Lower calories and lower exercise (long)

[L Sass]

I've struggled with weight issues for a long time - and voiced some of them on these boards where everyone is always so helpful. I'd like to have a healthy body weight - which for me is about 120 (5'4", 43 years old [I know - "preimenopause" and look at body fat % - blah blah blah]). Over the last year I'd been hovering around 130 (those dreaded "last 10" - ugh!) I am very healthy and about a year ago decided to try the personal trainer route.

The trainer was also a registered dietician and she evaluated my eating and my workouts (mainly Cathe and extra cardio) and told me I was in "starvation mode" and the numbers would not budge as long as my calories were low (they were about 1500). I was doing about an hour of resistance AND 45-60 minutes of cardio about 6 days a week. She upped my calories to about 2500 - but we kept my workouts the same. After 4 months I was up 15 pounds to around 145!! UGH! And it was NOT muscle. I told her I thought it was way too many calories for me - esp whole grains (it was primarily a vegan diet) - she advised that she didn't think so and time would address the problem. Not willing to wait for tht resolution! I fired her and went back to what I thought would work. Working out, 1500ish calories and clean eating. Even went to a plastic surgeon when considering liposuction and he told me that basically there is no such thing as "starvation mode" - you gotta' bring those calories down. (He also suggested letting much of my muscle atrophy, so I discounted much of what he said.)

So fast froward to now. After spending the whole summer getting nowhere I decided to re-examine everything. I knew I was overtraining, but I also knew that upping my calories to combat the so-called starvation mode was ineffective for me - been there done that.

So about a month ago I took on a new weight loss plan where I cut back on my workouts (mainly cutting back on cardio but still keeping some) and cut back on my calories. I've never tried reducing calories and reducing exercise at the same time. And it appears to be working. So - why? I read all the theories on upping exercise and upping calories to BFFM and on limiting exercise and doing portion control (BFL) etc. But this is a whole new realm with reducing both. It's still an on-going experiment for me, so we'll see. But I just wanted to float the theory. FYI.

Lorrie

Pain is temporary - quitting lasts forever
Candace Grasso, CC-V-6

 

[TonyaK]

Lorrie,

Thank you for sharing. I would love to hear what results you have with this strategy! It is so tricky to figure out what will work for each of us. I hope this will be the answer for you!

Best of luck,
Tonya

 

[darli ann]

Hi Lorrie!
So how much cardio are you doing now and what results have you actually seen? I always feel like I'm not doing long enough cardio sessions if I quit at 30 to 40 minutes, but sometimes I wonder if an hour is really necessary too.

By the way, I'm 2 inches shorter than you and weigh 120. I don't think 130 is a bad weight for you! Just my 2 cents!;-)

 

[L Sass]

Hi Darlene! Love hearing from you! I've reduced my cardio to about 20-30 minutes 3 times a week, and one longer session - around 45-60 minutes (think IMAX2) once a week. The longer one is always a HIIT and I may make one of the shorter ones a HIIT as well. In the last 3 weeks I've dropped 7 pounds, lost an inch off my waist, 2 inches off my hips, half an inch on each thigh (my problem area), and am getting serious upper body definition - finally! But I've lowered those calories to around 1300. At my last Dr. appt with my weight at 137, she advised that I was borderline obese. Now THAT'S a way to crush your ego when you try to be so conscious about diet and exercise. UGH! Hope that helps.

Lorrie

Pain is temporary - quitting lasts forever
Candace Grasso, CC-V-6

 

[darli ann]

Borderline obese at 137? Can that possibly be right??? That shocks me. With the inches you've lost I'm thinking you must look terrific! (but I thought you looked great before!)

 

[earlyexerciser]

WHAT?????!!!!

There is no way that you are borderline obese!! I am also in shock! I weigh the same as you and am also 5'4". I am a size 8 or 10, which I think is pretty good! Obese? No way!! I can't even type the words fast enough or to show my shock and disgust for someone who would tell you this!!!!

Keep up what you are doing and FEEL GOOD about yourself!!! You deserve it!

Jenn

 

[Melclear]

You know, my doctor told me nearly the same thing yesterday and I was upset all day. In the last year, I have dropped from a size 16 to a 10 petite, and I am about 5 ft tall. So I'm not done yet, but certainly am on my way. All my doctor saw was that I weigh too much (she told me that I lost 16 lbs since last year, and when I told her that didn't take into account all the muscle that I built that weighs more, she implied I was trying to pull something over on her). And then she tell me that I'm still borderline obese. I'm a size 10P -- how freaking huge can I be? Am I really the heart of the obesity epidemic?

I'm quite sure that we here on this forum should be the least of our doctors' worries. I agree with Jenn -- keep doing what you are doing and don't worry about your doctor. Sometimes, they just don't see the whole picture.

Mel

 

[FiddleFit]

Lorrie,

I'm so glad you posted this. A couple of days ago I decided to try this tactic, and am so pleased to see that it's working for you. The reason I feel dropping both my intake and exercise at the same time will work is because exercise stimulates my appetite so much that I feel it counteracts any attempts to reduce portion control. And if I attempt to do smaller portions at the same time as intense workouts, I'm hungry and tired, mentally and physically, all the time. After years of playing around with different combinations, I've come to the conclusion that exercise, for me, is to be done entirely for the health and mental benefits - NOT for weight loss. To lose weight, I have to eat less. Period. And I can't eat less if I'm exercising intensely 6 days a week. So, I'm trying a gentler approach. (But it's really hard to go from 90 minute, intense workouts 6 days a week, to 60 minute workouts, of moderate intensity.) Like you, I want one of those cardios to be high intensity. I also want to alternate cardio and weight days. I look forward to hearing how you do in the next few weeks.

Borderline obese at 5'4" and 137lbs?? The doctor is using outdated charts. If you do a standard BMI check, you will find yourself exactly where you should be.

All the best,
Sandra

 

[MSJ]

Lorrie--your post interests me, because I was forced to cut waaaay back on cardio this summer because I had a flare up of achilles tendonosis. At the same time, I starte the Eat to Live plan, which is very low calorie simply because of the kinds of foods that are allowed (low fat, vegan, lots of fresh fruits, and vegetables and beans). I also lifted really heavy. In fact, I abandoned Cathe's weight tapes and moved to the smith machine in the garage with my husband.

I went from 154 to 136--a size 10 to a 6 in 6 weeks. It was the most rapid weight loss I've ever experienced, and with 6 children, I've lost weight lots of times post partum.

Of course, now I'm plateaued again, partly because I'm not following the plan as strictly and partly because I think my body just tends to plateau at certain sizes.

Anyway--keep us posted on how it's going.

Maggie

 

[twosquared]

It's funny you mention how well you are doing with this plan. I exercise more for health - diabetes and heart disease in the family, but I also want to look good!!! I always notice that on my recovery weeks, either the planned ones or the forced ones (kids in way to many activities), that after about three days of no exercise, my appetitie is down - even at ttom and my muscles always seem to have more definition.
Guess this must work for me as well.
Good luck and keep posting to let us know how it goes!!!!!

 

[bethj]

For me, I am finding that reducing my weight training intensity and cardio intensity has greatly reduced my appetite. Quite amazing. Cathe's workouts (which I was addicted too) left me pretty stiff, sore and tired and I didn't do much cardio becuase of it. I have completely switched gears now and do only a few sets of weights and mostly core based strength training like planks and stability ball pushups and things like that, along with a lot of core stabilizing work on the ball and Pilates. I do 4 cardio workouts a week ranging from 30-60 minutes, none of them are intervals (yet) becuase I am following a program that establishes a good base of fat burning training first(teaching my body to burn fat instead of glycogen by working out at 60-70% of your max heart rate.) I feel FANTASTIC finally instead of so tired stiff and sore from CAthe. My appetite is way down and I am able to eat whatever I want without worrying about calories (still healthy stuff mostly by choice) becuase I fill up fast and don't need to keep eating or snacking. By the way, I've lost 3 pounds and look CUT finally and the most amazing loss has been my abdominal fat which is almost entirely gone. I think I was just overtraining and my body was reacting with appetite and holding onto fat.
Beth

 

[dorothyrd]

Lorrie get a new doctor! Age 45 here and at 140 and your height I am in size 6. I spent my younger life trying to diet to 120, and have accepted my body just cannot get there. when I dieted down to 140, and saw myself in pictures, my head still could not see that I was an OK weight. Instead, what I saw was my head looked too big for my body, but I still thought my body was fat. Wierd. I am betting that at 130, your body is fine, and you need to convince your head that instead of spending your life trying to get to a weight that may be too small for you.

BTW, when I WAS obese(180), I had to go see my doctor about something. Because of the muscle mass I carry 180 on me was a size 14, and I did not look as much as I weighted. The doctor looked at the chart, looked at me, looked at the chart and said, "Did they weight you correctly, because this weight looks to heavy" . I sadly said, "yes, that is correct".

find a doctor who not only looks at the numbers, but looks at you.

 

[CDPotier]

>>Borderline obese at 5'4" and 137lbs??<<

That height and weight gives a BMI of only 23.5, which is far from borderline obese. I am only 5'2" tall, and I weigh about 132; I would like to get down to 120-125.

Think about what the average population is like, and give yourself a big hug just for working out. You are making great progress.

 

[ejostling]

Thank you so much for this posting. Since reading it, I've been doing a lot of thinking and I am going to follow your lead. I've been at a plateau since the beginning of May, I've gone down a few lbs, but they come right back in a week or two. I, too want to get rid of the "last 10". I work out at a high intensity (cathe and jogging), 6 days a week with one rest day. I have'nt been eating great, I have the mentality of "I work hard so I deserve it".

So this week I am going to "amp" it down quite a bit. I am going to walk every other day and lay off the weights. I also plan on keeping a food journal and cutting my Calories to 1300-1500/day. I hope this "resets" my metabolism a bit.

I'll let you know if this helps at all. With the holidays coming, I am very motivated to get to my goal. I can't imagine the pressure of holiday weight gain and these 10lbs!

Sally

 

[acatalina]

I am 5'4" and 136. I am not obese. Your Dr. is an a**hole.
What does he/she call a 300 # 5'4" person? A waste of life!!!
I don't use the BMI Calculator, because i know with all the weight training I am not at 23.
my goal is a solid 125. I have a Dr.'s appt this week . I want all checked out before i do any plastic surg.

I know i have a layer of fat i want to loose, but for 41 , I am built better than most 20 yr. olds i see...I will not strarve. I do eat 99% healthy. We need to indulge some.
I think you need a new Dr.
I think he/ she thinks 5'4" and 90 lbs is healthy. Maybe you should be a runway anorexic model...
Anne
http://www.picturetrail.com/acatalina

 

[L Sass]

Hi guys - been away for a while. Interesting to see all your thoughts on this isse. As far as my doc goes - she did say "borderline" - ie not technically obese, and she did also admit that what she was saying was strictly numbers based - ie no accounting for muscle vs. adipose tissue weight, age, gender, etc. I know that is a HUGE criticism of the BMI. We should all be looking at body fat % anyway since we are Cathe fans and ususally do weight training. I told her I was doing an hour of resistance and an hour of cardio every day and she did say that for a true indication I should get my body fat % properly determined.

But I am still finding that really cutting back on my workouts and going with lower calories seems to be taking away that fat layer. I promised myself a solid month on this eating plan (I am using a Shaklee plan called Cinch which is fabulous, though not for everyone) and my month is almost up - I think I'll keep going on it though. I also have those goals for the holidays and I know they'll be here before we know it! Thanks for all the thoughts on this concept.


Lorrie

Pain is temporary - quitting lasts forever
Candace Grasso, CC-V-6

 

[sahara]

Hi Lorrie,

I have been reading this topic with interest too. I think your desire to defend your doctor is honorable but I have to join the others and say you are in no way obese, not even borderline. I have the same stats as you and wear a size 6 to 8. I had a check up with my doctor in July and when I told him about my struggle to lose that last 10 to 15 pounds, he looked at me like I was crazy. I call these my vanity pounds. I just want more definition in certain areas and I think losing this weight will help me get that. Can you tell me more about the Shaklee plan you referred to? Thanks

Tracey
"Where there's a will, there's a way."

 

[L Sass]

Hi Tracey - and thanks for that input. I am definitely seeing results since I cut back on both calories and exercise. Cutting back on working out is especially hard for me since as a SAHM it is really my sanity.

The Shaklee program I am on is called Cinch and I love it. (THIS IS NOT AN AD FOR SHAKLEE) I promised myself I would do it for a month, but given the results I'm seeing I will continue it. It is marketed more as an "inch loss" plan than a weight loss plan. Since the first of this month I'm down a little over an inch on my waist, more than 2 inches on my hips, and an inch from each thigh - which as I said above is really my trouble spot - so I'm a happy camper. It's a drink/shake geared program (2 shakes a day plus healthy snacks and an ample meal). It has a lot of leucine for muscle preservation. It also includes a green tea and snack bars that are terrific, as well as vitamin and mineral supplements. The intro package comes with a software program that allows you to track meals, results, etc. I'm not terribly enamored with the program and honestly think that fit day or traineo is stronger. But in all fairness to Shaklee they rolled out the program at their 50 year celebration, and even though it needs some tweeking, it is quite helpful. There is also a website with a lot of discussion and support.

I say it's not for everyone for a few reasons. Many people just don't like the idea of shakes or meal replacements. Some folks who are doing Cinch have had a hard time with initial "detox" for lack of a better word and experience some digestive issues and other potential problems. I didn't experience any of those. It's also not cheap, though I find in sticking with the program I've cut down on my grocery bill so I think it probably balances out.

My Shaklee rep - who I met on these boards - is absolutely invaluable to me!!! She is so helpful and supportive and she and I have been doing this program together. I know some folks didn't like the idea of her being a rep and having related discussions on these boards, and she's cut back a lot on her posts and advice. I think that's too bad because she has some really helpful information, but I consider myself lucky to have found her when I did. She's awesome.

Since I don't want this to be problematic or come across as too heavily weighted for Shaklee, if you have any specific questions please feel free to PM me. Thanks again for your input on the borderline obese issue - if only you were my doc!

Lorrie

Pain is temporary - quitting lasts forever
Candace Grasso, CC-V-6

 

[robin4health]

I ran across your post Lorrie and I just want to thank you for your kind words. I too am so thankful for our friendship. I do not want to sound like I am self-promoting Shaklee here, but I do want to say a few words about Cinch.

I do agree with Lorrie, it is not for everyone. If you can not see yourself doing 2 meals a day with meal replacement shake, then this is not the program for you. The shakes are different in that they are a complete meal with vitamins/minerals, protein and fiber. I have personally been doing the program for 4 weeks now. I have lost 6 pounds, but these are those last few pounds that have just held on for dear life! But more importantly, I have lost 2 inches from my hips, 2 inches from my waist and 1 ¼ inches from my thigh. That is huge for me because I have been stuck for awhile. I am now back to my goal weight and my goal jeans.

If you want to learn a little bit more about the program, you can log onto this website http://www.cinchplan.com/robin_walker and watch some online video on the program. As I said earlier, I don’t want to sound like I am selling something here, so if you want any more information regarding the program, please email me ([email protected]). I have put myself through the program and I am coaching others through it as well, so I know the ins-and-outs of the program and I should be able to answer any questions you may have about it.