Obesity Discussion Forums

[Audrey]

Hello!

I'm brand new to the boards but have been lurking for a little while now. Just thought I'd introduce myself and ask for advice on my little dilemma.

I'm about four years out of high school, and managed to gain about 25 lbs since then due to poor eating habits. I was always borderline overweight when in high school anyways, so needless to say, the added weight was making be feel pretty crappy about myself. Around February of this year I decided to do something about it, and have changed my eating habits and exercise routine. So far I've lost 34 lbs.

But now I'm into the weight that I've had, I like to say forever, but realistically I can remember having it for at least the last 8 years, and it's become more of a challenge to work off.

I've changed up my exercise routine a bit (have started jogging and weight training instead of just cardio) and I've started eating protein for breakfast everyday (before I used to just have toast), and I'm also keeping a food journal to keep track of what I'm eating.

My weight loss has been pretty steady at about 5 lbs per month, so I don't mind it taking a bit of time, but I feel like I've 'stalled' and aren't getting anywhere anymore.

I still have 16 lbs to go to get to my goal weight, and I was wondering if anyone had any helpful suggestions for me.

Thanks!

[Obesity Discussion]

Originally Posted by Audrey

Hello!

I'm brand new to the boards but have been lurking for a little while now. Just thought I'd introduce myself and ask for advice on my little dilemma.

I'm about four years out of high school, and managed to gain about 25 lbs since then due to poor eating habits. I was always borderline overweight when in high school anyways, so needless to say, the added weight was making be feel pretty crappy about myself. Around February of this year I decided to do something about it, and have changed my eating habits and exercise routine. So far I've lost 34 lbs.

But now I'm into the weight that I've had, I like to say forever, but realistically I can remember having it for at least the last 8 years, and it's become more of a challenge to work off.

I've changed up my exercise routine a bit (have started jogging and weight training instead of just cardio) and I've started eating protein for breakfast everyday (before I used to just have toast), and I'm also keeping a food journal to keep track of what I'm eating.

My weight loss has been pretty steady at about 5 lbs per month, so I don't mind it taking a bit of time, but I feel like I've 'stalled' and aren't getting anywhere anymore.

I still have 16 lbs to go to get to my goal weight, and I was wondering if anyone had any helpful suggestions for me.

Thanks!

Welcome Audrey! Glad to have you here!

Weight training is very important and that should help out a bit. At this point it may help to start counting calories and analyzing the food you are eating. That way you can make sure you are eating the right amount and right types of food to help you achieve your goals.

[inlove]

Welcome. Hun I am right with you. I gained about 25 lbs the 8 years out of high school. I was 106 in high school and 136 just about a month ago. Good luck to you with losing weight. That is great that you are trying.

My gain was due to my eating habilts as well. I ate horribly. Never really exercised and look like it too. I have been eating right the past month and it is slightly showing now. I wish you luck. and if you need someone to push you let me know.

AND A BIG CONGRATS ON LOSING THE 34 LBS SO FAR!!!!

[IsaYogi]

Plateaus are different for everyone. Post your food (grams of prot, carb, fat daily) and exercise, and I can make a suggestion. SHort story is change is good.

[Irving]

Originally Posted by Audrey

Hello!

I'm brand new to the boards but have been lurking for a little while now. Just thought I'd introduce myself and ask for advice on my little dilemma.

I'm about four years out of high school, and managed to gain about 25 lbs since then due to poor eating habits. I was always borderline overweight when in high school anyways, so needless to say, the added weight was making be feel pretty crappy about myself. Around February of this year I decided to do something about it, and have changed my eating habits and exercise routine. So far I've lost 34 lbs.

But now I'm into the weight that I've had, I like to say forever, but realistically I can remember having it for at least the last 8 years, and it's become more of a challenge to work off.

I've changed up my exercise routine a bit (have started jogging and weight training instead of just cardio) and I've started eating protein for breakfast everyday (before I used to just have toast), and I'm also keeping a food journal to keep track of what I'm eating.

My weight loss has been pretty steady at about 5 lbs per month, so I don't mind it taking a bit of time, but I feel like I've 'stalled' and aren't getting anywhere anymore.

I still have 16 lbs to go to get to my goal weight, and I was wondering if anyone had any helpful suggestions for me.

Thanks!

putting on weight after high school i think happens to a lot of people so i hope you did not beat yourself up too much for that.

how much cardio work are you doing each day? i too would be curious to see what your eating style is i think it would help



we are happy to have you here!

[inlove]

Yup happens to us all....just ask my hips and thighs. LOL

[early riser]

Losing 34 pounds since February? That's pretty fast. You are at a good, steady rate now, at 5 pounds a month. Just keep at it, and the weight will come off. No tips for you here, because you don't seem to need them!

Congrats on your steady progress, girl! Keep going!

[Audrey]

Thanks for all the congrats and for making me feel welcome. I'm always a little nervous posting on boards, I guess being shy in real life even translates to the internet.

I have been counting my calories in my food journal, but I'm not completely sure how to count the protein, carbs and fat. I understand it's just a matter of counting them from the nutritional labels as well, but I'm not sure at what percentage of each I should be eating.

[IsaYogi]

I think percentages can be deceiving. The truthis that you need to hit certain minimums for your body to function correctly. After that, who cares what the percentages of excess are?

Calories is not a good enough measure to insure adequate nutrition. I suggest you do a gram count every day. Mins depend on your body size. For me: 120g prot, 60g carbs, 40g fat. You have to space the protein out. But after being on this for a while, you need to spike the carbs to break the palteaus. When and how is an art.

[inlove]

Have you tried this website.

I was told to use it by another member and love it!!

Calorie Counter Database - Free Online Diet Program

[Obesity Discussion]

Originally Posted by Audrey

Thanks for all the congrats and for making me feel welcome. I'm always a little nervous posting on boards, I guess being shy in real life even translates to the internet.

I have been counting my calories in my food journal, but I'm not completely sure how to count the protein, carbs and fat. I understand it's just a matter of counting them from the nutritional labels as well, but I'm not sure at what percentage of each I should be eating.

Audrey,

Here is a good description of percentages of protein, carbs, fats you may want to consider eating, creating a calorie deficit, etc....courtesy of our member Steve.


http://www.obesitydiscussion.com/for....html#post7105

[Audrey]

Originally Posted by Obesity Discussion

Audrey,

Here is a good description of percentages of protein, carbs, fats you may want to consider eating, creating a calorie deficit, etc....courtesy of our member Steve.

That is an awesome thread, thanks!

Since I switched up my exercise routine, started eating protein in the mornings, and started a food journal, I've been loosing about half a pound a day. 14.5 lbs to go!

[MikeB]

Aww, I started that thread..

[Obesity Discussion]

Originally Posted by Audrey

That is an awesome thread, thanks!

Since I switched up my exercise routine, started eating protein in the mornings, and started a food journal, I've been loosing about half a pound a day. 14.5 lbs to go!

That's fantastic!!! Good for you!!

Originally Posted by MikeB

Aww, I started that thread..

[William Wallace]

Originally Posted by IsaYogi

I think percentages can be deceiving. The truthis that you need to hit certain minimums for your body to function correctly. After that, who cares what the percentages of excess are?

Calories is not a good enough measure to insure adequate nutrition. I suggest you do a gram count every day. Mins depend on your body size. For me: 120g prot, 60g carbs, 40g fat. You have to space the protein out. But after being on this for a while, you need to spike the carbs to break the palteaus. When and how is an art.

Actually lots of us care what the percentages of excess are. I know I do!

Protein intake is very important, especially for those of us who exercise. Depending on the type of exercising you do and what your goals are, not eating the enough protein could either prevent you from achieving maximum muscle growth (if you are looking to grow muscle), or I believe could cause you to lose more muscle during the weight loss process.

I agree on hitting a minimum level of grams of fat, carbs and protein for your body requirements, but I don't think it would be good to say who cares where the rest of your calories come from, whether they be from fat, carbs, or protein. I belive if you take two people trying to lose weight who both meet a minimum level of fat, protein and carbs, and one gets most of the excess calories from protein (and some carbs/fat), and the other gets their remaining calories from carbs or fat, the person who eats the extra protein will probably lose weight faster and maintain more of their muscle mass.

This is my understanding from a lot of the reading that I have done. Please correct me if I am incorrect on this. Hopefully Steve will chime in with some good feedback on this.

[inlove]

Originally Posted by MikeB

Aww, I started that thread..

I noticed that Mike. I was going to say something.

[Steve]

I wouldn't go as far as to say, the nutrient composition above and beyond the baseline requirements don't matter. They certainly aren't as important though.

Weight loss is a function of controlling energy balances.

Nutrients are not energy. They are nutrients.

As long as you supply the body with the correct amount of aminos and fats (the only essentials) and control your calories assuring a deficit.... you'll lose weight.

However, tweaking things seem to make a difference as the nutrients effect the body uniquely.

For instance, having an *extra* pool of aminos floating around in teh bloodstream will ward of muscle breakdown while dieting... which should be recognized as a good thing to any of us.

Or, and I'm not going to get into details here, but how leptin levels are effects by carbohydrate refeeds and such.

So there's more to it IMO than simply meeting the baselines.

That said though, when there's a lot of weight to lose, simply accounting for cals really does the trick. Worrying amount the macros becomes much more important as you get closer to setpoint weight levels.

[William Wallace]

Originally Posted by Steve

I wouldn't go as far as to say, the nutrient composition above and beyond the baseline requirements don't matter. They certainly aren't as important though.

Weight loss is a function of controlling energy balances.

Nutrients are not energy. They are nutrients.

As long as you supply the body with the correct amount of aminos and fats (the only essentials) and control your calories assuring a deficit.... you'll lose weight.

However, tweaking things seem to make a difference as the nutrients effect the body uniquely.

For instance, having an *extra* pool of aminos floating around in teh bloodstream will ward of muscle breakdown while dieting... which should be recognized as a good thing to any of us.

Or, and I'm not going to get into details here, but how leptin levels are effects by carbohydrate refeeds and such.

So there's more to it IMO than simply meeting the baselines.

That said though, when there's a lot of weight to lose, simply accounting for cals really does the trick. Worrying amount the macros becomes much more important as you get closer to setpoint weight levels.

Good feedback Steve, thanks! It's almost as if you were a mindreader!

[Steve]

Haha.

Oh, and to the original poster..... it might be time for a break from dieting.

How long have you been dieting without break?

By break, I simply mean a week or so eating around maintenance.

[Obesity Discussion]

Originally Posted by Steve

I wouldn't go as far as to say, the nutrient composition above and beyond the baseline requirements don't matter. They certainly aren't as important though.

Weight loss is a function of controlling energy balances.

Nutrients are not energy. They are nutrients.

As long as you supply the body with the correct amount of aminos and fats (the only essentials) and control your calories assuring a deficit.... you'll lose weight.

However, tweaking things seem to make a difference as the nutrients effect the body uniquely.

For instance, having an *extra* pool of aminos floating around in teh bloodstream will ward of muscle breakdown while dieting... which should be recognized as a good thing to any of us.

Or, and I'm not going to get into details here, but how leptin levels are effects by carbohydrate refeeds and such.

So there's more to it IMO than simply meeting the baselines.

That said though, when there's a lot of weight to lose, simply accounting for cals really does the trick. Worrying amount the macros becomes much more important as you get closer to setpoint weight levels.

Great information as always Steve!