09-19-2015 20:26
09-19-2015 20:26
In the last year and change I lost almost 50 lbs, reaching what I considered my "goal weight." I primarily used the costly but worth it Get In Shape for Women program, which combines nutrition with training and accountability. I avoided carbs (even whole grain) like the plague. I scaled back my plan with them 3 months ago.
In my current job I notice I need more "hearty" foods to keep away the "hungry horrors." I feel less hungry having an oatmeal square than 2 mini quiche muffins and a wheat wrap for lunch than salad only. That being said, I specifically pack healthy snacks to avoid hitting the vending machine. I am guilty of having pizza occasionally when the office has a free lunch.
I've gained back almost 10 lbs in the last three months and am very frustrated. I indulge very infrequently and do still workout 3-4 times per week. Does this mean I should never have any form of bread ever again? I remember a time that I maintained a healthy weight without this constant dieting, and I ate worse then!
Is there anyone out there that has lost weight and maintained it without "dieting" forever?
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09-21-2015 12:19
09-21-2015 12:19
09-21-2015 12:41
09-21-2015 12:41
Sorry, but if you're dieting to lose weight the only option is to reduce calories. You can eat less calorie dense foods to still feel full, but if you don't reduce calories you will not lose weight.
Calories are energy. Fat is stored energy. If you want to lose fat, you must burn stored energy without replenishing it.
09-21-2015 13:05
09-21-2015 13:05
@AnAuthor wrote:Sorry, but if you're dieting to lose weight the only option is to reduce calories. You can eat less calorie dense foods to still feel full, but if you don't reduce calories you will not lose weight.
Calories are energy. Fat is stored energy. If you want to lose fat, you must burn stored energy without replenishing it.
Obviously, yes.
But the question was whether reducing calories too much would actually hamper your body's ability to lose weight (or, more accurately, to lose fat).
The study you cited pretty much says that too much of a reduction will make the body start burning lean tissue and muscle as fuel and cause the person's BMR to fall, which means a net gain in calories burned over calories consumed. You burn fewer calories as your BMR falls, which means your net intake increases.
09-21-2015 14:09
09-21-2015 14:09
Okay, but your BMR only falls a small amount until you hit unhealthy levels of body fat. Chances are no one here is at <6% bodyfat. Further, they found that lifting weights can decrease how much your metabolism slows, effectively cancelling the slowdown caused by a moderate diet. For info on that, check out the afterburn effect or EPOC.
The EPOC after weight lifting ranges from 6-15% more calories burned. A normal diet to lose weight will lower your metabolism by maybe 15%. You can see that weight lifting cancels that metabolism "loss".
http://greatist.com/fitness/can-weight-lifting-maximize-afterburn-effect
http://www.bodybuilding.com/fun/afterburn-3-ways-to-burn-more-fat-build-muscle.html
09-21-2015 15:04
09-21-2015 15:04
@AnAuthor wrote:Okay, but your BMR only falls a small amount until you hit unhealthy levels of body fat. Chances are no one here is at <6% bodyfat. Further, they found that lifting weights can decrease how much your metabolism slows, effectively cancelling the slowdown caused by a moderate diet. For info on that, check out the afterburn effect or EPOC.
The EPOC after weight lifting ranges from 6-15% more calories burned. A normal diet to lose weight will lower your metabolism by maybe 15%. You can see that weight lifting cancels that metabolism "loss".
http://greatist.com/fitness/can-weight-lifting-maximize-afterburn-effect
http://www.bodybuilding.com/fun/afterburn-3-ways-to-burn-more-fat-build-muscle.html
See, I'm not seeing that the impact is solely for those with really low bodyfat. The studies I read were pretty much universal for all mammals (not just underweight humans), though the Minnesota Starvation Experiment did bring all of the participants down to below average weight before starting the experiment.
But the issue is still there - that a fall in BMR is a fall in BMR, and adding weight training to make up for it can work, but not everyone is lifting weights, especially women. Now that's a whole different topic/rant because I do think women should be lifting, but it's a side issue.
The problem I have with the studies so far is that they're all saying "Starving people still lose weight" and that's not the same as "Starving people lose the same amount or more of bodyfat." Muscle mass is being lost too, but I don't see anyone accounting for that. Weight loss is great. Muscle mass loss is not.
But I'm having trouble finding scientific studies that show it isn't being lost - just a percentage of total mass that was lost.
09-21-2015 18:47
09-21-2015 18:47
I just saw a special on Netflix the other night on how all of the excess sugar that is being added to everything we eat is contributing to our Nation's Obesity,especially on young kids. A doctor on the show disagrees with the " Calories Vs Calories Out" theory of body weight loss and gain. He feels that the sugar industry and the sugar lobbies in D.C. are contributing to people getting fatter and fatter. It is also not just here, but all over the World, people are becoming more and more obese.
09-22-2015 05:46
09-22-2015 05:46
" Starvation mode isn't a real thing until you get to VERY low body fat."
Simply not true
People have starved to death whilst still being hugely over weight
There bodies cannibalised heart muscle for energy to the point there the heart failed, extreme cases, but cases none the less.
"if you are gaining weight, you are eating too many calories. "
That is true, over all but the shortest timelines
The problem with crash diets is that your body simply cant metabolise fat that quickly, it makes up the difference by slowing muscle rebuild, or flat breaking muscle down for energy. Super low calorie high protein diets have been tried, patients died.
09-22-2015 05:52
09-22-2015 05:52
@Trooper wrote:I just saw a special on Netflix the other night on how all of the excess sugar that is being added to everything we eat is contributing to our Nation's Obesity,especially on young kids. A doctor on the show disagrees with the " Calories Vs Calories Out" theory of body weight loss and gain. He feels that the sugar industry and the sugar lobbies in D.C. are contributing to people getting fatter and fatter. It is also not just here, but all over the World, people are becoming more and more obese.
Then the Dr was either misquoted or is a complete fool
From a weight perspective, the problem with suger is you can consume it in virtually limitless quantities.
Eating 3000cal of carrots is hard, eating 3000cal of sugar is easy, and addictive
09-22-2015 13:19 - edited 09-22-2015 13:36
09-22-2015 13:19 - edited 09-22-2015 13:36
@DominicJ wrote:" Starvation mode isn't a real thing until you get to VERY low body fat."
Simply not true
People have starved to death whilst still being hugely over weight
There bodies cannibalised heart muscle for energy to the point there the heart failed, extreme cases, but cases none the less.
"if you are gaining weight, you are eating too many calories. "
That is true, over all but the shortest timelines
The problem with crash diets is that your body simply cant metabolise fat that quickly, it makes up the difference by slowing muscle rebuild, or flat breaking muscle down for energy. Super low calorie high protein diets have been tried, patients died.
Starving to death is absolutely not what people are talking about when they talk about starvation mode. Further, no one is saying to go on a crash diet.
09-22-2015 16:28
09-22-2015 16:28
I watch the Naked and Afraid Show. I am amazed at how much weight some of them lose both in the 20 day show and in the 40 day one. Recently one man lost 72 pounds in 40 days. His heart did not fail!! But I do agree with Dominic on what he said, " If you are gaining weight, you are eating too many calories!!!"
09-23-2015 08:00 - edited 09-23-2015 08:05
09-23-2015 08:00 - edited 09-23-2015 08:05
The technical term about "starvation mode" is adaptive thermoregulation, which contains several steps before real starvation mode kicks in. Even in a few days or up to a few weeks the body starts to compensate. Your hunger sets in, you experience low energy, you start getting cravings and your metabolic rate declines. This is a protective response and is considered stsge on 1 called metabolic compensation.
Stage 2 is metabolic resistance. This is where your body is more and more resistant to weight loss and begins to hold on to it's precious fat stores.
Stage 3 is a compelation of symtoms: feeling gassy and bloated, irregular or loss of menses, sleep issues, exhuation, depression etc. And you might even begin to slowly gain weight even with the reduced callories. This is stage three and is the final stage of "starvation mode."
From what I have read the way to break the stalled status and improve health is to cycle the diet. "Spend 2-3 weeks in the eat less, exercise less phase and then switch to an eat more, exercise more approach for a time." In addition it is best to reduce intensity of training and also cycle that as well between low intensity and higher cardio activities. It can take several months to reverse the effects depending how far you are into adaptive thermoregulation.
09-23-2015 08:17 - edited 09-23-2015 08:20
09-23-2015 08:17 - edited 09-23-2015 08:20
My solution is to grab all the meals planned, put away the credit cards and cash, and can't go anywhere for extras because have no money. Can't go to the coffee shop, cafeteria, DD, Starbucks, Subway, etc. Because no money on me. Worked for me once and lost 30 pounds. Just need to work on getting that extra focus. If your office allows it, a coffee machine at the helm. Most major bus cards have an automatic reloader on their website. Problem solved there. Starbucks has an app to auto-reload, but focus on just coffee and an oatmeal. Some gyms have bars, but if you're looking for protein shake likes, look for the energizer kinds instead with zero sugar. If you're driving, take out $20 at the cash machine and put your cards away and fill it up on pump #1 all the $20.
09-23-2015 09:08
09-23-2015 09:08
In regard to muscle loss and dieting, I'm not quite sure I accept it on its face. Muscle loss can ocur for a lot of reason to include inactivity. I've known many people that, when they diet, they have less energy and move less. Acitivity goes down. NASA has done several studies in support of prolonged space flight and has determined that detectable muscle atrophy is acheieve after just 3 days of inactivity. I'm wondering if a lot of the so called muscle loss might be attributed to this effect rather than the restricted calories.
If we think about the idea that our hunter-gatherer ancestors often when a day or two without eating, but they still needed their muscle to hunt down and kill prey, the body would have adopted to preserve muscle tissue rather than consume it in times of hunger. I've read a couple of studies recently that the catabolic process is entered only for short term whith prolonged fasting. Muscles, it seems are able to use ketones for energy and brain cells seem to thrive on them.
I actually don't think anyone knows the real answer at this point. Most studies concentrate on only 1 or 2 aspects of nutrition at a time and even then, humans are notorious for lying about their adherence to the specified protocols of various studies (most are not conducted under fully supervised conditions).
As to the topic of this thread, you would have to monitor your calories constantly to avoid gaining weight, so in that sense, dieting is perpetural. What is not perpetual is the calorie restriction part of 'dieting' unless you consider eating no more than what you need calorie restriction - then dieting is perpetual.
01-18-2016 05:43
01-18-2016 05:43
I also have lost 50 pounds, I started my diet 2013 and I've kept it off....I record what I eat every day and keep track of my calories, if I didn't I'd be right back up there, I know me I'm not to be trusted....What I've been doing lately is to not eat any more calories then I've burned...so I watch my fitbit all the time...I walk every day try to do 10000 steps a day the more I walk the more I burn and the more I can eat...
07-30-2016 08:12
07-30-2016 08:12
07-30-2016 08:40
07-30-2016 08:40
Returning back to the original post in this thread, I would say it is definitely possible to maintain weight without perpetually dieting. That said, if one doesn't want to diet in the classic sense, they need to really ramp up their physical output.
I know there is an old adage which says, "You cannot outrun a bad diet." And while that may partially be true, you can in fact outrun extra calories, under the assumption said calories are from high quality whole food sources. I'll take it one step further, it is my personal opinion the best way to lose weight is to ramp up exercise, clean up the food eaten, and then ever so gradually increase the amounts eaten as well so you don't go into too much of a calorie deficit (versus food processed, food eaten is another story).
07-30-2016 09:26
07-30-2016 09:26
07-30-2016 10:29 - edited 07-30-2016 10:31
07-30-2016 10:29 - edited 07-30-2016 10:31
@rosalyn, your post is probably not the best vehicle for making a point what with it's inaccuracies, lack of punctuation, and spelling errors; they make you seem, dare I say it, uneducated. Just saying...
As for your point about "needing" a tracker like a Fitbit; you are correct, nobody needs such a device, that said, they can help, sometimes hugely so. In my case, I lost a bunch of weight (~70 pounds in 6-months) three years ago, two years before buying a Fitbit Surge, and I did it simply by employing exercise (and increasing my food intake when my body signaled it needed more). I now use the Surge to monitor various metrics regarding performance and health, but they are more for curiosity's sake than any real need; I'd probably be exactly where I am today without a tracker of any sort.
Errr, the above said, there is one exception; I'd be a bit poorer if I didn't have my Fitbit. Why? My company offers a substantial discount on my health care because I wear the tracker.
07-30-2016 10:57 - edited 07-30-2016 10:58
07-30-2016 10:57 - edited 07-30-2016 10:58
Pretty sure it's just a spammer..
07-30-2016 11:27
07-30-2016 11:27
Could be, but he did make two posts earlier on in this thread last September.