Weight Loss Support - For those at goal......




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KTna
01-23-2007, 04:46 PM
How far did you have to go before you felt like you were happy?

I've lost 80 lbs, and maintained the loss for almost 2 years. Problem is, lately I have been feeling really bad about how I look. So Im thinking I have to set a new goal, and I am wondering how you decided when you were finished.

Thanks!


FreeSpirit
01-23-2007, 04:48 PM
If you havn't already, maybe you could try toning up a bit?

Small people can even feel bad about themselves if they don't have good muscle tone and definition.

Regardless, you know your body better than I do, and we'll all be here to support you with your goals!

Good luck!!! :D

KTna
01-23-2007, 04:54 PM
I am planning on increasing the strength training. I have a weight set on its way to me. Hopefully that will help. I know I can't do anything about the extra skin, but I figure I will try to make what's under it firmer, since I had not focused on that during the weight loss phase as much as what the scale said.

Im just not sure if I still need to restrict my diet to try to lose more fat or just focus on the strength training.


JayEll
01-23-2007, 05:09 PM
When you think about the prospect of restricting calories to lose weight again, how does that make you feel? If it just makes you feel sad and overwhelmed, then I'd say just focus on the weight training for awhile. But if it makes you feel like it's hard but you've done it before and can do it again, then combine the two.

In any case, congratulations on maintaining for TWO YEARS! That's fantastic!

Jay

KTna
01-23-2007, 05:25 PM
Actually it makes me a little mad. I feel like I worked so hard, and still didn't get where I wanted to be.

I know I should feel good that I lost weight (and mostly I do) but somehow I still see the same body in the mirror, I just fit in a smaller clothing size. Frustrating!

MariaMaria
01-23-2007, 05:31 PM
Were you expecting weight loss to change more than just your body?

aphil
01-23-2007, 05:35 PM
I am planning on increasing the strength training. I have a weight set on its way to me. Hopefully that will help. I know I can't do anything about the extra skin, but I figure I will try to make what's under it firmer, since I had not focused on that during the weight loss phase as much as what the scale said.

Im just not sure if I still need to restrict my diet to try to lose more fat or just focus on the strength training.

Well, restricting your diet will cause you to lose WEIGHT in general. Exercise is what is really going to help you to:

~lose fat (by doing cardio exercise)
~gain muscle (by strength training)

You don't really ever want to "stop". You keep progressing yourself, fitness wise, even if your weight in pounds stays the same. Your 150 pounds next year, might look a lot better than your 150 pounds now, if you lose some body fat and get some more muscle during that time.

lilybelle
01-23-2007, 08:17 PM
My weight loss efforts were inititated because of health problems that I had developed. My Dr. wanted me to be at 150 lbs. I chose 145 as my own personal goal. The improvement in my health status was my main focus and of course as the weight came off, vanity came into play. Most days I am perfectly happy with where my weight is. Some days, I think I could lose about 10 more lbs. and be happier. But, looking back, I think my goal weight found me . I got to where with the same food and same exercise that I was maintaining the same weight. I don't want to give up more of my food or have to exercise a lot more to try to lose a small amt. more. I don't think it would improve my health any and I can't afford another new wardrobe. As for "being finished", I realize I'll never be finished. I'll always have to eat right and exercise to maintain the weight I have lost. Prior to this weight loss journey, I knew nothing or noone that had ever maintained a weight loss for any length of time.

shrinkingchica
01-23-2007, 08:37 PM
I am not real happy even now. I have a goal weight in mind that is a range--anywhere from 136-122 really. But, some days I panic that that is impossible and my body just won't go that low. Other days I am more optimistic.
I am still able to lose weight...(*crosses fingers*) and until it really does seem impossible to shift any more, I am going to keep at it. :)

Mami
01-23-2007, 09:24 PM
You didn't say how tall you are so its hard to tell, but I'm around 150 right now (I'm short though) and I sure don't look or feel my best. My stomach is big and that's very unhealthy. But even maintainers usually have to work out just to tone the body and keep the weight off. Also, it may help to know how many calories you eat and your current activity level.

almostheaven
01-23-2007, 11:47 PM
I never actually completely reached my goal. I was working extremely hard to go from 140 down to my 135 goal and managed to lose another 3 when I found out I'd been pregnant the whole time. Since the pregnancy, I'd gotten down to 145. With the holidays, a recent move and lots of remodeling (too tired to cook and eat right many days - and no time for exercising), I'm at 148 right now.

Even at 137, I wasn't "completely" happy. I ALMOST had that small tummy pudge gone. It may have been more pudgy at that point though because I was over a month pregnant. But I have noticed a difference between the 140 I was and the 145, and mostly the 145 to 148. The pudge gets more noticeable. I'm back to exercising now. Still not as much as I'm still remodeling, but I get in about 20 to 30 minutes a day for 6 days a week. So I'm hoping that will help to tone it some. But I think just a few pounds can make a big difference in problem areas.

aphil
01-24-2007, 08:09 AM
You didn't say how tall you are so its hard to tell, but I'm around 150 right now (I'm short though) and I sure don't look or feel my best. My stomach is big and that's very unhealthy. But even maintainers usually have to work out just to tone the body and keep the weight off. Also, it may help to know how many calories you eat and your current activity level.


This is where height is a big, big thing. At 5'2", like you are, 150 may not be the best weight for you-135-140 may be more likely, Body type may also play a big part. I am 5'7", a whole 5 inches taller, and when I am down to 150 I look pretty darn good-as long as I am continuously exercising.

Yes, most trainers work out consistently to stay fit. Most maintainers keep the weight off by eating just a little more than they did to lose weight (if they lost it at 1600 calories a day, they might maintain that loss at 1800-2000, for instance) but they have to work out. If you don't work out after you lose the weight, even if you can keep the scale down, you will lose muscle over time, and gain body fat.

The same goes in the opposite direction. You can keep the scale about the same, and improve your body over time, if you keep exercising and advancing your workouts.

JayEll
01-24-2007, 08:28 AM
Another thought . . . You don't say how old you are. There comes a point when how the body looks just isn't of great importance anymore. I'm old enough now that I know I'm not ever going to have that young thin body I once had back in my 20s and early 30s. So for me it's about the health and comfort considerations.

Our bodies are precious, no matter what their size or quirks may be. I'm glad that I have so much in my life that I can actually afford to worry about my weight, and can do something about it!

You worked really hard--don't let an arbitrary number make you unhappy about all that you've done. The weight training and other exercise is probably a really good next move, as aphil has said.

Good luck!

Jay

KTna
01-24-2007, 10:08 AM
Thanks for the replies.
I am 29, and 5'5". I am not clinging to ideas of looking like my younger self, because my younger self was 80 lbs heavier then.

I am currently consuming about 1300 calories per day in order to try and get the scale weight down a bit more. During the maintainance phase I was eating probably 1800-1900 calories (I wasn't counting at that time, just trying to learn how to make the new eating habits permanent and normal).

I have been having a very hard time getting the scale to move at all this time around, my body seems to like this weight. The lowest I have been since I started losing is 147.5 but I had a hard time maintaining that. I really don't want to resrict more calories, and I definitely don't want to lose muscle! I am perfectly fine staying at this weight - I really just want to reshape my body at this point.

While losing weight I did mostly aerobic exercise for fat loss, this is the first time I am considering strength training. It seems like it's time to start thinking about that. I read online that extra skin is a myth - that you have to get under 10% body fat and it will cling to your body again, so I guess that is what I have to do.

Meg
01-24-2007, 10:20 AM
I read online that extra skin is a myth - that you have to get under 10% body fat and it will cling to your body again, so I guess that is what I have to do.

I know exactly where you read that and he's full of baloney, sorry to say. All he wants to sell you an e-book - $$$.

The lower the body fat, the more skin issues people have. Less fat = less holding up the skin, right?

I got my body fat down to 12.5%, which is about as low as a woman should ever go, and looked my absolute worst. I had sheets of skin hanging off of me. No fat, just skin. Sorry to say, but it just doesn't cling like Saran wrap. :lol:

For more about skin and weight loss, you might want to check out our Weight Loss and Skin FAQs (http://www.3fatchicks.com/forum/showthread.php?t=36040).

But weight training can help you out a bit here, as well as reshape your body. Building some muscle can fill out some of that excess skin very attractively. :)

JayEll
01-24-2007, 10:21 AM
For body shaping, weight training is probably the answer.

I really question that information about extra skin. 10% body fat is pretty low, especially for women.

Sometimes it takes a long time for the scale to move if one is at one of those points. I couldn't get below 180 for weeks.

Good luck, KTna!

Jay

KTna
01-24-2007, 10:37 AM
Thanks Meg! Good to know I'm not the only one. I got to my original goal and almost feel like, what was the point?!?! I know, I know - there was a point, but come on, I worked HARD to get here - I should be rewarded at least a little, right???

Thanks for the thread on the skin issue. I have been thinking of surgery, but I'm very nervous about the results, plus the cost is very high - and since I didn't have WLS - no help from insurance. Do I bother trying to DIY it at this point? I know I have fat left to lose, but I dont know my percentage - I was told I have too much skin to have an accurate test. How do you test body fat accurately? I have a body fat scale at home but the numbers are all over the place!

Any advice for a beginner in strength training? I bought a HRM last week and I've used it twice - I was thinking of getting my heart above 140 for 30 minutes 3 times per week, and starting slow with the strength training, maybe 20 minutes twice a week for the first month.

Meg
01-24-2007, 10:49 AM
That skin issue really is a sucker punch, isn't it? Something that we never anticipated when we started and had visions of bikinis floating through our heads? Believe me, I really feel your pain. :hug:

As for bodyfat, did you try having someone caliper you? I had a ton of skin but was still able to get my body fat done that way. But I'm sure a lot depends on the skill and experience of the person doing it. Otherwise, I think you're stuck with bioelectrical impedance devices, like Tanita scales and the Omron hand-held. They read high on me but at least you can track trends over time. But only use it at the same time every day and under the same circumstances because the results will vary wildly depending on your degree of hydration.

HR monitors are great! I tend to get lazy with my cardio unless I can see where my heart rate is and know I need to kick it up. As for weights, I'd suggest three full body workouts a week (like M-W-F or T-Th-Sa), doing 1 - 2 sets of an exercise for each muscle group. There are some stickies in the Ladies Who Lift forum with ideas for beginners. Also check out http://www.stumptuous.com/cms/index.php - the best site on the Internet for women's weight training.

Mel - the moderator at the LWL forum - can personally attest to the power of weights to reshape your body. She dropped two pants sizes without losing a pound once she started seriously lifting. :strong:

aphil
01-24-2007, 11:33 AM
I have to second the whole extra skin thing...some people can lose a lot of weight and it springs back, but others...the extra skin is there, and you just deal with it, or get it surgically removed. No matter how thin I will get, or how much I lift-I will still have extra skin.
There are some places where it can be surgically removed and you can't see the scars in your regular clothes-such as a tummy tuck or a breast lift-but there are others where your choice is to have it removed and have a scar that is visible to others...or just leave the extra skin.
Upper arms, for instance. I won't wear tank tops with the extra skin, or with a scar running under my arm from the pit to the elbow...so why even bother?

I would love to have a tummy tuck for the extra skin on my lower belly...but I am scared to death to, because I am afraid of it impairing my belly dancing. I am afraid I wouldn't be able to do backbends (skin too taut) or have the muscle control to do belly rolls, etc. afterwards.

Mami
01-24-2007, 12:19 PM
If you've only done aerobics for your weightloss, and you're practically eating nothing (to me 1300 calories is very little, esp for your age), it seems the only answer is weight training. Obviously height is a big factor, but I think muscle tone is just as important. I may be short, but I've been lifting for 13 years so I'm in a size 10 at 149 and there is nothing jiggling. Calorie restriction and age cause the loss of muscle mass, so unless you're super lean, you're probably going to be rather flabby without strength training.

A big reason you want to gain lots of muscle is that you can eat A LOT and still maintain your weight. And when you get older, you will still look toned and sexy, yet still be able to eat a fair amount without gaining. I'm 38 and aside from the weight I gained when I was pregnant last year, I was looking the same as I did in my early 20's prior to that. And I was able to eat a lot and maintain 128 lbs (probably average of 2100 or more a day as a guess).

Once you get started and build up for a while, you will not only see all the benefits, but you wont have to work out as often to maintain your muscle tone. After my first year or so of training, I've always done about 40 minutes of 2 sets for each exercise 2 times per week. My routine has always been some variation of: DAY 1: 2 chest exercises, 2 shoulder exercises, triceps, 2 lower body exercises; DAY 2: 2 back exercises, 2 shoulder, biceps, 2 lower body. I wasn't even doing cardio for several years (which I dont recommend) and was able to maintain.

KTna
01-24-2007, 12:25 PM
Sounds like there is hope yet.

The weight set is shipping as I type, I have a room in my house I am converting into an exercise room - bike, elliptical, weight bench, step - anything I can find around the house (I have aquired many such gadgets over the years :D).

I plan on starting slow. In the past when I started strength training I overdid the first few days and lost momentum.

ennay
01-24-2007, 05:57 PM
When starting weights, start with exercises that do BIG muscles or multiple muscles. This will get you the most bang for your buck. I only have time for a compact set of lifts so most days I do 3 legs, 3 push, & 3 pull. I make sure at least one of each type is a multimuscle exercise (like pullups)

Little single muscle workouts are good too, but if your time is short go with multi muscles

chick_in_the_hat
01-24-2007, 07:04 PM
Toning does wonders - I have hardly lost any weight in the last 1 1/2 yrs....but I've lost 2 pants sizes and went from a large to a medium on the top. It was 90% weight training. My routine looks pretty much like Mami's - 2 days weight training but with 6 days cardio. I am much happier now that I was when I first lost the weight. I'm not completely there yet...dunno if I ever will be...but I'm closer than ever. :D

I should add I'm still logging what I'm eating and calorie counting.