100 lb. Club - How

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11-30-2005, 12:19 PM
How has everyone lost their weight? is it though execerise or diet? I'm curious

11-30-2005, 12:32 PM
There is no one answer for "everyone." However, MOST people who have lost a substantial amount of weight and kept it off over the long term do so through both diet and exercise. It is possible to lose quite a bit through diet alone, but there comes a point where you have to start exercising to get past a certain point and still be able to eat a healthy, nourishing amount of food. The more you exercise, the more you can eat. Also, activity keeps your metabolism revved, and strength training will build muscle and make you leaner for your weight. Still, a lot of people start with diet and ease into exercise, so there's no need to go full-bore all at once.

For some good tips on permanent weight loss and maintenance, check out the Maintainer's Forum, both the Living section and the Library.

11-30-2005, 02:02 PM
What she said. :yes:
Personally, though, I have lost weight through a combination of about 90% diet and 10% exercise.

11-30-2005, 02:08 PM
I have lost weight on both ways: 1) Just diet, but cutting back as I got closer to goal and 2) Diet and excercise

1) I personally found not so great. I found that the closer I got to my goal, I was really only eating rabit food just to see a small loss, and my skin and body looked gaunt.

2) This was much better for me. As previously posted, you can eat a lot more, and it also tones your body (if you use weights). When you build up muscle, you increase your metabolism (ideally turning your body into a fat burning machine) and you find you can eat so much more.

11-30-2005, 02:38 PM
I only started 8 days ago, but I lost my first 4 pounds in a week through counting calories and light strength training. :)

11-30-2005, 02:39 PM
I think I'm about 60% diet and 40% exercise. I've only noticed this because in the weeks I've lost a lower amount of weight it's because I hadn't exercised. I still lost, but when I up the exercise the weightloss is always a little higher.


11-30-2005, 02:50 PM
I was exercising for a couple of months but since my back has gotten worse I have not been doing anything. All though I should be doing something. Anyhow I have lost all my weight with the exception of time above by diet. 1800 calories a day. I am still losing with diet only and plan on making it to goal by diet since I have surgery next month and won't be able to exercise. I know I should exercise but I truly hate it. I am hoping that after surgery I will be able to walk longer periods again. Right now I can only go for a few minutes without sitting. So if I can go walking again I will probably do that for exercise. I'm not much for the idea of going and weight lifting and all that. I just want to get some cardio in so my heart is healthy.

11-30-2005, 03:08 PM
To me the big pluses by adding exercise are that 1.) your metabolism is sped up even after your workout, speeding your losses, 2.) the faster loss helps keep your motivation higher, 3.) your good cholesterol is improved.

Don't forget that lots of water really helps. Not only does it clear toxins, and make the body healthier, but I found that it is true that for years I'd mistaken thirst for hunger. Because of finally learning to drink enough water, I don't feel the need to eat as much.

11-30-2005, 03:11 PM
Personally I'd say 65% exercise, 35% diet. My diet has improved, but it's nowhere near as controlled as some peoples. I often see people looking in amazement at the amount I've lost and the amount I eat. But that's because I eat decent amounts of healthy stuff, and I burn a lot of it off through exercise.

11-30-2005, 03:49 PM
Weight watchers diet plan,
lots of guilt and recently added exercise.

I didn't weigh this week, was gonna go on tuesday but will go on my normal day since it works better transportation wise.

I really really think motivation should be counted because we all know you can't change unless you feel like it!

11-30-2005, 04:23 PM
Cardio, weights, high protein, low fat, low carb, and TONS of positive self-talk. :)

11-30-2005, 06:04 PM
I just started about 2 and a half weeks ago but have lost 4 pounds in that time. What's helped me is definately the exercise and drinking loads of water. I haven't really been counting calories although I do keep track of them and what I eat. I have cut out all the really bad junk foods and soda and kool aid I used to drink. Definately to add to all that is support! I don't think I could have done all this and have been keeping with my plan without my family supporting me and getting excited over my little losses, my diet buddies, and everyone here on the forums!!

Wow.. that last bit sounded like I was accepting an award or something! haha

Amanda Panda
11-30-2005, 06:38 PM
I am the same as YP1 (again!) - I am about 65% exercise, 35% diet. I've lost 53lb since Jan 1st. I know I could have lost more if I'd been alot stricter with my diet, but I am happy with my loss so far and will tighten up my eating as I get nearer to goal. Obviously, I am dieting and try to stick to 1600 cals a day, but I am not that strict and find that I'd rather workout hard at the gym 5-6 days a week than watch every single calorie here and there!

Dieting alone is okay, but exercise will completely change your shape and fitness.

Good Luck,

Love Amanda x

11-30-2005, 06:51 PM
I'm with YP1 and Amanda Panda with about 70% diet, 30% exercise. I started opposite most other people by exercising first and not making many changes to my diet, but I quickly realized that I would lose, but it would be at a snail's pace. Once I changed my diet the pounds started coming off really quickly.

I definitely know people who have lost without exercise, but since I'm in this to be healthy in addition to looking fabulous, I definitely wanted to incorporate some daily exercise into my routine. Turns out I thought I hated it but now I love love love working out, especially weightlifting.

Plus, most people (well, especially women -- you're lucky, Howie!) really do have to cut back their calories in a draconian way to lose if theydon't exercise. I love food to much for that. :lol:

11-30-2005, 07:35 PM
I have been losing mine by eating low fat foods and exercising 1 hour a day!

11-30-2005, 08:31 PM
I agree that exercise is the key. I keep my calories around 1800-2000, but I focus more on calorie balance. So if I work out extra, then I can eat a bit more if I want and it is ok. I also try to eat 5-6 small meals instead of the 3 larger ones. But exercise is definately the thing that will make this new lifestyle stick. I don't have to be overly restrictive in what I eat. I have more energy when I exercise. It has helped with my moods. Besides, I want the totally killer body you can only get from weight lifting.

11-30-2005, 08:54 PM
Before I eat something 99% of the time, I ask myself: "Is this going to build health? Will this nourish my body? How will I feel after eating it (that minute, an hour later or the next day?)?". If the answers aren't in MY favor, I forgo eating it, PERIOD.

I exercise a *minimum* of 6 days a week, sometimes 2 times daily (I teach yoga and so that usually accounts for 1 session on those days). I allow myself only 1 day a month where I have "permission" to avoid strenuous exercise completely, (usually the first day of my menstrual cycle) and try to find ways around other obstacles, making exercise a BIG priority.

This has allowed me to lose 22 pounds in just one month. It hasn't been EASY but it is (I AM) certainly worth it! ;)

11-30-2005, 10:30 PM
I've been exercising (cardio & weights) and counting calories (amazing how many calories there are in movie popcorn -- and it isn't even all that good!). So far, I've lost around 30# in 3 months.

I like the endorphin rush from a hard workout, I like the feeling that I'm getting stronger, and I'm really jazzed about being able to do things I love again -- like skiing, scuba diving, and backpacking -- that I either have been physically incapable of doing (backpacking) or afraid that doing them would put myself at serious risk (diving -- decompression sickness, skiing -- blowing out my knee).

I had always resisted counting calories before -- I don't know why exactly. For the past couple of months, I have been tracking my calorie intake with a computer program on my laptop. I have found it quite helpful. I have found myself thinking about what I want to eat in terms of "are these calories worth it to me" with respect to taste and "fillingness" of the food. I haven't felt restricted or constrained, but rather informed.

Anyway, that's what's been working for me :).

12-01-2005, 12:10 PM
I've lost mine primarily on calorie counting, focusing on protein, and eating healthier -- less sugar and white flour/refined grains and more fruits/veggies. I eat every couple of hours, and try to focus my meals and snacks around protein, to keep me from getting ravenously hungry and to keep my blood sugar on a more even keel.

I aim for 1600-2000 calories a day, and usually hit around 1800. I have one "off day" a week where I don't limit my calories, though I do still try to make healthy choices in the foods I eat. I try to eat more mindfully, and strive to enjoy my food rather than scarfing it down and looking around for more before my satiety signals can catch up.

I do not exercise, per se. I do, however, take the stairs rather than the elevator for one and two-flight trips. I walk a few blocks to the next Metro station rather than taking the one right under my building. In good weather I try to get out with my daughter and work in the garden and ride bikes and go for walks more regularly. I got a bike for my birthday in August, and I LOVE riding it. Now that it gets dark before I get home, I miss it more than I would have imagined.

So while I don't pay much attention to exercise, and it's not a major part of my lifestyle changes yet, I do try to be mindful of moving my body more.