Well I knew it was coming.

I'm concerned and hope it's
not a sign of things to come next monday.

It is WAY too early to get concerned. You have probably hit a plateau.
Keep on plan, and your weigh loss will resume.

I can start the exercise now because perhaps this is all good eating
can do
for me (although I don't get the increase in that case)

Exercise is key to continuing and maintaining weight loss, as well as
vital to good health. My suggestion is start walking, slowly and short
distances at first, and build up from there.

As always, YMMV.

Kasey
365/265/???

Cp wrote:

"Dally" wrote:

That's a good way to get in trouble. You're 240 pounds and the minimum
you ought to be eating is 2000 calories. You're losing muscle mass at
an equal rate as fat right now and slowing down your metabolism as we
speak. In other words, you're all set up for yo-yo dieting. If you
don't add exercise now you will gain more weight than you've already lost!

There is no way in hades that I could eat 2000 calories and lose. Been
there, done that. Gained. In eating more I mean to about a 1500 - 1600
calorie range. I've heard it said here before and I agree that the 10x rule
doesn't apply when you're dealing with higher weights.

I know why you think that. I used to be in the same boat. It felt like
I was gaining weight on hardly any calories. It was frustrating. The
key to my problem was to figure out how to turn my body into a
fat-burning body rather than a fat-storing body. I had to repair my
metabolism.

You see, exercise and eating are way more synergistic than you think you
are. You will be able to eat a lot more calories and lose a lot more
weight when you get the exercise component in there. It's not a
mathematical thing, it's about changing your metabolism at an enzyme
level. I really recommend you read a book by Covert Bailey.

Here's what I did to go from "unable to lose weight on low-calorie" to
"nearly 70 pounds lost and I can't believe how easy it is."

1. Get enough sleep. This gives me energy so I don't have to rely on
food for pick-me-ups, but it also lowers my cortisone response that
makes me more likely to store fat.

2. Get much more water. My friends doing Body for Life with me call it
"Potty for Life" jokingly. 10 cups a day is a good number. (That's
water, not soda, not coffee, not juice.)

3. Do high intensity interval training. This is a brief kind of cardio
workout that startles your body into thinking it has to get better at
burning fat because it doesn't know what its crazy owner is going to do
next. (I'm convinced that long/slow cardio in the "fat-burning" mode
merely convinced my body that it needed more fat stores for the marathons.)

4. Weight-training with free weights - again, it startles my muscles.
The damage done requires calories to fix, and raises my metabolism 24
hours a day. It also gives me more cells that need to burn fat rather
than store fat.

5. Exercise nearly every day. I aim for 6 times a week.

6. Eat frequently through-out the day - at least 4 or 5 times a day (do
not skip breakfast!) and make the portions small.

7. Make sure you get some protein and some carb (preferably with fiber)
in every meal/snack. Aim for some healthy fats in each meal/snack, too.
Atkins nearly had it right, just for the wrong reasons. It's not
necessary to be "no-carb", it's just necessary to not be 'all-carb'.

I think I will stick to fruit. I can't eat protein bars. I find they taste
almost sour to me. I might try a bowl of cereal with chopped fruit instead.
Or perhaps just the fruit. We'll see.

Nope, you missed the main point: don't have a pure carb snack. Balance
some protein with it, preferably with a bit of healthy fats. If you
want fruit, put some peanut butter on it or eat it with some skim-milk
cottage cheese. Turn a high-glycemic snack into a balanced one. It
makes a huge difference over whether those calories get stored as fat or
are given to your body to fuel the muscle repair, brain activity, skin
regeneration, etc that it needs to be doing.

Dally

On Wed, 12 May 2004 20:09:29 -0400, Dally wrote:

Cp wrote:

There is no way in hades that I could eat 2000 calories and lose. Been
there, done that. Gained. In eating more I mean to about a 1500 - 1600
calorie range. I've heard it said here before and I agree that the 10x rule
doesn't apply when you're dealing with higher weights.

I know why you think that. I used to be in the same boat. It felt like
I was gaining weight on hardly any calories. It was frustrating. The
key to my problem was to figure out how to turn my body into a
fat-burning body rather than a fat-storing body. I had to repair my
metabolism.

Well, FWIW, when I started dieting at 262 lbs., my calorie budget was
1600 calories per day. I lost pretty continuously (not every week,
Cp!) at a rate of 4-7 lbs. per month. I do not believe I would have
had such good results at 2000 calories, though who knows. I'm
satisfied with the muscle retention that I've achieved. This was
undoubtedly due at least in part to continued weight training
throughout.

Cp is lots younger than I and not menopausal, which should mean her
metabolism is likely higher, but people vary greatly.

Chris
262/152/ (145-150)

"Chris Braun" wrote in message
...
On Wed, 12 May 2004 20:09:29 -0400, Dally wrote:

Cp wrote:

There is no way in hades that I could eat 2000 calories and lose. Been
there, done that. Gained. In eating more I mean to about a 1500 -
1600
calorie range. I've heard it said here before and I agree that the 10x
rule
doesn't apply when you're dealing with higher weights.

I know why you think that. I used to be in the same boat. It felt like
I was gaining weight on hardly any calories. It was frustrating. The
key to my problem was to figure out how to turn my body into a
fat-burning body rather than a fat-storing body. I had to repair my
metabolism.

Well, FWIW, when I started dieting at 262 lbs., my calorie budget was
1600 calories per day. I lost pretty continuously (not every week,
Cp!) at a rate of 4-7 lbs. per month. I do not believe I would have
had such good results at 2000 calories, though who knows. I'm
satisfied with the muscle retention that I've achieved. This was
undoubtedly due at least in part to continued weight training
throughout.

Cp is lots younger than I and not menopausal, which should mean her
metabolism is likely higher, but people vary greatly.

Chris
262/152/ (145-150)

I agree with you Chris. I gained on 2000 calories and I also don't think,
with the changes I've made to my eating plan, that I could realistically eat
that much and not be constantly full. I don't mean satisfied... I mean full
and bloated. I'm already noticing that I feel much better once my stomach
is empty again.

"Dally" wrote in message
...
Cp wrote:

"Dally" wrote:

That's a good way to get in trouble. You're 240 pounds and the minimum
you ought to be eating is 2000 calories. You're losing muscle mass at
an equal rate as fat right now and slowing down your metabolism as we
speak. In other words, you're all set up for yo-yo dieting. If you
don't add exercise now you will gain more weight than you've already
lost!

There is no way in hades that I could eat 2000 calories and lose. Been
there, done that. Gained. In eating more I mean to about a 1500 - 1600
calorie range. I've heard it said here before and I agree that the 10x
rule
doesn't apply when you're dealing with higher weights.

I know why you think that. I used to be in the same boat. It felt like
I was gaining weight on hardly any calories. It was frustrating. The
key to my problem was to figure out how to turn my body into a
fat-burning body rather than a fat-storing body. I had to repair my
metabolism.

You see, exercise and eating are way more synergistic than you think you
are. You will be able to eat a lot more calories and lose a lot more
weight when you get the exercise component in there. It's not a
mathematical thing, it's about changing your metabolism at an enzyme
level. I really recommend you read a book by Covert Bailey.

Here's what I did to go from "unable to lose weight on low-calorie" to
"nearly 70 pounds lost and I can't believe how easy it is."

That doesn't seem to be my problem. I also think that before I try tweaking
the food (which I seem to have under control nicely) that I should move to
the next logical step.. exercise. I appreciate the effort to explain it but
honestly I feel like it complicates the equation which right now is fine. I
don't wish to go through this weight loss journey without exercise so before
I was to try complicating things I would first do the simplest. I will keep
in mind your advice however for when I reach a point where eating healthy
and exercising are no longer working.

"Kasey" wrote in message
om...
My weigh day was monday.. no loss. I've weighed every day since
and
first it was up .5 a lb now it's up a full lb.

Step away from the scale, and no one will get hurt.

LOL! alright I surrender!!

I'm concerned and hope it's
not a sign of things to come next monday.

It is WAY too early to get concerned. You have probably hit a plateau,
which is inevitable. Keep on plan, and your weight loss will resume.

I hope so. Well actually I guess I know so... it just automatically sends
panic through you when your weight goes up even by a few pounds.

I can start the exercise now because perhaps this is all good eating
can do
for me (although I don't get the increase in that case)

Exercise is key to continuing and maintaining weight loss, as well as
vital to good health. I suggest starting slowly and carefully. What
kinds of exercise do you have in mind? Do you have any limitations
(knee injuries, etc.) that need to be watched? Do you have access to
and are you inclined to join a gym, or perhaps a swimming pool? Do you
prefer competitive sports?

I plan to first start by walking. An hour a day at a speed that's
comfortable. I plan to push myself until tired but not exhausted. I don't
have any limitations although my sister does and she would most likely be
walking with me. She just needs to watch her knee. I could join a gym but
I don't realistically see me going right now. It's either a transit ride or
a 1/2 hour walk at least and I don't see me doing that if I'm overly tired.

I also enjoy sports like tennis and badminton and also rollerblading. I
have a friend who drives and can take me to places where the hiking is
beautiful unfortunately I only see him about once a month. BUT and that's a
big BUT it will be a nice change of pace from the walking.

My suggestion is start walking, slowly and short distances at first,
and build up from there.

As always, YMMV.

Kasey
365/265/???

On Thu, 13 May 2004 12:38:38 GMT, "Cp" wrote:

That doesn't seem to be my problem. I also think that before I try tweaking
the food (which I seem to have under control nicely) that I should move to
the next logical step.. exercise.

I think this is exactly the right approach. Exercise is important in
one's life for a whole lot of reasons, so adding it is a good thing to
do for yourself anyway. And it should definitely help with weight
loss -- provided, of course, that you don't start eating a lot more to
replace the calories burned :-).

I will keep
in mind your advice however for when I reach a point where eating healthy
and exercising are no longer working.

If you really reach such a point, you might just decide that you're at
your goal weight :-).

Do keep in mind, though, that weight loss will slow over time. Even
if you're only losing a pound of two per month after a while, it's
still "working".

Chris
262/152/ (145-150)