What is normal weight/size loss

[klymitchel]

Hi,

I have been doing PP and excersize (a LOT of excersize, 1 hr or more a day at the gym + a little running at home) for six weeks now. I am reading all these amazing stories, but I have lost just about 10 pounds and 4 inches from my waist, but only 1.5 from my hips. I am diabetic, and was 263, now am 252 with my sugar down about 80 points. I know it is moving in the right direction, it just seems slow to see 1 or 2 pounds a week when I am working the program so hard. Any insights?

[Mitra]

Welcome :). I'm afraid there isn't a standard rate of weight loss. Some people can lose at a fairly steady two pounds a week, while others struggle to lose a pound a month. Your loss of ten pounds in six weeks might not be as fast as you'd like, but is really quite respectable. One or two pounds a week is a very good rate of weight loss. There are lots of people who'd love to see things move that fast. You've also seen a great improvement in your waist/hip ratio and your blood sugar.

[Gaelen]

Hi! First, HUGE congrats on lowering your blood sugar levels 80 points; that's an excellent result for the first six weeks. If you're on any blood sugar medications, make sure that your doctor(s) are aware of your new eating program and your good results, and are prepared to adjust your meds accordingly.

Now for the hard parts...
As hard as you're exercising, if it's all cardio/aerobic based stuff, try adding some weight lifting to change things up. Exercising LONG won't necessarily help you reshape your body--exercising smart will. And remember that all the exercising is building muscle which weighs more than fat tissue.

Make sure your fluid intake is sufficient--drink 'til you float. You need to get at least 64 oz. of fluids per day. And make sure you're getting your protein minimums in to help with that body reshaping--every day.

And for the part NO ONE wants to hear...how long did it take you to put that extra weight ON your body? Did you put it on faster than 1-2 lbs per week? Short of complete lack of food intake, surgery or major illness, chances are you're not going to lose that weight faster than you put in on. But if you lose 1 lb per week for the next year, while exercising to build muscle, at the end of six months you'll have lost 28 lbs and improved your cardiovascular health, your blood sugars, your fitness levels, and probably your lipid profiles. You will be HEALTHIER and you will live longer. You'll be well on the road to changing your lifestyle so that you won't gain the weight back again.

Which would you rather have at the end of six months? All your excess weight lost, or a healthier body at a lower weight than you started, and a serious commitment to a healthier lifestyle for the rest of your life?

If your answer was "all of my excess weight lost," then you need to work on wrapping your head around getting and staying healthy as your primary goal. Weight loss is great, but weight loss alone isn't the way to better health. If you lose too much too fast, that's not healthy either. :)

Welcome in.

[maxlharris]

Gaelen already covered this, but I will always add my two cents in.

For this style of diet, flat cardio (get on the bike/go out on the road and chug along for an hour) is not particularly useful. Yes, you burn some calories. But, it's counter productive to muscle development and counter productive to metabolic enhancement. Muscle is good. Faster metabolism is good too.

While not everybody is up to High Intensity Interval Training (google for it), there are benefits to adapting the peak and valley approach to lower intensity. The great thing is 20-30 minutes, as few as twice a week will probably produce as solid results as the hours you are logging now.

Additionally, not builds muscle like lifting heavy stuff. And, if the goal is to improve your body, you might want to build a little. It's useful stuff. Both from being stronger and from burning hotter. Oh, and does wonders for confidence. Try it. You might really like it.

[klymitchel]

Thanks all!

I know the inspiration stories are not norm, I just REALLY needed to hear someone say it. When I'm at the gym I either interval train (5 on elliptical runner, 3 sets of 15 on weight) or do 30 min of cardio and 30-45 min of weights. My doc said that the cardio burns sugar and raises metabolism for today and building that lean muscle is for the long term benefit -- so the answer is I am doing a lot of both in the summer when I am out of school.

Kelley

[maxlharris]

Doc is partially right. If you do intervals, hard ones, then yes (please note, the interval setting on the machine is not exactly what I'm talking about here), you get a raised metabolism. If you do flat cardio, then no, you burn more while you're doing it, but that's it. No afterburn.

PS- your loss thus far is good. 4 inches. Nice. It takes time. When you look at tickers, see if you can see the time it took. My 58 has taken about 10 months. It's a long slog, but results are worthwhile.