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100 Pounds of Weight Lost – Now What?

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I have officially, and finally, lost 100 pounds and the last three pounds of that was a frustrating and long process. It took me one month to lose 4.25 pounds and, if this last week was any indication, I could have the same type of month ahead of me.

Last time I wrote about my experience with hydrostatic, underwater, weighing and Resting Metabolic Rate (RMR) testing. The results of those tests showed that I had a lean body mass (LBM) of 134 pounds, a RMR of 1700, and a goal weight of 172 lbs. (22% body fat). Interestingly, three years ago my GP doctor told me that 170 lbs. would probably be a healthy weight for me. At that time, I was at my heaviest weight of 289 lbs. and she had just met me for the first time. Guess she knew what she was talking about.

What’s the Goal?

Now that I can finally see a light at the end of this long and, admittedly, sometimes very dark weight loss tunnel, I’m trying to decipher what a realistic and sustainable goal weight and body fat % will be (independent of what two medical professionals have told me). I am also trying to consider a weight at which I could be content. (You may have noticed that I’m not thinking about a weight that will make me happy. I know myself well enough to know that, due to my deep-seeded body image issues caused by various childhood bullies and the media, I’ll never be “happy” with my body. So I’m striving for contentment instead.)

At the beginning of the year and before getting these tests done, I looked at the medical charts and saw that a female at my height should weigh 130 – 140 pounds. I thought that 140 pounds seemed doable and that by getting down to that, I‘d have that 5 pounds to play with during the holidays and such. Now that I know that my LBM is nearly that, I know that 140 lbs. is too light for me. In fact, after doing the math, 18% body fat would put me at about 164 pounds. 18% body fat for a woman at my age is really fit. 22% is darn good and for that, I’d only have to drop 16 more pounds.

But 170ish pounds seems too heavy. I’d like to weigh less than my husband and less than pro-football players. 164 pounds seems reasonable, but 160 would be better. 150 would be ideal, but, unless I lose a lot of muscle, 150 is too light also.

Two weeks ago, I was shooting for a goal weight of 160 lbs. After only losing 4 lbs. last month and looking at the possibility of gaining weight this week, that 28 lbs. is feeling like it may be impossible to lose. 16 pounds is sounding hard, but at least that may be attainable at this point.

What’s The Plan?

After going back and reading this post, I’m sensing that I’m doing some venting instead of providing any information. I guess I am doing that because I’m at a bit of a loss right now as to how to lose these last 25ish lbs. I feel like I have a pretty good plan:

  1. Eat the doctor’s recommended calories for my RMR & TDEE – average between 1700-1795/day (under 200 carbs/day, under 65 grams of fat/day and the rest in lean protein; lots of veggies and no more than 3 or 4 small fruits per week);
  2. Work out schedule (total workout time = 6-7 hours per week):
  • Monday: P90X Plyometrics and Windsor Pilates Buns & Thighs video
  • Tuesday/Wednesday: P90X upper body workout & AB Ripper X/ or rest day
  • Thursday: Spin class and Windsor Pilates Advanced Body Slimming workout video
  • Friday: Rest day or Windsor Pilates Advanced Body Sculpting workout video
  • Saturday: P90X Core Synergistics and Windsor Pilates Buns & Thighs video
  • Sunday: Long bike ride or some other cardio activity

3. Daily Supplements:

What’s the Problem?

I think the above sounds like a pretty healthy, sustainable plan and it’s what I’ve been doing for a month but with limited success. The pounds have simply stopped coming off and I have no idea how to lose these last pounds without drastically cutting my calories or increasing workouts.

I am keenly aware that, at this point in the process, different methods have to be used to lose weight. I can’t keep doing the same thing I’ve been doing for the past year and expecting the same results. So this last week I decided to take a week off and not count calories  and workout a bit less. I called it a maintenance week where I lived my life like I will in the future: have a small piece of birthday cake at the office, have a glass of wine with dinner, eat out 2 times this week, four intense workouts a week, etc. I did this with the hope that my metabolism will be reactivated by eating more calories and giving my body a bit of a break. Tomorrow, I go back on the more strict eating and workout regimen and see if the weight loss improves next week. If that doesn’t work, I’ll try eating my calories a bit differently: 1500 calories for three days in a row; 1800 calories on the fourth day and then repeat. Other than that, I’ve run out of ideas.

 So I write this as a plea for some guidance and advice from those who have lost a ton of weight and just need to lose those last pounds and keep them off. Any advice is welcome and greatly appreciated!

The post 100 Pounds of Weight Lost – Now What? appeared first on 4-Hour Fit | No Bullshit - 80/20 Guide To Health and Fitness.


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