Things learned along the way Topic

Febrown 02/05/13
Having lost 140 pounds and been in maint. for 2.5 years, I have learned so much. Today I would like to give some basics

We always tend to underestimate intake and overestimate out put exercise.That is a generalization but pretty true.How I deal with it is measuring everything I eat or make with a food scale or measuring cups etc. Eye balling does not work. I very,very seldom eat exercise calories. Those I consider an aid in maint. or a bonus.Make sure your set at sedentary or you are double counting those exercise calories. Low active means you are counting twice. Also make sure you do not drop below 1000 calories or you will slow weight loss,unless you are in a hospital supervised weight loss program. If you are to low you cannot build muscle which you need to burn calories and you are also losing muscle which slows weight loss. That is the down side of yo-yoing because you loss muscle (which burns fat) and when you regain you gain fat (which doesn't burn).

So my purles today are. Weigh food, don't be tempted to eat all those exercise calories, make sure you are only set at sedentary on this site, if you are adding exercise to this site and eat enough to keep your metabolism going especially protein.

Listen to Kathy she is the most valuable thing about this site.

I am sure you didn't put it on over night. You will not loss it over night. Find a way to do this that you can sustain.

I will aways be happy to help any of you. I know you all can do it.

Fran

Dietitian 02/06/13
Fantastic - I hope everyone reads Fran's post!
Best,
Kathy

Things learned along the way