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Reducing weight permanently - any tips?

Astrid

Veteran

I gained a lot of weight in the last three years and I want to loose some of it. I'm already thinner than I was a year ago, but I'd still like to reduce my weight some more. Problem is I haven't succeeded with loosing weight consistently and then staying there. It's always down and then up with me - and I don't even make any diets. I know the principle of healthy eating and exercise is the only way to get it reduced permanently, but it doesn't seem to work that well for me. I like my body as it is now, but it would be nice to be slimmer again all the same, ideally about 15 lbs down.

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47 replies

Latest reply was from Astrid

cheryle (Dianthus)

(website)

Veteran

I am not an expert but have done a fair bit of reading on the subject. The one thing that seems to be agreed upon by many of the experts is that individuals who exercise regularly are more likely to maintain weight loss.

Easy to say and a bit harder to do. I have a tendency to gain and lose 10-15 lbs too. It makes wardrobe management and investing in good pieces a bit harder to do. I also start exercise programs and am good for months and then fall off the wagon.

I will be watching this thread since I have the same goal.

Laurinda

Veteran

Many people -- especially as they age -- develop insulin resistance. The so-called "healthy" diet recommendations to limit fat and increase carbohydrates just make them gain more and more fat. For details see Gary Taubes' book "Why We Get Fat: And what To Do About It" -- or this video has a quick synopsis "The Skinny on Obesity (Ep. 3): Hunger and Hormones- A Vicious Cycle" http://www.youtube.com/watch?v=Yo3TRbkIrow

Depending on your diet already, here are a few steps to take:

-- Eliminate added sugars (soda, fruit-juices, sauces, etc.)

-- Choose full-fat products rather than low-fat (these often contain added sugars).

-- Watch starch intake, have one slice of bread instead of two, half a usual serving of potatoes.

-- Watch sugary fruit intake (grapes and bananas)

-- Watch alcohol intake, maybe alternate beverages with water or seltzer

Some people need to restrict their diet even further.

Exercise won't necessarily lead to "weight" loss, but it will make a person thinner and healthier as fat gets replaced with muscle. And stronger and happier ;-).

ETA: More accurately as fat is lost, and muscle is gained over time.

Mo

(website)

Veteran

I would say that instead of 'joining a gym' and 'going on a diet', changing your habits slowly is a better tack. I have been pretty successful at maintaining. Everybody's body is a little different, so what works for me, might not for you. But for me, watching my simple carbs - you know, white bread, doughy pastry products like cake and donuts, sugary drinks (even fruit juice) is very helpful. Basically, lower Glycemic Load foods. I also think simple strength moves are important. I just do push ups and ab moves like planks or crunches or good old fashioned sit ups at home. Takes 5 minutes and you can basically do them any time any where. No money, no equipment, no need for gear of any kind. I'm usually in my pajamas.
I also track my food with an online log. This is not for everyone, but it works for me. Been doing it over 10 years now, so, again, it has become a habit. Here is the free log that I use. You don't need a Fitbit to use the food log portion. http://www.fitbit.com/user/229T63
I think what the logging does is just make you more aware.
Also, I eat the same breakfast every day. It is heavier on the protein, and the carbs are whole grain.
Hope that helps!

Mo

(website)

Veteran

Ha - Laurinda and I cross posted basically the same diet advice!

I should say that technically, we don't turn fat to muscle. Not to nit pick or anything, but the body is either burning fat or building muscle, but doesn't do both simultaneously, and certainly not magically with the same tissue. I'm sure it was just a description of overall changing of our ratios of fat to lean mass. Which is a very good thing!!! Muscle is pretty

Laurinda

Veteran

Hey Mo,
Yes, I should rephrase that, fat does not turn to muscle (I wish it did!). And you are correct that healthy changes are best if they are simple and easy. Body weight exercises are great, things like a push-up or two on the counter as you are waiting at the microwave.

Aziraphale

Veteran

Echoing what Laurinda and Mo said. Worst offenders for messing with your blood sugar, body fat and even moods are sugars (including fructose) and plain refined starches (white flour, white rice, etc).

I refuse to spend time tracking my food intake using charts or numbers. I just pay attention. What I have done, over the years, is to gradually learn what nutrients various foods have in them (or do not have!) so although I couldn't tell you exactly how many calories a banana has, say, I can tell you the most important nutrients you're going to get out of it -- i.e., a lot of sugar and starch, but also potassium. Or that avocados, while containing zillions of calories, are also packed with vitamins and the kind of fat you want in your diet.

I think the bottom line, if you want to lose weight and keep it down, really is to exercise more and eat less. But that's an oversimplification. A lot of it is getting into good habits. I read somewhere that it takes two weeks to make a new habit, or break an old one. That sounds about right.

Sooo, here's the recipe that works for me:

- I eat breakfast, and try not to snack too much after dinner
- I don't replace items with low fat versions, for example I'll only eat regular sour cream, butter and yogurt. I just don't eat too much of it.
- If I eat between meals (which I do all the time), I try to not eat junk. I leave little bowls of nuts around the house, and try to keep cut up raw veggies in the fridge. I still eat cookies sometimes, of course!
- I limit the amount of sugary foods I eat and drink (but I don't cut them out entirely, because I hate feeling deprived). I pay a lot more attention to how much sugar I'm shoveling in my mouth than fat. At least fatty foods keep me full and satisfied, so I'm less likely to eat too much
- I drink very little juice, almost never soda
- I try to eat whole grains instead of refined ones
- I try to get adequate protein
- I'm always trying to eat more whole or natural foods and fewer processed ones
- these days, I pay particular attention to getting enough calcium
- I get regular exercise, but I don't overdo it. I can't keep up a grueling exercise schedule, but an hour's hike three times a week seems like enough to keep me in shape.

Hope that helps!

Astrid

Veteran

Thanks everyone! I would say that I eat fairly well, I truly have no idea what drastic change could be made. I never drink soda at home, only buy juice from time to time and then only drink it mixed with water. I'm mostly drinking water, unsweetened tea and coffee at home. I only drink alcohol on special occasions or when I'm going out with friends, and even then not much. I don't buy low-fat products (I don't like the taste), I buy full-fat and eat less. I don't eat fast food or convenience food at all. And I mostly eat whole grain bread and so on too. I do like sweets (who doesn't?), but I take care not to buy too much and I'm only eating the stuff for 'coffee time' and that works fairly well.

My parents always took care we had healthy eating habits. Of course it's not so easy for me to continue with all of it when I'm mostly buying and cooking only for myself, but I certainly try.

I'm not doing as much exercise as I want to do at the moment because I just don't have the time, but I'm normally doing strength and endurance training twice a week at the gym. It's the university one so it's cheap and I didn't have to sign an agreement or anything.

Raisin

Veteran

The biggest thing I can suggest is to eliminate sugar. It's designed to make you store fat, and any refined sugar needs to go. It's really hard, I'm still working on it, but eventually you feel a lot better.

rachylou

Veteran

Hi Astrid!

Ok. I'm a type 1 diabetic. This is different from type 2, which is the kind you hear about. Anyways, you get to learn a lot about metabolism and nutrition when you're type 1, because you're operating your metabolism manually to a fair degree.

These are my takeaways when it comes to weight:

1. If you have a normal metabolism - eating balanced, portion-size-controlled meals should lead you to a healthy weight equilibrium.

2. All food is one of three basic things: Fat, Protein or Sugar (carbohydrates). If it's not protein or fat, it's sugar. Sugar = soda, candy and cake BUT ALSO bread, rice/grains, potatoes, vegetables, juice, and fruit, etc.

3. Unless you cooked it, you have no idea how much of what is in your food. I went to Red Lobster and got 9 shrimp on a plate. The calorie count was 2000!! How they got 2000 calories into 9 shrimp I'll never know. Anyways, this is what's behind Runner Rae's "sugar makes you store fat." You're getting more energy than you can use in a very small quantity of food. The difference between soda and broccoli (and remember they're both actually in the "sugar" category) is bang for buck. For the one soda, you could have had more broccoli than you could eat for the same amount of energy, plus you get vitamins from broccoli.

4. Portion control: This is probably where most people get in trouble. A serving is not what you put on your plate for a meal. It is also A LOT LESS than what you'd guess. For a woman, very generally speaking, 2 oz of protein is the serving size. That's LESS than the size of a deck of cards. One apple is NOT the apple you buy in the store - it's the tiny little ancestral apple, like a crab apple, of yesteryear. A serving of rice is 1/3 cup; not the 1+ cup you're likely to get with two scoops from a serving spoon.

5. I think this is the best rule of thumb guide for how to dish up meals: http://eatclosetohome.wordpres.....-michigan/

I like it a little bit better than the USDA plate with a fruit quadrant. You get vitamins from fruit, but a juice is just as bad as a soda in terms of a sugar hit. Whole fruit is like pudding if you ask me: sugar with body.

Mind you, I never skip dessert.

MsMary

Veteran

I have lost a total of probably 70 pounds from my highest weight by a variety of methods including surgery. The things that work for me are as follows:

1. Eat half a much as you think is a "normal" portion size. Rachylou is right that portion sizes in restaurants and most homes are WAY WAY larger than we need.

2. Don't eat anything you didn't prepare yourself or didn't watch someone else prepare. Most food prepared outside the home is full to the brim with added salt, sugar, and fat, and is actually designed to be addicting. Read Dr. David Kessler's book "The End of Overeating" for some fascinating insights into this. You'll be shocked.

3. Better yet, don't eat anything that isn't as close to its natural state as possible.

4. Exercise HARD almost every day.

5. Cut out the sugar.

6. Watch the alcohol.

7. I weigh myself every day and track my weight and everything I eat and drink in a journal, but I am compulsive and YMMV on that.

8. If all else fails and you can't do anything else, at least concentrate on not GAINING any more weight.

annagybe

(website)

Veteran

For years my weight yo-yo'ed. The only thing that worked for me was the South Beach diet which my doctor recommended. Basically it eliminates most carbs.
With my work schedule I can only excerise on my off days, but I do 1.5 - 2 hours on those days.

citygirldc

(website)

Veteran

Unfortunately, as we age our metabolism change. The only thing we can do is exercise more and eat less in a healthy way. Diets never work. Just change your eating habits and watch your portions. For example, you'd be surprised what one serving of ice cream is: it's a 1/2 cup. I mean who eats a half cup of ice cream? I know I don't. Oh, and exercise. Even walking is better no exercise.

Jonesy

Veteran

Great advice here, as usual. I do believe in the set point idea (that our bodies gravitate toward a set point, determined by a mix of things including genetics, metabolism, and habits over time) and I read recently that it takes up to a year for your body to adjust to a new set point. This gets at the yo-yo-ing that is such a pain: if one does manage to lose, say, 10 pounds, it will take a long time for the body to adjust to that lower set point and not try valiantly to add those 10 pounds back on.

For me, exercise *daily* is key. I walk 1.5-2.5 miles each day, and run/climb uphill 3 miles on the treadmill 5 or so times per week. On the weekends I am even more active doing yardwork, taking long hikes with the dog, shoveling snow in the winter, etc. I also make sure to have a large salad with every dinner, and I don't eat any sweets until after dinner (I was addicted to eating chocolate in the afternoon--kicking this habit was *waaay* harder than quitting my pack-a-day smoking habit a long time ago!). Good luck!

rachylou

Veteran

I thought I'd come back and say something about making up a meal. I will do something like this:

1 serving protein
3 servings carbs (sugar) (approx. 45 g carb)

which would translate into:

2 oz chicken (1 serving)
1 C rice (45 g carbs / 3 servings)
1 C broccoli (5 g carbs / .3 serving)

or

2 oz lean beef (1 serving)
2 oz bread (~2 slices)(30 g carbs / 2 servings)
3 oz apple (15 g carbs / 1 serving)

I don't really pay that much attention to fat. I cut it out almost entirely. I read somewhere that people seem to be divided into those who lose weight by cutting fat and those who lose weight by cutting carbs. I seem to be in the former category.

I'm not really an exerciser. However, I walk at least a half hour a day. I will also note that I seem to burn more energy lifting weights than cardio. If I exercised more, I'd maybe go up to 60 or 75 g of carb. If I was a marathoner, I'd carb load - way way over the 75 g mark.

Interestingly enough, time of day also matters for me. I metabolize food better in the afternoon/evening.

missvee

Veteran

You've got some great advice here. All I would add is make sure you have your thyroid checked the next time you have a doctor's appointment. Over active or under active thyroid can contribute to weight problems.
Sounds like you lead a very healthy lifestyle.

Gaylene

Veteran

You've got some good advice here. The only point that I'd like to add is to think of your "diet" as a permanent way of eating. Being restrictive will let you lose weight, but, as you know, once you start eating "normally", you'll just gain it back.

Take some time to figure out what is non-negotiable. For example, I love good cheese, chocolate, wine, and bread. Telling me that I couldn't ever have these things for the rest of my life was not going to work. Figure out how you will work these "must haves" into a sensible eating plan. My solution was to let myself have these as "treats" 2-3 times a week in reasonable portions.

And plan to lose the weight slowly--maybe 2-3 pounds a month. That way you can concentrate on developing better eating habits instead of losing weight. There is no such thing as "falling off the diet" on a life-long plan. If you feast for a day, you don't need to feel guilty and restrict yourself the next day, you just get back to eating normally the following day and the next day and the next day.

I just read an article by a dietitian who made the statement that no one ever gained weight by overeating between Christmas and New Year. It's the time between New Years and Christmas that is the problem.

Caro in Oz

Veteran

Hi, You have some great advice here. I have an under-active thyroid so weight lost is very difficult for me. The things I have found to be most helpful are
1. Portion control - the protein part of your meal about the size of your palm with lots of low starch veggies.
2 Carb control (the more carbs I eat the more I want) so instead of 2 slices of bread in a sandwich I'll have a roll up with tuna or chicken & veggies.
3. Exercise - so many days I don't feel like it but that's when I need it most. I think the endorphins stop me from any emotional eating.
4. Having treats - small amounts of cheese, wine or whatever is your thing as a treat is important so you don't feel deprived
We are all different & it is about doing what works for you. My doctor says nearly anyone can lose weight but it is the keeping it off & being healthy that are the true tests.

Suz

(website)

Veteran

You have received some excellent advice.

Just one more idea.

Join Lean Eating. http://www.precisionnutrition.com

That's the company I work for.

And it is an amazing program that really works.

End of advertisement. Except to add that it worked for me.

Astrid

Veteran

Thank you all so much for your great advice! I'm certainly going back to it later on. I think the most important thing (and the easiest to start with) is to watch my portions. I think I might still eat too much in general. I'm going to pay more attention to that.

@Rachylou
Thanks for that link, it makes sense to me! I never really thought about what kind of things I was eating in these categories, but I'm going to try it that way.

@MaryK
Thanks for the book suggestion! I'm going to look it up. I prepare most things myself, I don't buy ready made stuff, so I guess that's a good thing.

@Jonesy,
That's a very interesting idea with the set points. It makes sense to me that the body has to get used to a certain weight before it accepts that state as 'normal'.

@Missvee
I'm going to have it checked the next time, thanks!

@Gaylene
That sounds sensible and like it could really work in the long run. I'm going to think about the things I want to include.

@Suz
I had a look at the introduction videos and it looks interesting! But I don't have that kind of money to spend, at least not if I have to commit myself for a year. (You look so great in the pics btw.!)

cheryle (Dianthus)

(website)

Veteran

I find it very difficult to judge portions so bought this scale to weigh food. It allows you to create custom foods and has a lot of very handy and helpful features.

http://www.amazon.com/Kitrics-.....food+scale

anne

Veteran

Suz - I have been looking through the pictures from the link you posted too. Pretty amazing. Can I ask 3 questions though? Are they holding their tummies in in the second pictures and secondly it seems most of them lost a lot of weight in the midsection and not as much in the thighs. Is that right? Lastly how do they know the body fat percentage? When I have my appraisals at the gym, they take skinfolds but what they tell me is that the skinfolds put me in a certain section of the population of my age. I asked last time about a body fat percentage and they said they couldn't tell me and tests for that cost a great deal ($1000 if I remember correctly) But people online on YLF and elsewhere have often mentioned their body fat percentage,

Laurinda

Veteran

If I were going to get body fat percentage I would look for somewhere that does a DEXA (Dual-energy X-ray absorptiometry) body scan. It runs around $125 in my area. It does require some radiation, but also can assess bone density.

anne

Veteran

Wow Laurinda - had no idea about all that., I'm not that curious though, and a preliminary skim of services in my Australian state indicated you need particular medical criteria to gt tested. I'm pretty sure my percentages are in the healthy range. But the PN site says you get sent calipers which sounds like they have some method of calculating it manually

Suz

(website)

Veteran

Anne, they may be holding their tummies in -- or at least standing up straight -- I know when I did my "after" pics I tried to stand up straight! But I also did so in my "before" pictures. And there is NO retouching of any kind done on the photos. If someone is discovered to have tampered with the pictures that person would be disqualified.

Do they lose more weight in the midsection than the thighs? I don't know. It is impossible to spot reduce. They lose fat where they have the most fat to lose -- that is how the body works. It all depends on body type. You can't change the fundamental body type you are born with (except through plastic surgery, I suppose).

I can't really speak for others but I can tell you my own experience. I lost inches everywhere, on all parts of my body, except for my shoulder girth. My thighs will NEVER be long and skinny; that is not the way I am made. But they are slimmer (and more muscular) than they were before I lost fat and gained muscle.

Body fat percentage measurements are always estimates. Even using the most expensive equipment, there is some guess work involved. In the Lean Eating program they ask you to use calipers and have the testing done at a wide variety of sites by the same person each time you sample (once every 3 months), preferably someone who is trained in doing it. I couldn't find such a person so my husband did the measurements each time. That was good enough. I'm sure he wasn't accurate, but all they are really looking for is a general trend.

Some gyms have machines that do a quick overall estimate but it is super innaccurate; you're better off with the skinfold measurements in most cases.

Astrid, I know it sounds like a lot of money. There IS a scholarship available to people in need. So you might consider applying for that if you are interested. ETA: actually, there are a few scholarships available.

But quite honestly, I believe that $100 a month for one of the best educational programs I've encountered in my life -- and for a life-changing experience-- is quite reasonable. I say that advisedly. I have been in and out of universities and other educational institutions for many years. This program was designed and is overseen by a truly amazing woman. She's a former Woman's Studies professor, amazingly bright and dedicated.

Having said that, the information presented in the program isn't earth-shattering. There is no diet. It's not about calorie counting or forbidding this or that food. It's not rocket science. It is the same advice you heard from all the YLF sisters above. Eat slowly. Reduce your portions. Choose carbohydrates wisely. Drink water. Etc. etc. ect.

What makes the program different is that it is HABIT based. Most people try to do too much at once, and they try to do it without support or accountability. It's almost impossible to achieve success in those conditions. It is the support and the design of this program that makes it different from the rest.

In the program I developed habits that will be with me for my lifetimes. I just don't question them any more. And this means I don't have to struggle to maintain my weight. Also, the program changed my body image and my sense of myself overall. I feel much more capable and more optimistic.

Suz

(website)

Veteran

BTW, my before-and-afters....I lost about 3 to 5 pounds after this (it varies) and also lost considerably more body fat. At the moment, after a month of travelling and no exercise I am probably about back up to this level. But I have the tools to reverse that very easily, with no deprivation.

I did this program when it was six months long. They have since lengthened it to allow people to incorporate the habits more securely. At customer request, basically.

Also, re the scholarships, check out these links: http://peterpetrik.com/blog/paying-it-forward

http://peterpetrik.com/blog/le.....ps-awarded

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anne

Veteran

Suz - thanks for answering my questions (Astrid, hope you don't mind my hijacking your thread a little). I had been wondering about the skinfold thing for ages, not really just in the PN context but just used the opportunity to ask. I get that you are looking for a general trend - and the stats they must use in Australian gyms give you that, just not in percentages (eg one year I went from being in the bottom 25 for my age group to the bottom 10% - probably I am back up again though!) I guess what I wanted to know was - is there some formula that you apply to the skinfold measurements.

Suz

(website)

Veteran

Anne, there are formulas, yes...you can check online for some. Here's one: scroll down for women's - http://www.linear-software.com/online.html

For PN we measured at 7 sites. It gives the best representation, though nothing is perfect of course. It is surprisingly difficult to get some of those measurements.

anne

Veteran

Thanks Suz!
Hope you are getting some good advice here Astrid! I don't feel qualified to say much because though I try to control my weight I always think I am at an advantage, as both my parents were not overweight at my age. So I am never sure if what works for me would work for anyone else!

Raisin

Veteran

Holy crap Suz! What a fabulous transformation you made! Congrats on all your hard work, you look great!

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