My scale is stupid

 mornings do not seem to be a pattern of big ol nasty's for me .  in fact I am so early into it I am just thankful the plumbing works about every 2nd or 3rd day.  However your advice is sound and I will tuck that away for future use.

I posted this on the VSG board a couple of weeks ago:

http://www.obesityhelp.com/forums/vsg/4516907/Weight-Loss-Pl ateau/

This handout was in my docotors office when I went for my annual checkup. I thought it was interesting so I re typed it. Thought I would share:

Weight Loss Plateau

 

How a Weight Loss Plateau occurs & how to reduce its effects

A weight loss plateau occurs because the difference between energy intake and energy expenditure gradually balances. The human body must restore energy balance to survive, imagine the consequences if a human kept losing weight because he/she couldn’t find enough food! Our body has physiological mechanisms in place which help maintain energy balance relatively quickly

The Process of a Weight Loss Plateau

When someone begins a new diet and cuts calorie intake it does develop what is needed to lose weight, a negative energy balance, less energy consumed than the body requires. It then needs to start using up energy stores to make up for this calorie deficit. However very often the body has adapted to suit a regular lifestyle and the energy system is unconditioned for any change thus cells continue to use carbohydrates and protein to supply the majority of energy, stored fat is used but this often makes up a small percentage.

Metabolic Rate Decline

As protein and carbohydrates are used from the cells it causes a reduction in the amount of lean mass forcing the metabolism to decrease, this means the individual now requires less energy to maintain the new weight. In other words, the body has gradually adapted to match the new energy intake!

We Burn Less Calories

There is a second effect, as the body becomes progressively lighter less calories are burned during movements so overall energy expenditure also reduces.

The reduction in lean mass and the lowered energy expenditure both help restore a balance of energy from any initial reduction in calorie intake and can even slow progress from the extra exercise sessions often undertaken when attempting to lose weight.

The bottom line is the initial calorie per day reduction no longer continues to be effective for losing further weight as the body no longer recognizes that there is a calorie deficit. There will always be an adaption to match any lower calorie intake simply because the body needs to conserve energy for survival!

 

CALCULATE TARGET HEART ZONE

 

To perform aerobics effectively you need to calculate your target heart zone. To do this subtract your age from 220 to find your maximum heart rate, so if a person is 30 years old then:

                Maximum heart rate… 220 – 30 = 190 beats per minute

 

Then multiply your maximum heart rate by 65%

                190 x 65% = 123.5 beats per minute

 

123 beats per minute will be the lower range if the zone. Now work out your range by multiplying your maximum heart rate by 85%

                190 x 85% = 161.5 beats per minute

 

The example reveals a target heart rate of 123 – 161. When exercising the heart rate should be within your own range at all times and to burn more fat you should exercise within the lower range. Exercising at the lower range enables the body to take up enough oxygen so the cells can utilize stored fat. If you workout within the higher range if the zone but you will burn more calories however most will be in the form of carbohydrates and less total fat.

 

You can check your heart rate while exercising by gently placing your index and middle finger on the inner part of your wrist. Now count how many beats within 15 seconds and times the number by 4. However, I would recommend using an automatic heart rate monitor so you can concentrate more on exercising.

 

If you are just starting out use 50 – 60 % of your maximum heart rate.