Exercise, but no weight loss???

[Keira]

I lost 6 lbs the first week of Phase 1 and nothing the second week. I ate the same way, but started exercising. I walk 30-60 minutes a day.(10 days now) I include some interval training which is supposed to induce more calorie burn. When I walk, it is at a level 6-7 out of 10. Is it possible to not lose weight with all of this exercise and a VERY tight Phase 1 diet? Has anybody else experienced this? Maybe I need to see a doctor. :(

[Judynyc]

What do you mean by a very tight phase I?

Can you post your menus so that I can see what you are eating?

Your exercise sounds good....you may have lost the excess water in your body the first week....second week for you has your body adjusting. Try to have patience...you are not stalled and don't need to go to see a doctor...not just yet, OK?

[Keira]

I have gone to some past threads and done some reading. I have actually been on Phase 1 for 4 wks. Monday, I started my 5th week. The first 2 wks, I messed up by drinking alcohol 1 day each week. So, the next 2 wks were as perfect as I could get. Maybe I have maxed out my Phase 1 potential. Below is an example of my daily diet:

B: 2 eggs, 2% Am chese slice, 6-8 oz V8-Low sodium
S: 30 pistachios
L: Salad w/ 3-4 oz meat or tuna. 1/2-1c assorted veggies(not carrots)
S: string cheese- sometimes w/ raw veggies
D: 4-6 oz lean meat or fish, 1 c veggies or more or V8
S: NSA fudgsicle or sometimes >3x/wk ricotta dessert

[Keira]

I just wanted to add a couple of things. I always drink well over 100oz water/day. My daily diet hasn't varied too much day to day. Dinner has had the most variety in the protein and veggies I eat. I don't always have dessert or a "sweet treat" either, if this helps.

[Judynyc]

I have gone to some past threads and done some reading. I have actually been on Phase 1 for 4 wks. Monday, I started my 5th week. The first 2 wks, I messed up by drinking alcohol 1 day each week. So, the next 2 wks were as perfect as I could get. Maybe I have maxed out my Phase 1 potential. Below is an example of my daily diet:

B: 2 eggs, 2% Am chese slice, 6-8 oz V8-Low sodium
S: 30 pistachios
L: Salad w/ 3-4 oz meat or tuna. 1/2-1c assorted veggies(not carrots)
S: string cheese- sometimes w/ raw veggies
D: 4-6 oz lean meat or fish, 1 c veggies or more or V8
S: NSA fudgsicle or sometimes >3x/wk ricotta dessert

IMO, I think that you've over stayed your welcome in phase I...meaning that your body needs a piece off fruit each day. It will help your metabolism so have 1 fruit a day for the first week.

I'd also be adding more green leafy veggies ie: salads.

HTH!! :wave:

[Keira]

I pretty much decided the same thing. I may have done all I can in Phase 1. I actually just returned from the grocery store during my lunch break. I bought Strawberries, blackberries and blueberries. I planned to start eating the fruit in a couple of days, but I think I will start tomorrow after reading your reply. I will just keep doing what I am doing plus fruit. Do you think I need salad more than once a day? I am having trouble finding legal dressing that I really like. I ate the Balsamic SBD dressing and got burnt out. I now have the SBD Ranch- it's fair. What do you use? I may just need to stick w/ red wine vinaigrette which is pretty good.

[Simeos]

Maybe you can use this information?? Click here (www.unsw.edu.au/news/pad/articles/2007/jan/Fat_exercise.html)

[Keira]

Thank You very much!! I read it and found it useful. The walking routine I am doing includes jogging for 1 minute followed by 2 minutes of average walking speed. Then repeat two more times. Starting and ending with 5-10 minutes of warm-up/Cool-down. It is harder than it sounds- especially pushing a stroller!
I only do this type of interval 2-3 times/wk. I think I should work it into my daily routine. It can't hurt:)

[Simeos]

Hello again.

Did you notice that they are talking about 8 sek going fast then 12 slow then 8 fast then 12 sek slowly again, for 20 minutes? I tried walking like that the other day and it was pretty hard.

Simeos

[Judynyc]

I pretty much decided the same thing. I may have done all I can in Phase 1. I actually just returned from the grocery store during my lunch break. I bought Strawberries, blackberries and blueberries. I planned to start eating the fruit in a couple of days, but I think I will start tomorrow after reading your reply. I will just keep doing what I am doing plus fruit. Do you think I need salad more than once a day? I am having trouble finding legal dressing that I really like. I ate the Balsamic SBD dressing and got burnt out. I now have the SBD Ranch- it's fair. What do you use? I may just need to stick w/ red wine vinaigrette which is pretty good.

Good that you already got yourself some fruit. Start today!! :yum:

I use mostly Good Seasons zesty italian madw with balsamic vinegar and olive oil. I also put in a few shakes of cayenne pepper as I like my salads with a kick. Just watch the fat content of the dressings (keep it low)and also be sure that its got no sugar or sugar is the 5th or lower ingrtedient. :idea:

If you can eat more than 1 green salad a day, that will help.

[Keira]

I noticed. I think that would be easier on the bike like they said. I believe that if you adapted the same concept to walking, the outcome would be the same. 1-2 minutes fast and 2-3 minutes slower in repetition should do the trick. I don't think it's an exact science. But, yeah, 8 sec/12 sec would be crazy to keep track of. I'd never take my eyes off my watch and I'd look like a complete weirdo to onlookers. Think about it- LOL!!

[Keira]

Thanks, Judy. I agree that salad is an easy veggie to eat and the more you eat, the better. I will try the Italian and cayenne pepper too. Finding something low fat w/ low sugar that is palatable has been a challenge. If I find something, i.e. SBD Balsamic vinaigrette- I get sick of it. I need variety:). But, I am looking forward to eating some berries for dessert tonight and in my yogurt for my snack tomorrow... When do you suggest I work in the steel cut/ long cooking oats? I LOVE oatmeal w/ blueberries mixed in. You don't even need to sweeten it. MMMMM...

[Judynyc]

Thanks, Judy. I agree that salad is an easy veggie to eat and the more you eat, the better. I will try the Italian and cayenne pepper too. Finding something low fat w/ low sugar that is palatable has been a challenge. If I find something, i.e. SBD Balsamic vinaigrette- I get sick of it. I need variety:). But, I am looking forward to eating some berries for dessert tonight and in my yogurt for my snack tomorrow... When do you suggest I work in the steel cut/ long cooking oats? I LOVE oatmeal w/ blueberries mixed in. You don't even need to sweeten it. MMMMM...


Do 1 week with just 1 fruit a day...then next week you can begin to add in a grain like oatmeal and have it with berries. I'd also be sure to have some protein when you eat the oatmeal. ie; a hard boiled egg first.

You can always go back to your phase I if and when you feel you need to...thats the beauty of doing it and seeing that you can do that.

On the dressings, I'm more concerened with sugar than fat. Maybe its being around all the atkins people :lol: but if and when I feel like a different dressing, I eat it....as long as its got no or very little sugar.

[Keira]

Sounds good, Judy! I forgot my berries at work yesterday, so I will start Phase 2 today and have berries as my snack. I can't wait! It seems so funny to be so excited about eating fruit:). What you said about reverting back to Phase 1 when I feel I need to: Will it work again? What I mean is, since I lost the ability to continue losing pounds by staying on so long- after eating a diet that includes sugars, carbs, etc (Phase 2)- will that give me the ability to lose on Phase 1 later? I hope that makes sense. I appreciate any input or experience....
Thanks!!!

[Judynyc]

Sounds good, Judy! I forgot my berries at work yesterday, so I will start Phase 2 today and have berries as my snack. I can't wait! It seems so funny to be so excited about eating fruit:). What you said about reverting back to Phase 1 when I feel I need to: Will it work again? What I mean is, since I lost the ability to continue losing pounds by staying on so long- after eating a diet that includes sugars, carbs, etc (Phase 2)- will that give me the ability to lose on Phase 1 later? I hope that makes sense. I appreciate any input or experience....
Thanks!!!

What I meant was that any time in the future, if and when our eating gets off track, we can go back to phase I to get back into weight loss mode and clean up our eating. No, I don't think that you will lose again like you did the first week as that was water weight. Fat loss is slower and you should see 1-2 lbs a week.

In my 20 months of losing, I averaged 1.5 lbs a week loss. Early on, I told myself that it did not matter how long it took as long as I was moving down and not up. I was teaching myself to eat this way for the rest of my life so pateince was key for me....as it is for all of us.

Phase II is where we build our food plan for the rest of our lives. This is where we experiment with many different and in some cases, new foods for us. This part of the plan is where we make the permanent changes to get us off the diet merry go round.

This is also why we go slowly...so that we can identify which foods give us trouble, if any. I found that wheat triggers my appetite so I avoid it most if the time. I chose to eat rye instead when I do eat grain. I like the Wasa crsipbreads for my grain servings. :idea:

[tattle]

Hello,

Since being on SBD since March 26th, I am happy that I have lost 16 pounds - from 209lbs to 193lbs; but I have been on Phase One the entire time and since wheat, starches and fruits add weigh and bloat, I am fearful of adding them back.

I run 5 - 6 days a week, but would like to lose at least 5 more pounds between now and May 24th....any suggestions??

Daily Diet:

One gallon of water
cashews or almonds
chicken or fish
broccoli, cabbage or collard greens
green salad with tuna - Paul Newman's dressing with cayenne pepper added.

I am willing to give up the cashews and almonds and admit sometimes I will have 20 pieces in one day.

THANKS IN ADVANCE FOR ANY WISDOM!

[Judynyc]

Hello,

Since being on SBD since March 26th, I am happy that I have lost 16 pounds - from 209lbs to 193lbs; but I have been on Phase One the entire time and since wheat, starches and fruits add weigh and bloat, I am fearful of adding them back.

I run 5 - 6 days a week, but would like to lose at least 5 more pounds between now and May 24th....any suggestions??

Daily Diet:

One gallon of water
cashews or almonds
chicken or fish
broccoli, cabbage or collard greens
green salad with tuna - Paul Newman's dressing with cayenne pepper added.

I am willing to give up the cashews and almonds and admit sometimes I will have 20 pieces in one day.

THANKS IN ADVANCE FOR ANY WISDOM!
Your questions have been answered in the thread that you started. :cool: