Diet

[les welch]

Keep it all inline guys

Robby has done a great job here guys. I (and I'm sure Robby) would like to keep this on track and in order. I know we both welcome good discussion, but lets not get to 3rd graderish about it all. We all have our feelings and experiences, but lets keep it on the level, and not get personal. This a very good thread for a lot of people, if we have to start pulling threads to keep it on track so be it. You guys dictate what happens.

 

[Becca]

I know we both welcome good discussion, but lets not get to 3rd graderish about it all.

While I agree completely with your sentiment Les (I.e getting this thread back on track, and limiting the squabbling and personal attacks), I find your choice of words rather poor....the women participating in this, and other threads have been polite and well behaved as far as I can tell....

Care to rephrase?

 

[les welch]

Becca what do you mean???

Yes the women on here have been very good, my apologies extended......and just in fairness I consider you one of the guys , only cuter, lol.

 

[Becca]

No fair, using your prostaff powers to edit my quote too!

I pledge (and I bet the rest of the ladies are with me) to continue to model good forum behavior for our male (and less cute) counterparts

Hopefully you haven't now offended any third graders....

 

[les welch]

Hopefully you haven't now offended any third graders....

Ok, I'll quit when I'm behind , I gotta pack for a CO trip. Good night!

 

[robby denning]

Just got an email from a member of the Rok that has lost a significant amount of weight over last year but now is not losing. Here is my answer so far:

"Whenever someone stops losing weight and starts maintaining (+/- a few pounds is maintaining), they are in calorie balance- PERIOD.

Have to be.

So what to do from here. You're right that no matter the food choices, if you eat above what you require, you'll gain weight.

How much do you weigh now?"

 

[Curtis C]

Robby I read all your post here and will re read them a few times along the way. I am going to follow the plan you have outlined here. I tried a similar approach a few years back but without some of the details you have provided. I do have a few questions about my initial numbers.

Here they are
250X12 = 3000 per day or 21000 weekly
204 cals per hr for an auto mechanic. sound right?
204X8 =1632 day or 11424 weekly
21000+11424 = 32424 weekly divide by 7 = 4632 per day

That sounds very high to me. Did I do the numbers correct? Based on that at 3500 cal(again that seems high) a day I should be losing. I dont feel like I consume that much but will admit I have stopped using the counter on myfitnesspal.

If you get a chance could you give your thoughts on my initial numbers?

Thanks, Curtis

 

[robby denning]

Curtis,
on the 204/day working out to 11,424/week, that is 8 hours x 204 x 7days per week? Doesn't the man give you a day off?

 

[robby denning]

Just got an email from a member of the Rok that has lost a significant amount of weight over last year but now is not losing. Here is my answer so far:

"Whenever someone stops losing weight and starts maintaining (+/- a few pounds is maintaining), they are in calorie balance- PERIOD.

Have to be.

So what to do from here. You're right that no matter the food choices, if you eat above what you require, you'll gain weight.

How much do you weigh now?"

He got back to me and he requires 3,316 cal per day but his myfitnesspal saying max days only 2100/day, so should have 1316 deficit per day which would be losing a pound every 2.6 days.

This is where people start not to like me very much.

NO WAY are you averaging that big of a deficit and not losing weight. Even if you had the lowest metabolism I've ever tested (8cal/pound per day for a male), you'd have a few hundred calorie deficit per day (with your pretty active job) and should see some loss in the next few weeks (sounds like you plateau just started).

Much of what I've prestented in this thread is from the National Weight Control Registry and findings they've presented from their succesful weight losers and other research projects.

One study showed that eating consistently, ( "maintaining a consistent eating pattern across weekdays and weekends") is a key behavior at maintaining weight loss and we see people blow that all the time. I mean they might eat 2100 per day for days on end, but then blow out the calories (4000, 5000, 6000) on a day and wipe out a week's worth of deficits. I suspect that is what is happening.

Here is the link to that study:

http://www.ncbi.nlm.nih.gov/pubmed/...nel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum


OR
you're calories are right on and you are experiencing a water plateau (explained in an earlier post in this thread.) I suspect you're taking in more than you think.

 

[Curtis C]

Curtis,
on the 204/day working out to 11,424/week, that is 8 hours x 204 x 7days per week? Doesn't the man give you a day off?

Yes but the wife's honey do list is harder than work. Ok I did it with 5 days of work and still have 4165 per day. Does that seem high to you?

One thing that I dont recall seeing in the thread is the need to recaculate after a significant loss. Say I lose 25 pounds I need to adjust my base down by 300cals per day. Is this correct Robby? I did not do this in the past, could that contribute to my plateau?



C

 

[robby denning]

Curtis, that is a ton of activity and I'm suspect of it, but if it's correct then your numbers are correct BUT that would be to maintain your weight and you want to lose weight.

You want to lose between 1-2 pounds per weeks (why is described earlier) so shooting for 1.5 is 5250 cal/week would be max intake of 3882/day.

1) Cap your avg calories for the week at that, if you're not down 2-5 pounds in a week, your activity is not as high as you think. Try that to start.

2) Your question in post 170, thanks for bringing that up. I was waiting for someone to ask. YES, you adjust your daily required every Monday morning based on your weigh in.

GET IT! That is why weight loss slows the more we lose, we require less calories so creating a deficit is harder. The fad diets try to say metabolism is slowing down, but it's not, you just don't weigh as much so require less. That is why this stuff is all about long term changes. Long term changes brought the weight on and will also bring it off. Most people not patient enough for that though.

 

[Curtis C]

I am suspect of the calories per hour(activity level) at work also, thats why I ask if that sounded right. I got those numbers here http://caloriecount.about.com/calories-burned-standing-light-moderate-a298 I am going to calculate based on 150 calories per hour when working and start from there. That puts me at 2860 per day with the 1000 cal deficit.

I updated my info on myfitnesspal and it gives me 2560 cal per day to lose 1lb a week.

Thanks for the Help, Curtis

 

[robby denning]

Yes Curtis, the only way to know for sure how many you're burning at work is with a Body Bugg or Gruve, so aim low, track like crazy man (commit not to put anything in mouth without weigh/measure/read label for that week), limit all refined carbs/fatty food to near zero, and see where you are. Post then, and good luck.

 

[Drelk]

Hey Robby. You hear so often to never let yourself get hungry. I'm wondering what your thoughts r on the subject. I've been experimenting with letting myself be hungry and not immediately finding something to eat, healthy stuff. I can't get to the starving point because that does set me up for disaster. I am feeling that letting myself be hungry for an extra hour or so us helping me get more accustomed to what it really needs. What do you think

 

[DEW]

Little update for those following, best I can tell is ive lost 12-14 lbs following Robbys advice. I have had a few meals that were not the healthiest and one evening of beer fun with the boys. Still trying to figure out what keeps me full but am getting better at eating 5-6 times a day and drink pleanty of H2O. I definatly have more energy and can allready tell a difference in my physical fitness. Thanks to everyone whos been helping along the way. DEW

 

[Curtis C]

Great Job DEW. Keep it up

 

[robby denning]

DEW, good to hear. Part of "sustaining" weight loss is losing it in a way that becomes a habit. If you can never drink a beer and you like beer, then that's not sustainable either. The key is in knowing how many calories you've blown on the beer (and for most, the junky food eaten with it) so you know how many days its going to take to get back on track. What I'm saying is that it's about moderation and finding a lifestyle you can stick with. The more stringent you can be, the better the results, but you don't have to be perfect to manage your weight to a healthy level.

I'll post more this week on weight loss strategies, as we've focused mostly on the calorie requirements and healthy eating these last weeks.

 

[robby denning]

Drelk,
you bring up a great point and I mentioned it in the Lean Protein step in a way.
For most people, you simply cannot walk around hungry or you will blow it. My trainers see this again and again. People with the best intentions completely blow it because they are hungry and didn't plan (pack a lunch, snacks, whatever) and then a chance to eat (usually junk in this culture) appears and bam, down goes a 1,000 calories or more or much more.

I don't coach 5-6 meals for everyone because we're all different, and some people need to eat closer to 3, but get fuller in those meals to curb hunger. I just experiment with a client to find what works the best.

I can conclusively say that going hungry is a disaster for most AND eating only 1-2 times per day is equally bad for trying to lose weight. There is some balance around 3-6 times per day for most people.

Best of luck!

Most importantly, you have to plan your day. If you don't, the world will have a plan for you and it's usually junk food you can't resisit because you're so hungry.

 

[Clifton]

Hello,
Well Once my doctor recommend me drink acidic drink, just for the sake of weight loss,
And i wonder about these results,
I reduce my weight 2 pound in a weak, and this result remain same...

 

[robby denning]

you sure you didn't substitute alcohol in the doc's recommendation?