40-Somethings - Losing weight without a 'diet"




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hello melani
11-20-2011, 07:35 PM
This is the fourth time for a 25+ lb. weight loss goal. Weighed 199 lbs. at the doctors office on Friday. Yikes! That makes this a 60+ weight loss effort.

Have done WW, South Beach, Atkins. They work. And then I stop following the program and gain it all back plus 10-20 lbs.

Has anyone focused on the exercise (as opposed to food) to kick off their weight loss?

This is the stupidest thing - the reason I registered on 3FC was the fun name and the weight bar showing people's start/current/goal weights. How do you get one of those?


HikingChloe
11-20-2011, 08:44 PM
Hello and welcome.

Can you think of even one "easier" excess calorie source that you can cut? Like soda for example?

I can understand why you are resistant to dieting. I suppose it would depend how much you are going over calorie each day, but I would guess that exercise alone for most people simply isn't enough to create the necessary calorie deficient for weight loss.

Have you considered calorie counting instead of any type of restriction diet? I guess WW is sort of the same as calorie counting however.

sontaikle
11-20-2011, 09:09 PM
Exercise alone won't help you lose weight. Your food intake is overwhelmingly responsible for your weight.

Trust me, I exercised for years without focusing on food and while I was fitter I didn't lose any weight ;)

Focusing on just exercising may be a good way for you to start off and slowly work on your diet later on.


RHay
11-21-2011, 01:13 AM
you need both to lose weight! you don't need to go on those 'diets' like atkins. Just don't overindulge, cut out the majority of the sweets and fast foods in your life, and replace them with healthy foods you like. For example, fruits, salads, fiber1, low-cal oatmeal and yogurt are all good healthy ideas that aren't completely repulsive. Good luck!

guacamole
11-21-2011, 02:00 PM
I also vote for needing both diet and exercise, although I am not on the exercise bandwagon yet. I am not on a specific diet plan. I tried WW, Atkins, high healthy carb.... The weight always came back after I went off the diet. Like the folks above me, I advocate slowly replacing unhealthy food and drink choices with healthy ones. I have been doing this one by one.....not all at once. Believe me, it does make a difference! Portion control/calorie counting is also beneficial. I have just begun to get into this a bit using FitDay.com.

twinieten
11-23-2011, 04:58 PM
I worked with a nutritionist who gave me serving sizes to follow vs calorie counting. That was pretty easy and I was successful. After kids, I did LA Weightloss which had the same concept.... servings and serving sizes, no calorie counting. I was successful then too. Then I gained and gained..... I'm now counting calories and going at it on my own. I know how to make healthy choices and I'm pretty good about serving sizes and what not. My problem is a starving student mentality (if ti's there and it's free, I'm gonna' eat it) and other bad habits that I tend to fall back on after the dieting is done.

This time I'm using Bodybugg, and I hope that with it, I can get the weight off, and manage to maintain and stay where I am forever. Bodybugg is the tool I've needed to begin to incorporate exercise too. I exercise regularly, and even though my weight loss is slow, I love the shape of my body. I hope that by dieting differently (like now I let myself eat cake and other goodies but make up for it elsewhere) that maybe I can feel like it's less work and more of a lifestyle change. In the past, when I started gaining again, the thought of dieting again was daunting because it was so much work!

I don't think you can really lose weight without dieting. I think you have to have some kind of plan, something to follow. It doesn't mean you have to count calories, but you should have basic steps like following serving sizes, and cutting out junk. I think fitday, Livestrong, Bodybugg and others are great ways to help with this.

Michinmn
11-26-2011, 10:50 PM
I too believe its a combiniation of both.

However, I really love Denise Austin. She is beautiful and not one oz. of fat on her and she is over 50 years young!!!! She is a huge advocate of eating. Not being on restrictive diets.
That's why we always gain weight back after getting off a diet such as Atkins or South Beach, because we were starving our bodies, not feeding our bodies. Thus, our bodies are in starvation mode, causes weight gain.

I too, however, need to eat a little better. I take one day at a time. It's hard once I reached my 40's! LOL.

Moreover, Denise Austin says she only works out 30 minutes a day, but her workouts include warm up, cardio, strength training, cool down. Then does something active on the weekends. :D

Thighs Be Gone
11-26-2011, 11:22 PM
OP, there is another poster here that has made small changes rather than do a diet. In any case, her weightloss has been very slow but she has lost over 100 pounds. Theoretically, if you are exercising off 200 calories a day (that is walking about 3 miles or running a little over 2 miles for most people) you will slowly begin to lose weight. Just be sure you are NOT upping your calories. With said plan you would probably drop 2 pounds a month.

Btrflyl8e
12-03-2011, 02:22 PM
You aren't starving yourself with South Beach...I don't know much about Atkins. I've been doing SB since early October and have lost 13lbs and I am ALWAYS eating it seems! And I'm hypothyroid to boot.

The key for me was to simply be aware of the hidden sugar in things you don't expect...and I don't feel like I'm on a diet anymore, I have made a commitment to take better care of myself and eat better and regularly. While weight loss was the initial goal I've come to realize that is really only one happy result of my new focus on myself and my health.

So you can approach it differently mentally...eating healthier and paying attention to labels is not hard...but meal planning I find is key for me so I don't get lazy and grab something bad because it's easy. Counting calories and measuring portion sizes just didn't work for me...eliminating sugar was what worked. I eat as much as I want, it's just better things I'm shoving in my (former) pie hole!

The only part of SB I refuse to follow is using low fat cheese....BLECH. I love cheese...so I just use regular cheese and enjoy my food and I'm still coming out ahead!

Exercise doesn't have to be a chore either...for me it had to be something I could do in my living room before work in the morning...I have been doing Just Dance for the Wii and its so much fun...although I cringe to think what I must look like since I really can't dance! I love it and actually look forward to it in the morning.

Just start somewhere!

kirsteng
12-04-2011, 08:01 AM
This is the fourth time for a 25+ lb. weight loss goal. Weighed 199 lbs. at the doctors office on Friday. Yikes! That makes this a 60+ weight loss effort.

Have done WW, South Beach, Atkins. They work. And then I stop following the program and gain it all back plus 10-20 lbs.

Has anyone focused on the exercise (as opposed to food) to kick off their weight loss?

This is the stupidest thing - the reason I registered on 3FC was the fun name and the weight bar showing people's start/current/goal weights. How do you get one of those?



First, regarding the weight tracker, go to 'quick links', then 'signature weight tracker' and follow the steps.

I agree, exercise alone is probably not going to kick you off too quickly. It will make you feel better, it will make you healthier and fitter.. but it won't do a heck of a lot for your weight loss. You really have to focus on your diet if you want to lose weight.

GL!

Daimere
12-04-2011, 08:17 AM
Trust me, I've tried exercise alone and dieting alone and neither have gained awesome results. Diet + exercise always works. Have you tried calorie counting or something? And either way you go, it'd still be good to track what you are eating.

Sophieeex3
12-09-2011, 08:55 AM
You need to choose something that can be a lifestyle change for you. if you were able to keep it off on WW its because when it was over you went back to your old eating habits and then some. Weight loss is 60% diet 20% exercise. So just eat healthier ( limit calories) and make better food choices. No sugar, no white carbs and no food after 8 and you should be able to lose weight.

lin43
12-10-2011, 05:03 PM
I agree with most of the others: It is very hard to exercise away a bad diet. A couple of years ago, for several months I was attending fitness classes at my gym 4-5 times a week. I looked fitter, but I didn't lose any significant amount of weight (I never went down a size & my clothes never got looser).

This time around (since June), I combined calorie counting and exercise (mainly incorporating more activity into every day) & I've lost about 40 lbs. since then (didn't weigh myself when I started, but I'm estimating that I was about 180).

I love calorie counting because it allows me to eat any food I want---in moderation. I also calorie cycle, and doing that allows me to eat heavier on some days (e.g., weekends, special occasions, etc.).

JOLINA
12-10-2011, 05:27 PM
I do the same as Lin43.
I count calories and exercize. I don't think of calorie counting as a "diet." But I call it that anyway. I eat what I want.

I plan my daily meals every morning, try to balance my diet, and keep a daily log of my food and exercize.
I keep the log on LoseIt.com
The site draws up all the charts I need and keeps my records from the start of my dieting.

It is a free website and without it, I could not continue my weight loss.
I eat about 1600 to 1700 calories a day. With that many calories I can lose 1 pound per week. About 50 pounds a year.

I have lost a lot of weight. Some days I feel like Porky Pigs girlfriend, but my family and friends say that I look good.
:smug:

Best of luck on your weight loss journey!
:hug:

lyv33
12-25-2011, 10:13 AM
I have lost weight without really "dieting". I do portion control and I exercise. If you will eat sensibly and exercise, you should lose weight.

lyv33
12-25-2011, 10:18 AM
I do the same as Lin43.
I count calories and exercize. I don't think of calorie counting as a "diet." But I call it that anyway. I eat what I want.

I plan my daily meals every morning, try to balance my diet, and keep a daily log of my food and exercize.
I keep the log on LoseIt.com
The site draws up all the charts I need and keeps my records from the start of my dieting.

It is a free website and without it, I could not continue my weight loss.
I eat about 1600 to 1700 calories a day. With that many calories I can lose 1 pound per week. About 50 pounds a year.

I have lost a lot of weight. Some days I feel like Porky Pigs girlfriend, but my family and friends say that I look good.
:smug:

Best of luck on your weight loss journey!
:hug:

You have done great. Congrats on the 35 lb loss. I use to count calories and now pretty much know the count for what I am eating. I tend to eat about the same things and don't stray too much. This helps and it's all regular food which really helps.

guacamole
12-26-2011, 11:07 AM
For those of you who have lost weight calorie counting and journaling your foods - would you be able to post some samples of your daily food logs here. I agree that sticking to a menu plan that works and not varying too much really helps. I would love to see what is working for you all and see if I can incorporate some of your ideas into my diet!

Keep up the good work!

PixelChick
01-09-2012, 08:49 PM
I have tried to shift my focus to being mindful while I eat, and paying attention to how my body feels while I eat. It helps me to eat more slowly and stop eating when I get full, so I naturally eat fewer calories without actually having to count them. I still work out at the gym 4x a week because (eventually) it feels great! I love feeling my muscles!

lin43
01-09-2012, 09:50 PM
For those of you who have lost weight calorie counting and journaling your foods - would you be able to post some samples of your daily food logs here. I agree that sticking to a menu plan that works and not varying too much really helps. I would love to see what is working for you all and see if I can incorporate some of your ideas into my diet!

Keep up the good work!

Actually, for me, variety is the spice of life! I like varying my menus, although there are some snacks and such that I do eat regularly. I tend to very generally plan out some meals before grocery shopping, but I don't strictly decide on what I will eat every day until that day.

Here's what I ate today, though, for example:

Breakfast - A pack of "nuts & fruit" trail mix from Starbucks & a Pink Lady apple (from home)

Lunch - Turkey & cheese sandwich: A thick slab of roasted turkey breast on organic whole wheat bread, 1/2 oz. sharp cheddar, 1 tbsp Hellman's mayo, lettuce, tomato, onions; I had a piece of cherry pie for "dessert" (this is unusual, but I really wanted a piece after lunch :) ).

Dinner: Chicken breast w/ homemade barbecue sauce; salad w/ blue cheese dressing; a piece of Green & Blacks milk chocolate bar w/ almonds & 2 espressos

I am maintaining, so my daily calorie allotment is 2000 or so.

kandyrews
01-10-2012, 12:42 PM
I've ate for a while using portion control & counting calories. Meaning eating whatever I want just controlling portion sizes. I eat a very small bfast, lunch and dinner (although occasionally I have more than I should on dinner) and never eat after 7pm and I drink water 90% of the time and Tea the other 10% I now drink 2 cups of coffee w/creamer no sugar in the mornings. In the past, I haven't followed this as strictly as I should, but am doing so now. And in the past I once lost down to 173 just by my diet alone...I'm 185, so I'm hoping now that I've added walking briskly 5 days a week for 30 minutes I will lose weight. I'm counting calories using the livestrong.com site but the thing is that I don't understand is it's really restricting my calorie intake? Like today for instance it says I only have 837 calories remaining to eat. I havent had anything today but coffee. I can't survive on 837 calories! When I do the calorie calculators for losing weight, they all say....You should consume about 1,526 calories a day to reach your goal weight of 140 lbs . This is at a reasonable weight loss average of 1 lbs per week, which should be reached by October 16, 2012 So I don't understand why livestrong gives me only 837 calories? I think I may try another website.

berryblondeboys
01-10-2012, 12:49 PM
Problem is .... You are thinking it as a fix to lose the weight. Not as a fix to keep the weight off. If you exercise and then quit. If you "diet" and then quit, you will regain. You need to find a way to lose the weight, and then do enough maintain that loss.

I watch the maintainers and read about maintainers and they keep up watchful eating and regular exercise. They never stop "dieting". They are forever watchful. If you aren't, you will gain and have to just keep relosing the same weight.

andrew80k
01-10-2012, 02:11 PM
. I'm counting calories using the livestrong.com site but the thing is that I don't understand is it's really restricting my calorie intake? Like today for instance it says I only have 837 calories remaining to eat. I havent had anything today but coffee. I can't survive on 837 calories! When I do the calorie calculators for losing weight, they all say....You should consume about 1,526 calories a day to reach your goal weight of 140 lbs . This is at a reasonable weight loss average of 1 lbs per week, which should be reached by October 16, 2012 So I don't understand why livestrong gives me only 837 calories? I think I may try another website.

Ugh. 837? Really? That's nuts. On average women should eat about 1500 per day to lose about 1 pound per week. Much less than about 1200 and you can get into starvation mode, especially if you are exercising at all. Of course each individual will adjust that number based on their own body type, weight, etc. But 837 is far too few to get any weight loss.

I use fatsecret and even though it will tell me how much I should eat based on the stats I put in, I can adjust that myself and then eat to MY requirements. For example, it told me, based on my stats, that I should be eating 2800 calories per day to maintain with no activity. I dropped my "maintenance" intake by 400 calories per day because I'm a computer geek and my job is very sedentary. So I set it at 2400 calories per day. I then burn about 600 calories in exercise per day, to get a grand total of about 3000 calories a day that I burn. I'm eating to about a 1000 calorie deficit per day to get 2 lbs a week fat loss. So I'm eating about 2000 calories per day and I'm usually not too far off that number.

kandyrews
01-10-2012, 08:11 PM
I signed up with the site LoseIt.com too and on there it gives me 1390 to lose 1 1/2 pounds per week based on walking 30 minutes a day at least 5 days a week. I'm burning anywhere from 120 to 170 calories a day depending on what I do on the treadmill and with my weight lifting. I think it was like 1500ish to lose 1 pd a week & so on. So think I'll stick with the Lose.It site

andrew80k
01-11-2012, 09:20 AM
I signed up with the site LoseIt.com too and on there it gives me 1390 to lose 1 1/2 pounds per week based on walking 30 minutes a day at least 5 days a week. I'm burning anywhere from 120 to 170 calories a day depending on what I do on the treadmill and with my weight lifting. I think it was like 1500ish to lose 1 pd a week & so on. So think I'll stick with the Lose.It site

Great. I'm glad you found something that makes sense to you. Just remember to adjust accordingly based on your results.

chicklett
01-11-2012, 09:23 AM
im going by serving sizes, measuring certain things higher in fat like peanut butter or sunflower seeds. i DESPISE calorie counting -perhaps im just lazy :yawn: lol - but i do pay attention to the labels and to what im eating. i have a 'dessert bowl' i eat my cereal out of LOL, at least i can pretend! seriously, i use that because it holds exactly 1 cup, so not only does it seem like more, i dont have to measure anything. with a bowl that size, i can't go overboard on the milk, because it doesn't let me, lol. :o

kandy: the same thing happened to me with livestrong... while i liked the articles and such, i ended up giving up on that site. i tried but no way, i could barely function on the 800 and some calories they recommended!

kandyrews
01-11-2012, 12:38 PM
Breakfast: yogurt, fruit, protein powder, spinach - all whirled into a smoothie and a cup of coffee or two

I've thought about drinking a protein shake in the morning for both energy and protein as I'm not big on breakfast, but I've read drinking them can actually make you gain weight, so I'm afraid to drink them. I was going to do the Whey Protein w/Strawberries and Almond Milk.

Ilene
01-11-2012, 01:24 PM
This is the stupidest thing - the reason I registered on 3FC was the fun name and the weight bar showing people's start/current/goal weights. How do you get one of those?

http://www.3fatchicks.com/forum/announcements-forum-help/203435-ultimate-one-stop-signature-ticker-thread-read-here-if-you-have-questions.html

Ilene
01-11-2012, 01:27 PM
I've thought about drinking a protein shake in the morning for both energy and protein as I'm not big on breakfast, but I've read drinking them can actually make you gain weight, so I'm afraid to drink them. I was going to do the Whey Protein w/Strawberries and Almond Milk. A protein shake will not make you gain weight if it has the same amount of calories as the breakfast you usually have...

kandyrews
01-11-2012, 07:44 PM
I would be replacing breakfast with the smoothie, so that should be okay then. As far as livestrong.com I repunched in my information and this time it gave me 1087 calories which is higher, but still low. Another site gave me 1400 something, so I figure I'm going to just go with 1300 calories to lose 1 1/2 pds a week. I'm staying around 1300 calories and I'm walking briskly/jogging 5x a week for 30 minutes & light weights 3 x a week, so I think I've got my program all figured out now...only thing I need to work towards now is eat a little more healthier. And now I'll just have to be patient and see how it goes. Hopefully, I will lose some weight.

Ilene
01-11-2012, 07:54 PM
I would be replacing breakfast with the smoothie, so that should be okay then. As far as livestrong.com I repunched in my information and this time it gave me 1087 calories which is higher, but still low. Another site gave me 1400 something, so I figure I'm going to just go with 1300 calories to lose 1 1/2 pds a week. I'm staying around 1300 calories and I'm walking briskly/jogging 5x a week for 30 minutes & light weights 3 x a week, so I think I've got my program all figured out now...only thing I need to work towards now is eat a little more healthier. And now I'll just have to be patient and see how it goes. Hopefully, I will lose some weight.If you want to get out of a plateau I would increase the intensity on your walks/jogs by incorporating hills/inclines, also you should really lift as heavy as you can to make more muscle... more muscle will help burn fat in the long run...

EDTA: Also do some HIIT (high intensity interval training) with your walks/jogs....

kandyrews
01-12-2012, 01:16 PM
If you want to get out of a plateau I would increase the intensity on your walks/jogs by incorporating hills/inclines, also you should really lift as heavy as you can to make more muscle... more muscle will help burn fat in the long run...

EDTA: Also do some HIIT (high intensity interval training) with your walks/jogs....

Thanks. I do....I use different inclines, sometimes I jog and go faster speeds than other times....I mix it up. I have to be careful with the inclines though because for some reason when I add inclines my ankles ....around the front area of my foot will hurt. As far as the weights, I'm not really sure I want to build muscles, I think I just want to tone...to tone you use low weights and high reps, so that's why I've been doing that. Although maybe I might start off building muscle then switch to toning later. When I say I lift light weights, yes they're lighter, but not that light, they're still heavy enough, so that when I get to the top of my reps my muscles are exhausted and I get a good workout. My muscles are sore for two days after, so they're definitely working my muscles. I just want to say thank you everyone for all your great advice. It does help me a lot.

Ilene
01-12-2012, 03:02 PM
Thanks. I do....I use different inclines, sometimes I jog and go faster speeds than other times....I mix it up. I have to be careful with the inclines though because for some reason when I add inclines my ankles ....around the front area of my foot will hurt. As far as the weights, I'm not really sure I want to build muscles, I think I just want to tone...to tone you use low weights and high reps, so that's why I've been doing that. Although maybe I might start off building muscle then switch to toning later. When I say I lift light weights, yes they're lighter, but not that light, they're still heavy enough, so that when I get to the top of my reps my muscles are exhausted and I get a good workout. My muscles are sore for two days after, so they're definitely working my muscles. I just want to say thank you everyone for all your great advice. It does help me a lot.I say it's good to do both too...