WEEK 4 : 23/5/11 - 29/5/11

[JP1]

Back for my weigh in 2mo..

[ganymede]

Good luck JP! I don't weigh in til Wednesday but I had a pretty bad lunch today so not sure how I'm going to go Will work extra hard until then!

All the best to everyone for Week 4!

[ganymede]

I always get too curious around this time every week so I weighed myself this morning Even after epic cheesecake yesterday I did however get up this morning and go for a walk

AND I've lost 1.05kg this week!! Which brings me to my May goal! SUCCESS! I am soooo happy! It feels amazing being back to the weight I was at my lowest when I first lost some weight earlier this year. Above and beyond now, I'm going to keep smashing it and reach my June goal ahead of time!

Will probably weigh in again on Wednesday, my actual weigh in day and see how I go

[yogibbear]

Frick. My new runners have given me the worst shin splints i've ever felt in my life... not happy. Going to ice them up tonight and see if that makes them feel better and then decide if running is the thing for me or not... First went running in my cross trainers and had sore shins AFTER running ~5km. Then waited a week and purchased actual running shoes from a running shoe shop and supposably they gave me the right ones for my feet but then I did a lap around my block a day ago and they were great. So today I went for a 5km run. Got half way and had to stop due to the pain and then as I only take my house key and wallet when i go for a run i had to hobble back home in some annoying agony... Everyone else laugh at me. But lesson learned. Even if you think you've "tested" out your new runners, you still shouldn't go straight back to the same distance as before.

[bjam]

Start - 72.2
End of: Wk 1 - 71.2
Wk 2 - 70.6
Wk 3 - 71.1

a day into wk 4 and im back to 70.7 - still 0.5 above where I was last thursday... who would have thought one night out would take this long to go away but this puts me back to 0.7 away from being 70 flat, which I reaaally want to get!!!

This week I am eating lots to get my cals up to 1300 with eating most of my exercise back (means I am eating more like 1400-1600 most days) to see if this is more effective - have certainly slowed down of late but it is hard to know if eating more (counter intuitive as it is) will help or slow it even more! But anything is worth trying for a wk or 2

best of luck to everyone this week!

[Danni]

I never know where I'm supposed to be recording this info lol


Start: 69.2 kg
Wk 2: 68.9 kg
Wk 3: 70 kg (22.05.11)
Wk 4: (29.05.11)

I have posted my woes about my 1.1kg gain over in the 12 weeks challenge thread if anyone wants to have a lookie/comment, thanks

best of luck this week to everyone!

[yogibbear]

I never know where I'm supposed to be recording this info lol


Start: 69.2 kg
Wk 2: 68.9 kg
Wk 3: 70 kg (22.05.11)
Wk 4: (29.05.11)

I have posted my woes about my 1.1kg gain over in the 12 weeks challenge thread if anyone wants to have a lookie/comment, thanks

best of luck this week to everyone!

Hey Danni, no need to feel bad. 1kg is well within natural fluctuations. This is why we talk about the fact that initial losses might not actually be fat and can just be water losses if you are starving yourself rather than actually changing your lifestyle. You still need to get all the required nutrients so that your body is satisfied and can munch away at any extra calories it needs (i.e. sugar / fat) from your belly instead. . Only way to do this and not make your body think it's in famine mode and start piling on the weight regardless of how little you eat (and look like some Ethopian child with a big fat belly) is to make sure you're getting all the required nutrients. Hence, why eating healthy foods (and lots of them) is encouraged.

Also, yep breaking up your exercise into 2 x 30 mins or even 4 x 15 mins or whatever is the same really. The only thing that you might see random stuff posted about is heart rate, impact on your metabolism etc. etc. but really ANY exercise is better than none. So if you need to break it up to fit your lifestyle then break it up, but don't use the fact that you don't have 60 mins, to then do 0 minutes. If anything 60 minutes is potentially too high and you could just do 30 mins everyday or every other day at a more strenuous heartrate. E.g. I could walk for 60 mins, or run for 30 mins, but if I run further than I walked distance wise I've probably burnt a bunch more calories and had a much higher heartrate so I'm getting both the cardio workout side (good for a healthy heart) and the exercise side (good for burning calories) out of it. If you're not worried about your cardio side of things then walking is perfectly fine. If anything if you walk the same distance as you would have run, the only difference is the reduction in heart rate for the walking, but you did it for longer so probably burnt about the same amount of calories.

Running is waaaaay better though from an on-going metabolism perspective as your body thinks you're running away from a big scary dinosaur and if you don't lose all that weight (so that you can run faster) it'll eat you. (Or like in Zombieland... Rule #1: Cardio)

[waterbaby]

Hi all
Shaking start to 12 Week Challenge.
My original goal was 10kg in 12 weeks, but very much not so sure about that now!

I have however dropped roughly 2kg in 4 weeks instead. Not too bad but I crave the 1kg a week loss.

Any advice on fast but still healthy weight loss? Would love to see 1 - 1.5kg come off a week (even 2!) and I am prepared to do the work!!

Seeya around
rach

[KittyMul]

Only way to do this and not make your body think it's in famine mode and start piling on the weight regardless of how little you eat (and look like some Ethopian child with a big fat belly) is to make sure you're getting all the required nutrients.

Just had to say that the swollen bellies starving children have do not have anything to do with fat, or "famine mode" - it's a severe protein deficiency that causes their abdomens to fill with fluid. Having a moderate calorie deficiency will absolutely not cause this - controlled dieting should not be compared with the horrific conditions those poor children have to endure.

With that out of the way, I'm happy to say that I lost 1.8kg this week! That brings me right on track for my 12kg goal for the challenge.

Hi all
Any advice on fast but still healthy weight loss? Would love to see 1 - 1.5kg come off a week (even 2!) and I am prepared to do the work!!

My tips would be at least five cardio sessions a week, a mix of high intensity and longer low intensity, two or three toning sessions and minimal processed foods. I also find it helpful to vary my calorie intake between about 600-1200 calories per day.

Good luck for week five everyone!

[bjam]

vary my calorie intake between about 600-1200 calories per day

do you mean total or to increase/decrease by this amt from a different starting number?

I would think this significantly too low to stick to for any length of time... I have read recommendations of 500cals below maintenance (for me that is around 1350) as a starting point and to drop this a bit (so I may drop back to 1200) or cycle between a bit lower and a bit higher (for me 1150, 1300, 1500 would be an eg) if you hit a plateau/weight loss slows too much. But it does seem to be a bit different for everyone what works

[yogibbear]

Only way to do this and not make your body think it's in famine mode and start piling on the weight regardless of how little you eat (and look like some Ethopian child with a big fat belly) is to make sure you're getting all the required nutrients.

Just had to say that the swollen bellies starving children have do not have anything to do with fat, or "famine mode" - it's a severe protein deficiency that causes their abdomens to fill with fluid. Having a moderate calorie deficiency will absolutely not cause this - controlled dieting should not be compared with the horrific conditions those poor children have to endure.

Well I'd say that's basically "famine mode", miss out on one essential nutrient (in this case protein) and let your body stick to it's own chaos course regardless of how little you eat / perfectly balanced the rest of your diet is.

[CGS]

Didn't post last week. But had no gain or loss.

SW- 89.0
GW- 83.0
Week 1- 88.2 (-0.
Week 2- 88.6 (+0.4)
Week 3- 88.6 (0.0)
Week 4- 87.0 (-1.6).

Getting there. Not sure if I'll get my GW on time, it's SOO hard living 5 days a week in a motel while trying to lose weight.

[ozechick20]

Hi all,

SW: 73.6
CW: 72.8

Can't complain about an 800 gram loss.

Oz

[Metalcharm]

No change here Still hovering around 63kg.
I'm happy with my exercise - have just finished week five of the 5k programme and am doing weights 5 days a week.
Eating has been pretty good but I did have a few meals that were not ideal. Every year for the first State of Origin we have hotdogs. We've been doing it for about 15 years so that was one meal this week that wasn't great

[yogibbear]

Same weight again... annoyed. Going up to site this week... so will probably sweat it out and drink 6L of water a day.