How can I keep weight off?? - Diet & Nutrition Message Board

howmanhowsitgoinghuh · 06-24-2002, 12:58 AM

I'm currently 165 lbs., 5'2, 18 years old, and female. I was 180 but I lost 15 in these past 3 weeks. I'm doing the Atkins diet and about 5 times a week I jog with a goal of burning nearly 300 calories. Does anyone have any idea if I need to be burning more calories or if I am on an effective path to quick weight loss? Is the Atkin's diet + exercise combo going to ensure the weight stays off, or will it only be temporary. I'm seriously determined to lose weight, I just need to make sure my hard work isn't futile. I want something quick yet permanent. Any ideas, please let me know. Thanks!

arkie6 · 06-24-2002, 08:54 AM

To keep the weight off, you have to find a diet and exercise regimen that you can live with for the long term. It has to become a way of life. If you go off the Atkins diet, just like any other diet, and go back to your old eating habits, the weight will most likely return. This is why 90% of dieters fail in the long term is that they see diets as being temporary - something you do to lose the weight but not for maintenance of that new thinner you.

The Atkins diet, or any other good low carbohydrate diet such as Protein Power, combined with moderate exercise can be a good way to quickly drop some pounds. Once you get to your desired body composition (I dislike using the term "weight" since the scales can't tell the difference between fat and muscle), Atkins and Protein Power have maintenance phases of the diet that allow you a few more healthy carbohydrates, but carbohydrates in general still need to be limited. Atkins recommends you gradually increase from 20 grams per day by about 5 grams per week until you are in the 40-60 gram per day range. If you are still losing more than you need to or if you get into really physical activities, then you may be able to increase this further. However, if your activity levels drop off, or if you start to gain fat, then you will likely need to lower your fuel (carbohydrate) intake accordingly.

Protein Power recommends that you also include some resistance exercises (lifting weights, using machines, pull-ups, push-ups, etc.) to build more lean body mass. This extra muscle helps to burn more calories 24/7. You might alternate days of cardio training with days of weight training to further reduce your bodyfat percentage and increase the odds that you will be able to maintain the fat loss. Of course, for you to increase your lean body mass, you will need to be taking in adequate amounts of protein, which Protein Power discusses in quite a bit of depth.

Another thing is to use body measurements such as waist and hip measurements rather than the scales to determine your progress on this type of diet. You could be adding muscle and getting thinner at the same time. Since muscle weighs more than fat, this can get discouraging if the scale is your only measure of success.

Good luck,

Alan

Lindarella · 06-24-2002, 08:56 AM

It should work as long as you do it for a lifetime. You're always going to have to eat less calories than you did before.

fbodin · 06-26-2002, 03:56 AM

Losing wait can be difficult and hard, but worth the effort. You have to change your lifestyle and eat and drink accordingly to you energy intake.

cheers!
Fred

[This message has been edited by moderator2 (edited 06-26-2002).]

OBIE · 06-30-2002, 06:20 PM

I used to bounce around like that with my weight. Drop the diet. They dont work. What does work is using sound judgement in selecting the foods you eat. Clean natural foods are best. Lots of water. Low salt intake.
more protein less carbs. I use this simple technique...
If I can fit it in the palm of my hand thats a serving. Example..chicken breast, fits the palm and is one serving. Try using this with everything....pasta, cereal, rice. whatever. good luck. and dont give up. you can be succesful.