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    • Question: Weight Loss Standstill

    Hey! I was reading the post about being at a standstill with a weight loss program and I thought I'd put in my two cents.

    Over the last couple of years, I've lost more than 100 pounds. Unfortunately, I'm now struggling with the embarrassing and depressing re-gain of about 20 of them. And I've turned to Meridia for an "appetite control" boost that seems to be working very well for me. So, while I am hardly an expert of the subject of weight-loss success, given that I've had some back-peddling problems, I do know a bit about what has worked for me.

    Everyone has great suggestions about calorie control, water intake, etc. Those are all necessary parts of a weight loss plan, I know. But MY advice and sort of "area of expertise" is the exercise end of things.

    And I may not make myself very popular here either. The thing is that I don't believe that whole "30 minutes three times a week" thing. If you do any research on the subject of how MUCH exercise you should be getting, you will find that if you are currently sitting on the sofa for the 16 hours a day that you're not sitting at a desk, then YES! By all means! Getting up and taking a walk three times a week is a big improvement and will make a difference in your health.

    However, that's not the whole story. And I encourage you to look this up yourself rather than take my word for it. The fact is that the REAL benefit shows up when you do TONS of exercise...when you get an hour a day or more of cardio work and start doing some type of resistance exercises (i.e., weight lifting or other 'toning' type things).

    The "30 minutes 3 times a week" thing will probably only help you maintain the status quo. It's a bare minimum...the human body was MADE to be MUCH more active than that. This is a terrific starting point and a wonderful goal for people who have been very sedentary for a very long time. But I guarantee if you add an extra 15 or 20 minutes to your walk and do it a couple more times a week you'll be amazed at how much more quickly you lose weight. It's a HUGE help. Add time to your workout slowly, work up to it, but always keep the attitude that if you CAN do more, you SHOULD!

    There's also something else that I hate to even MENTION because I know it won't make me any friends: Lifting Weights. I was at a standstill at one point and this pushed me past it like a sling shot. The thing is that it takes your body a LOT of energy (in the form of
    calories) and a great deal of the food you consume to repair the tiny tears in your musles you get from lifting and to GROW new muscle cells. This is the metabolism boost some of you are begging for.

    It's a myth that lifting weights will make you 'bulk up.' And there ARE ways to do this without spending a great deal of money. On top of that, it only takes a few minutes a day.

    This is also a great way to forget about your "I must be skinny NOW" desperation and concentrate on another goal: gaining strength. It takes a very short time, especially for a beginner, to notice improvements, so it's a true confidence builder. I.e., my first 8 weeks of lifting weights increased my 'maximum lift amount' on my biceps by 400%! IN EIGHT WEEKS! On top of that, I lost 22 pounds during that time, where I'd been losing 0 prior to that...just by adding the weights and changing nothing else.

    Enough of a lecture for everyone? Everyone angry with me now for suggesting that you spend even MORE time and effort on this escapade?

    Laura

    Answers:

    A: Hi Laura,

    Nah, we're not mad at you. You gave us all some really good advice.

    For those of us just starting to make changes, trying to lose weight, eat healthily, drink enough water, watch calories and fat intake, and exercise, well, it can all be
    overwhelming. Adding weight training is a great suggestion and is necessary for a healthy body.

    But, isn't there always a but, I'd like to add a caviot to you post and suggest that for anyone who is struggling to make changes in their lives, that they make one change at a time. Set themselves a goal to drink more water for a couple of weeks, or to begin exercising, then add more exercise. Gradually making changes so that it's not so overwhelming. It took us all a long time to gain the weight, expecting to lose it overnight is unrealistic and unhealthy.

    Melody

    A: Hi Laura

    I know what you are talking about.I lost one hundred and fifteen pounds and gained forty,I thought the weight I gained would come off easily, big surprise,it didn't.I lost my weight with the help of W.W.I went on Meridia July 6th I do a lot of walking and am going to try weight lifting and exercising my upper body.You made a lot of excellent suggestions.

    Ramona

    A: Oh Melody! You're SO right. And in fact, it can be dangerous for someone who has been very immobile for a long time to jump up and try to do an hour long step aerobics class. Every change has to be made slowly and carefully.

    While I may have sounded a bit 'gung ho,' I only meant that for people who are already DOING those things...eating as well as they can and getting a little exercise...beginning to add time to workouts in two or five minute increments can be a really good idea. It can give a surprisingly big boost when weight loss has slowed down or stopped.

    The whole idea of being a fit, healthy person IS terribly overwhelming. And that's why I thought everyone would throw rotten cyber-fruit at me: because many of us are struggling to find the time necessary to do the MINIMUM. And then to suggest WEIGHTS which people usually associate with equipment and expense!

    Thanks for not being mad at me anyway!

    Laura