Weight Loss Problem Need Advice

[old] Godfried · Post by **[old] Godfried** » January 7th, 2005, 4:29 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (gaffano @ Jan 7 2005, 05:57 PM)</td></tr><tr><td class='quote'>I use a Tanita scale.....and question its accuracy. </td></tr></table> You have to be careful to do the measure the same way each time you do it. In the morning measured fat% is higher than in the evening. Mine is over 39% morning, under 32% evening. According Tanita Technical Support: " Your body fat reading will vary due to the hydration level of your body. In the morning, your body is naturally dehydrated. In the afternoon or evening, you will have had all day to drink fluids and make sure your body is properly hydrated which will give you a lower reading (and more accurate). "

[old] gaffano · Post by **[old] gaffano** » January 7th, 2005, 4:33 pm

Thanks..I usually take reading as soon as I get up in the AM...this could be problem...will also do reading in evening and compare...

[old] brianric · Post by **[old] brianric** » January 8th, 2005, 11:06 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Godfried @ Jan 7 2005, 03:29 PM)</td></tr><tr><td class='quote'> </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (gaffano @ Jan 7 2005, 05:57 PM)</td></tr><tr><td class='quote'>I use a Tanita scale.....and question its accuracy. </td></tr></table> In the afternoon or evening, you will have had all day to drink fluids and make sure your body is properly hydrated which will give you a lower reading (and more accurate). "  </td></tr></table> And more heavier.

[old] Steve_R · Post by **[old] Steve_R** » January 8th, 2005, 1:07 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Godfried @ Jan 7 2005, 03:29 PM)</td></tr><tr><td class='quote'>You have to be careful to do the measure the same way each time you do it. In the morning measured fat% is higher than in the evening. Mine is over 39% morning, under 32% evening.  </td></tr></table> Well, that seems to be the key: AM: 175@21.6% PM: 177@19.4% Refering back to the water drinking thread, I drink 4-5 liters of water per day which may be why my reading don't fluctuate as much as yours. </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (brianric @ Jan 8 2005, 10:06 AM)</td></tr><tr><td class='quote'>And more heavier. </td></tr></table> Depending on the day, I will be between 173-176 in the morning and 176-179 in the evening. I figure most of it is the amount of water I am drinking since on days I seem to drink less, I am weighing less. And one pint of water equals 1 pound. Maybe I should be getting a scale to monitor hydration as well? That would probably take into consideration all of the variables. Steve

[old] neilb · Post by **[old] neilb** » January 8th, 2005, 4:05 pm

Ken, Linda is right; the percieved wisdom is that for long term, sustained, fat reduction you should aim for 1-2lb per week and anything greater is potentially conter productive. I did a detailed 7 day food log about 2 years ago that was then analysised for calories, fat, carbs (simple and complex), sugar etc and from that I was able to make small adjustments that would take out 3,500 calories (1lb) a week without screwing up my enjoyment of life! Best change was whole grain brown rice as staple complex carb and eating this every 2 hours during the day. (Can be imroved with addition of small amounts of pulses, mushrooms, chicken etc). At the end of the day how do you actually feel so far! If you are losing inches and look/feel firmer and more toned then you are well on track. Stick with it, do not get to obsessed with the numbers, get plenty of the right fuel inside you, row long and you will get what you are paying for. I admire your discipline.

[old] Steve_R · Post by **[old] Steve_R** » January 8th, 2005, 5:47 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (neilb @ Jan 8 2005, 03:05 PM)</td></tr><tr><td class='quote'> Best change was whole grain brown rice as staple complex carb and eating this every 2 hours during the day. (Can be imroved with addition of small amounts of pulses, mushrooms, chicken etc).  </td></tr></table> neilb, Sounds intriguing. What was the theory behind eating the complex carb every 2 hrs? Balance insulin and blood sugar? How much of your daily intake was the rice? Steve

[old] holladay · Post by **[old] holladay** » January 9th, 2005, 10:01 pm

I have a tanita scale. I use it twice a day -- first am and last in the pm. I record both but I pay attention to the weight in the morning and the body fat in the evening. I record everything I eat with diet power software. They have a free trial period. It is quick and easy. Records food and excercise. <a href='http://www.dietpower.com/' target='_blank'>http://www.dietpower.com/</a> Susan

[old] brianric · Post by **[old] brianric** » January 10th, 2005, 9:55 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (holladay @ Jan 9 2005, 09:01 PM)</td></tr><tr><td class='quote'> I record everything I eat with diet power software. They have a free trial period. It is quick and easy. Records food and excercise. <a href='http://www.dietpower.com/' target='_blank'>http://www.dietpower.com/</a> Susan  </td></tr></table> Not only that, but you can modify it for certain foods/exercises that you participate in. Just ordered. I didn't realize there was a $5 referral fee until after I ordered it.

[old] holladay · Post by **[old] holladay** » January 11th, 2005, 7:44 pm

I did not know there was a referral reward either! I have used it daily since October 11. (I did miss 4 days at Christmas). The database of information is huge. I have entered the ingredients for recipes I make frequently and it calculated the nutritional information. The nice thing is that it is quick and easy. It is amazing how many calories I was consuming just because I wasn’t keeping track of all the stuff I put in my mouth. Between recording what I eat and rowing 30 minutes 4 times a week I have lost 20 pounds! Many more to need to go! Good Luck!

[old] neilb · Post by **[old] neilb** » January 12th, 2005, 4:55 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Steve_R @ Jan 8 2005, 04:47 PM)</td></tr><tr><td class='quote'> Sounds intriguing. What was the theory behind eating the complex carb every 2 hrs? Balance insulin and blood sugar? How much of your daily intake was the rice? Steve  </td></tr></table> Steve, Main things for me is that it replaced the normal sandwiches and so I cut down on the bread and the sandwich contents, it is easy to keep on my desk and eat as required, I could spread my food intake over a number of smaller meals and I certainly felt healthy from it. I tend to train first thing in the morning (normally at the gym for 7 am) and so eating at say 9am and 11am I feel that it tops me up and avoids hunger pangs and temptation to "snack". Also if I finish with some rice around 4.30/5.00 pm it means that I less hungry when I sit down for our evening meal. This helps avoid me grabbing "empty calories" when I first arrive home and so again helps with overal diet. It helps me because I do like my food and I am not as disciplined as I would like to be. I think the insulin balance/blood sugar stuff is right and is the principles behind it and at some stage I will research this properly so that I do understand the theory better. However to be honest when I did the detailed food log it was one of a few suggested changes as a way to help me with getting sufficient energy to compensate for the training and to help control my diet overall. Simple case of it helps me so I stick with it but of course it would not suit everyone. An example of listen to various opinions, try a few things, do what works for you.

[old] Steve_R · Post by **[old] Steve_R** » January 12th, 2005, 8:31 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (neilb @ Jan 12 2005, 03:55 AM)</td></tr><tr><td class='quote'> However to be honest when I did the detailed food log it was one of a few suggested changes as a way to help me with getting sufficient energy to compensate for the training and to help control my diet overall. Simple case of it helps me so I stick with it but of course it would not suit everyone. An example of listen to various opinions, try a few things, do what works for you.  </td></tr></table> Neilb, When I was just losing weight (not training), I wasn't as concerned about balancing my diet, just about calories. Now that I am trying to get to a specific body fat and weight (to make lwt), I think I need to be more concerned about the balance of food. This may be a good way of getting some quality carbs throughout the day. Thanks for the info, Steve

[old] LOVEBIRD · Post by **[old] LOVEBIRD** » January 13th, 2005, 3:23 pm

Hello, thought I'd add something, I've been rowing for a long time for my university, and now I'm rowing for weight loss and a great workout. However I do know a fair amount about weight loss and rowing, because I had to watch my weight and figure out how much muscle/fat I was maintaining. Interval training/HIIT is the best for weight loss, apparently it confuses the body into inefficiency, which makes proper form harder but speeds up calorie lost incredibly. But the main reason that rowing kicks ass is it uses more muscle mass than any other aerobic machine (pratically the only one that works the upper body). Why is this important for fat loss, they looked at strength training and found it was actually better for losing weight. Rowing like strength training causes a huge calorie demand because if you continually increase the resistance of the training or length the body must continually adapt, the reason is something called muscle turnover, for instance after a strength training workout anabolism increases 21% on average, catabolism increases 17%. So the body is trying to repair itself, it has been damaged by training (all good training causes microscopic muscle tears, like in bone, it is constantly being rebuilt), this uses up far more calories than aerobic exercise because most aerobic exercise doesn't cause this reaction, unless there is a huge amount of muscle being used, ie. compound exercises. From my own experience and what my coach told me, the reason for major weight gain is usually muscle gain fast, especially if you were sedentary before. It may be worrying to watch the weight go up but from my experience I gained muscle fast, in fact I gained more muscle than fat loss. That is the real benefit from rowing, because muscle actually helps to burn calories at rest, fat does nothing. In three months I gained 10 pounds of muscle and lost 8 pounds of fat. Have fun, lose weight, kick butt, DOGBONE

[old] LOVEBIRD · Post by **[old] LOVEBIRD** » January 13th, 2005, 3:26 pm

Hello, thought I'd add something, I've been rowing for a long time for my university, and now I'm rowing for weight loss and a great workout. However I do know a fair amount about weight loss and rowing, because I had to watch my weight and figure out how much muscle/fat I was maintaining. Interval training/HIIT is the best for weight loss, apparently it confuses the body into inefficiency, which makes proper form harder but speeds up calorie lost incredibly. But the main reason that rowing kicks ass is it uses more muscle mass than any other aerobic machine (pratically the only one that works the upper body). Why is this important for fat loss, they looked at strength training and found it was actually better for losing weight. Rowing like strength training causes a huge calorie demand because if you continually increase the resistance of the training or length the body must continually adapt, the reason is something called muscle turnover, for instance after a strength training workout anabolism increases 21% on average, catabolism increases 17%. So the body is trying to repair itself, it has been damaged by training (all good training causes microscopic muscle tears, like in bone, it is constantly being rebuilt), this uses up far more calories than aerobic exercise because most aerobic exercise doesn't cause this reaction, unless there is a huge amount of muscle being used, ie. compound exercises. From my own experience and what my coach told me, the reason for major weight gain is usually muscle gain fast, especially if you were sedentary before. It may be worrying to watch the weight go up but from my experience I gained muscle fast, in fact I gained more muscle than fat loss. That is the real benefit from rowing, because muscle actually helps to burn calories at rest, fat does nothing. In three months I gained 10 pounds of muscle and lost 8 pounds of fat. Have fun, lose weight, kick butt, DOGBONE

[old] ksumner · Post by **[old] ksumner** » January 17th, 2005, 9:37 pm

Thanks for the advice. Please indulge me a little more. I found your last advice very helpful and would appreciate any further advice. I made a few purchases, I bought a body fat scale, a food scale and dietpower to get serious on my weight loss. I am trying to be patient and confident that what I am doing will put me on track. I have followed any advice that was given. Thanks much. Update since my first post on Jan 6 2005 I have rowed 176,543 meters since I started the post 2 weeks ago, 8 half marathons and have started adding interval training into my routine. I put in 2 days of rest every week. 1 day with a 2000 meter as fast as possible, and then a 30 min interval set with seven 1 min intervals (HR 181) with 2 min rest (try to slow HR to 144), brutal for me anyway. All other days are 1/2 marathons at 90 min or less. I am eating less that I burn in Calories. At least I am using the Dietpower program and entering everything I eat religiously. So I am monitoring my calorie intake aggressively and I have put mysef on a 1600 calorie diet + whatever I burn on the trainer. So a typical day with a half marathon would be 2800 calories eaten. Typical rest day is only 1600 calories. I believe that at my weight I burn more calories during exercise than is shown on the PM3, but I do not use that in my calculations. I use the calorie burn on the PM3. So here is some information. My resting heart rate after my rest day is down to 53 from 65. My body fat is 26.8% using the body fat scale. I have no reference on what it was previously but I have lost 4" in my stomach so I think I lost body fat in the last few months. But I have now gained 7 pounds since November. and In the last two weeks I have gained 1.4 pounds (on a diet). I went from 238 in November to 245.4 today. So now I am 6'1" at 245.4 pounds. ouch. I haven't trained for three months yet. And I am patient to see good things happening. What I wonder is if I am missing a key component in the equation. I cannot cut my diet further without truly suffering. I cannot spent more than 1 1/2 hours on the trainer without burning out. I am doing a combination of Long rows and just added Interval training. Invervals burn me very much so I don't feel good about adding more than one set a week until I can adjust to the pain. It just really shocks me these last two weeks that I really worked hard, And I monitored every calorie that went into my system and ensured that I had a significant calorie deficit every day. And I still put on 1.4 pounds. I find that amazing and dumbfounding. Oh well I am all ears. I would love any further advice. Thanks. Ken

[old] pduck · Post by **[old] pduck** » January 18th, 2005, 12:59 am

Ken - If you've lost 4 inches around your waist you are doing a great job. You are obviously loosing body fat and gaining weight in the form of muscle. The other part of the equation, at least as far as general fitness and fat loss, would be to add weight training. As you gain more lean body mass (muscles), your metabolism will speed up, thus burning more fat at rest.

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