How to defeat Weight Loss

[GarthStanley]

Why try to lose 1-2 lbs per week? That's 50-100 lbs in a year, 100 -200 lbs in 2 years.

Try 1-2 lbs a month. That 12-24lbs in a test 24-48 pounds in 2 years. I have gone from 195-182 (13 lbs) in 18 months. This is less than 1 lb per month, but I hit my goal.( I am 6'1 and 59 years old.

How?  I don't rely on FITBIT for Valerie in take. I track in a spreadsheet what  eat, including cake per serving, servings a had, e.g., I have about 1.5 serving if mini shreaded wheat with 3/4 cup milk, for about 400 calls, with tea 425 breakfast. I have a seperate linre fircereal, milk(1%,2%,skim,whole), tea 

There is a lot if input early, but eating patterns will develop so less input as you go along.

I weight myself every day. Why? When I see a weight gain, I learned to recognize the foods that put me over the top. With weight loss, I could look at exercise and foods that led to loss. Most importantly. you will be able to see what is trending and see how to change foid calorie intake. The more you chart foods early and often, you will find you can look st the scale, remember what you did the last day or so. and plan acvordinley.

Why such a low monthly goal? Along of fat is 3500 cal. 125 calls less per day than current intake is around 3500 a month. 

Sounds easy and work exercise let's push it up. 

zHoever, eating that 125 cal less every day for  month/year takes knowledge and diligence.

In other words, you can do this WITHOUT 5 times at the gym in 1600 calls per day. That is the boom/bust that kills weight loss you nonsense.

I do use the fitbit the exercise cal burn to see how that is helping me. 

You call your BMI including exercise. Mine is about 2300 day which is my weight maintene cal daily I put(182 lbs). So if My food intake exercise leaves a net of 2175, (125) I have lost cals which over a month equal 3500 or 1 pound of fat.

One thing I found is that a,lost weight in cycles if 3, e.g. 185, 186,184, before settling at 185. Then a new 3 l.p. cycle work begun until settling at 184.

It took me about 18.5 months to lose13 lbs, but my FITBIT weight loss graph has shown a pretty much a downward while kettubg see my individual days in the same graph.

Thus is a healthy way to get you gradually  losing weight with little yoyo but giving you the opportunity to learn.

Having a 125 cal daily goal was my choice. Might sound easy, but hitting that 125 goal every day for year? A lifetime? Takes diligence, but also let's you learn the foods giving you the cake that out you over the top 

Re exercise. If your workouts have you dreading the next one, reconsider the plan Rember, going back the gym is worth a pat on the back itself; who doesn't know that dreadful feeling. But if you feel so crappy afterword, will you want to go back. If you don't starve yourself and overwork yourself each time you go to the gym, you will find that this is sustainable with care and diligence and honesty. Nothing keeps you honest like the daily weigh in.

But, remember also that life gets in the way sometimes. So if you do go offline, you now have the info to help you get back in track in s healthy way

[WendyB]

Some great advise! Thanks!

[GarthStanley]

Thank you, and if the typos/lack of clarity cause confusion, let me know.
I don't think I have fitbit functions enough credit, e.g. resting pulse.

I found I had a resting pulse of 83+. Fitbit now tells me it is 60-62
occasional 58-59. This tells me me workout program is effectivr. I have
travelinf for the best patt of thter eeeks, not it is up to uy as I type.
Not what I want, but Fitbit data let me see that and coordinate with
fitness routine.

With regard to caleries, while I can cal caleries loss per day to lose a
pond a week, I haven't found a way to reset FITBIT daily calorie count to
compare to my own BMI (HD FB) to see net cal gain/loss with regard to
monthly goals.


The more I play with my FITBIT, the more ways I have found it to be useful,
however, it requires time and evaluation. If one has gained weight even
though T.V. cal count, you need to look at how well you are using it, and
your expectations vs. what it does. From prior experience with manual only
tracking, fit bit make it easier, adds info Icsnt get or gives it to me
easier( resting heart rate.)

Thanks again for your comment. I was hoping my oration would be heard.