Re: Results Fat Loss Troubleshoot - 1 month

[Guest guest]

forgot to mention

I ate 1375 calories to lose this weight, as compared to the 1200 I had

been tracking when I didn't weigh food, and " vegies were free. "

Etana, age 62

[Guest guest]

Congratulations on the GREAT results! I'm so happy to hear about the

big exciting changes.

> Body for Life,

>

> You may remember me as the BFLer who loses about .5 lbs per month,

> eating " 1200 cal and lifting heavy + HIIT " and has been very

> frustrated for 3 years.

>

> I did 8 weeks of Leigh Peele's Fat Loss Troubleshoot REPAIR, building

> up to eating above maintenance to reset my metabolism.

> (http://avidityfitness.net/

> ) I did more Recovery work: stretching and foam roller, and not

> much lifting heavy. I did steady state cardio (I did the Jazzercise

> you tease about here on BFL). I began REPAIR in August 2008 at 173;

> the goal is not to lose or gain more than a few pounds. I ended Oct 19

> at 175 (up 2 pounds) including a 2400 calorie refeed week. I expected

> this. My refeed week did have junk food.

>

>

> Then I began deficit:

> I began One Big Meal challenge at 175; today, 30 days later I weigh

> 166, down 9 pounds.

> This is unheard of results for me

>

> I'm counting (from day 1 10/20 to 11/16 today):

> -4____Chest (wearing a bra at nipple line)

> -2.5__Ribcage (just under breasts)

> -1.5__Waist (at narrowest part)

> -3.5__Stomach (at navel)

> -3____Hips (at widest part)

> -2____Thigh left (7 " down from tan line)

> -2____Thigh right (7 " down from tan line)

>

> Total lost -19.5 inches! Wooweee!

> I have NEVER measured before in a diet.

> Perhaps I wouldn't have been frustrated and given up in the past, had

> I taken measurements.

>

> I'm still numb to the emotions I feel, losing 9 pounds in a month.

> 175 to 166 today! Such a new experience, to do the hard work and

> actually get results, instead of feeling bad frustrated, like a

> failure. I'm a Loser, not a Failure!!!

>

> Past deficit month was: light to no resistance, 3x/week 60-min cardio,

> lots of recovery mobility and stretching & foam roller, and very

> diligent calorie tracking, WEIGHING my food (not just measuring) and

> compliance.

>

> WHAT I LEARNED:

> 1. Count/weigh all food

> 2. Weightwatcher says vegetables are " free. " They are not free.

> 3. It may look like 1T peanut butter, but it may actually be 1.5 T;

> therefore 2T may actually be 3T

> 4. NEAT: non exercise activity: you lose fat from the hour of

> exercise; but if you are exhausted from it and sit on the couch the

> rest of the day, it could be less effective than moving around all day

> 5. Sleep: If I don't get 7-8hrs sleep or more, I drag around during

> the day. This is a numbing of my metabolism. Sleep is more important

> than I'd imagine.

> 6. Because of my foot problem, I'd tended to be less and less active

> outside of the exercise hour, which caused me to burn less calories.

> 7. Protein should be 1 gram for every pound. So if I want to weigh

> 145, my target is 145g protein per day.

> 8. Water lots of water

> 9. It works best when I plan all food the night before or the morning,

> and write it down and that's all I eat (in fitday.com); I have

> resisted this for years, but I found it let me be very calm and

> peaceful about the evening's food, and I sometimes had extra fat cal

> and " allowed myself some almonds " instead of " cheat/binging on

> almonds " ... what a different feeling!

> 10. WEIGHTLOSS HAPPENS IN THE KITCHEN; can't stress this enough

>

> I hope I can report great news for the next month!

> I am having foot surgery on Dec 10 (adult flatfoot), and will be 100%

> non-weight-bearing for 6 weeks, working at home. I hope to be 160 by

> the surgery date.

>

> http://forums.jpfitness.com/fat-loss-troubleshoot/

> http://avidityfitness.net/

> http://forums.jpfitness.com/training-log/34294-etana-

> repairs.html

>

> photos will be updated later today Sunday:

>

http://s426.photobucket.com/albums/pp341/etana2008/Photos%202008-current/20\

08%20November/

>

>

> all the best!

> Etana, age 62

>

> ------------------------------------

>

>

[Guest guest]

That is so awesome!  I've kept you in mind wondering how the repair went.  Your

determination and patience is inspiring!!

> Body for Life,

>

> You may remember me as the BFLer who loses about .5 lbs per month,

> eating " 1200 cal and lifting heavy + HIIT " and has been very

> frustrated for 3 years.

>

> I did 8 weeks of Leigh Peele's Fat Loss Troubleshoot REPAIR, building

> up to eating above maintenance to reset my metabolism.

> (http://avidityfitne ss.net/

> ) I did more Recovery work: stretching and foam roller, and not

> much lifting heavy. I did steady state cardio (I did the Jazzercise

> you tease about here on BFL). I began REPAIR in August 2008 at 173;

> the goal is not to lose or gain more than a few pounds. I ended Oct 19

> at 175 (up 2 pounds) including a 2400 calorie refeed week. I expected

> this. My refeed week did have junk food.

>

>

> Then I began deficit:

> I began One Big Meal challenge at 175; today, 30 days later I weigh

> 166, down 9 pounds.

> This is unheard of results for me

>

> I'm counting (from day 1 10/20 to 11/16 today):

> -4____Chest (wearing a bra at nipple line)

> -2.5__Ribcage (just under breasts)

> -1.5__Waist (at narrowest part)

> -3.5__Stomach (at navel)

> -3____Hips (at widest part)

> -2____Thigh left (7 " down from tan line)

> -2____Thigh right (7 " down from tan line)

>

> Total lost -19.5 inches! Wooweee!

> I have NEVER measured before in a diet.

> Perhaps I wouldn't have been frustrated and given up in the past, had

> I taken measurements.

>

> I'm still numb to the emotions I feel, losing 9 pounds in a month.

> 175 to 166 today! Such a new experience, to do the hard work and

> actually get results, instead of feeling bad frustrated, like a

> failure. I'm a Loser, not a Failure!!!

>

> Past deficit month was: light to no resistance, 3x/week 60-min cardio,

> lots of recovery mobility and stretching & foam roller, and very

> diligent calorie tracking, WEIGHING my food (not just measuring) and

> compliance.

>

> WHAT I LEARNED:

> 1. Count/weigh all food

> 2. Weightwatcher says vegetables are " free. " They are not free.

> 3. It may look like 1T peanut butter, but it may actually be 1.5 T;

> therefore 2T may actually be 3T

> 4. NEAT: non exercise activity: you lose fat from the hour of

> exercise; but if you are exhausted from it and sit on the couch the

> rest of the day, it could be less effective than moving around all day

> 5. Sleep: If I don't get 7-8hrs sleep or more, I drag around during

> the day. This is a numbing of my metabolism. Sleep is more important

> than I'd imagine.

> 6. Because of my foot problem, I'd tended to be less and less active

> outside of the exercise hour, which caused me to burn less calories.

> 7. Protein should be 1 gram for every pound. So if I want to weigh

> 145, my target is 145g protein per day.

> 8. Water lots of water

> 9. It works best when I plan all food the night before or the morning,

> and write it down and that's all I eat (in fitday.com); I have

> resisted this for years, but I found it let me be very calm and

> peaceful about the evening's food, and I sometimes had extra fat cal

> and " allowed myself some almonds " instead of " cheat/binging on

> almonds " ... what a different feeling!

> 10. WEIGHTLOSS HAPPENS IN THE KITCHEN; can't stress this enough

>

> I hope I can report great news for the next month!

> I am having foot surgery on Dec 10 (adult flatfoot), and will be 100%

> non-weight-bearing for 6 weeks, working at home. I hope to be 160 by

> the surgery date.

>

> http://forums. jpfitness. com/fat-loss- troubleshoot/

> http://avidityfitne ss.net/

> http://forums. jpfitness. com/training- log/34294- etana-

> repairs.html[ /url]

>

> photos will be updated later today Sunday:

> http://s426. photobucket. com/albums/ pp341/etana2008/ Photos%202008-

current/2008% 20November/

>

>

> all the best!

> Etana, age 62

>

> ------------ --------- --------- ------

>

>

[Guest guest]

Etana,

Congrats on your awesome results!

Alena

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