Weight loss - some advise would be great please!

Toffypop

Hi all,
I'm female, 30 and trying to loose about two stone that I put on last year (gave up smoking!). I've lost 11 pounds in total so far since the middle of April and it was 14 pounds except for the last two weeks I've put on 3 pounds which I find shocking as I've given up all treats starting two weeks ago (I would have something small once a day, like a small chocolate bar). I only drink water except for a can of diet coke maybe 2-3 times a week. I don't eat butter or sugar in anything.
Breaskfast is usually fruit, a yoghurt or weetabix. Lunch is usually a brown bread sandwich (no butter/mayonnaise or anything) with one slice of ham, one piece of cheese and tomato (toasted) or relish, one slice of ham, tomato and lettuce. Dinner then is either pasta with a tomato based sauce (I don't eat cream based sauces) or meat with potatoes and veg (e.g. steak, pork chop, chicken). The potatoes are either 3 scoops of home made mash or 4 baby potatoes and the veg is usually carrotts.

If I need a snack during the day I grab an apple or banana.

I walk for at least 40 minutes a day and do Zumba once a week. Recently I've started a spinning class as well so I'm completely stumped as to how I've managed to put on 3 pounds!

I would love some advice as I'm kind of getting stuck as to what else I could do! Many thanks in advance

G86

11 pounds weight loss since April is brilliant I wouldn't worry too much about 2 or 3 pounds, they'll prob have vanished again in a few days.

Just an idea, but if you're walking 40mins a day then maybe you could add in some running too?

Toffypop

Thanks G86 I think it's just frustration really that two weeks of nothing nice and am up 3 pounds! It's nearly enough to make me start smoking again!
I absolutely hate running but am at the stage where I'm thinking about doing the couch to 5k in the evenings when I'm not at zumba/spinning and seeing if that makes a difference...

kingelmo

Congrats on the 11 pounds hun thats brill!!

I wouldnt worry to much about a small bit going back up!!


Myself, i find that fruit is my killer i never seem to loose weight with it infact i seem to put it on eating fruit!! Iv felt abit crap in recent months and i completly changed my diet.. In the evening im having a ceaser salad or a normal salad with chicken and bacon instead of spuds and veg and i seem alot better with it.. Clothes feel alot looser although i had a fight with the scales the last time i stood on it so we are not on talking terms at the mo so i havent stood on the scales since i started ..

G86

Toffypop wrote: »

Thanks G86 I think it's just frustration really that two weeks of nothing nice and am up 3 pounds! It's nearly enough to make me start smoking again!
I absolutely hate running but am at the stage where I'm thinking about doing the couch to 5k in the evenings when I'm not at zumba/spinning and seeing if that makes a difference...

The couch to 5k is great, but if you hate it then you might not stick at it. Your weight loss is going to stall at some stage, so what you need now is some extra motivation to keep you going, besides the weight loss. Are there any sports you're interested in? Or maybe you could do the running with a friend instead of on your own? Otherwise, I'd just try to do more of the classes you're already doing. Walking is great but it's not going to make much of a difference to your weight. And don't worry about the scales, I dieted for a month before and saw no change at all until 2 weeks after I'd gone back to normal eating, and suddenly whoosh - seemed to drop 3kg overnight.

You're doing great, you've just hit a wee standstill, everyone does at one stage or another!

Toffypop

I think salad is definitely one thing I don't eat enough of Salad and running seems to be the way forward so!

G86

kingelmo wrote: »

i had a fight with the scales the last time i stood on it so we are not on talking terms at the mo so i havent stood on the scales since i started ..

I'm with this poster. Try not to weigh yourself that often. If you must, then pick an exact time every week and stick to it, your weight is going to vary in the mornings/evenings so there's no point weighing yourself in the morning before work and then freaking out at 10pm because you're 2 pounds heavier Sure I could be 70kg at 8am and 72kg by the time I get home that night!

Toffypop

G86 wrote: »

The couch to 5k is great, but if you hate it then you might not stick at it. Your weight loss is going to stall at some stage, so what you need now is some extra motivation to keep you going, besides the weight loss. Are there any sports you're interested in? Or maybe you could do the running with a friend instead of on your own? Otherwise, I'd just try to do more of the classes you're already doing. Walking is great but it's not going to make much of a difference to your weight. And don't worry about the scales, I dieted for a month before and saw no change at all until 2 weeks after I'd gone back to normal eating, and suddenly whoosh - seemed to drop 3kg overnight.

You're doing great, you've just hit a wee standstill, everyone does at one stage or another!

I'm thinking of dragging the OH out with me but he's one of these can eat everything within a ten mile radius and not put on as much as a pound! I think I'm just at a hump or something and need to kick start it. Maybe the running or another class is a good idea, give the weight loss the kick up the bum it needs! There's a wedding on at the end of August and I was hoping to have lost another stone at that stage. Might be wishful thinking though!

G86

Toffypop wrote: »

I think salad is definitely one thing I don't eat enough of Salad and running seems to be the way forward so!

If you don't like it, don't eat it. The best longterm diet is going to be one you enjoy. Try not to look at it as a diet and more a permanent change of your eating habits.

syklops

Toffypop wrote: »

I walk for at least 40 minutes a day and do Zumba once a week. Recently I've started a spinning class as well so I'm completely stumped as to how I've managed to put on 3 pounds!

I would love some advice as I'm kind of getting stuck as to what else I could do! Many thanks in advance

Maybe the 3 lbs you gained is muscle not fat? Muscle weighs more remember.

This is why measuring weight is a really poor measurement of weight loss, because the ideal healthy body is not necessarily a skinny one but a toned one.

G86

Toffypop wrote: »

I'm thinking of dragging the OH out with me but he's one of these can eat everything within a ten mile radius and not put on as much as a pound! I think I'm just at a hump or something and need to kick start it. Maybe the running or another class is a good idea, give the weight loss the kick up the bum it needs! There's a wedding on at the end of August and I was hoping to have lost another stone at that stage. Might be wishful thinking though!

What weight/height are you? I'm just asking, because it's alot easier to shift weight at the start if you're a good bit overweight. If you're stalling a bit now, that might be why, the weight loss might just be slowing down a bit now.

I hit humps all the time:p

Toffypop

G86 wrote: »

What weight/height are you? I'm just asking, because it's alot easier to shift weight at the start if you're a good bit overweight. If you're stalling a bit now, that might be why, the weight loss might just be slowing down a bit now.

I hit humps all the time:p

Whoops I should have put that in! I'm 5'4" and currently 12stone 5 pounds so I can't iamgine it's stalled at this point. Those pesky extra 3 pounds are really bugging me :pac:

kingelmo

Toffypop wrote: »

I think salad is definitely one thing I don't eat enough of Salad and running seems to be the way forward so!

if your not a salad person then dont force yourself to eat it, it will only make you feel worse and go picking on other food for then evening..

Although i did come across something pretty dam nice last nite.. got lettuce, grated cheese,onion and tomatoe mixed in a bowl with some honey and mustard dressing, sliced up apple for a bit of crunch and grilled a rasher!! OMG heavan!!!

and i must admit i hate salad but that i was pretty dam nice!!

Glowing

Cut out the bread at lunch time!! I have done this for the last 3 weeks and i've noticed a HUGE difference!

Replace it with high protein foods - some of tuna, boiled eggs, grilled chicken, avocado, cottage cheese - and a salad and the pounds will fall off. Takes a bit more planning but it's so worth it ...

G86

Toffypop wrote: »

Whoops I should have put that in! I'm 5'4" and currently 12stone 5 pounds so I can't iamgine it's stalled at this point. Those pesky extra 3 pounds are really bugging me :pac:

Right, step away from the scales! Seriously, for now just step away! Anything that's not motivating you is useless, therefore the scales are currently useless And tell your OH to start running with you or else he'll be deemed useless too!

Realistically, you're not doing that much cardio. I'd say up the classes to at least 4 a week. I'm also trying not to spun out my usual 'please take up weight training!' line..... but if you felt so inclined then it'd be a great idea too;)

Toffypop

kingelmo wrote: »

if your not a salad person then dont force yourself to eat it, it will only make you feel worse and go picking on other food for then evening..

Although i did come across something pretty dam nice last nite.. got lettuce, grated cheese,onion and tomatoe mixed in a bowl with some honey and mustard dressing, sliced up apple for a bit of crunch and grilled a rasher!! OMG heavan!!!

and i must admit i hate salad but that i was pretty dam nice!!

That does sound nice Probably better than my steak with carrots, spinach and potatoes!

careca11

Toffypop wrote: »

Hi all,
I'm female, 30 and trying to loose about two stone that I put on last year (gave up smoking!). I've lost 11 pounds in total so far since the middle of April and it was 14 pounds except for the last two weeks I've put on 3 pounds which I find shocking as I've given up all treats starting two weeks ago (I would have something small once a day, like a small chocolate bar). I only drink water except for a can of diet coke maybe 2-3 times a week. I don't eat butter or sugar in anything.
Breaskfast is usually fruit, a yoghurt or weetabix. Lunch is usually a brown bread sandwich (no butter/mayonnaise or anything) with one slice of ham, one piece of cheese and tomato (toasted) or relish, one slice of ham, tomato and lettuce. Dinner then is either pasta with a tomato based sauce (I don't eat cream based sauces) or meat with potatoes and veg (e.g. steak, pork chop, chicken). The potatoes are either 3 scoops of home made mash or 4 baby potatoes and the veg is usually carrotts.

If I need a snack during the day I grab an apple or banana.

I walk for at least 40 minutes a day and do Zumba once a week. Recently I've started a spinning class as well so I'm completely stumped as to how I've managed to put on 3 pounds!

I would love some advice as I'm kind of getting stuck as to what else I could do! Many thanks in advance

don't get too dishearted about putting on 3 pounds , sounds like you have been doing fantastic thus far ,
the 3 pound might be a case of gaining muscle (muscle is heavier than fat), you are doing an waful lot of exercise in the space of a week ,
perhaps cut the 40minute walks down to just 3 days a week , and only do 1 zumba or 1 spinning class a week not both ,

gain muscle tho has its advantages as it eats up fat leaving your body looking leaner

of course the other reason that you might have 3 pounds on could be to do with you mens-cycle , so don't freak out , just keep up the good work

in terms of food
you might want to vary your dinners a bit , enjoy things like sweet potatoes ,
Stir fry's
fish,
homemade salsa's for your sandwiches
for a snack a handful of Strawberries/blueberries) would be much better than a banana
and perhaps knock the diet coke on the head (although it says 0cal , its still full of sweetners etc)

G86

careca11 wrote: »

don't get too dishearted about putting on 3 pounds , sounds like you have been doing fantastic thus far ,
the 3 pound might be a case of gaining muscle (muscle is heavier than fat), you are doing an waful lot of exercise in the space of a week ,
perhaps cut the 40minute walks down to just 3 days a week , and only do 1 zumba or 1 spinning class a week not both ,

In fairness, she's really not doing that much exercise, a 40 min walk isn't going to have much effect. I really don't think that doing less is the answer here. However, if the 40min daily walks were switched to 3 runs a week then that would make sense.

Toffypop

Thanks everyone for the advise, it's really appreciated and I've a gist of what I need to do First thing is upping the cardio, I walk to work and home every evening so 40 mins each way usually, would running after dinner be ok does anyone know?
And instead of bread/potatoes/pasta every day, more protein and salads are in my future!

kingelmo

Best of luck xxx

G86

Toffypop wrote: »

Thanks everyone for the advise, it's really appreciated and I've a gist of what I need to do First thing is upping the cardio, I walk to work and home every evening so 40 mins each way usually, would running after dinner be ok does anyone know?
And instead of bread/potatoes/pasta every day, more protein and salads are in my future!

Cutting down on the carbs will definitely help. As for the running, you might feel a bit queasy running straight after dinner, I'd give it an hour or so.

Donny Bonaduce

Try Juicing. 1 litre of vegetable and fruit juice as the only intake of food every second or third day.

And you have to do some resistance excercise, the reason you hit a plateau is because the walking is not a challenge to your body anymore. Its used to it now so why would your body adapt and develop further?

Think of your body as a super efficient machine that adapts to its environment perfectly: The only reason it lost the weight you noticed and toned muscle is because it had to in order to prevent stress in a similar future challenge.
Any more development where there is no challenge would be a waste of energy that it might need for times where resources are not available. You have to convince it into beleiving there is a challenge that it needs to meet. It wont beat it, just meet it so its not stressful in future. Thats how it works.

Excercise and diet.

Also, for motivation, the skinnier you get the faster your body will burn energy so it snowballs and gets easier to stay sexy On the flip side thats why people seem to get fatter and fatter even though they eat the same amount of food - the rate they burn energy drops and drops as they get bigger and it gets stored as fat easier.

You can eat what you want but be aware that if you put 2500 units of energy in and only use 2000 units through activity then your body will store 500 units on your ass, hips or stomach. It is only trying to keep you alive so work with it

Hope this helps, it worked for me and now I have a 6 pack!! Yeah baby!!

metamorphosis

OP - don't listen to most of the above post! Listen to the advice already and from G86.

careca11

G86 wrote: »

In fairness, she's really not doing that much exercise, a 40 min walk isn't going to have much effect. I really don't think that doing less is the answer here. However, if the 40min daily walks were switched to 3 runs a week then that would make sense.

the post says she doing 40min walk a day plus Zumba , Plus spinning , that is a lot in a week ,

your body needs a rest to recover ...............hence the reason as as her to cut down on the walking
if muscles are not rest they will not work and will therfore its effect on burning calories will be greatly reduced

G86

careca11 wrote: »

the post says she doing 40min walk a day plus Zumba , Plus spinning , that is a lot in a week ,

your body needs a rest to recover ...............hence the reason as as her to cut down on the walking
if muscles are not rest they will not work and will therfore its effect on burning calories will be greatly reduced

1 zumba class and 1 spinning class a week is not a huge amount in a week.

She doesn't need time to recover from walking.

Sangre

G86 wrote: »

1 zumba class and 1 spinning class a week is not a huge amount in a week.

She doesn't need time to recover from walking.

Agreed.

I walk about 35 minutes into and out of work every day. I would never take this into account when assessing what levels of recovery I need. If anything, the small bit of blood it gets moving probably assists with my recovery.

Obviously it shouldn't be ignored though when calculating calories burnt etc.,

hucklebuck

I would not worry about the apparent 3lb gain, I just lost 18lbs and I stalled for about 6 weeks at the 14lb mark, just keep saying to yourself I am doing the rights things and I need to be patient.

This may be obvious but you should ensure your carbs are wholemeal, white carbs are a killer. Try get more protein in to you, try almonds and berries for a snack, try have an egg or two in some form a day, chicken and tuna are high in protein and are readily available at deli counters, watch out for the mayo at said counters. If cooking use olive oil and I use Golden Olive instead of butter(nearly tastes as good and made from olives) and if you must have mayo buy the low fat one and don't go mad on it.

Keep up the good work