A Rant and a challenge

First...the rant.

I browse the forums regularly and see the same things over and over again.  "Nothing works!  Please help me".  The truth of the matter is this,  only you can help yourself.  Most of us know what to do, exercise and eat right.  Yet, for the most part, people want the fast way out.   "I tried everything, so my doctor gave me meridia"  If you think a pill will fix you, you haven't learned a thing here.  Work hard, eat right, lose weight.  Simple.

In the gym, I see the same things.   "I'm in here every day, and I just can't lose any weight!"   I'm sorry...if you can work out and talk on your cell phone or read a book the entire time,  you are not working hard enough.  Put down the damn phone, put some effort into it and sweat your ass off.

ok, enough ranting.  I have a challenge for you out there.  It involves eating clean (or at least my definition of it) and exercise.  No gimmicks, no tricks. no fad diets or any crap like that.  All you have to do is follow the rules and try it for 30 days.

Rules.

1. Weigh yourself on day one, and don't step on the scale again until the end of the month.  Don't concentrate on what you weigh, you need to concentrate on your eating and workouts.  If things work out, you should have a result at the end.

2. Eat clean.  What does this mean?  There are two rules for food, it is either born, or grown.  If it comes from a box, it's not food.  If it's prepared by someone else or in a package, it's not food.  Avoid processed foods where ever possible.  Obviously I'm not talking about things like cheese and bread.  I'm talking about the box of tuna helper or macaroni and cheese you have in the pantry, it's off limits.  Lean proteins, vegetables, fruits.  You know the deal. 

3. Exercise.  At least 30 minutes of vigorous exercise 5 days a week.  That doesn't mean a light stroll at 2.5 mph on the treadmill.   Or taking the dogs for a walk.  It means working at your maximum, sweating your butt off,  being out of breath.  A workout.  Stay within your target heart rate.

4. Calories and deficits.   You need to count your calories.   For a caloric deficit I want you to stay between 15 - 20% below your maintenance level six days a week.   I want you to eat your maintenance level one day each week.  Why percentage?  It's much more individualized, A 120 pound female should not have the same deficit as a 300 pound man.  Percentages work much better.

So who is up for a challenge?

I agree with everything you've said here. I've been doing similar things you've mentioned and haven't checked my weight yet. Last week, I went to the gym 4 times, each time I was there for 2-3 hours. And yes, I sweat my butt off.

Now, about the food suggestion, I have been trying that, but it's hard. I'm 14, so obviously I still live with my parents, and my dad is an obese diabetic and my step-mom is overweight and high blood pressure runs in her family. They both cook very bad foods, like hamburger helper and hot pockets. My dad gets offended when I don't eat the foods they cook. What should I do?

I agree with most of your challenge and the spirit of your post but I did just want to say one thing. 

"In the gym, I see the same things.   "I'm in here every day, and I just can't lose any weight!"   I'm sorry...if you can work out and talk on your cell phone or read a book the entire time,  you are not working hard enough.  Put down the damn phone, put some effort into it and sweat your ass off."

I totally get where you are coming from....but theres something about your tone that is really off-putting to me.  People with this sort of attitude are exactly why I hate going to the gym.  Every single person is at a different level.  Some people might have heart problems, or other physical problems that can prevent you from exerting like that...especially when you are first starting out.  Yes, you should push yourself, yes, you need to work on aerobic activity, but consult your Dr first and find the right workout for your body.  For some people, that might mean starting at a 2.5mph "stroll" on a treadmill.  Who are you to judge someone that is actively taking a step in the right direction to get healthy?  I know you probably don't mean to sound judgmental but it certainly comes off like that to me.

Now don't get me wrong,  I push myself at the gym hard.  Probably harder than the people you are refering to (trust me, I know the type you are talking about)  But I hate that feeling when you are surrounded by fit, skinny people that give you that smirk like "Look at the fat girl who can't go 5min on the eliptical without passing out."  I know that's a far cry from what you put in your post but what you wrote did kinda make me want to scream, "Why do you even care what other people are doing at the gym....pay attention to your own workout."

I'm sorry if this offends...best of luck with your challenge.  It just doesn't sound right for me right now....I couldn't go a month without checking the scales.  I like to know if things are headed in the wrong direction so I can figure out whats wrong and fix it.

Original Post by heatherkparks:

I agree with most of your challenge and the spirit of your post but I did just want to say one thing. 

"In the gym, I see the same things.   "I'm in here every day, and I just can't lose any weight!"   I'm sorry...if you can work out and talk on your cell phone or read a book the entire time,  you are not working hard enough.  Put down the damn phone, put some effort into it and sweat your ass off."

I totally get where you are coming from....but theres something about your tone that is really off-putting to me.  People with this sort of attitude are exactly why I hate going to the gym.  Every single person is at a different level.  Some people might have heart problems, or other physical problems that can prevent you from exerting like that...especially when you are first starting out.  Yes, you should push yourself, yes, you need to work on aerobic activity, but consult your Dr first and find the right workout for your body.  For some people, that might mean starting at a 2.5mph "stroll" on a treadmill.  Who are you to judge someone that is actively taking a step in the right direction to get healthy?  I know you probably don't mean to sound judgmental but it certainly comes off like that to me.

Now don't get me wrong,  I push myself at the gym hard.  Probably harder than the people you are refering to (trust me, I know the type you are talking about)  But I hate that feeling when you are surrounded by fit, skinny people that give you that smirk like "Look at the fat girl who can't go 5min on the eliptical without passing out."  I know that's a far cry from what you put in your post but what you wrote did kinda make me want to scream, "Why do you even care what other people are doing at the gym....pay attention to your own workout."

I'm sorry if this offends...best of luck with your challenge.  It just doesn't sound right for me right now....I couldn't go a month without checking the scales.  I like to know if things are headed in the wrong direction so I can figure out whats wrong and fix it.

I'm a 305 pound guy, working my butt off to lose this weight.  I'm not some skinny fitness guy running around judging everyone in the gym.  Lets face it and be blunt about it.  We didn't get fat from working hard.  And I'm not ranting about the people that have medical issues, or are just starting out and are at a different level than I may be.  I'm ranting about the people that put little to no effort into it and expect results.   I'm sorry, just moving on the eliptical and talking on the phone just isn't going to cut it.  There needs to be effort. When I go to the gym, I'm there for me, and me only.  I don't care if people are watching me and laughing.  I don't care if they are thinking "what a fat loser he is".  I know that when I go there I put every bit of effort into what I'm doing and know that I did my very best.  I'm not embarrassed to say that I'm in this gym changing my life and leaving every bit of energy I have on that gym floor. 

Franni-  I know it's tough being that age and not having the type of control over your own life that you'd like.  But here are some suggestions.  Make some suggestion to them about making the meals healthier.  For example, instead of regular hamburger helper, tell them that maybe ground turkey would be a good healthy alternative instead.  Keep making suggestions to healthier alternatives, and keep track of the calories in they're meals.  Sometimes what it takes is facts to get people to see how bad things are.  For you, I'd watch my calories and continue to exercise.  You may not be able to control what foods they make,  but you can control the amounts of it that you eat.  Good luck!

 

 

Original Post by franni_smile:

I'm 14, so obviously I still live with my parents, and my dad is an obese diabetic and my step-mom is overweight and high blood pressure runs in her family.

In re: to eating clean (eating smart) and deficit...

I'm 20, but throughout my years of trying to lose weight, I have noticed something about younger women.  Society/family/our own instincts/whatever train us to eat too little.  Even thin girls will eat small meals, some girls when trying to lose weight will only have a diet soda at lunch.  I have been friends with girls whose goals were to only eat 350 calories in a day! The urges we have to binge are natural instincts our bodies have to regain the calories and nutrients we deprive ourselves of throughout the day. 

I was trying to lose weight, to no avail, eating about 1200 calories a day.  I posted, people would tell me to eat more, but it would sink in.  I had a few bad days, but still with my little binges i was around 1600 - 1800 calories.  I dropped 5 pounds almost instantly (well, not instantly, over about 2 weeks... but in comparison, it seemed instant).  Especially when it comes to diets, people sometimes have to learn the hard way. 
Not only is eating clean important, but eating enough, eating what makes you feel good physically... i love chocolate, but it gives me headaches and stomach aches.. so instead, i opt for clementines because they are so sweet and so delicious and make me feel amazing! not only because they're realthy, clean, and raw... but because I know I made a good decision!  

Franni, it sounds like getting your family to cook healthier foods would benefit all of you. It seems like it would be in your parents' best interests to start making some changes for their health. Making suggestions, like diverboy said, is a good idea. Maybe research a few recipes and offer to cook them with your family. That way you spend time together and can make something new and healthy. If they're really not open to making any changes, then it seems like you'll just have to try to limit your intake. I know it sucks to not have control over what's available to you, but hang in there!

Original Post by franni_smile:

I agree with everything you've said here. I've been doing similar things you've mentioned and haven't checked my weight yet. Last week, I went to the gym 4 times, each time I was there for 2-3 hours. And yes, I sweat my butt off.

Now, about the food suggestion, I have been trying that, but it's hard. I'm 14, so obviously I still live with my parents, and my dad is an obese diabetic and my step-mom is overweight and high blood pressure runs in her family. They both cook very bad foods, like hamburger helper and hot pockets. My dad gets offended when I don't eat the foods they cook. What should I do?

franni...not sure if you've used them, but CC's tools are for adults. This link is for teens and it will show you what your calorie intake should be for your age, height, weight, and activity level:

http://www.bcm.edu/cnrc/bodycomp/bmiz2.html

Maybe you could suggest Lean Pockets instead of Hot Pockets or you could look through the recipe forum here and find some yummy and healthy recipes that you could help your parents prepare.

Good Luck!

I'll give this challenge a try.   Is there a start date that we should start on?

BEST. RANT. EVER. 

ROFL, LOVE the rant!  :) 

hiya love the sound of this challenge and your rant really made me laugh :) im 25 and need to lose weight for good i have been eating healthily and going to the gym very day this week when are you starting the challenge x

I'm in. What's the starting date? November 16?

I'm at one week of eating my apparent "maintenance" calories - 1500 - and I've put on 7 pounds. I'm sure most of it's water, but I was already at a weight I was not happy with, and I want to get down to where I was six months ago. I've been told to keep at that level for a while before cutting back, so is this challenge still appropriate?

jrose15, in the 2 weeks did you gain weight like I am? I was eating 800-900 calories a day and actually gaining weight since before hand I was eating 700. I'm lost and frustrated.

Flamaze13 - The reason you are gaining weight at 800-900 calories is because you are not eating enough and your body is hanging on to every calorie you are consuming.  I know it sounds wrong to eat more to lose weight, but you will not get the results you want by cutting your calories back to those levels.  Is this challenge right for you?  Clean eating and exercise is right for everyone.  But in your case I would probably do things differently.  Instead of having a caloric deficit, eat your maintenance level of calories every day and create your deficit from exercise.  There is a great book called Burn the fat, feed the muscle by Tom Venuto that talks about this very principle which body builders use to lose fat for competitions.  Good Luck.

 

You can start your challenge as soon as you wish.  The sooner the better.   Post your stats and some of your meal plans so others can get an idea of how clean you are eating.  Also post your caloric deficits, would be nice to see how other people are managing they're calories.

Since I weigh in at 305# and am exercising 5 days a week, my maintenance is level of calories is 3390.  A 15-20% caloric deficit would put me at 2712-2881.  Not including any caloric burn I'd get from my workouts.  I take two days off from my workouts, and eat my maintenance level of calories (3390) one day a week.  I make a point to not have my high calorie day on my day off.

Not sure what your maintenance is?  Try this calculator.http://www.freedieting.com/tools/calorie_calc ulator.htm

I have been at my maintenance for over a week now, and I am finally seeing the scale slow down. I still feel gross and sickly full, but that is to be expected since my body is used to about half the calories. I have heard that I shouldn’t be exercising off too much to the point where my net is at 800 calories either. I exercise when I can (busy college student), and eat really clean already.

You sound like you know what you are talking about! I am beginning to figure out why I put on twenty pounds from under eating, and developed a plan that is healthy to get back to my initial weight. I’m going to eat at maintenance for 40 days to get my metabolism back in order, then cycle in a range of 1000-1200 calories until I’m back. I’ll eat at maintenance a few days just so I don’t mess everything up again, and then eat a higher number of calories once I am at my weight. What do you think?

Original Post by flamaze13:

I have been at my maintenance for over a week now, and I am finally seeing the scale slow down. I still feel gross and sickly full, but that is to be expected since my body is used to about half the calories. I have heard that I shouldn’t be exercising off too much to the point where my net is at 800 calories either. I exercise when I can (busy college student), and eat really clean already.

You sound like you know what you are talking about! I am beginning to figure out why I put on twenty pounds from under eating, and developed a plan that is healthy to get back to my initial weight. I’m going to eat at maintenance for 40 days to get my metabolism back in order, then cycle in a range of 1000-1200 calories until I’m back. I’ll eat at maintenance a few days just so I don’t mess everything up again, and then eat a higher number of calories once I am at my weight. What do you think?

 You might want to learn what your maintenance and burn really are, because it sounds like you either have no idea or are way off in your estimations.  I see your stats as being "I’m 18, 5’4. I weighed 124 pounds, then shot up to 132. I’m trying to get to 115."  Anyone under the age of 21 should have 1500 calories a day minimum.  The reason you're gaining weight at "maintenance" is because your metabolism is damaged.  You need to work your way back up to your true maintenance which, if you're active at all and it sounds like you are, is most likely more than 2000, and then slowly take yourself down to no more than a 1000 calorie deficit.

I know my metabolism is damaged, but according to the calculator posted above, 1500 calories is pretty accurate. I'm not the most active person in the world - I walk to class (probably about 2 miles a day) and run in ten minute bursts in my apartment on some days. I can be incredibly lazy and just not move.

If I can maintain on 1500, that is good enough. I don't want to eat any more than that.

Original Post by flamaze13:

I know my metabolism is damaged, but according to the calculator posted above, 1500 calories is pretty accurate. I'm not the most active person in the world - I walk to class (probably about 2 miles a day) and run in ten minute bursts in my apartment on some days. I can be incredibly lazy and just not move.

If I can maintain on 1500, that is good enough. I don't want to eat any more than that.

 You're not sedentary since you are in school and do a minor amount of exercise, and even if you were (which would mean you did nothing but literally lay in bed all day with no moving) you would burn 1639 calories a day.  So no, 1500 is not your maintenance, stop staying that it is.  You did not check the calculator, you are pulling numbers out of the air.

By only eating 1500 as maintenance, you are still damaging your metabolism when you leave maintenance mode and try to lose weight off of an amount that is far too low for your age, weight, height, and activity level.

Here, we'll put it this way.  I am 23, which means my metabolism is a bit slower than you, and I am 5'2", and weigh 160ish pounds.  I have an office job.  When I'm at home, I don't do anything.  And when I don't go to the gym... I still burn around 2400 calories a day.  These calculators are not always a good depiction of what you're actually burning, because they do not take a lot into account.  Read up before trying to do something that can cause major harm to your body.

Are either of you ladies up for the challenge?

 

Anyone else?  eat clean, work hard?