Hey Ya’ll!  (Southern Slang for “I’m so glad to be here!").  I hit a major plateau about 2 years ago.  I went from 268 lbs to 145 lbs.  For the last two years I’ve gained and lost the same two pounds about 100 times and have been really discouraged.  I keep thinking things like “well, I just can’t lose it, my body is telling me I’m done losing weight”.  After listing to the the podcasts, I realized how silly that was.  After all, I am not a freak-of-nature that cannot lose weight. My past experience has told me otherwise.  What had happened is I was not putting in the effort to get a better result. So.....I finally decided that I am losing the last 20 lbs to be at my goal weight of 125. I’ve been doing the “Long Slow Burn” regularly for 5 days and have made two discoveries #1 I’m starving! #2 I CAN lose weight and have already dropped 1lb.  Any bits of advice you have would be welcomed!  Best Wishes!

Welcome!

I will suggest looking into nutrition. I use http://www.fitday.com to ‘count’ my calories everyday.  Whenever I see my weight start to go up, I look and sure enough, my fat% or total calorie intake (vs what calories I use in exercising) is ALWAYS the culprit.

You DO have to eat enough...especially if your exercising for long periods, but everyone seems to over compensate.

Since I don’t know your particular situation, that’s where I’d start....

I’d keep doing the LSB, but add weights in 2-3 times a week. After doing cardio, your metabalism continues to burn at a faster than normal rate for 3-4 hours....after weights, 6-8 hours longer -

The three components to be ‘funtionally fit’
1)Cardio
2)Resistance training (weights etc)
3)Flexibility (stretching, yoga, palates)

Most of all, find what you LOVE to do (exercising-wise) and set a goal to hit.

It will give you something to shoot for, and the emotional boost you get by hitting the goals are a great self esteem booster! and keeps you on track!

Good luck and welcome!

Welcome, Smiley!

Tom’s advice is amazing, as always.

I’ll just add to stay flexible. If life happens, it’s always good to have a back up plan. Whether it’s a mini trampoline at home, or a yoga dvd you can pop in. That way when something does come up, you are prepared!

I look forward to seeing you around the forums!

Bree

Welcome to the forum, Smiley!

Congratulations on your great success with your weight loss.  Losing that much weight and keeping it off for so long is just an amazing accomplishment.

There is nothing I can add to Tom & Bree except keep posting.  Having the support of the forum is just so much help.

Once again welcome to the forum.

Thanks everyone for the warm welcome!
I checked out the fit day and love it( Tom, thanks for the tip!) What I’ve found from tracking my calories and fat for 2 weeks is #1 I’m not hitting the low end of my calorie intake (1200).  I’ve been hovering somewhere between 700-900.  Keep in mind I’m doing the LSB daily at a Heart rate of about 115ish so I figure I’m burning 300-400 calories there. My diet consists mostly of high proteins (chicken, tuna fish, egg whites, oatmeal, cottage cheese) I’m wondering two things: #1 Could my not reaching a calorie intake contribute to a plateau?  #2 If I’m trying to cut weight how much fat should I have in my diet? The American Heart Association website suggests about 20-25 to maintain weight. That just doesn’t sound right to me (too high) and I’m afraid to add fat to my diet and inadvertently gain weight (yikes!) More often than not I’m getting hardly any fat and I know my body does need some fat to be healthy. The fat I am getting is mostly saturated (I’ve got a thing for chocolate).  I’ve been eating this way for quite awhile and have been maintaing 145 with little or no effort.  I want to reach 125 and I think adding the LSB will help, but I don’t want to arrive at my goal in an unhealthy way.  Suggestions? Thank you, Thank you, Thank you!

Fat is good for you...as long as it’s good fat

Almonds (all kind of nuts-no coconuts )
Olives Oil
Fish Oil
Avocado
Flax seed oil

You need a balance mix of Carbs, Protien and Fat...(the good kind especially)

I would NEVER go below 1300 calories, and if you are working out, you need more.  Carbs are what you burn when exercising, so make sure you have enough before you start.

Don’t worry about the plauteau....remember, this is not just ‘diet’ but a lifestyle that you can live with forever.....enjoy your chocolate...but keep it in moderation.

Fit Day is nice because it tells you how much of each Macro nutrients you take in.... Carbs should be between 45-55 of the total Protein 20-25, and Fat 15-20....(always the least at the end of the day)

Most of all....enjoy the journey!

Hi Shelley (I read your profile, we have the same birthday!). I agree with Tom on not going below 1200/1300 calories a day. That will definitely put you in starvation mode. Chocolate is also listed in the 5 best good fats! Dark chocolate, anyway.

If your calories are low, add in slice of peanut butter toast, or some ice cream, or whatever sounds good. Any chance in you posting a typical daily diet?

Bree