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Hi! BLT suggested I come here...
I posted on another board, and Bacon+Lettuce+Tomato suggested I come over here...
I've been having trouble losing weight. For background, I started working on my diet/exercise in Aug 2009. Between that and Oct. 2010, I lost 70 lbs. (I started at ~250, so this was a goodly amount of weight, but still has me in obese territory - I'm 5'3".)
In Oct. 2010, I had a severe gall bladder attack, and the ER doctor recommended I have it removed. I went into surgery about 13 hours after showing up at the doors of ER. The next week we moved cross-country.
Since then, I have continued trying to lose weight, and haven't been able to lose anything. The initial weight was lost while doing WW, and I still follow WW. But, for the last few weeks I have also been tracking in My Daily Plate, to see how things work out between the two. With both programs, it seems like I _should_ be losing weight, but I'm not. I work out daily, usually at the gym on weekdays, and by DVD at home or other physical activity.
I am now suspecting thyroid issues, but my primary care manager (PCM - I'm covered by Tricare) tested me a few months ago and my numbers were well in normal range, even though I have most of the classic hypo symptoms (fatigue, cold, difficulty losing weight, etc). Previous tests, at other labs, when DH was stationed at other bases, showed a lightly elevated TSH level - this last test is the first one that was normal.
During that blood test, they also checked a crapload of other things. My B and D vitamins are fine, same with blood glucose, cholesterol, etc (I can't remember everything they checked, but it was pretty thurough). The PCM says I look damn healthy, by the numbers... Her conclusion is that I must be depressed. The therapist she sent me to can't figure out what the heck I'm there for...
My next steps planned are seeing my PCM again to get referrals to a registered dietician (maybe I'm missing something in my diet) and to an endocrinologist (while my numbers might show OK, my symptoms do not, and I'd like to talk to someone who specializes in this).
Also, I used to work out at a gym on base, but have found a gym closer to home with a monthly membership fee that is less than what I was spending on gas to get to/from the base gym. With joining there, I get an intro session with one of their trainers. That's scheduled for next week.
Is there anything else folks here could suggest? Thoughts on things I might be overlooking? It's been pretty frustrating, trying to lose weight and have such a wacky, _long_ stall/plateau/whatever the heck this is...
Thanks.
Re: Hi! BLT suggested I come here...
I know you're tracking your calories, but how careful are you being about measuring? It's easy to dump a an extra serving or half a serving on to a plate and think, "yeah that looks like a serving".
In conjunction with underestimating calories eaten, a lot of people also overestimate calories burned. Are you using a heart rate monitor to track your work outs?
What is your daily calorie goal? It's possible that it's either too low or too high. You shouldn't go under 1200 consistently to keep up steady weightloss, which completely goes against the natural urge to start living off of lettuce. You'll slow down considerably if you're starving. On the flip side if your calorie goal is set too high then you can do everything right and not gain or lose because you're essentially eating maintenance calories.
All that aside, I hope you get some good answers from the doc!
I do tend to eat fairly similarly from day to day, at least for breakfast and lunch. Suppers are considerably more varied.
A month ago(ish) DH and I started a paleo eating challenge (long story - his boss challenged his unit to give it a try, and I figured if DH was doing it, I ought to as well). It was bad. Very bad. We lasted ten days, with me getting more tired and progressively weaker each day. It also screwed with my menstrual cycle. But, it was a fairly substantial modification to my normal eating, even if I was eating roughly the same number of calories. I gained weight.
It's been a while since I last tried zigzagging my calories, but it is one of the methods I tried over the last year and a half. No luck...
Maybe think about what kinds of foods you're eating. I know that if I eat a lot of carbs, even if they're mostly whole grain, I feel sluggish the next day.
On the flip side, if I don't have some carb with my high protein breakfast, I'm also dragging. I need a carb boost in the morning and then I'm good for the rest of the day without.
You could try eating fairly clean to see if that helps at all. Some people are sensitive to wheat products and it results in some of the things you've described.
Also drinking more water (as much as I hate it) helps my energy level.
Another thing to try would be eating more often. Eating small meals/snacks every 2-3 hours keeps the metabolism moving. Balance a protein and a carb if you can for your meals/snacks. Divide your daily calories by 5 or 6 to see how many calories you need in each meal.
It could be that you're not eating enough for your level of activity too. Figure out how may calories you need just to survive and then add in any exercise you do. If you eat below that, your body might think it's starving and begin conserving fat.
And the obvious - Make sure you're eating a good breakfast and that it's not 100% simple carb as many breakfast foods are.
I have a kitchen (and yarn) scale. It lives on the counter and is used with each meal. I'm pretty accurate on my quantities - measuring by weight makes life easy, especially when there is a tare function.
I don't have a heart rate monitor, but the machines at the gym do allow me to input my age/weight and they have grips that allow monitoring of my heart rate. I assume this overestimates, generally, even with that, although I assume it's not a crazy overestimation. I am hoping to add in some lifting to my workouts, and hope to address that with the intro trainer session next week.
MDP sets me at 1390 net calories for losing 1 lb/week. I've done a numeric BMR calculation, and it lines up pretty closely with that (within 10 cals).
It might be helpful if you post what a day's meals and workout routine looks like.
A couple ideas ..... Even if you don't want to go paleo increasing your protein in take might help. Can you add a few minutes of extra gym time?
Hi and welcome!
What kind of exercise are you doing? Are you doing any strength training?
I have no words of advice, but wanted to ask a nosy question: are you still in central MO?
GO! St. Louis Half Marathon-2:32:13
Omaha Half Marathon 9.23.12
I just posted under the tuesday planned food/exercise. I can re-post here, if you'd like.
Protein isn't horrendously low - yesterday fell in at 84 grams, according to MDP. It's not super-high, either.
This mornings workout was 65 minutes on a cross-trainer machine at the gym. They're kinda like an elliptical, but allow for inclines, too. This is fairly typical for a weekday workout - mostly cardio, and mostly machine based. I can add extra time, but I'll be honest and say I'm not sure that adding in more time will be sustainable over the long term.
I don't currently do any lifting/strength training. I want to add that in, and hope to do so next week when I meet with one of the trainers at the gym I'm now going to.
Do you have PCOS? that can make weight loss harder for no known reason.
Interval training might be a good option if you want a change in workouts.
Sorry... We were not in central MO for long - we moved away last summer to the PNW. I tried to change my location when we moved, but for whatever reason, the nest wouldn't let me, and I haven't bothered to try since...
Gotta love the frequent moves in this life.
Five houses in the last 6 years.
The specific type of exercise matters a lot for my ability to lose weight. I can swim or use the elliptical until the cows come home, but I won't lose weight. I need to run to lose weight. Cycling is ok too.
Have you tried mixing up what you're doing at the gym? Maybe the trainer will be able to help with that?
No PCOS here, as far as I know. I do sometimes have wacky cycles, but have no other indicators that might demonstrate this, and if it was PCOS, I think it would have been determined by now.
Intervals are a good idea. I should give that a try. Thanks!
I hadn't really thought too much on the _type_ of cardio. I was thinking of trying some of the classes offered at the new gym, and the trainer might be able to give me some good suggestions, as well. Running hurts (I think I might need to lose more weight before it won't hurt), but I could swap out and use the bikes or set a treadmill to an elevation that would make me work hard (and train for some of the summer hikes I want to do this year).
Ahh, DH works at Ft. LW during the week as a civilian contractor and I was curious if you were still there.
GO! St. Louis Half Marathon-2:32:13
Omaha Half Marathon 9.23.12
Ahh, DH works at Ft. LW during the week as a civilian contractor and I was curious if you were still there.
GO! St. Louis Half Marathon-2:32:13
Omaha Half Marathon 9.23.12
I agree with Susie, I would try and mix up your workout routine.
I looked at your meal plan and I would try and make a few more changes to get a little bit more protein - maybe a greek yogurt instead of the regular yogurt and a little chicken on your pita.
Thanks! My normal lunches do include meat of some kind. But, we bought a giant tub of hummus for a social engagement last weekend, and it was barely touched, so I'm making use of it this week... However, after tonight's supper, I'll have some chicken I can add (there's enough marinating that there will be leftovers).
My dairy delivery service doesn't offer a non-fat greek yogurt, but their regular non-fat yogurt is a high protein variety, so it might be better to switch to that.
Sometimes I do eggs for breakfast, but I'll admit I'm quite fond of the yogurt, berries and kashi cereal.
Drat! It would have been nice to know someone in the area - we were only there for about 7 months, and it was pretty darn isolating...
My PCM won't give me a script for thyroid medication unless my numbers are abnormal (this might be because the Tricare system has me seen by a PA as my primary care manager - I think they might have limits on what they can do without conclusive evidence). But, I have made an appointment to get a referral to an endocrinologist. Hopefully once I get that I can see one before too long. We're in a major metro area, and at a large base, so hopefully...
So your 70lb weight loss came with probably some diet changes and cardio. That's awesome! But now you've got to make some changes. Getting on the crosstrainer (I use one too btw, love it) and doing 30/45/60 min at the same speed/incline won't help anymore. Besides that, it's probably time you introduce some different types of exercise.
From someone who was in your position for a while, here's my advice (which is a bit of a summary of the other advice provided):
*mix up your cardio with intervals! get your heart rate up, then let it drop back a bit, and do that over and over again. 30 minutes of intervals is said to be more effective fat burning than 60 minutes at a steady pace
*add strength training, it won't make the scale move immediately, but building that lean muscle will up your metabolism and eventually start burning fat more regularly, plus you feel stronger and you'll start dropping inches
*find other enjoyable activities, like classes
*I know running hurts, I'm 2" shorter and based on your math, about the same weight. But, if you start slow and build up over time, your body will adjust and you'll find that it is great cardio, and it's pretty good therapy too!
I have been working on increasing the resistance and incline on the crosstrainer over time, and I can go quite a bit higher now than, say, a year ago. But, intervals and weight training sound like the next place to go with my workouts. That and the occassional class. (sadly, I don't like the classes offered at the gym during my normal work-out hours, so I'd need to reschedule things to fit them in. it can be done, but it will be an inconvenience... working out first thing in the morning is the best for me)
Running really does hurt, even for a short time. Knees, ankles, the front of my lower legs, and if I can get past that, it bumps my heart-rate up to a level that probably isn't very good for me yet. (ie: 180+, and I'm 33...)
Try changing up your exercise. As time goes on your body gets use to your workout and it uses energy more efficiently. If you walk on a treadmill forward - try going backwards. Change up your activities maybe try some classes if you can. Also strength training is key so its good that you are going to meet up with a trainer.
Also, Lauren's blog is truly inspiring and may help as well. Good luck.
http://lauren-onestepatatime.blogspot.com/
Try changing up your exercise. As time goes on your body gets use to your workout and it uses energy more efficiently. If you walk on a treadmill forward - try going backwards. Change up your activities maybe try some classes if you can. Also strength training is key so its good that you are going to meet up with a trainer.
Also, Lauren's blog is truly inspiring and may help as well. Good luck.
Have you been fitted for shoes? If you're running in standard cross-trainers, or if the shoes are >4-6 months old, that could be the problem. Go to a local running store, NOT a chain, and have them fit you. Even if you don't become a runner, the shoes will be good for walking anyway. Everyone's foot and gait are difference and shoe choice makes a world of difference.
Also, if your HR is too high, you need to slow down. You're running too fast. There's no right or wrong speed to run. Have you tried the Couch to 5K program? It's great.
Also also, I will add in a plug that you should be lifting weights, particularly heavy ones. The New Rules of Lifting for Women is a great book that is DIY. I am also a big believer in CrossFit and bootcamp-style classes.
I would imagine that your metabolism is not functioning well if you're doing solely cardio and eating low calorie. Lifting will help you build muscle, which is so important in the long run.
two years!
after two losses, now happily expecting baby #1 09.16.12
Brie Fit Blog | BFP Chart
Pretty much everything Brie said is true. Getting the right shoes for running helps, and the pain and HR are probably coming from running too fast. Running isn't about going fast. I started running at a 17 minute per mile pace.
This thread also makes me want to get back to lifting. Topic for another thread!
Yes, I have been properly fitted for shoes. Strangely, it took some doing to find an independent store specializing in running shoes here, but I did. They are less than two months old at this point, and yes, running still hurts my joints and shins. I have tried the c25k program, and hated every minute of it - I began to dread working out, and it took a _lot_ more effort to convince myself to do it.
I've read The New Rules of Lifting for Women, yep, and it's the direction I want to go in with weights. I don't know that I'll follow every bit of information in the book, but it has some good information.
It might be worth mentioning that this is the lowest weight I have ever been at as an adult. I'm wearing sizes I last saw in middle school. I'm in the best shape I've been in since then, too. I'm not sure that's relavent, but it might help to know that I've never been in a normal weight range.