Posts by j3nn_dot_net

Yeah, water weight can mask weight loss or make it appear that you gained or maintained weight. I'm especially prone to water retention, so I know that when the scale goes up and I feel puffy, it's water. Then 2 or 3 weeks later it balances out.

My little trick is to stay low on sodium (1500mg or less) for a few days and eat plenty of fiber. Overdrinking water with a high sodium intake can make it worse.

Also, new exercise routines make us retain more water weight (glycogen) at first; it all balances out eventually. Tuck the scale away when you feel puffy; don't step on it until you feel lighter.

I'll miss the cushioning that makes me less likely to break a bone!

Hi all,

As of May 10th I'm down to 224.6 lbs 74 more lbs to go to goal; 5 lbs to go to my 100 lb loss mark and 25 lbs to go before I'm in the 100's WOO HOO!

If you aren't eating enough to fuel your activity level then you can slow down your metabolism (plateau) from your metabolism reaching equilibrium with your intake/expenditure. Use this calculator:

http://www.bmi-calculator.net/bmr-calculator/

and multiply it by your activity level:

http://www.bmi-calculator.net/bmr-calculator/ harris-benedict-equation/

It's important to not under-eat and to give your body what it needs so it responds properly.

Yes, that sounds like lightly active to me.

I plan a  "free day" every 2 weeks, on holidays, special occasions, vacations or whenever I just feel like it, but I usually stick to once every 2 weeks. I have taken them since day 1 and they haven't stopped me from losing 89 lbs since last June.

Is "starvation mode" thrown around pre-maturely, often without enough information? Absolutely!

Starvation mode is not TRUE starvation. Starvation mode refers to CONSERVATION MODE where your metabolism simply becomes efficient from SLIGHTLY under-eating and reaches equilibrium with your caloric intake/expenditure.

FACTS: Large caloric deficits that lead to weight loss result in: lowered thyroid output, loss of lean body mass (muscle), decreased digestion (digestion can be upwards of 20% of one's metabolism), and the body shutting down non-vital processes to compensate for the lack of fuel AKA calories.

People under extreme starvation circumstances, like Anorexics, Holocaust victims, stranded in the desert, etc. lose weight when they body has no choice but to use what it has. Absolutely. But slightly under-eating for one's weight/height/age/activity level is NOT the same thing as starvation and "starvation mode" is not a permanent condition; you cannot "break" your metabolism.

A lot of people unwittingly overestimate their exercise and/or underestimate their caloric intake and portions, but there are many others that have no idea that they COULD BE under-eating when they believe they are doing everything properly. After all, it's been drilled into our heads for years that you have to eat less to lose weight. But how much less? Well, that's an individual formula that only you can find to be useful.

Telling someone to "eat more" when they are believed to be in starvation mode isn't a suggestion to go to McDonald's and order the biggest value meal they have. It's simply sound advice to eat ENOUGH to fuel one's body and mind. Under-eating, whether intentional or not, can be just as bad for one's health as overeating and while the Internet has sensationalized "starvation mode" and makes people panic over the latest fad, it's a real condition that is just simply misunderstood because of the name it was given.

I noticed this too! My size 10 shoes that I've worn for 15 years are now too big and loose. I think I need a 9.5 or a 9 now lol!

Keep in mind, BMR means if you just lie in bed all day doing NOTHING and does NOT account for regular daily activities (NEAT) and planned exercise/strength training. Your BMR is the bare minimum your body needs just to sleep all day; breathing, blood flowing, etc.

I have eaten an average of 2057-2121 calories per day and have lost 80+ lbs since last June. I believe in eating at or close to your goal weight's maintenance calories, INCLUDING your activity level and eventually you will arrive there.

I follow the Harris Benedict Equation:

www.bmi-calculator.net/bmr-calculator/

http://www.bmi-calculator.net/bmr-calculator/ harris-benedict-equation/ ;

That's NOT a lot of REAL food. Skip diet foods and light versions of foods and you can EASILY get it all in. I eat 7 times a day, every 2 to 3 hours:

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Snack 3

Snack 4

I've lost 80+ lbs since last June eating an average of 2057 to 2121 calories per day, plus exercise in the recent months. You should eat as much as you can while creating a deficit so that you keep your metabolism burning HOT. If you under-eat, it will slow down your metabolism and make it harder to lose weight. Keep this in mind and try to eat a lot of real foods, like: whole grains, lean meat/fish, fruit, veggies, dairy products and good fats like nuts and olive oil.

See my diet blog at www.j3nn.net for my daily menus.

I've been using my digital food scale that I bought from Walmart for $30 last year, it works great and I'm still losing. I would check it once in awhile for accuracy though, but other than that, I think a lot of people plateau from not eating enough. Seems to be the common factor in a lot of people that get close to their goal. Their metabolism tends to reach equilibrium with itself.

Digital food scale is the best diet tool ever though!