Staying in Shape/Losing Weight

[Anna]

that looks great Tahleen!

[Lynnie]

Melissa wrote: "About three years ago I started running, well walking then made my way up to running I also started eating better and smaller portions. I lost alot of weight. Then I hit a road block. I got pneumon..."

How did you work up to running? Earlier in the summer I got to the point where I was walking/jogging 3 miles (usually) everyday.. but I had some trips and stuff and it gets so brutally hot and humid here... so I stopped. I never loved the running but I did feel good about doing it. Did it take you a little while to fall in love with it?

[Melissa]

Yes it took me a wh ile to love it, about a year when I was upto the point where I felt good about it. It probally wouldnt take most people that long but since i have asthma I had to start by walking everyday and building it up from there. I would walk faster and then slow down a bit. Then I would add in a short jogging spree, then walk again. I did this till I could run a fare bit then walk again. I have never been able to run the entire time.

But they say it is better for you to (if I could I wish) run for 3 min then walk 60 sec then run 3 min and repeat. You get a better workout that way. Another thing that I did to get my breathing controled was do high intensity workouts like tae bo and tennis. Getting the different muscles that you nromally dont use. I still cant lift my arms the next day after taebo, but I feel great!

For bad weather, I am lucky I have a treadmill. Soon I will have full access to the bases gym. But if it is hot and humid out, try doing some workout dvds inside, that is what I do.

[Erin]

I am super happy! My PT gave me a shortened work out. Now I am to work out twice a day for around ten minutes. Its wonderful and I think it'll make it a lot easier to keep it up. My back is doing a lot better.

[Jen]

Hi everyone. I'm new to the group and of course this topic caught my eye since I'm an exercise science major!! If anyone ever has any working out related questions, feel free to ask!

So... Here's my question - anyone ever try to read while on the elliptical or bike at the gym???

[Tahleen]

I thought about it, but I can never figure out how to do it! Is there an easier way than just propping it up? I would think the book would close and/or the pages would fan.

[Jen]

hm.. well, the bike is easy cause I just hold it. The elliptical depends what kind it is. At my gym, you can turn off the part that uses your hands. I don't do it anyway cause it bothers my shoulders, which leaves my hands free to hold a book :)

[Tahleen]

Hooray, I just joined a gym! Maybe now I will get back on track.

[Erin]

Yay Tahleen!

I've been loosing weight because of work. I'm remodeling Walmart so its decently hard work and I'm often only eating twice a day.

I also just had my first lesson with my new horse trainer today. He helped me a lot and while this might seem a little out of place he got me to ride correctly which will help me get into much better shape properly. I discovered I need to start doing some stair lowering excercises which is like a calf raise only you are lowering your heel and bringing it back to level not just raising it, which is much better for a rider.

I also am planning on asking my PT tomorrow about some harder stretches since, while I think the ones they gave me are good and actually great for the average person, I need a much higher amount of flexibility then the average person for my riding. My back just was not able to bed as well. I might just have to start doing couch squats, but perhaps they'll have something easier.

[Jess]

I attempted to use SparkPeople in the past, but its cluttered layout and flashiness scared me off! I'm hoping to get a better handle on how to work this thing from now on though. My username on SP is 'burningcoin.' Feel free to add me; I'm still trying to figure out how to go about adding people.

Anyway, I lost a fair amount of weight while I was abroad (bad food + walking city = weight loss). I've managed to maintain that weight, but I'd like to eventually get down to my healthy weight range.

[Erin]

I'm back on SparkPeople again to help me keep track of my work outs for PT. I figure I might as well also track my food intake.

[Jen]

I tried to use SparkPeople as well, but it's just way too confusing for me. I usually write down my workouts in a notebook and make them harder every week.

[Tahleen]

I only read some of the emails from SparkPeople. I didn't feel like dealing with everything else haha.

[Lynnie]

I agree that SP is kinda confusing. There are soooo many pages and click-y things... idk. it overwhelms me! But I'm going to try again (3rd times a charm, right?) during the school year.

Erin, I have a riding question for you.... I've been riding a lot this summer and have really improved. I'm going back to school in a few weeks and I won't have access to horseback riding. I'm going to try looking around, but in all likelihood I won't be able to ride until I come home for breaks. So will I "lose it" or will it all come back even after a couple months of not riding? And what can I do to "keep it." Sorry if I'm being ambiguous. haha. I'm just not really sure how to phrase it.

[Erin]

I'm emailing Lynn about her questions, so if anyone wants to see the answers just tell me.

[Tahleen]

Does anyone have any tips/encouragement for me? I am finding myself eating more than I think I should be, but only later at night, and especially on nights that I close at B&N and am hungry after my shift (which ends at 11:30 pm). What can I do to make myself not eat so much? Any tips on what to eat maybe, like a snack? Or is that bad to do that late?

[Erin]

So long as you are up two hours after you eat you will not gain any wait. Thank you Tyra Banks! I don't think I spelt her name right, but oh well. She did a little program on it where they had a girl try both ways and it turns out if you eat with in two hours of going to sleep you don't burn it; you just store it.

Don't feel bad though. I understand what you mean. I do the same thing.

[Tahleen]

Thanks Erin! That was something I was wondering about. Good to know!

[Erin]

Welcome! And that's what I thought. I really like the Tyra Banks Show.

[Tahleen]

Every time I think of Tyra I think of that Family Guy episode where she turns into a dragon and eats the model in front of her.

[Jamie (The Perpetual Page-Turner), The Founding Bookworm]

I just got a gym membership for Christmas. Haha I asked for it. I really just want to get in shape; not lose weight.I feel like it's easy to track a goal like, "lose 25 pounds" but I'm having a hard time figuring out what my goal should be with this and how it can actually be measured. Any tips?

I'm also nervous too because I always equate working out with losing weight and I can't afford to lose any weight. I'm already underweight. I just want to be HEALTHY. That's that main thing. It doesn't matter how much you weigh, it's about being healthy..at least for me.

[Anna]

maybe you could do something like being able to work out for an hour comfortably, or even go to the gym 3 days a week or something.

[Lynnie]

What if your goals were focused on weight lifting (obviously, girl weightlifting, not like gross butch man weightlifting. haha) and so you'll be able to gauge how much you're increasing as the weight increases. Or you could test your stamina by training for a 5K (although if you're trying to gain weight I don't know that that would help any).

You know what I would totally do if I had a gym membership? A dance class! I took like one year of jazz dance when I was in middle school and I liked it. I just think it would be a lot of fun and as the steps get easier you could see the improvement. Sometimes they have ballet for adult learners... my parents took ballroom several years ago and they still use it every now and then.

[Jamie (The Perpetual Page-Turner), The Founding Bookworm]

Annashu--Those are both good ideas. I think I could try to maybe do a combination of both. Work out a certain number of days and then by x days be able to run x distance comfortably.

Lynn--I think that is a really good idea taking a class! I know they have Pilates and Yoga there..so that could be good for strengthening! And it would be pretty fun to do a class in general!

[Tahleen]

Jamie, I agree with Lynn, I think weight training is a good way to go. Women should weight train 2-3 days a week, with a day to rest in between them.

[Jamie (The Perpetual Page-Turner), The Founding Bookworm]

PS. I logged back into Sparkpeople and our group isn't there anymore lol. Guess it has been a while!

[Lynnie]

haha it isn't? Obviously I haven't logged in in forever either! I seriously need to keep up with it THIS time!

[Jamie (The Perpetual Page-Turner), The Founding Bookworm]

I just don't understand why they would have deleted it! lol

[Tami]

Jamie, it isn't a good idea to set goals with numbers (ex. gain 10 pounds, lose 20 pounds, etc) because it creates stress and disappointment when they aren't met, so set a goal like, eat healthier, tone up, gain weight to look in shape, etc. I know they aren't as specific, but if you keep at it, then the numbers will be there, but you don't stress as much.

Good luck to you and to everyone else that has this on their 2010 goal list.

[Anna]

Adding to what Tami said is also seems like setting a specific goal can limit you. For example if you set a goal to lose 10 lbs it is a lot easier to slack after that goal is reached. But if the goal is less specific (like eating healthier) there is no end so it might be longer laster.

[Rachel]

Unfortunately I can't read everything on the thread, but if anyone needs help with anything, please let me know. I am studying nutrition to be a dietitian and would be more than happy to answer any questions! I will also any debunk any myths that you are wondering about. If I don't know the answer to a question, I obviously have contact with a lot of nutrition teachers.

Anyways, here are a couple of my tips:
1. Never set your goal as "losing weight." It should be about being healthy.
2. Don't be discouraged if you lose a lot of weight in the first few weeks and then it slows down. Most of the time, you are just losing a lot of water weight. It's normal to lose between 1 and 5 pounds a week.
3. One of the best free resources out there is the new http://www.mypyramid.gov website. A lot of books and diet programs are false, or have outdated information.
4. To lose 1 pound of body fat, you must burn 3500 calories MORE than you take in and use on a daily basis. So for instance, if you decide to drop your caloric intake to 1800 calories but are burning 2000 calories a day, it will take a little over 17 days to lose a pound. Again, when you are first starting to lose weight, you will lose some water weight first and so the pounds seem like they come of quicker. This obviously takes a while, so again don't be discouraged. Also, this is why exercising can help a lot. The average person uses about 2000 calories a day, so even if you use 100 extra calories exercising, you've made a large dent into the amount of days you lose that one pound.

[Yesenia]

thanks for the info Rachel! I definitely need tons of help with nutrition. I am most definitely overweight for my height and have been in an uphill battle with it for a few months now. I go to the gym about 4-5 times a week and do cardio and strength training at length, but have yet to lose any weight (although I have lost some inches). I think my problem is my reluctance to change the way that I eat. I am a latina and eat foods that are generally high in cholesterol, like meats and cheeses and carbs galore. I also have hypothyroidism and another hormonal imbalance. I guess this is too much info about me, but I would love any suggestions you can give, as I have no idea how to get some results!

[Rachel]

Try to replace some of your traditional foods with more healthy options. If you make a lot of tacos, try using turkey meat. Try to go for chicken more than beef (eating it occasionally is fine, chicken just tends to be a lighter option). When you make quesidillas, make them with just beans and cheese. I understand cheese being a difficult one, I love cheese myself, but overall just try to use less or low fat cheeses. And of course, add some more veggies, like maybe having a veggie for a side rather than rice or another bread.

Portion sizes are a big deal, so I would suggest going onto that mypyramid.gov site and see how much your calories are adding up. Or, do a food diary for a week or two if you have the discipline and try your best at estimating the size of the food.

Also, I'm not sure what type of drinks that you drink but if you drink a lot of soda, try your hardest to at least cut down to diet soda half the time. Sodas are just empty calories. Try to find a favorite juice too.. I love cranberry juice.

Anyways, I don't know a lot about the imbalances besides I know it makes it extra difficult. It's great you're losing inches though! It probably means you're gaining some muscle.

[Jess]

I'm reviving this thread because I've lost 20 pounds almost by accident since January. I think the key is cooking for yourself (or eating simple, healthy foods) with balanced portion sizes, and doing something you enjoy! I've really kept to my 2010 New Year's resolutions this year, and doing yoga around three times a week has been awesome. I feel less stressed, more energetic, and healthier (and I only do yoga for 10-20 minutes a pop, since as a college student...like you...I don't have much time!).

Anyway, I was just wondering if anyone runs. I recently decided (privately) that I want to run a 5K this summer, and then literally the next day I got an e-mail from a friend, asking if I'd be interested in running a 5K in late June. I think I'm going to do it! I put my sneakers on and went for a run-walk on Thursday, and I think it's doable. I went out for another run-walk today, though some sketchy folk on the path I was running had me turn around, so I was only able to get a little over a mile in.

Anywho, good luck to everyone who's working on maintaining or losing weight! I'm glad we have this support thread. :D

[Edina]

I've been going to the gym Monday-Thursday everyday at four because that's when the guys are there (I do p90x with them) and I also run for a mile and walk for two miles and then cool down(45 minutes total).

I really want to be eating more veggies though! Today I was thinking about how I wish I knew how to make Indian food so I could just eat that. :P

[Jess]

That's awesome! You know, I wish I liked the gym more. I enjoy running and walking on the treadmill, but my University's gym only has three, so I always feel like I'm pressured for time and speed. I also feel really self-conscious when I go, so I haven't been to the gym in probably about two years. Eek. I'm hoping to make more use out of the gym this summer, since it's quieter then, and I'll be working on campus fairly often.

Mm. Indian food. I don't have the spices or ingredients for Indian food, so I would say splurge (if you can!) on a tasty Indian lunch buffet. Sometimes it's worth it to just go all out!

[Tahleen]

I run, though lately I've been inconsistent with keeping on track with it. I'm also walking the Susan G. Komen 3-Day for the Cure in July and I should really be training for that, but I've been slacking REALLY badly there.

Usually when I go to the gym I run about 3 miles and I lift if I have time. I like running outside too, but since I've started doing that again I've fallen way behind in my weight training.

[Jen]

I try to go to the gym at least four times a week...but I've been slacking big time lately. I either run on the treadmill or use the elliptical. If I have time (and if there's not too many creepy guys in the weight area) I'll use the weight machines or dumbells.

[D]

I used to run. I stopped after high school because I was tired of it. Now I wish I hadn't stopped, because I've tried several times to start again and it's just SO much harder now that I've gained weight. I keep it up for a while, but after a month or so when I'm still not seeing the results I want I quit again. I think I need a workout buddy to keep me going.

[Lynnie]

I've tried the Couch to 5K program a couple times, but I'm just not a huge fan... I love doing the elliptical. I try to do it 4-6 times a week for either 30 mins or an hour depending on what day it is. It's a major calorie burner for me and much more enjoyable to me than running. I also like zumba classes when I can go. I've been using Sparkpeople and I've lost 4 lbs since mid-March. It actually might be more, but I only weigh in once a month right now. The last time I weighed in was April 1st, so I lost 2 lbs a week.

[Jess]

Lynn, that's awesome. Did you just get bored with C25K? That's the plan I'm using right now, and I think it'll work out well for me (since I really need to build my stamina).

I actually despise the elliptical because I always feel like I'm going to get smacked in the face by the poles! And I just always feel sweaty and blah.

Denise, I've also thought about workout buddies, but I don't feel like any of my friends are slow or as out of shape as me, haha.

[Lynnie]

Jess, I have trouble w/ my breathing when I'm running. Maybe I'm going too fast? b/c I find myself breathing really hard and my tongue starts to like cramp or swell or something? Idk.. It's really weird. Anyway, I never feel out of breath on the elliptical even though I use it at a quick pace. The ones at school are Precor's and they have a HR monitor built in so I know I'm working at a high HR.

W/ running you have to carry your body weight (as opposed to ellipticals which do some of that work for you) As a result, I get tired easily and can't workout as long.

[Anna]

When I graduated college about 3 years ago I was much heavier than I had ever intended to be. It took about a year for it to finally sink in that I needed to lose the weight and for two years I was doing really good and lost almost 20lbs. I seem stuck now. I haven't gained any weight but I am just a little flabbier where I was once firmer, and my clothes fit worse (last spring my size 14 pants were too big now the barely fit). I haven't really changed my routine and it is really frustrating. Anyone else have similar problems? Any advice?

[Jess]

Lynn wrote: "Jess, I have trouble w/ my breathing when I'm running. Maybe I'm going too fast? b/c I find myself breathing really hard and my tongue starts to like cramp or swell or something? Idk.. It's really ..."

That makes sense. I know, running is way more strenuous than anything else! I've taken a break the two days because it's been pouring out, and I still need to get proper running shoes anyway. I'm worried about getting splints because I've been wearing "athleisure" sneakers, which are OK for the gym—not so much for running.

Annashu, what kind of routine have you been keeping? That sounds really frustrating!

[Anna]

On work days: 40 crunch type things, followed by a medicine ball "alphabet" (i'm actually doing book titles and authors but similar) almost every morning. After work I try and do 10 minutes of yoga.
Days off: 20 minutes of cardio/aerobics on wii doing a variety of things, 30ish minute walk sometimes on dry sand and maybe another 20 of wii.

I know that if I wanted to continue losing weight I need to bump everything up but it seems like I should be at least maintaining. Maybe I'm just not being careful enough about my eating.

Edit: now that I think about it maybe I am slacking on my routine more than I think, tomorrow I am going to start implementing a sticker system for each time I do it. Heck if it works for elementary school it should work for me.

[Jamie (The Perpetual Page-Turner), The Founding Bookworm]

Went to the gym for the first time in a LONG time. I think I've only ever worked out like 5 times in my life. It actually felt nice to work out. My goal is just to get toned and be healthier in general. I think my biggest problem will be motivating myself to actually go to the gym and making it a routine.

[Tahleen]

Annashu, I have been meaning to implement a sticker system! I actually went to the gym today and lifted for the first time in a long time. I got so weak after only a few weeks! :( booooo. But the good news is I ran 4.25 miles on the treadmill, hooray.

[Jess]

Annashu, maybe because people like us (Goodreads users) tend to like to track things, that might be helpful! I just finished Gretchen Rubin's The Happiness Project, and she talks about her own needs to get that gold star. I definitely feel that way as well. I hope it's helpful!

[Anna]

Oh man I wish I had some gold stars...I am just planning to use random stickers I have laying around which include chickens and Popsicles.
Hopefully next year I will be moving to the big city so I will have access to a gym and maybe that will help, really looking forward to stickers though.

Tahleen, how is training for the 3-day going?

[Jen]

I actually use a sticker system! haha In my planner I put a star on the days I go to the gym. It usually works to help motivate me to get off my butt and go workout. I like seeing all of the stars! :)

Annashu- Maybe you need to change your routine a little bit? After a while your muscles get used to being used the same way so they don't work as hard.