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TINAJANE76's Photo TINAJANE76 SparkPoints: (61,697)
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10/24/12 5:34 A
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So much of this process is trial and error and finding what works best for you and your lifestyle. You've already got such a great mindset of being patient with losing your last bit of weight so that will serve you well as you figure out what the right eating/exercise/hunger quashing balance is for you as you make the transition from weight loss mode to maintenance. If you need any more help or suggestions, just give us a holler. Good luck!

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


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ZENNITH's Photo ZENNITH SparkPoints: (23,046)
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10/23/12 3:31 P

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I've increase the amount of protein without really intending to over the last couple of weeks, I'm beginning to think that may be the problem. I think some people find eating more protein helps them feel full and others find they need the carbs and the fibre that comes with the carbs.

As I said, I do strength train, but using resistance bands, I don't have the space or money for free weights right now. I have good muscle tone, my back, shoulders, biceps and triceps are reasonably well defined, you can see the vertical lines of my six pack too. As well as pad work in my martial arts classes we often do pressups and other bodyweight exercises. so overall I think I'm getting a good amount of strength training in. I will one day add weight training instead of the resistance bands but for now that is the best I can do.

I've tried using calculators to find out how many calories I should be eating but they are always vague on the amount of exercise, Generally they are saying 2250ish for me though, so maybe I can afford to up my calories a little bit and still allow the last few lbs to trickle off. I will see what happens when I weigh on Friday and I can decide how much to increase by. My carbs seem to be on the low end of my range most days too so maybe that's where I should spend the extra calories.

Thanks for all the suggestions, I really appreciate it :-)

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,913
10/23/12 2:12 P

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What worked for me to stop the hunger, lose the last 10 lbs. and increase energy levels is:
go low-carb (no sugar, grains or beans), no processed foods, balance of cardio and strength-training, get enough sleep

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (83,705)
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10/23/12 1:11 P

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Zennith- I am in agreement that you are getting in a LOT of cardio and that some weight training would not only help you to not risk an over-use injury, but would also give any excess calories you are taking in something to do: Make muscle!

I've found that when people's appetites go up, it's usually 1.) Because their metabolism is raised OR it's hormonal and 2.) It's temporary. Your body is asking for something because it needs it. Personally, I'd feed it. I'd just be careful to make sure it's all good, clean food. No junk! So skip stuff like white flour and sugar.

In case it gives you a point of reference, I am 5'9". I lift weights for about an hour 5-days a week and get about 35 mins of cardio on average 3 of those days. I take the weekends off (bodies need rest to heal, repair, and get stronger). At 153 lbs I maintain on about 2200 calories a day. I lose on 1800. We don't need as many calories as most of us wished we did to maintain.

Also, eating 6 times a day is actually a good strategy. To help with the hunger, you may actually want to consider making it a point to eat every 2 1/2-3 hours

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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ISABELLET.'s Photo ISABELLET. Posts: 71
10/23/12 10:31 A

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I talked to my doctor yesterday and he told me to up my protein. He said it would stop my cravings and I plan to try it.

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ZENNITH's Photo ZENNITH SparkPoints: (23,046)
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10/23/12 9:20 A

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The martial arts training often classes as a rest from exercise for me, in an hour we might spend half of that walking through techniques and the other half doing it at a higher intensity. I don't really want to schedule a rest day because it's my time in the day. I'm a stay at home mum so these half hours/hours are a welcome bit of me time. If I'm not getting anywhere with this hunger thing I will reconsider though.

I don't actually weight train, I do some resistance band strength training after my morning biking, usually half a dozen exercises, 1 set each. I have been considering adding to this but though it best to wait out this hunger thing first. I get a lot of muscle benefit similar to strength training from pad work in martial arts class too.

As for changing my routine, it would really be quite difficult at the moment. I have a 6 month old so I have to fit thing around her and my husbands work too.

I think my plan of action so far is to increase my carbs, add more resistance training, and then try a day off once a week.

Thanks for your very helpful reply :-)

Kick off your running shoes and join us in the Runners Cafe Team www.sparkpeople.com/myspark/groups_i
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Today's progress is determined by yesterdays choices

I don't have time is the grown up version of the dog ate my homework

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TINAJANE76's Photo TINAJANE76 SparkPoints: (61,697)
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10/23/12 8:31 A
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There are a lot of variables in your situation but my first response to your post is "wow, that's A LOT of exercise!" 1,800 calories seems reasonable for moderate weight loss at those activity levels if you're following a generally healthy plan so there might be other factors at play to consider.

What I can tell you based on my past experience is that intense periods of exercise have often worked best for me over shorter periods of time and that the rest of the time, I need a more moderate approach. Would you consider giving yourself a day or two off each week? Your body needs some kind of rest and your raging hunger might be a signal that that's the case. It might mean you'll need to take the calories down a bit but, by scaling back your exercise, you probably won't be as hungry.

Do you include any weight training in your routine? Substituting one or two of your cardio sessions for weight training can give you some extra muscle and, consequently, calorie burn that will allow you to pick up the pace of losing without reducing your calories.

It's also possible that if your eating and workout routine hasn't changed much in the past few months that your body has grown accustomed to it and no longer finds it challenging. Changing your routine might do the trick and allow you to eat a bit more to squash your hunger.

Another possibility is that you jumped up to your 1,800 maintenance calories too quickly. I made that mistake when I first went on maintenance and added all the calories I thought I should have all at once and immediately started gaining weight. Consistently. I then scaled them back to about 100 calories over my weight loss level and gradually added another 100 at a time until my weight leveled off. Ironically, I found my maintenance calorie level to be just about where I thought it should be--I just had to work up to it gradually.

My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.

Central European Time (CET), Venice, Italy


 current weight: -1.0  under
 
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ZENNITH's Photo ZENNITH SparkPoints: (23,046)
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10/23/12 8:30 A

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I've been adding more protein, maybe it's the extra carbs I need? I'll give it a try over the week, thanks for replying :-)

Kick off your running shoes and join us in the Runners Cafe Team www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17562


Today's progress is determined by yesterdays choices

I don't have time is the grown up version of the dog ate my homework

My favourite websites
swagbucks.com/refer/zennith
www.topcashback.co.uk/ref/zennith


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LOGOULD's Photo LOGOULD SparkPoints: (89,241)
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10/23/12 8:12 A

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All I can tell you is what worked for me. Eating extra protein seems to work for me to help me from getting hungry all the time. About once or twice a week (usually after working out hard), I seem to get unusually hungry and on those days I add extra carbs, but typically in the form of fruit or starchy veggies to satiate the need for extra carbs.

"Success is the result of what you do when the Woo Hoo is all through....."-ON2VICTORY (Robert)

"The miracle isn't that I finished...the miracle is I had the courage to start." - John 'The Penguin



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ZENNITH's Photo ZENNITH SparkPoints: (23,046)
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10/23/12 6:06 A

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I'm still allowing the last 5-7lbs to come off slowly. I'm eating maintenance calories (1800 per day) as if I wasn't exercising and so far the exercise seems to be giving me a slow weight loss. Not sure if I will see a loss from the last couple of weeks because I have been so hungry. I usually eat 3 meals and 3 snacks.

I tried seeing what calories Spark recommend with my exercise but it's only about 200 more per day, I doubt that's enough to stop this hunger, and I don't really want to stop the weight loss altogether - not just yet anyway.

I eat a good amount of protein and I'm always on the upper end of fibre, sometimes over. I avoid processed foods as much as I can.

In a typical week my exercise is
Monday: 30mins stationary bike morning, 30 mins running evening
Tuesday: 30mins stationary bike morning
Wednesday: 1 hour Martial arts class
Thursday: 30mins stationary bike morning, 30 mins running evening
Friday: 30mins stationary bike morning
Saturday: 1-2 hours running
Sunday: 2 hours martial arts class

Plus I usually get in 30-60 mins walking most days

I know it's quite a lot, but really is that only worth 200 extra cals a day or am I missing something here, any ideas on how to stop this hunger would be great.

Is there anyone else who exercises a similar amount and can share what/how much they eat?


Kick off your running shoes and join us in the Runners Cafe Team www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17562


Today's progress is determined by yesterdays choices

I don't have time is the grown up version of the dog ate my homework

My favourite websites
swagbucks.com/refer/zennith
www.topcashback.co.uk/ref/zennith


 Pounds lost: 13.3 
 
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