Forums » Health & Wellness

1. kimann220
   Member

   Hi All,
   This is my first post. I am training for a Triathlon at the end of June. I am working out 6 days a week and I can tell a difference in my body but I have not lost a pound! I am trying to watch what I eat, but I am hungry all the time. Esp. after my swim workout! I would like to at least drop 10 lbs. Any tips?
   Thanks! Kim

   Posted 7 months ago #

2. milestogo
   Member

   I have that problem and this is how I overcame it. I lost 20# recently. It may sound counterintuitive but it worked for me. My approach was and is as follows:

   Fact 1: The only way to loose weight is to burn more calories than you take in.

   Fact 2: 1 pound of weight-loss is equal to about 3500 calories.

   While some people loose weight faster or slower the vast majority of people can really only loose about 1-2 pounds per week if they are in a normal weight range (not morbidly obese). The reason for this comes from fact 2. Creating a caloric deficit of more than 7000 calories in a week is extremely difficult. Think about the normal person whose intake should be around 2000-2500 calories per day trying to consume less than 1000-1500 calories per day. It becomes a recipe for failure. BMI is an excellent indicator of how many calories you burn in a day. Calculators can be found on the web.

   I found that loosing weight is easiest by changing your life slowly. I started with diet. Contrary to what many people say fact 3 is that diet is the necessary and sufficient condition to loosing weight. Exercise can help burn calories but if you consume those calories during the day then while your cardiovascular and muscular health may be improved your weight will remain the same.

   Since my problem was and is that I would become ravenous if I missed a meal especially late in the day, I try to eat small amounts whenever I feel hungry. For example, breakfast (always eat breakfast or else you will be behind all day): a bowl of low sugar high fiber cereal like grape-nuts with unsweetened soy milk, then if I felt hungry before lunch, this usually happened a couple of times, I would eat a nature valley oats and honey bar 180 calories. Lunch: salmon from a can and some green salad with homemade oil and vinegar dressing. More energy bars. Then dinner anything within reason (don't sit down to dinner if you are starving, eat an energy bar first and wait ten minutes). And if I got late night cravings another bowl of cereal.

   Things to focus on:
   2cups of veggies per day
   Low refined sugar foods
   finding an "energy bar" or equivalent that you like that doesn't have lots of calories, sugar, etc.
   Lots of water.

   note: I also gave my body a couple of weeks to adjust to the diet before integrating exercise into my change. The main reason for this was to reduce any shock to my system from the compounded impact of "new" diet and exercise.

   Another thing that could help you and definitely helped me was strength training. This builds muscle which burns more calories and doesn't require much time. Consult with someone before you start strength training though because you don't want to hurt yourself.

   Sorry too much to say. I followed this and more. If you are curious email me and I will keep going. OW GL and consistency is key and will always lead to success.

   Posted 7 months ago #

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