Q&A for: 16-Jan-06
1226. Q:
I have lost 40 lbs. I am now at my goal weight... The problem is I have done this more times than I can remember.. I know how to lose weight, its very easy for me to gain weight I just don't know how to stay at a weight and mantain I have never stayed at a good weight I tag it and then start gaining it back I am 41 years old now and just want to live my life without the struggle.
A:
Your problem is extremely common and is very easily fixed with some knowledge and discipline. What happens is probably this... You seriously cut down the calories to low levels, probably around 1000-1500 calories per day, your weight drops dramatically immediately (water loss) and then continues to drop for a few months (losing both fat and muscle). As time goes on weight loss becomes slower and slower, even though you continue to eat less and less, but eventually you reach your goal of losing 40 pounds. Sounds about right?
What happens in scenarios like this, which is how vast majority of people approach weight loss, is that by the time you are done losing weight you have lost a lot of muscle and your metabolism is in the pits because you've essentially been starving yourself for months. Now as you increase your calories back to usual, your body does not have any way to burn the extra calories (because you have less muscle and low metabolism) and they turn into new fat and you go right back to the point where you started!
So the key to successful weight loss AND keeping it off afterwards is to preserve (or maybe even increase) your muscle mass and keep your metabolism high. Good news is that for somebody who is quite a bit overweight and had not previously weight trained, both of those things are quite easy to do with just a bit discipline. The way you accomplish it is: healthy balanced diet that creates only a small caloric deficit and slow gradual weight loss (about 1 pound per week) + weight training + some cardio. I recommend you carefully read both of the articles I linked and then go and fill out the Fitness Guide to get a complete training and diet program along with tips on how to customize it for yourself. Choose 'Tone and Maintain' as your present goal since you've already reached your target weight.
Following a healthy diet like that along with starting training will boost your metabolism and increase your muscle mass and ensure that the fat doesn't come back. And look around my site -- you'll find a lot of useful info! Good luck!
1227. Q:
(Re: 1222) Mike, thanks for the kind words and advice. My new plan is to not be so uptight about the protein intake but still try to increase it and to add 50 calories per week until I hit 2000. One thing I had noticed was that my strength on the bench press (which is where I gauge my strength) has not improved since I went to 1500 cals about 6 months ago, I had figured that was probably due to my decreased caloric intake. My plan had been to slowly increase my intake once I hit my goal, but I am now going to try it your way. Thanks for the great site. Ramiro
A:
Sounds like a great plan! You are correct about loss of strength on the bench press -- as you increase the calories your strength will return. Keep checking in, I'd love to hear about your progress and maybe can give some advice to keep you on track. Again, congrats on your accomplishments so far and best of luck!
1228. Q:
What is the reason for constant hunger??? I am so mad when right after I eat breakfast, lunch, or dinner, I get hungry really fast right after and I am forced to eat eat eat. Is there a reason for constant hunger? Can it be stopped? If it can be PLEASE TELL ME HOW!!!!
A:
You'd need to tell me more about yourself before I can help -- age, gender, weight, physical condition, physical activity level, current diet (what and how much you eat in all the meals). Post back with all the info and I should be able to give some advice.
In general hunger arises from shortcomings in your diet. Eating a high-carb/ low-protein diet (very common) could be one reason, especially if most of the carbs you eat come sugary stuff or 'empty foods' like white bread or white pasta. Another reason could be constant undereating -- this could be because you simply eat too little or because you are very physically active and seemingly normal portions are actually not enough. The latter is especially common if you are a growing teenager.
But, as I said, if you post back with a lot more detail about yourself, your physical activity level, and your diet, I'll be able to give more specific advice.
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