I need some weight loss suggestions

SSM&JLM

So over on MM we've been doing a Thursday morning weigh-in and talking about healthier eating, exercising.

OMG I have literally been at the exact same weight every weigh-in, to the 10th lb.

I've added more fruits and veggies, I've upped yoga to 4x a week and added a yoga ball strength class.  

What should I do to get over this plateau?  

Oct08b2bee

I can def help you. Do you want to email/FB me with a rundown of what you typically eat in a day? I can help you once I see that.

SSM&JLM

I'll send you a FB message with the normal foods.

FutureMrsNAH

What about your water intake? Don't "they" say to drink only water when trying to lose weight? And are you doing cardio? I really don't know what I'm talking about...just spouting things I've heard.

SSM&JLM

I've pretty much cut out all soda.  I might have one on a weekend, but rarely.  With hot yoga, I have to hydrate all day at work and then I drink during yoga and after. 

Cardio is probably something I need to add.  We have 2 free gyms at work, so my off yoga days I need to make time after work to hit the elliptical.

aleesh19

Cut your fruits and up your veggies. Also you need to do cardio at least 3x a week. Make sure you have enough dairy too. Not too much of course but sometimes it is something people cut when they shouldn't.

SSM&JLM

I guess I should clarify, there is cardio in yoga.  I probably up my heart rate more during yoga in the hot room more than I do doing regular cardio on a machine.  So it's not that I'm not doing cardio in yoga, it's that I'm not sure I'm doing enough cardio.

 

KathyGee

SSM&JLM:

Cardio is probably something I need to add. 

This.

Yoga isn't exercise which will be key in weight loss.  Fitness, flexibility, strength, sure. But not a weight loss driver. 

You need cardio, at least 3 times a week, more if you want impact.  You might also try to add weight training (BodyPump might be good).

Try to minimize process foods. (cutting them out completely just might not be possible for some people at first). This isn't just "junk food"; includes things like cold cuts, too.

Spend some time on the H&F board, too, if you haven't already. Lots of great advice over there. 

 

 

FutureMrsNAH

Nice, 2 gyms! I always think a gym at work would be great but know I'd be self conscious if there were a coworker in there. I'm silly.?

SSM&JLM

FutureMrsNAH:

Nice, 2 gyms! I always think a gym at work would be great but know I'd be self conscious if there were a coworker in there. I'm silly.

Haha they're military gyms and very sub par.  I don't understand though b/c you would think they would be up to date with the military having standards, but they're not.  One isn't air conditioned.  One only has free weights.  They both lack adequate numbers of cardio equipment.  Which is why I'm hesitant to go.  But I already pay a monthly membership at yoga and our budget will not allow for additional gym fees.

Oct08b2bee

You want to make sure that your exercise is making you sweat and that you're challenging yourself as much as possible. Definitely increase that cardio.

Mitzzi23

I totally agree with the cardio. Also, change stuff up a bit. Your body gets used to routine. I workout six days a week and mix it up with the elliptical, running, walking at a high incline, Zumba, and spinning which I love.

LindsayM

I'm going to be the opposite here. I'm pretty much anti cardio if you've hit a plateau. Like you said, you're getting what you need cardio wise with hot yoga. I would suggest adding strength training with weights about 3 times a week. Muscle burns fat. You just need to change things up to challenge your body again. Happens to everyone I train.

KathyGee

LindsayM:

Like you said, you're getting what you need cardio wise with hot yoga.

I missed this:  Are *all* your yoga classes hot yoga classes? 

SSM&JLM

KathyGee:

LindsayM:

Like you said, you're getting what you need cardio wise with hot yoga.

I missed this:  Are *all* your yoga classes hot yoga classes? 

The only class that isn't hot is the yoga ball which is more of a strength class.  Otherwise, the other 3-4x a week are all hot, most of the classes are 75 minutes.

Pookums

For me what worked best was cardio and a detailed food journal. I counted calories a lot even the 'good' calories however I always include 'cheat' days over the weekend. It works great if you use it as positive reinforcement but by cheat days I don't mean eat tons of garbage but just have more of what I like including drinks with higher calories than normal or a piece of candy. Once I was on a roll I found myself really not even cheating on the weekends so much.

LindsayM

Pookums:

For me what worked best was cardio and a detailed food journal. I counted calories a lot even the 'good' calories however I always include 'cheat' days over the weekend. It works great if you use it as positive reinforcement but by cheat days I don't mean eat tons of garbage but just have more of what I like including drinks with higher calories than normal or a piece of candy. Once I was on a roll I found myself really not even cheating on the weekends so much.

I do this, too. I have two meals a week that I allow myself to complete indulge in and not even think about what I'm eating. I'm all about the reward system

Pookums:

Once I was on a roll I found myself really not even cheating on the weekends so much.

And ditto this!

Pookums

LindsayM:

Pookums:

For me what worked best was cardio and a detailed food journal. I counted calories a lot even the 'good' calories however I always include 'cheat' days over the weekend. It works great if you use it as positive reinforcement but by cheat days I don't mean eat tons of garbage but just have more of what I like including drinks with higher calories than normal or a piece of candy. Once I was on a roll I found myself really not even cheating on the weekends so much.

I do this, too. I have two meals a week that I allow myself to complete indulge in and not even think about what I'm eating. I'm all about the reward system

Pookums:

Once I was on a roll I found myself really not even cheating on the weekends so much.

And ditto this!

That makes me feel so good that someone like you does some of the same things, kind of reinforces it for me a bit me. I really need to do more things like yoga though. I have never ever been to a class, I think it would be a big benefit.