Frustration

  • Posted by a hidden member.
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    Aug 18, 2012 4:25 PM GMT
    I'll preface this by saying that this is the first and only forum I've joined, and it looks like a good community. icon_biggrin.gif

    I'm 23 and just recently started noticing a big ole weight gain. For me anyways, I used to weigh...ehh 165 or so and I enjoyed it. But after I quit smoking (hold the applause) I put on a gut and even thicker ass.
    I didn't even notice until one night when I was getting dressed for a club night and...nothing fit but shorts and tees. I stepped on a scale and was up to 185.

    I've never been very active, but I decided to start running and try a vegan diet. Now...I've slipped a bit on the veganism (or slipped a lot) but I've kept to running. I run every other day for 2.5 miles and it's kicking my ass, I hope to run my first 5K in October.
    After 3 weeks of running, I've lost only 2 pounds. Frustrating as hell.
    But this is where I need support. When I tell people around me that I want to lose weight, all they have to say is "you're fine" or "really?". In the South, overweight is normal weight. I know I'm not morbidly obese, but it seems like people around me don't care if I lose weight. Even my boyfriend (who's in great shape) doesn't care what I look like. Sweet, I know, but I'm not happy with how I look and it's disheartening to get little support on this journey. I don't wanna fail and a community of weight loss or fitness guys seems to be helpful.

    Sooooooooo, if this isn't TLicon_biggrin.gifR material: what is your advice for someone to lose weight and gain the body they want?
  • Posted by a hidden member.
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    Aug 18, 2012 4:42 PM GMT
    You are probably eating too much. Doesn't matter how much you run, if you still end up with a calorie surplus you won't be losing weight.

    Find a calorie calculator, input height / weight and it should show you how many calories you need to eat depending on your goal is to maintain or lose weight.

    http://scoobysworkshop.com/calorie-calculator/
  • dancedancekj

    Posts: 1761

    Aug 18, 2012 4:48 PM GMT
    I am biased, since it worked well for me, but I went Paleo and that worked well for me to get rid of a lot of fat and lean me out. I believe that diet is the gateway to better health and fitness.
    I would ask your reasons for going vegan. Is it for ethical reasons? Food preferences? Health benefits? There are some people who can go vegan and do OK, but I wasn't one of those people. I don't react very well to carbohydrates, and react unfavorably to wheat, corn and legumes - all staples in the vegan diet.
    I keep my consumption of carbs around the 50-100g level per day, and that seems to work for me. If you cannot either digest the carbs you are eating properly, or if your carbohydrate level is too high, then your diet could potentially make your weight loss more difficult.

    I hear you on the whole "You look fine" and "Ugh, I would KILL to look like you" comments. It gets annoying after a while. I wanted to share my progress I made this past month with a colleague who rolled her eyes and said "Like you have any weight to lose - you need to eat A CHEESBURGER!!!!"
    Just because I am not morbidly obese does not mean that I can't be in better shape, or that I don't have weight or fat to lose. Sure, it may not be an episode of the biggest loser, but it is still important, amirite?
  • Posted by a hidden member.
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    Aug 18, 2012 4:51 PM GMT
    Well i'll make a special effort to make your first thread enjoyable! (welcome)
    If loosing weight is important to you...you need to assert this to you..and everyone around you !

    ... Your enviornment must constantly remind you that you are making a life change...
    Your refridgerator,
    Dining out..
    What you read..
    Even what you watch on tv...
    Eg...
    I will not watch Rachel Ray..
    The Chew..
    Paula..etc..
    I do not need to be reminded of food constantly!..

    Tons of threads here about dieting..
    And running alone won't cut it..
    Do strenght training
    If you browse these threads you'll find more information than any book on the market can give you...
    good luck man...!!icon_biggrin.gif
  • Posted by a hidden member.
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    Aug 18, 2012 8:13 PM GMT
    Aww thank you guys so much for the responses!

    S34n05, I'm not sure that I'm eating TOO much, but probably too much of the bad stuff. I looked at the calorie counters and it seems helpful to some, buuuuuut I don't think I could keep track of one more thing in my diet.

    DanceDancekj, the reason I tried veganism was just to give it the good ole college try. You know, I'd heard about it, my roommate does it (he's a stick) and I wanted to see if I would succeed with it. The decision wasn't ethical, it was experimental, and also health-based. I figured that if I cut out a majority of overly-processed foods, it would be easy to maintain a healthier diet. Only problem is, I slip up too much on the meats and then just slide right down the slippery slope which is paved in butter.
    I glanced over the Paleo diet and it seems pretty awesome. I don't eat too many carbs (except oatmeal and rice) and it's appealing. Is it easy enought to fit in your lifestyle? The only I see getting frustrating is rice and oatmeal, but maybe I skimmed over an area that OK'd that stuff.

    As far as the "You look fine" comments go, yeah it's annoying. Everytime I hear it, I wanna say "You don't have to look at me naked everyday." Haha, I don't wanna have to get obese to hear support for weight loss.

    Anocxu your response was awesome, but what do you do when you share a house with 5 other people (yikes right)? Lol, I want to throw out the ice cream everytime I get ice cubes. What do you read? I understand about the Food Network, it's look meal porn; can't watch it without indulging.
    I'll check the threads though for strength training, just something that is easy to keep up with.

    Thanks again guys this really brightened my afternoon! icon_smile.gif
  • Posted by a hidden member.
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    Aug 18, 2012 8:19 PM GMT
    You are welcome ..
    When you share a house with 5 people..willpower..and a never ending guilt trip..
    "You guys know i'm on a diet right??"..
    Some how everybody has to respect your new life choice..
    Good luck..
    Awww..the power of Real Jock
  • calibro

    Posts: 8888

    Aug 18, 2012 9:19 PM GMT
    being vegan isn't a "diet" in the sense of losing weight. it's a diet in the sense of what you eat, as in the canine diet includes.... plus, if you're losing weight at a healthy pace, you don't want to drop more than one pound a week.

    also, do you actually know the science behind weight loss? unless you know the significance of 3,500 calories, you're basically blindly doing this.
  • Suetonius

    Posts: 1842

    Aug 18, 2012 9:30 PM GMT
    If you haven't been working out, those extra 20 pounds are mostly fat - imagine what the inside of your arteries looks like. Running is a good exercise to lose weight and get in shape, as long as (as others have pointed out) you also watch your food intake. The one thing you can easily do with diet is cut out a lot of fat - no cheeseburgers/fries/McDonalds/cake/cookies/pie etc. When I was in my mid-20's I started running every day. And I was not running hard - slightly faster than jogging. After a while I was losing 1/4 - 1/2 pound a day. The vigorous activity increases your metabolic rate and makes it easier to burn off excess calories.
    I would never recommend a vegan diet, but that's my preference. Sounds like your previous weight of 165 would be good for you, unless you build up muscle to replace the fat.
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    Aug 19, 2012 3:07 PM GMT
    I would recommend keeping a food diary for about a month. And a small, cheap food scale. Even though it's a bit of a pain to keep up with it, it can be very eye opening.

    Knowing exactly what your portion sizes are and the number of calories in that portion, then keeping a record of it for 30 days will tell you whether the calories you're eating are enough to maintain weight, lose weight, or gain weight.

    Too many people, and I include myself in that, can get into denial about what and how much they're eating, or they simply forget what they've eaten so they underestimate their daily intake.

    People underestimate their caloric intake for three main reasons. One, they underestimate their portions. Two, they underestimate the caloric density of the foods they eat (they think there are fewer calories than there really are). And three, they are mindless snackers who consume hundreds of extra calories through the day that they don't remember.

    They'll tell you they had a bowl of cereal for breakfast, a tuna sandwich for lunch and spaghetti for dinner, but they probably don't even remember having a cheese stick, a bag of nuts or a candy bar, a bag of chips, soda, or a couple of beers. All of these things are calorie dense and easy to eat mindlessly. They are not meals so they don't necessarily register. That's why it's important to keep a detailed food diary.
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    Aug 19, 2012 3:26 PM GMT
    I would say just weight train more. Putting on more muscle mass will burn off more fat than just pure cardio...I'm biased though b/c I'm too lazy to do cardio most of the time. (I also have a hard time gaining weight no matter how much I eat...)
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    Aug 19, 2012 3:30 PM GMT
    As for the second part of your post about comments from others. You can just tune them out altogether because you have to realize this is nothing but a politeness thing.

    When someone says "I'm trying to lose a few pounds" it's simple social etiquette to respond with something flattering like "You don't have any weight to lose" rather than "Yeah, I've noticed you're getting a little chunky."

    You know your goal weight. You know where you're comfortable. Stick to that and tune out everything else.
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    Aug 19, 2012 3:47 PM GMT
    blu_eyedmonster saidSooooooooo, if this isn't TLicon_biggrin.gifR material: what is your advice for someone to lose weight and gain the body they want?

    Here's a link to RJ's guide to weight loss (also linked from the home page under MEAL PLANS near the top).

    http://www.realjock.com/nutrition/1037

    It wouldn't be surprising for your weight gain to be a result of your smoking cessation. Quitters often become oral and fidgety, and food can become a substitute for those needs.

    But don't return to unhealthy smoking, that's even worse than fighting the pounds. At your young age you will likely respond to the classic combination of diet & exercise. And as time goes by you'll better adapt to a life without smoking, and any munchies you're experiencing now will decrease, further aiding your weight control. The first few years after smoking ends are the most difficult.

    I won't replicate the excellent advice on diet & exercise you're already getting in this thread, and if you check out that link, along with tons (forgive the expression) of other information from the Internet. I'll just say again that what you're experiencing is normal, and manageable, but does require diligence and possibly some reasonable lifestyle changes. Best of luck! icon_biggrin.gif
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    Aug 19, 2012 3:58 PM GMT
    Take a look at this book on the PACE program. I'm not saying it's something you need to follow, but it points to many studies that debunk many of the existing ideas about the relationship of cardio to weight loss. Also provides some decent information about what kinds of commonly eaten foods, often thought to be healthy, are actually sabotaging efforts to lose weight.

    http://www.amazon.com/Pace-12-Minute-Fitness-Revolution-Exercise/dp/0979470390/ref=sr_1_1?ie=UTF8&qid=1345391701&sr=8-1&keywords=pace+program
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    Aug 19, 2012 6:09 PM GMT
    Thanks again again guys for the responses!

    Suetonius: I agree, I think that they are mostly fat, nobody in their right mind would call muscely. What was the most difficult part of running for you when you started? For me, it's keeping a good pace so I don't wear myself out. Isn't it difficult to run EVERY day? I've tried walking my neighbors dogs (GIANT pitbulls, SOOO cute) every day because I don't want to wear out my legs from running. Yeah, veganism wasn't really rocking my world; however I have started to eliminate highly processed foods and learned that I love greens because of trying it.

    Global_Citizen: What is the cheap food scale for? I know what you mean about a food journal, but it seems like such as hassle! So is buying new clothes every time I gain weight, but is there anything that makes it easier. I guess the idea is to get into a routine of being accountable for what you intake...but sometimes I don't wanna. I wish I had a person to follow me around and say "NO! Your fat-ass can't take any more of that." What helped you with the journals? Maybe there was one cheat-day allowed a week? Maybe?

    active_athlete: Damn look at that body! You work out. Lol, I just love cardio more than weights I guess. Anything ever make it more interesting?

    Art_Deco: Thank you for the links! It's great info! Everytime I see one of those daily meal charts though I always want there to be a shopping list that comes before or after. You know? Like when you read a recipe, the ingredients are listed first. That's how meal plans should be, written out with shopping in mind. It's good stuff though, definitely looks like a fair amount of food. And thank you for understaing the smoking thing, it is hard to keep stuff away from my mouth (filthy mind anyone?) especially when I'm bored. This site is helping keep some shit in check though icon_smile.gif

    Socalfitness: thank you for the info, I've never heard of the PACE program. Wish it was an ebook though. I'm doing some research on it some more than bud.

    Thanks again guys for being kind enough to respond icon_smile.gif
  • onefortified

    Posts: 1630

    Aug 19, 2012 6:16 PM GMT
    I think you should increase your mileage and cut back on your calories. That's what I did and it worked. You can monitor the calories of the things you eat from the grocery store, most things have nutritional information with the amount of calories on there. Even when you go out to eat, you can look up the calories of the meals and do rough estimates, and base what you are going to eat on what you have already eaten. Also making sure that what you are eating is actually good for you.
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    Aug 19, 2012 6:44 PM GMT
    I understand where you are. I may be twice your age, but when the same thing happened to me when I stopped smoking.

    I stopped smoking in 2002 and in about 6 months I went from 185 to 235 (50 pounds). It happened almost overnight it seems. Like you, I didn't really realize how much I had gained. The reason I didn't realize is because it was winter and I was wearing mostly insulated overalls. It was only when I went to wear some older jeans that I realized I needed to go shopping for clothes.

    My doctor dogged me about it. Finally, after 8 or 9 years, I bought a BowFlex. BowFlex also has a diet plan. I followed their 6 week plan for exercise and diet. In about 4 months, I had lost 40 pounds. After that I joined the YMCA and used a trainer, until I had a farm accident and broke my foot. I now have a weight bench and my BowFlex. It helps me to mix things up when I get bored with it, in an attempt to keep it interesting.

    If you start exercising with weights, you'll see your weight drop more than just with running, I think.

    Good luck.
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    Aug 19, 2012 11:28 PM GMT
    blu_eyedmonster saidThanks again again guys for the responses!

    Suetonius: I agree, I think that they are mostly fat, nobody in their right mind would call muscely. What was the most difficult part of running for you when you started? For me, it's keeping a good pace so I don't wear myself out. Isn't it difficult to run EVERY day? I've tried walking my neighbors dogs (GIANT pitbulls, SOOO cute) every day because I don't want to wear out my legs from running. Yeah, veganism wasn't really rocking my world; however I have started to eliminate highly processed foods and learned that I love greens because of trying it.

    Global_Citizen: What is the cheap food scale for? I know what you mean about a food journal, but it seems like such as hassle! So is buying new clothes every time I gain weight, but is there anything that makes it easier. I guess the idea is to get into a routine of being accountable for what you intake...but sometimes I don't wanna. I wish I had a person to follow me around and say "NO! Your fat-ass can't take any more of that." What helped you with the journals? Maybe there was one cheat-day allowed a week? Maybe?

    active_athlete: Damn look at that body! You work out. Lol, I just love cardio more than weights I guess. Anything ever make it more interesting?

    Art_Deco: Thank you for the links! It's great info! Everytime I see one of those daily meal charts though I always want there to be a shopping list that comes before or after. You know? Like when you read a recipe, the ingredients are listed first. That's how meal plans should be, written out with shopping in mind. It's good stuff though, definitely looks like a fair amount of food. And thank you for understaing the smoking thing, it is hard to keep stuff away from my mouth (filthy mind anyone?) especially when I'm bored. This site is helping keep some shit in check though icon_smile.gif

    Socalfitness: thank you for the info, I've never heard of the PACE program. Wish it was an ebook though. I'm doing some research on it some more than bud.

    Thanks again guys for being kind enough to respond icon_smile.gif


    I didn't get into working out until a couple months ago actually, but I've always played sports. It was fun b/c once I really started to lift, I started to see changes in my body and that was motivational in itself. Also, I like competition so when I discovered CrossFit...lifting just became fun rather than work. (Careful with CF though, not all trainers and CF gyms are good.)
  • Posted by a hidden member.
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    Aug 20, 2012 12:01 AM GMT
    All great advise, also what about logging what you eat....www.myfitnesspal.com is a very good start.

    It has al kinds of charts, graphs and reports and is NOT as cumbersome as you think. You can even log in from your smartphone. As your start eating you can easily register your portions, etc. It have a vast database that can search all meals, brands, etc. This will tell you in a daily day what you are intake, your protein, fats, calories, etc. It also has an exercise component, so if you run it advises how many calories you can still eat based on the exercise. I have been using on and off and its has helped. My trainer says that 90% of losing weight comes down to our food choices, and 10% to our exercise schedule.

    Do not get discouraged take it day by day, and yes on those given days you are allowed to cheat and have a meal of your choice. The main thing is consistency, if you are consisten even on those days you do not want to exercise, you will see results...and their is always RJ community we will say...Go out and exercise and kick butt.
  • Suetonius

    Posts: 1842

    Aug 20, 2012 7:59 PM GMT
    blu_eyedmonster said
    Suetonius: What was the most difficult part of running for you when you started? For me, it's keeping a good pace so I don't wear myself out. Isn't it difficult to run EVERY day? I've tried walking my neighbors dogs (GIANT pitbulls, SOOO cute) every day because I don't want to wear out my legs from running. Yeah, veganism wasn't really rocking my world; however I have started to eliminate highly processed foods and learned that I love greens because of trying it.
    Maybe it was easier for me, b/c I had run cross country in college - but it had been a few years since I had done any running. Start slowly, and gradually increase the distance/time every time you run. E.g., don't start out trying to run 5 miles. Start at a gentle jogging pace if that's all you can do. Take water with you. Don't run at a pace faster than you can keep up - you are not in a race. Wear your legs out??? You had polio or some other disability? Your leg muscles don't wear out - or won't for at least another 50 years. I also had a large yougish dog, that also needed to run. I would frequently run with the dog, until he could not keep up any more. If not every day 5 x a week? Every other day? Try getting up 1/2 hour earlier in the day and run in the early morning, before whatever. Also, you will find less strain on your feet, ankles, and knees if you never run on concrete or asphalt - but only on dirt/grass.
  • Posted by a hidden member.
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    Aug 21, 2012 12:18 AM GMT
    The load factor from running can easily exceed 3 G's. This means your extra 20 lbs becomes the equivalent of 60+ lbs of added pressure on your joints (lower back and knees).

    Start by walking to lose a few lbs first, unless you really enjoy pain.

    <-- Herniated disks 2 yrs years ago from a lifetime of doing high impact stuff.