Is exercise slowing my weight loss?

Grayson

First, I should explain my progress so far. I started on July 31, 2006 and have lost ~97 pounds since that date. The first 84-85 came off really quickly, as I specifically remember going to the Orange Bowl on January 2 being down about 84 pounds. As far as exercise goes, I had been riding a stationary bike for 20-25 minutes (for approximately 5-6 miles per session) three to four times per week. I started this about a month into the program, but was inconsistent with my riding.

In early January, I decided to ramp up my exercise. Now I ride the bike for 20-25 minutes virtually every day, same pace (about 17 mph), for 5-6 miles per day. In addition to this, every other day, I lift weights for about 30 minutes, doing mostly upper body.

I'm at 203 right now and I want to get down in the 180 range. My original goal was 180, but I think I will probably still have some flab at that weight (based on how I look now), so I'm thinking I want to get down to 165-170 and gain muscle back up to about 180.

I started lifting because I thought the extra exercise might help me continue to burn calories/fat, while at the same time toning up. I don't think I'm lifting too much, but I have noticed a big decline in the rate at which I've lost weight in the last month. Adding the weightlifting and extra riding is the only thing I've changed in my routine.

Am I exercising too much (especially lifting weights), to the point where I am hurting my weight loss? I've come too far to get bogged down when I'm so close to my goal, and I think I may have jumped the gun a bit on the exercise.

Thanks in advance for any comments.

Nancy · Posted: Wed Feb 14, 2007 9:09 am Post subject:

Hi, Grayson ~

Congratulations to you for your weight loss! You've put tremendous effort into getting healthier and I totally commend you.

You didn't mention what program you have been on - I shall assume the 5 & 1. I would suggest that you add another packet or possibly two to your program - it appears to me that you do a considerable amount of exercise for the food you are taking in.

I'd also suggest that you add some cardio - about 5-10 minutes since you are already biking.

If you use the meal bars, you could consider adding another meal bar to your 5 & 1 program so that you are having 3 Medifast 70 shakes, 2 bars, and an Oatmeal (or another shake, a pudding, or a soup).

Let me know if that helps. Are you taking in plenty of water?

Grayson · Posted: Wed Feb 14, 2007 12:35 pm Post subject:

Nancy, thanks for the reply and the compliments!

Yes, I have been on the 5 and 1. My schedule is as follows: oatmeal at 8-8:30 a.m., snack (generally soy crisps) at 10:00 a.m., shake (MF 70 or appetite suppressant) at 11-11:30 a.m., soup at 1:30-2 p.m., bar at 4:30 p.m., L&G at 7-8 p.m., and pudding at 10-11 p.m. I generally follow this schedule every day. I make a point to drink plenty of water throughout the day. I do drink my 3 diet sodas per day.

That's okay, right? That's basically what I've been doing since I started, and it's worked out well so far.

I'm surprised you're suggesting that I add more food, even an additional bar. I guess I feel like eating even more will cause me to lose less quickly.

I guess what you're saying is either keep the same eating schedule and stop/slow down the exercise, or add food and keep the exercise regimen?
What's the philosophy behind adding food and being able to lose more weight? Do you think I'm putting my body at risk of "starvation mode," or whatever it's been called on other threads on this board?

alpha femme · Posted: Wed Feb 14, 2007 1:16 pm Post subject:

i'm thinking... yes. i've had the worst plateau problem for the last 2 months, and i've been compliant and exercising regularly. i had a complete change in schedule, couldn't work out more than 2x over the last 9 days, and i dropped 3.5 lbs in the last 72 hours.

kinda ridiculous, huh?

i still love the working out thing, so i'll probably go to a 4+2 or a 6+1 rather than transition off for a while, which was my original plan. you might follow nancy's advice and try the same.

bikipatra · Posted: Wed Feb 14, 2007 2:52 pm Post subject:

Grayson · Posted: Fri Feb 16, 2007 8:19 am Post subject:

Well I cut the weightlifting for the past 2 days and am still the same weight i was 3 days ago. This is incredibly frustrating.

bikipatra · Posted: Fri Feb 16, 2007 8:23 am Post subject:

Mike · Posted: Fri Feb 16, 2007 9:38 am Post subject:

As Nancy posted, adding in a packet or two when doing such exercise is a good idea. When we exercise, we burn the immediate energy in our bodies, and then if its not fueling properly afterward, our bodies may go into a starvation mode and hold onto everything.
If you are exercising alot, another packet, or bar right after exercise kicks the body back into the proper mode and you may see a better loss.
Make sure you drink lots of water to replenish what you lose exercising also.
Good luck, hope this helps.
I think TonyR mentioned something about adding another packet when exercising alot, and his loss has been awesome.

TonyR · Posted: Fri Feb 16, 2007 8:21 pm Post subject:

Mike · Posted: Sat Feb 17, 2007 1:30 pm Post subject:

Oops, my bad. Miscommunication.
Well, anyhow, somefolks do add another when exercising alot, so thats one option Grayson.

Nancy · Posted: Mon Feb 19, 2007 2:07 pm Post subject:

Grayson ~

I wanted to check on your progress since your last post. I was away for a TSFL conference in San Diego and then some playtime at Disneyland so I have not been on the Forum for a while.

You have developed some great healthy habits over the past few months and I commend you for exercising regularly and eating healthier meals. I realize it does seem contrary compared to other weight loss programs to add more food but you are burning up a considerable amount of calories compared to the amount of food you are consuming each day. That's why I suggest that you add a 6th packet to your meal plan.

What time do you get up in the morning? You listed your first Medifast meal as the packet of oatmeal at 8:30 AM - Dr. Andersen suggests that we have out first packet right after leaping up in the morning to get our metabolism off to a good start – we are advised to not wait any longer than one hour before eating.

I’d like to know if your weight loss picked up after adding a 6th packet.

Are you exercising after work in the early evening? Or before work?

You may consider this schedule:
8:30 AM Medifast Oatmeal
10 AM Soy Crisps
11 AM Medifast 70 shake
1:30 PM Soup
4 PM bar
6:30 Medifast 70 shake
8 PM Lean and Green Meal
11 PM Pudding

You could also consider switching the pudding and shake so you have the shake at 11 PM and the pudding at 6:30 PM.

I would give it a week to 10 days to see if there is any difference. How do you feel? Have you noticed any hunger breakthrough or cravings?

You've lost a lot of weight and your body just might be in a resting phase right now. Doesn't it feel good to know you are doing good things for yourself now?

katieb920 · Posted: Mon Feb 19, 2007 3:37 pm Post subject:

Grayson · Posted: Mon Feb 19, 2007 4:04 pm Post subject: update

Well, after my last post I decided to pick the exercise back up and stay on the 5+1, but I changed my L&G meals. I had been eating mostly beef for my L&G's recently, but I switched to chicken and shrimp over the weekend and that seems to have done the trick. I've lost a couple of pounds since last Thursday.

I'm going to try to stay with this routine for as long as I keep losing, even if my weight loss is slower than it was at the beginning. Either way, I should only have a couple of months of losing left before I start transition.

Nancy, I get up about 7. I guess I eat between 8 and 8:30.

Nancy · Posted: Mon Feb 19, 2007 4:04 pm Post subject:

Hi, Katieb ~

When you take thyroid Rx, you do need to take it on an empty stomach so it can be best absorbed. Generally, clients taking thyroid Rx take their med first thing in the morning like you are currently doing.

I have a few clients that take it when they get up to use the sandbox, go back to sleep for an hour or so and then have their oatmeal or a shake. You can also consider taking the Rx with a non-soy product such as Hot Cocoa, Cappuccino or Chai Latte. I have one client that has her Rx with Creamy Broccoli or Creamy Chix (both are non-soy soups and contain whey protein).

You are establishing good healthy habits and in my estimation, you are making good progress. Weight loss for people with thyroid/hypothyroid issues can be somewhat slower than for people without it - do all you can to stick to the program, you will be so glad you did!

Don’t compare your rate of weight loss with anyone else but you. We are unique individuals; the program works and as you’ve already discovered, hunger and cravings go away when we eat on time. You are going to look wonderful when your birthday arrives – it will be a healthy happy celebration of your life!

Nancy · Posted: Mon Feb 19, 2007 4:09 pm Post subject:

Grayson ~

I am happy to hear that you dropped a few more pounds - woo hoo!

Shrimp is very lean - I love it and often have it for lunch. I find that I feel hungry sooner than when I have chicken or salmon. Sometimes changing your meal plan or even your daily schedule around can be of value. I feel better when I have my lean and green earlier in the day but sometimes, we end up eating at 8 or 9 PM.

Have you taken your measurements?