help please

zigzag423

Joined: Feb 12
Posts: 5

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Posted: 23 Feb 2012, 14:32
I have had some success with my diet and exercise plan. The thing is I am walking an hour a day everyday and I have stalled in my weight loss. Should I add more time or I don't know any ideas? Thanks
Cher
lmc083

Joined: Jun 10
Posts: 64

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Posted: 23 Feb 2012, 15:56
Hi ZigZag -
Can you give us a little more background on your situation? How new are you to exercising? Are you capable of upping the intensity of your walk - jog for a couple minutes out of every 10. How about some body weight exercises? Walk a 1/4 mile, knock out 10 squats, walk a 1/4 mile, do 10 pushups from your knees, walk a 1/4 mile, do 10 lunges, walk a 1/4 mile, do 10 situps
Losin25

Joined: Apr 11
Posts: 367

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Posted: 23 Feb 2012, 17:15
Also, can you please share your diet calendar so we can see it to comment on it?
============================================
155: After regaining 16 pounds. It's my goal again.
155: Goal Weight | March 17, 2012!!!! I did it!
Size 8: levi's jeans | February 3, 2012 (Actually, I'm a size 6. I skipped Cool
168: BMI 24.8 no longer overweight | December 1, 2011
174: Vegas vacation | September 15, 2011 (two weeks early)
180: first 27 pounds gone | August 25, 2011
186: 10% body weight lost | July 14, 2011
199: 200's gone forever | May 12, 2011
207: Starting Weight | April 28, 2011
zigzag423

Joined: Feb 12
Posts: 5

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Posted: 23 Feb 2012, 17:17
Well I was not into regular exercise until last march. Since then I have been walking almost every day. Now everyday for an hour. My speed is at 3 I keep track via mapmyrun. I wad thinking I need to up my speed not really sure. I do abs weights etc every other day. My best has been 3.7 miles at 4 speed in 70 mins. Thank you for any ideas and help.
Cher
P.s. jogging no not yet.
zigzag423

Joined: Feb 12
Posts: 5

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Posted: 23 Feb 2012, 18:36
I have been doing ww points on my own. You think its better to try calories?
Sheryl10

Joined: Jun 10
Posts: 182

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Posted: 24 Feb 2012, 06:16
My two cents regarding ww vs. calorie-counting: there's nothing wrong with WW; lost weight on it myself.
However, I think knowing how many calories, fiber, fat, nutrients, sodium etc., is in your food is a good thing - and I mean know it for yourself, not let WW give you a points value based on some of those numbers. WW had to come up with a way (in this case, the formula for points) to make you dependent on their system. With calorie-counting, you're not dependent on anyone else AND you learn a lot about nutrition.
I would recommend a book that you can look up calories in (especially of fresh foods) or this website's food journal to get you started.
Best wishes!

Man who say it cannot be done should not interrupt man doing it - Chinese Proverb

"Eat food, not too much, mostly plants." Michael Pollan
paperiniko

Joined: Jul 11
Posts: 343

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Posted: 24 Feb 2012, 09:32
In my experience and from what I read normally plateaus happen for one or several of the following reasons:

1) With fad diets that are not balanced people loose a lot of water and muscles rather than fatm therefore after an initial rapid weight loss things slow down and the metabolism slows both because muscle loss and starvation mode which makes the body think that we are in trouble and therefore tries to consume as low energy as possible.

2) For every kg lost, the daily calories needs lowers since it is a kg less that we need to carry around and feed

3) With training muscles become more efficient quickly so in order to keep the same amount of energy spent, you need to increase the length of the exercise or its intensity or both,

4) Because of what mentioned above calorie balance and deficits needs to be reassessed continuously and that is why fatsecret app is so useful.

Finally there is no magic or secret in fat loss, as long as one keeps using more calories than one eats. There is a whole multibillion dollars industry built on the assumption that some foods or supplements or combinations that can magically boost metabolism and fat loss (atkins being the big gorilla out there). This is simply not true, one can loose weight on a diet of pizza as long as the total calories eaten are less than those consumed. Granted it is easier and healthier to achieve results with foods that have less calories content per unit, but in terms of fat loss there would not be a difference.
gnat824

Joined: Jul 10
Posts: 1,711

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Posted: 24 Feb 2012, 09:56
Good tips from paperiniko.

Cher, it sounds like you probably have a good thing going but just need to change it up. Make sure you're adjusting your calorie intake as you go (WW Points should be doing this automatically) and change up your exercise to make sure you continue to burn calories. Since walking is your thing, try increasing your pace, finding a route with more hills, or interoducing intervals of jogging. As you get fitter, you have to keep pushing your limits. It's also a good idea to think about getting another form of exercise once or twice a week that will force your body to move in different ways. Make one of your walks a bike ride instead, try taking a class if you have access to a gym or do a workout dvd at home. I'd go for something that has more intensity since that's missing from your current routine.

Take your measurements, too. Soemtimes inches tell us what the scale does not, especially when you're changing up your exercise routine.
- Natalie
Brenda P

Joined: Apr 11
Posts: 5

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Posted: 24 Feb 2012, 11:37
I've found eating small meals or snacks every two hours got me off of the weight stall. Appearently your body is trying to conserve its fat reserves when there is too much time in between cell nourishment. Take in the same amount of points or calories daily, just break them up into eating every 2-3 hrs. Its worked for me,...hope it works for you too!
Skinny Clothes Await
zigzag423

Joined: Feb 12
Posts: 5

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Posted: 24 Feb 2012, 12:35
Ok all good ideas and thoughts. I think for sure my intensity needs to go up.I have not been working hard enough on my walks. Today I went up on my speed and could feel a difference. I think I may track calories as well as ww to compare and check the difference.thank you for your ideas and help. It means a lot to me.
I might try that eating smaller every few hours. Wink
Cher
Darla...

Joined: Jan 12
Posts: 1

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Posted: 24 Feb 2012, 13:13
I am doing everything by the book. I work cardio and weights i am doing everything by the book and i'm not losing any weight.... This is my second month with the tahitian noney. I am doing the 90 fit challenge and nothing is working.....Doubt :
smikell

Joined: Dec 09
Posts: 3

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Posted: 24 Feb 2012, 13:57
If you are not eating enough protein it could cause you to not loose weight.
Cthulhu

Joined: Dec 11
Posts: 167

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Posted: 24 Feb 2012, 14:18
Darla Blessing wrote:
I am doing everything by the book. I work cardio and weights i am doing everything by the book and i'm not losing any weight.... This is my second month with the tahitian noney. I am doing the 90 fit challenge and nothing is working.....Doubt :

Record everything, use a tape measure and pics for visual comparison. Your breakthrough will come.

“The last of the human freedoms is to choose one’s attitude in any given set of circumstances.” ~Victor E. Frankl



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