Weight Loss at a Full Stop

[Fantabulous777]

I am 46. I have RA

I have lost 190lbs to date with 30lbs to go.

I am limited with exercise due to the joint problems of RA but 17 weeks ago started an exercise programme.

17 weeks of water-aerobics
15 weeks of cardio in the gym
13 weeks of Pilates class

I do 2 x 1 hour water-aerobics sessions per week
Plus 1 x 75 mins of Pilates at a Class
Then 2 x sessions at the gym -

25 mins on an elliptical trainer
25 mins on an exercise bike

Leg weights on abductors and adductors

I cannot do any weights on the hands/arms due to joint problems.

Am on a very strict monitored 1000 cals per day

For all I am doing 5 sessions per week plus walking and a power trainer the weight loss has stopped. I am shrinking in inches but not in pounds.

My blood tests are just fine re hormones/thyroid etc, only had a test two weeks ago

What am I doing wrong please? This is driving me nuts

Any ideas as to how I can get the weight loss going again?

[Fantabulous777]

Forgot to add that I wear a heart rate monitor at the gym so am working out at the correct rate for weight loss.

[Dr Vinod]

Very great going taking into consideration your medical condition. i would advice you to continue and do not stress more than this, with 1000 calorie intake and in a continous way you will lose, it is only matter of time. Take care!

[Fantabulous777]

Duragesic helps no end!

The 1000 Cals per day isn't working, though!

[Dr Vinod]

Please go to a professional dietician and add all the calorie intake in a water tight way.
Even after that you are consuming 1000 cals + so much of exercise do not worry at all, it will take time for some people to lose weight, sustain this good rigorous show for some months and you will surely lose.
Do not overdo or hurt yourself in anyways, why i am particular about the dietician is that the 1000 calories you are taking in should have a mix of proteins, carbohydrates, vitamins and minerals in a good way, with minimum cholesterol and fat.
Take care!

[Fantabulous777]

I have followed 1000 cals per day for four weeks - have weighed everything and added nothing else

I have GAINED 10lbs in weight

This is driving me nuts

[cjpietrz]

Hi there :)

I am a certified personal trainer at a very well known gym.  I have a B.S. in Wellness, Health Promotion, and Injury Prevention with a minor in Exercise Science.  

There are a few things that are the probable cause of your weight loss plateau, but the number one reason is this...

Most likely, your caloric intake is MUCH MUCH too low.  Are you familiar with BMR (basal metabolic rate) and RMR (resting metabolic rate)?  If not, here is a brief explanation...

Your BMR is the amount of calories you would need if you did nothing but lay in bed all day with no activity (the amount your body needs to do all of its daily functions like digestion, respiration, etc).  Resting metabolic rate is your BMR + the amount of calories you burn each day through physical activity (not including exercise).  

What you need to know is that when you eat less calories than your RMR, your metabolism slows down and your body goes in to "starvation mode".  Your body holds on to the calories that you are taking in and stores them as fat, because it thinks your starving.  In my years of experience, I have never seen anyone with a RMR of 1000 cal/day.  The lowest RMR I have ever seen is about 1300 cal/day.  

My best advice to you is to get your metabolism tested if you have not already.  You can google "metabolic testing" to find places that test in your area.  I know that Lifetime Fitness does testing for members as well as non-members, but I'm sure there are other places as well.  I would get a RMR test done as well as an exercise test done (that way you will know how many calories you are burning not only at rest, but as well as through exercise.  You will also find out at what heart rate you are most efficient at using fat for energy, as well as what heart rate you least efficient at burning fat for energy).  

Now, you said that you do wear heart rate monitor.  That brings up a few questions:

What kind of HRM do you have?  
Do you know if it's coded?  
What method did you use to determine that you are exercising at the correct heart rate for weight loss?  

The answers to these questions will make a difference in your weight loss, get back to me asap, and we will go from there!  Hope this was at least somewhat helpful!  TTYS!

Christina

[Fantabulous777]

Thank you very much!

I had already worked out my BMR for my age/weight/height and it came out at 1621 cals per day

The HRM was set by my fitness instructor at the gym for cardio/fat loss - I am 46 and my HR is set at 135 at the moment.

Since last Friday (22nd) I went up to 1400 cals and will increase it again after 10 days or so.

This is most helpful and I can't thank you enough x

[cjpietrz]

Glad I could help :)

Sounds like youre doing really well!  I'm SOOOOO glad you increased your caloric intake, that should really help!  Only other advice I have for you is this:

I'm not sure how you arrived upon the 1621 cals/day, if it was using a mathematical formula for metabolism, just know that even the most accurate formula is off by anywhere from 15 to 20% in 80% of cases.

So, for example, say you used a formula to get your RMR, and the number came out to be 2000 cal/day (we will use an even number for the sake of this example).  Twenty percent of 2000 is 400.  

So say you were taking in an extra 400 cal/day for a week.  At the end of the week you would have gained almost an enitre pound instead of losing (since 1 lb of fat = 3500 cal).  The 15--20% margin of error can go the opposite direction as well, and then you would be eating less than your RMR.  Anyway, just a heads up.  You will be able to guess and check depending on what your body tells you subjectively/objectively.  If you're not seeing results, you can always get your metabolism tested in the future.

145 sounds like a pretty good target heart rate for you, but again, would you happen to know how your instructor arrived at this number?  

I'm hoping that she determined it by measuring or estimating your Anaerobic Threshold (AT) which is the heart rate at which your body ceases to use fat for energy, and begins to rely on carbs for energy; or by measuring or estimating your Aerobic Base (AB) which is the heart rate at which you are most efficient at using fat for fuel.  If you're unsure, it would probably be worth asking!

Again, it sounds like you are doing great, keep up the good work, and I'm sure you will see results in no time.  In the case that you don't, though, make sure to message me, I would love to help, plus I have a lot of good tricks in my bag for you! LOL

Take care, TTYS!

[Fantabulous777]

This is the site I use for calculating BMR

http://www.internetfitness.com/calculators/bmr.htm

I am then using at least 500 cals per day in exercise of one type or another.

Plus the usual household stuff etc

For the maximum heart rate we use 220 - age and use 75% - 80%of that. 174 for me so they used 135 bpm for the calculation.

There is a chart on the wall of the gym which does the calculations at-a-glance.

[cjpietrz]

Hey there!

I went to the site and put in my own calculations, and it wasn't too far off!  I haven't come across that site before, thanks for the tip!

I'm familiar with the formula you used.  It's not bad.  I have to tell you though, the number you end up with is a generic zone, so it may fit better for some people than for others.  I will use myself as an example...

I've had my metabolism tested at rest as well as during exercise (Sorry, I know I probably sound like I'm pushing testing, and that's not what my intentions are, even though I do believe that it is the best way to reach a person's goals).

My AT is 186 (which is very high), and my AB is 150-160.  Using the (220-age) x (.75-.80) formula, I came up with 146-156, so the formula works pretty well for myself, but you also need to take into consideration, an average person's AT is much lower, which in turn, means that their AB is also much lower.  

Point I'm trying to make is that you may still be exercising at too high an intensity for fat burning (you may also be right on/too low)

Just a heads up :)  Knowledge is power or whatever they say! LOL

Take care!

[Fantabulous777]

Thanks for the info x

[cjpietrz]

*Keep in mind there is no such thing as "spot reduction".  While intervals may be an effective way to burn fat in some cases (assuming they are done at the right intensity), they won't burn "belly fat" in particular.  

Also,  while cardio may have some effect on your post exercise metabolism, resistance training will maximize your post-workout metabolism (moreso than cardio).  Remember to "optimize in 45" though (get some high quality whey protein into your system with in the 45 minute window following your resistance training session...when available, go for whey protein isolate as opposed to concentrate because it has a higher absorption rate).

[Fantabulous777]

Bionic Man - I cannot do any weights - I have RA and need hand and foot surgery. Cannot use a treadmill - everything has to be low-impact.

[Fantabulous777]

To Christina,

The news is that on 1400 cals per day I have lost 2lbs!! Finally the scales are moving again!

Thanks for understanding and for being there and not just trotting out a work routine that I cannot do.

[cjpietrz]

Woo Hoo!  Good Job girl!  Keep up the good work!  No problem, glad I could offer some advice :)

[Fantabulous777]

Down 5lbs in 10 days - this IS working!!

[cjpietrz]

Whoop Whoop!  Nice job lady!

[Fantabulous777]

Everything still going well, weight loss has settled down but still losing!

I would never have believed that 1500 cals a day so could be so much fun and that I would still lose weight.

This has been a revelation to me.

Thanks again!