Questions with losing weight when close to goal

[Leesa]

Hi! i was referred to this newsgroup from a, acquaintance, i
suppose. before i started losing weight i was 63kgs, i'm now
50kgs. 18 years old, 155cms or so. female. i'm not fat, but i
still have that extra fat around my ass/thighs in which i want
to get rid of! twice a week i go horse riding for half an
hour, three times a week or more i walk for an hour, or ride a
bike for half an hour. used to do weight training but i didn't
really want to atm because of expenses. i drink enough water,
i take multivitamins, and don't eat much crap food. (heh)

any thoughts/ideas on how i can lose the extra weight would be
appreciatted thanks! Leesa.

[Michael Ro]

On Wed, 31 Jul 2002 17:42:11 +1000, "leesa" <biteme> wrote:

|any thoughts/ideas on how i can lose the extra weight would
be |appreciatted

Eat less.

http://www.heartmdphd.com/wtloss.asp

[Jonathan M]

> any thoughts/ideas on how i can lose the extra weight would
> be appreciatted

You have to maintain a calorie deficit.

That (to me) means you have to do one or more of three things:

Eat less Excercise more Increase your basil metabolic
rate (BMR)

One of the reasons it's harder to lose weight as you approach
goal is that your body mass has dropped, and as a result,
unless you've specifically been doing resistance (weight
lifting) training, your BMR will be lower, because your body
doesn't need to support as much mass. As a result, you burn
fewer calories by just being alive than you did when you
weighed more.

So, eating less is pretty basic. But you might think you're
eating less than you are. I highly recommend food journalling
to ensure that you are actually eating only as much as you
intend to eat.

Excercising more is pretty basic too. If you don't have any
more time to excercise, then you must excercise more intensely
in the time that you do have. You say you walk for an hour
three times a week or more. Are you getting much aerobic
benefit from it? If you're not pushing yourself a little, (if
it's just a stroll, in other words) and if you're close to
your goal weight, you may not be. Maybe you can use that time
to add 20+ minutes jogging into your walk. You'll get better
aerobic benefit, and you'll burn more calories. Or if your
bike ride is a better workout, maybe you could walk 30 minutes
and bike 60 minutes instead of the other way around. These are
just ideas of how you can intensify your workouts without
requiring more time.

Increasing your basil metabolic rate requires the weight
training that you say you don't want to do because of
expenses. I find weight lifting to be a HUGE bang for my buck.
It burns calories, it makes me look better, and it increases
my lean body mass, thus increasing my BMR, thus allowing me to
either lose weight faster, or eat more and still lose weight.
When I'm in maintenance, it will allow me to eat more than I
would be able to eat without the weight lifting. Weight
lifting has been an absolutely essential part of taking off
the weight that I've taken off recently, and I wouldn't change
a thing about having done it. The percentage of people that
gain back at least 50% of weight lost within 2 years is
absoutely terrifying. A lot of people lose muscle mass when
they diet, and as a result their metabolisms slow down, and
when they go back to eating normally (or even less than they
used to), they gain weight because their BMR is running so
low. Weight lifting is my weapon to beat the odds.

Don't get me wrong, aerobic excercise is key too...and since I
really enjoy doing things like playing basketball for a few
hours at a time, taking long bike rides, running, swimming,
etc., it's essential. I'm sure you agree...otherwise we
wouldn't be talking about this on this newsgroup, right? :)

Best luck,

Jonathan (402 max weight, 350 in September of 2000, 318 in
April of 2002, 240 this morning.)

"leesa" <biteme> wrote in message
news:3d4795dc$0$16945$afc38c87@news.optusnet.com.au...
> Hi! i was referred to this newsgroup from a, acquaintance, i
> suppose. before i started losing weight i was 63kgs, i'm now
> 50kgs. 18 years old, 155cms or so. female. i'm not fat, but
> i still have that extra fat around my ass/thighs in which i
> want to get rid of! twice a week i go horse riding for half
> an hour, three times a week or more i walk for an hour, or
> ride a bike for half an hour. used to do weight training but
> i didn't really want to atm because of expenses. i drink
> enough water, i take multivitamins, and don't eat much crap
> food. (heh)
>
> thanks! Leesa.
>
>

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[Albert]

If as you say, you are thin but only some small areas are
giving you problem, then you can use Carnitine ( L-Carnitine )
it can be injected locally in the "problem area" in your case
ass/thighs, and if you keep exercising the problem area will
disappear very fast ( fat burned ).

Talk with your Dr. or a professional trainer and they can give
you more info on this, or do a Web search, it really works, i
tried it once before.

Cheers /// Al

"leesa" <biteme> wrote in message
news:<3d4795dc$0$16945$afc38c87@news.optusnet.com.au>...
> Hi! i was referred to this newsgroup from a, acquaintance, i
> suppose. before i started losing weight i was 63kgs, i'm now
> 50kgs. 18 years old, 155cms or so. female. i'm not fat, but
> i still have that extra fat around my ass/thighs in which i
> want to get rid of! twice a week i go horse riding for half
> an hour, three times a week or more i walk for an hour, or
> ride a bike for half an hour. used to do weight training but
> i didn't really want to atm because of expenses. i drink
> enough water, i take multivitamins, and don't eat much crap
> food. (heh)
>
> any thoughts/ideas on how i can lose the extra weight would
> be appreciatted thanks! Leesa.

[Stephen Di]

In article <3d481f93_4@corp.newsgroups.com>, "Jonathan
Mellette" <jmellette@austin.rr.com> wrote:

> increases my lean body mass, thus increasing my BMR, thus
> allowing me to either lose weight faster, or eat more and
> still lose weight.

Can you quantify this effect?

In a typical resistance program a person gains, as I think I
recall, about five pounds of muscle mass. How many more
calories get burned per day as a result?

Stephen Diamond

[Michael Ro]

On Wed, 31 Jul 2002 12:49:53 -0500, "Jonathan Mellette"
<jmellette@austin.rr.com> wrote:

| The percentage of people that gain
|back at least 50% of weight lost within 2 years is absoutely
terrifying.

95%

[Denise How]

In article
<stephend15-3B5371.16443831072002@news.mindspring.com>,
Stephen Diamond <stephend15@mindspring.com> wrote:

> In article <3d481f93_4@corp.newsgroups.com>, "Jonathan
> Mellette" <jmellette@austin.rr.com> wrote:
>
> > increases my lean body mass, thus increasing my BMR, thus
> > allowing me to either lose weight faster, or eat more and
> > still lose weight.
>
> Can you quantify this effect?
>
> In a typical resistance program a person gains, as I think I
> recall, about five pounds of muscle mass. How many more
> calories get burned per day as a result?

Between 35 and 50 calories per pound.

Campbell et al. (American Journal of Clinical Nutrition 1994,
60: 165-175), Pratley et al. (Journal of Applied Physiology
2000, 89: 977-984)

--
Denise denise dot howard at attbi dot com ACE and AFAA
certified fitness instructor AFAA step certified

[Jonathan M]

> In a typical resistance program a person gains, as I think I
> recall, about five pounds of muscle mass. How many more
> calories get burned per day as a result?

What's a typical resistance program? There must be some length
implied, as well as some intensity. I did some quick research
on the net and found a few articles that discussed this,
however nothing too specific. One (http://www.sportstherapyal-
bany.com/Articles%202/safe%20weight.htm) mentioned that young
athletes can safely gain 7-10 lbs of lean muscle mass per
year, and that some can gain as much as 15 pounds a year, if a
growth spurt is involved -- but we're talking about kids and
growing and all that that entails, and the intensity
recommended seems low for an adult. A study reported on the
atkins site
(http://atkinscenter.com/Archive/2002/1/11-971457.html)
reported a lean muscle mass gain of 4.4-8.8 lbs in a 12 week
period in overweight police officers who used a protein
suppliment in addition to resistance training.

I'm going to go out on a limb and guesstimate that it's
reasonable (and conservative) to think that a guy could gain
10 lbs of muscle mass a year, and a woman could gain 5 lbs of
muscle mass a year. Obviously there's a point at which this is
no longer possible, but I'm going to go further out on this
limb and say that it's probably sustainable for at least three
years, and maintainable after that. I have *no* scientific
data to support this guesstimate...I'm just trying to
extrapolate information from various sources and make a guess.
Using an average 40 calories burned per pound of lean muscle
mass, that's 1200 calories a day for a guy after 3 years, and
600 calories a day for a woman after 3 years. Of course,
you're burning calories *as* you work out as well, so the
activity itself benefits you in both the short and long term.

That's the best I can do to quantify the effect I mentioned,
and I confess that the last part is mostly conjecture. Anyone
have any better hard data?

Jonathan

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[Stephen Di]

In article <cbkiku87pd5bn5ed9s7g1kft2rpgqkrk8k@4ax.com>,
Michael Roose <trainerofathletes@email.com> wrote:

> On Wed, 31 Jul 2002 12:49:53 -0500, "Jonathan Mellette"
> <jmellette@austin.rr.com> wrote:
>
> | The percentage of people that gain
> |back at least 50% of weight lost within 2 years is
> absoutely terrifying.
>
> 95%

Sometimes I wonder whether the bad press for cyclic weight
gain and loss isn't responsible for the obesity epidemic.

Losing weight and gaining it back may not be as desirable as
maintaining a healthy weight, but losing one year to gain
back the next is probably NOT quite as bad as gaining weight
BOTH years.

I haven't seen any evidence (is there any?) that the weight
loss achieved by such cyclic dieters doesn't subtract from
what would _otherwise_ be a higher _net_ weight gain over
the years.

I think it is always a good idea to check fitness theories
against human evolutionary history. Surely early humans and
pre-human hominids experienced period of bounty and of severe
deprivation.

Stephen Diamond

[Michael Ro]

On Thu, 1 Aug 2002 10:08:22 -0500, "Jonathan Mellette"
<jmellette@austin.rr.com> wrote:

|I'm going to go out on a limb and guesstimate that it's
reasonable (and |conservative) to think that a guy could gain
10 lbs of muscle mass a year, |and a woman could gain 5 lbs of
muscle mass a year.

Have seen gains up to and larger than 4x times that in each
regularly with athletes who are out of play and are able to
train continuously for a year.