Weight loss/Body tone question

Hi, I've been a member here since September and I'm learning a lot from all of you...thanks. 

I do have a couple of questions though...

I'm 40, a mother of 4 teenagers. In September I decided it was time to begin living a healthier lifestyle. I began walking with a couple of friends then we started doing a stair workout at our local train station....2 sets of 42 stairs...up and down 20 times. Now that the weather has gotten colder, we have joined the gym. I've been 3 times so far and have done 2 classes. One yoga/tai chi/pilates. The other an aerobic step class with hand weights. 

When I started this at the end of September I was at 127 lbs. I'm 5'4". My goal is to get to 115. I've been reading and it looks like this may be too low. But I have fat that I need to lose. I'm not that concerned with my weight as long as the fat is gone. I'm mainly concerned about my lower belly fat, hips (love handles) and underarm flab. 

As of today I'm at 120.5 lbs. I've been there for two weeks. I don't understand why I'm not losing any more. I am eating very healthy. Keeping my calorie intake around 1200 a day...it's actually hard to get to that sometimes, unless I eat unhealthy stuff, like candy or ice cream. And I'm working out daily...walking, running a bit, stairs, now the classes. Usually I'm at more than a 500 calorie deficit...sometimes up to 1000 deficit. I've read some post that say you should eat more...Should I eat more? It's hard for me to get to what I'm eating now...it seems like too much food.

I'm not sure what I should be doing differently. I really want to tone my body...lose the fat and not gain weight doing it. 

Any help/advise is greatly appreciated. Thanks so much. 

I think you are at a healthy weight, you have a bmi of 20 and at 115 you would be 19 and anything below 18.5 is underweight.

I think you should try weights and toning exercises.  The aerobic class is probably really good but you might want to try something with a little more weight and not so much cardio if you want to tone up.

Maybe set a goal to become more toned and develop more muscle instead of weight loss.  Your body might just be at its very healthy weight.

Thanks for your comments mikesherry...I am okay with my weight. My goal was 115 because I thought that would make me look better. But, I'm learning that it's not just about weight. I do need to tone.

I've never done weights. I have done machines. I guess I need to figure out which ones to do. I would be scared to try to start doing actual weight lifting. I wouldn't know where to begin.

There is a class at the gym called Body Pump. It's aerobics with bar weights. Maybe I can give that a try to get used to the weights.

What are the best "weight" exercises for toning arms. 

What about losing the fat? Don't I need to continue cardio for that?

Thanks 

 

You are not losing as much because the initial weight loss was likely mostly water weight. This is normal and expected.

Now that you are at a healthy 20 BMI, you should be prepared for slow, gradual, gentle weight loss. For best success, you should minimize your deficit and not have an extreme one, certainly no more than 500. I have found best results with only 150-300. You could even have zero deficit and simply concentrate on changing your body composition so that you have more lean mass than body fat. In other words, you could shrink your dress size down without losing a single more pound.

If you have too big of a deficit, you will lose muscle along with fat. Sure, the number on the scale will go down, but you  want it to go down because you lost the squishy jiggly stuff, right? Not the lean, strong muscle that increases your metabolism and makes you look great in a swimsuit.

Right now I don't think I have a deficit at all. I've been trying to just maintain. I am 42, and had reached 105, which is perfectly fine for me. I've since rebounded up to 107 in the last week or two (and it doesn't seem to be because of hormone fluctuations either). But oddly, clothes I used to wear a few years back when I was 107 are all too baggy on me now. So this is a "good" 107 - I have retained or even gained some lean mass because I'm looking pretty darn skinny these days. :-)

What's more, without a deficit, I am finding I have much more energy to fuel my cardio, which in my case, is running. I have been setting PRs and running longer than ever, with no loss of steam. So that is another consideration: you are shooting yourself in the foot if you cut calories so deeply you can't get the best benefit out of all the exercise classes you are taking.

I know it's tempting to want it all to happen overnight, but it doesn't. I've been at this since last year (on C-C since January - you can see more details in my profile). Bear in mind that it took you years of inactivity and unhealthy habits to get into the flabby condition you are in.... why expect to undo it all in only a few months? It takes time. It takes good habits from here on out.

You must go to Golds gym.  I do too.  I think the body pump class is great because you have an instructer teaching you what to do instead of doing it on your own.   I really enjoy that class. 

Thanks for the pep talk. It all makes sense. However, I find it really hard to get my calories up especially when I workout. It just seems like too much food and I'm just not that hungry.

I do want to concentrate on changing my body composition so that I have more lean mass than body fat...how do I do that? I'm in a size six. I would love to get down to a 4 or even 2....how do I do that?

I think I have a mental block...It doesn't make sense that I could eat MORE and still lose weight. That's different from what I've heard my entire life. Does anyone else feel that way?

Hi, I am amazed! You have a hard time eating 1200 calories! I would like you to let me in on what your eating. It's sounds to me that you are at the right weight but you would like to transform your problem areas into muscle and look leaner. Okay, that is what I am in the process of doing. I am 5'5" and 128. Which is totally within normal range, with my clothes on I look super but it's the fat in my upper legs and really the same problem areas you mentioned in your first post. When I met with a trainer he told me I need to mix up my routine, cardio is important but weight training will increase your metabolic rate due to an increase in muscle mass. I am doing free standing swats and lundges with hand weights. If your interested in knowing the whole routine I'll send it to you. 

Hi les_lee, I would love to know your whole routine. We sound very similar. Here's an example of an average day of eating for me... I'm adding a couple of actual logs from CC...I hope they show up correctly. I log everything even if it's 2 Doritos you will see from yesterday's log. The second one was from Thursday. Take a look...I ate a lot and barely made it to 900 calories.

And, based on the calculator here, I burn on average around 1700 - 2000 calories a day.

Anyone have any suggestions of what I should be eating to up the calories while staying healthy? Or do I really need to up? 

Sun, Nov 11 2007GradeGramsCals BreakfastOatmeal instant regular  150Strawberries - Fresh FruitA9228V8 Splash Diet Tropical BlendB+22410 Lunchtaco chicken wrap  215taco chicken wrap  215 DinnerLettuce Trio - Premium GardenA20436Chicken, Breast, Meat Only - Cooked, RoastedB172284 SnacksPLANTERS ALMONDS NUT-RITION SMOKED ALMONDS LIGHTLY SALTEDB-1383Phillyswirl bar  45DORITOS Taco Flavored Tortilla ChipsC840Total Calories Consumed

1,106

  

Thu, Nov 08 2007GradeGramsCals BreakfastOats, Instant, Fortified - With Cinnamon And Spice, Prepared With WaterA161172Strawberries - Fresh FruitA14745V8 Splash Diet Tropical BlendB+22410Bread, Whole-wheat, Commercially Prepared, ToastedA2878 LunchBread, Whole-wheat, Commercially Prepared, ToastedA50139Stop and Shop deli ham black forest  45Kraft American Singles - Sandwich CheeseC-1960Ritz Chips Original Oven-Toasted CrunchC31140 DinnerLettuce Trio - Premium GardenA20436Shrimp, Mixed Species - Cooked, Moist HeatA-5555 SnacksLight 'n Fit Nonfat Strawberry BananaA17060KELLOGG'S ALL-BRAN BRAN BUDSA-3075Total Calories Consumed914

 

Tue, Nov 06 2007GradeGramsCalsTangerinesA-10950 BreakfastQuaker, Oatmeal, Instant, Maple And Brown Sugar - Prepared With WaterB+155157KELLOGG'S ALL-BRAN BRAN BUDSA-2358V8 Splash Diet Tropical BlendB+22410Bread, Whole-wheat, Commercially Prepared, ToastedA2569 LunchOriginal Burgers - BOCA Meatless ProductsB+7170Hamburger bun Light wheat stop and shop  90Kraft American Singles - Sandwich CheeseC-1960Ritz Chips Original Oven-Toasted CrunchC1672 DinnerChicken, Breast, Meat Only - Cooked, RoastedB86142Lettuce Trio - Premium GardenA15327Salad Dressing, Lite Zesty Italian  34Carolina Saffron Yellow Rice MixC1447Lesueur early peas  30 SnacksDORITOS Taco Flavored Tortilla ChipsC630Caramel Corn Rice Snacks - Quaker Quakes 43172Total Calories Consumed1,117

Well, that didn't post like I hoped it would. Let me know if you need clarification. After the food it tells the grade, if there was one, the grams then the calories. Some of them were added by me so they don't have grades or grams...just calories. Hope you can make it out.

mikesherry, I don't go to Gold's Gym, just my local gym and it offers the BodyPump class. I haven't done it yet...is it hard? I have very weak arm strength. Should I work on that before trying that class?

The BodyPump class is a wonderful way to start your weight training. They are usually very consistent with working each body part and you do what you can handle.  Don't feel intimidated because you might have weak arms.  If you can do that class consistently 2-3x a week, I can almost guarantee that in 4 weeks, you will begin to see some type of definition in your body.  I did the class for awhile, and then once I felt comfortable with the exercises, then I started doing my own thing.  I would highly recommend it.

I think you should concentrate on maintaining your weight and just continue the toning exercises. You will lose the fat without losing the weight.

To get a quick boost of calories, keep walnuts and pecans in the house and eat a quarter cup as a snack. Or 2 tablespoons of peanut butter. A quick 200 calories either way, and very much good for you.

I think bodypump is a great class and I don't think it would be too hard.  Everyone is at a different level.  People who are stronger will just use heavier weights added to their bar.

Try it out.  Don't be intimidated.  Everyone has to start somewhere. 

I'm really surprised that no one has said that you have probably reached your first diet plateau.  It sounds to me precisely that you have simply plateaud, particularly since you are so vigilant about eating under 1200 calories and are maintaining such a huge deficit. 

And yes, the way to get out of a plateau is by eating a bit more. You body is probably hanging onto any fat that it still has because it has recognized that it is working at a very large deficit and thinks it needs to hang onto the fat to survive.  As you have probably read on these forums, the way to deal with that is to eat MORE (it doesn't have to be a ton more, just 100 -300 more calories per day...making sure your deficit isn't any greater than 500 calories).  This will shake your body up a bit and it will recognize that it is getting the calories you need and will let go of the remaining weight.  And keep shaking up your workout routine as well.  That will help too. 

By the way, adding extra calories doesn't necessarily mean adding MORE food, just different food. You could butter your bread on your sandwhiches, for example, or add some mayo.  Or have a full fat yoghurt with sugar instead of a non-fat yoghurt with aspertame.  Or prepare your oatmeal with milk instead of water.  That kind of thing.  It's easy to add calories without adding a lot more food if you are creative about it. 

Good luck.

Thanks everyone for the advice on the BodyPump class. I actually signed up today for tomorrow's class. I'm looking forward to it. So, 2-3 times a week is what I should start with on that class? Or should I do less since I am doing other classes...(not with weights though) How much weight is good to begin with?

husseyal, you're right, no one mentioned a plateau and I hadn't thought of that either. I just assumed if I continued to burn more calories than I ate, I would continue to lose. Thanks for the food suggestions. Isn't it better though, to eat the low-fat or non-fat rather than the whole fat foods? 

timmcdonald44, thanks for the nut suggestions...I love almonds and I read hear that they are good for you. I think I'll pick some up. I've stayed away from them because of the high calories...but I guess now its okay.

It's weird to all of a sudden think about eating more rather than less...It's a whole mindset shift. I still worry about eating too much. 

Kem, there are lots of posts about plateauing that are more detailed than mine--they give you all the reasons one's body plateaus during a diet, so you might want to do a search on that to learn more about it.  

Also, yes, i prefer to eat the low fat foods, but i was just suggesting a way that you could increase your calories in a healthy way without actually having to eat more food (if you don't want to eat more food).  A nonfat sugar free yoghurt is usually around 50 cals whereas a yoghurt with fat in it is usually around 100 to 150. If you need to add an extra 50-100 calories, that's an easy way to do it.   Also, you could try having a glass of juice. That's a really easy way to add around 200-300 calories without feeling like you are eating more.

Keep in mind that you only have to eat the additional calories until your body starts losing weight again, and a few days thereafter.  After that, you can go back to your regular 1200 calorie diet--as long as your deficit keeps you above 1200 calories. (i.e. if you burn 1000 calories a day, make sure you are making up for that 1000 calories with additional food such that your net calorie intake (after the deficit) is still around 1000-1200 calories per day.  If you eat only 1200 calories and burn 500, your body thinks that you are only eating around 800 calories in the whole day, and you WILL plateau because your body will be starving.  So eat to make up for it.  This really works--trust me.

Good luck!