints: (13,196)
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6/30/09 4:40 P

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I'm going with advice from a nutritionist who specializes in athletes, and has a particular interest in women with pcos. As my mileage goes up, so will my calories. It's also important to note that when you weigh less, you need fewer calories to sustain your weight. At 147, my BMR is lower than someone at 200+ lbs. For that woman eating at 1200 calories a day would put her well below the threshold for safe weight loss (less then 2 lbs per week). For me, my 3600-4000 calories burned per week put me in a range of 1-1.4 lbs per week via calorie deficit.

This is something that is different for every person depending on their age, weight, height (yes, the bmr is height dependent) and body composition.

Looking at next weeks mileage, I'm pretty sure that my calories will be going up to the 1400-1600 range. I put in an exercise estimate at the beginning of the week to make sure I'm eating in the right range for the amount of activity I'm doing.


 current weight: 155.0 
 
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SOUTHERNMEL's Photo SOUTHERNMEL SparkPoints: (36,480)
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6/30/09 2:28 P

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I'm a strength & conditioning coach (Masters in exercise physiology and certified through NSCA) and work with athletes all the time. Height has nothing to do with calories (it's about muscle mass and metabolic rate...you should have both of those), and if you're burning 4000 calories a week in exercise, you need more than the bare minimum for fuel (which 1200-1500 range is the very low for any person). Also, major weight loss while training for a strenuous event like a marathon is not the best thing. Don't get me wrong, you may very well lose some weight, but it's not the ideal situation to be intentionally dropping lots of pounds.

Edited by: SOUTHERNMEL at: 6/30/2009 (15:15)
Melissa Nestor, MS, CSCS


"Choose a good reputation over great riches; being held in high esteem is better than silver or gold."

Proverbs 22:1, NLT


"A cheerful look brings joy to the heart; good news makes for good health."

Proverbs 15:30, NLT





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ALIE719's Photo ALIE719 SparkPoints: (13,196)
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6/30/09 1:24 P

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These are the numbers I'm given. They will go up as my mileage does. I'm still in the early stages of training, so only a few miles over my normal miles per week. This how many calories spark people tells me to eat to lose 1.5 lbs per week, with the amount of exercise I do each week. As my exercise goes up, I adjust it in spark people. For my weight and height, I've always been told (by nutritionists, doctors, etc) to stick to around 1200, ranging to 1400 with exercise. It's different from person to person. If you're carrying more weight, you need to be eating more so that you don't drop too quickly.

 current weight: 155.0 
 
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SOUTHERNMEL's Photo SOUTHERNMEL SparkPoints: (36,480)
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6/30/09 12:16 P

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Alie,

For marathon training you are not eating enough!! Anything below 1200 claories is absolute starvation. Have you put in your caloric expenditure into SP's fitness tracker to see what kind of calories you need to have or consulted with a nutritionist/dietician who specializes in sports training for a caloric range?

If you don't give your body enough fuel, then you can't continue to lose weight; not to mention be at your best performance for training or race day. When your body is deprived of anything it needs (food, water, nutrients), it hordes and tries not to give up any more than it has to. Prime example, when you don't drink enough water, you get bloated and retain water. Once you start drinking more water and your body realizes that it will be getting plenty of water, you start losing the water weight by getting rid of the excess water as you continue drinking it.

I know it seems counter-intuitive. Figure out how many calories you should be eating (which should be lots more), and I would be willing to bet that you'll start to notice some changes and weight loss.

Melissa Nestor, MS, CSCS


"Choose a good reputation over great riches; being held in high esteem is better than silver or gold."

Proverbs 22:1, NLT


"A cheerful look brings joy to the heart; good news makes for good health."

Proverbs 15:30, NLT





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ALIE719's Photo ALIE719 SparkPoints: (13,196)
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6/30/09 10:59 A

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I just felt like posting this exact topic!

I'm 147-148 and 5'3 or 5'4 (I will have that inch!). I'm training for a marathon, so I run (at this point in my training) about 25 miles a week. I'm in the 1200-1500 calorie per day range, and usually eat towards the bottom of my range(I have tried calorie cycling, etc). The first couple pounds fell off, and now I only seem to post a loss when I stop exercising (had the flu and then threw out my back, couldn't run for about 2.5 weeks, lost a pound), which means I've lost a bit of my hard earned muscle. Not cool!

It just stinks that I'm burning nearly 4,000 calories a week, and eating around 1300 calories a day on average. That should be a weekly calorie deficit of about 5275 calories(assuming I just lay in bed all day when not exercising)! That's 1.5 lbs per week that just isn't happening. So frustrating.

Anyway, glad to get a place to rant. I certainly can't offer advice on shifting pounds, but I will say one thing about exercise motivation. Usually I motivate myself by having weight goals. When I don't meet a single one, I wind up giving up on exercise. This is one of the many reasons I've signed up for a marathon. It gives me an exercise goal to plan for, rather than a weight one. I might not lose any weight, but come October 24th, I will be running 26.2 miles in the mountains of Wales. Which, I freely admit, is insane. It will however, keep me running long after the simple thought of weight loss would.

I am hoping that along the way I will hit a point in my exercise (my program peaks at 50-odd miles per week) that my body just realizes that it is being silly and doesn't need to hold on to all those pounds it loves so well.

Also, a good thing to remember, that my doctor is always preaching to me, is that a 15% reduction in body mass can help alleviate pcos symptoms. For me, that puts me down to 130. Hopefully if I can get to that point the pounds past there will be easier to lose! I have a stupidly small frame, so my long term goal is about 120. Here's to hoping! Rant over.

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WENDIE07's Photo WENDIE07 Posts: 581
6/29/09 2:34 A

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Well I am not losing the wt either and feel your pain. I can't find a good pcos doc that will listion long enough to see past the wieght and try to help. The lastest test even for my insulion can back with in normal, so know the new thing they say I have is a Metabellic sydrom. New doc new sticker to put on myself. lol

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210 11/15/19 met on 12/10
205 11/26/09 met on 12/29/10
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ALLIE-BABA Posts: 3
6/23/09 1:39 A

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Thanks to everyone for your replies so far. Texxie3, I feel your pain! I'm glad to know that I am not the only one having this problem. Let me know if you are able to bust through your plateau. I am also thinking that I may have to lower my carb intake. I am currently eating less than 180g per day, but may try to cut out a few more. If that doesn't work, I may break down and try Atkin's or something, but I really don't want to.

TEXXIE3 Posts: 12
6/23/09 12:56 A

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I spent the past 4 months fluctuating between 183 and 181 despite reducing and then increasing my calories and increasing my workouts from 3 days a week to 6 days a week (NOTHING worked). Every day was a different weight, and it really didn't matter too much what I age (except if I ate something REALLY salty I'd go up to 184 the next day). Over the weekend I decided to try the 40% carbs (that's 40% of my total calories for the day) thing, while keeping my carbs between 170 and 190 grams per day. I guess that's "moderate carbs." I started it Sunday and have stuck to it for the past 2 days so far. I am at 181 like my ticker says, and I plan to treat myself to a mani pedi when I reach 179 (because I haven't seen that # on the scale in months!). It's difficult to find things to eat that are low GI and high in protein AND fiber, but things like egg whites, peanut butter, and blue Agave nectar are helping a LOT. Good Luck!

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TOCHATTY's Photo TOCHATTY Posts: 831
6/22/09 11:15 P

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Dont I know how hard losing weight is, been there, still there.. LOL

What programs do most of you find yourself using with PCOS? i have just begun doing research on the low Glycemic Index program, still dont know too much about it.

Thank you

Edited by: TOCHATTY at: 7/2/2009 (16:03)
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SOUTHERNMEL's Photo SOUTHERNMEL SparkPoints: (36,480)
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6/21/09 6:33 P

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PCOS can make weight loss anywhere from difficult to impossible. There are all kinds of diets out there...some ladies do great on higher carb, moderate, low carb diets. Make sure that you are weighing yourself at the same time of day and it's best to weight first thing in the morning after bathroom needs but before eating or drinking. I didn't see if you were doing any strength training. That will be a huge part of your success. If you are currently doing that, then the first couple of months won't show too much weight loss by the scale. Keep taking measurements, when those stop then you know that little progress is being made. Also make sure that you are burning enough calories for the calories you are taking in. Biking is great, but it's also the least effective in burning lots of calories compared to other things. Also change up your routine and add other exercises. Doing the same thing over and over will keep weight loss at a minimum (even for a beginner).

Edited by: SOUTHERNMEL at: 6/21/2009 (18:35)
Melissa Nestor, MS, CSCS


"Choose a good reputation over great riches; being held in high esteem is better than silver or gold."

Proverbs 22:1, NLT


"A cheerful look brings joy to the heart; good news makes for good health."

Proverbs 15:30, NLT





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TAVERA1 Posts: 19
6/21/09 2:16 P

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don't we all wish we had a magic pill ? :) It is hard w/pcos - you might need to cut the carbs down more than the IR diet - each person w/IR has a different level of carbs that they can tolerate and lose weight. Are you eating enough protein? Are you drinking enough water? Have you tried tweeking it by cutting out carbs for a few days to see what the result would be? We are all different and even an eating plan that is an IR plan isn't going to work perfectly for everyone - i'd try tweeking a few parts of it (1 at a time) and see if you notice a difference.

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ALLIE-BABA Posts: 3
6/21/09 11:27 A

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Hi! I am new to Spark People, but have been following the Insulin Resistance diet for a little over 2 months now. For the first 4-5 weeks I did not have a scale, but did measure myself. I lost a few inches, so I thought I was doing pretty well. Then on May 25, I bought a scale and a recumbent bike. I started out at 15 minutes a day on the bike, and have worked my way up to 30 minutes a day, 6 days a week. I have also been counting my calories, and most days eat 1600-1650 calories. I weighed 247 when I bought the scale 4 weeks ago, and this morning I weigh 246, but that could easily return to 247 tomorrow. The scale just keeps fluctuating over a 3 lb. range.

Any suggestions? Has anyone else had this problem - dieting and exercising and NOTHING happening on the scale when they STARTED dieting (as opposed to plateauing after losing)? It's just so frustrating! I thought I would be at least 10 lbs. lighter by now.

Thanks for letting me rant. Any advice, encouragement, or sympathy would by much appreciated! Thanks!

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