Losing pace.... ?

Hello, everyone! I am new to OH and this forum. I have a question that has probably been asked a million times but I can't find any answers.....

Are lightweights more prone to platues and slow weight loss? I am 8 weeks post op and, after the initial 3 weeks, only average about a loss of 1-2 lbs. a week. I don't know that I've hit a real platue so much as the slow, slow pace. If this is normal, I will relax but being a lightweight makes it hard to know what is "typical" compared to our larger peers.

I am doing the Couch to 5K program so I don't do the same thing over and over. The program changes every 3 days. I get plenty of water and protein, too. Vitamins? Check! I don't know what else I could be doing or if I need to relax and go with what my body is doing. TIA

 I slowed down and well! just stopped, losing pounds  for a couple few weeks somewhere around 8 weeks.  But I was still losing inches.  Then wham it took off again.  I would relax and just let your tool do the work.  Just make sure you are avoiding carbs, getting in protein and drinking water.  I'm sure the vets will post soon.  I'm just a couple of months ahead of you.

Love your new avi!  It really shows the changes in your face!

Kay

You're doing fantastic.  Very few people can say that 8 weeks out that they are about 1/2 way to goal!

Tonya is right - everyone loses at their own pace.  Hydrate, keep your protein up, no useless carbs, and get your exercise, and the weight will come off.

Lightweights may lose pounds more slowly, but they often lose the percentage of excess body weight at the same rate as heavier folks.  One close friend of mine would lose 10 lbs in some weeks - but I never lost more than 3 or 4 on the best weeks.  It's been steady downward until I got to about 9 months, and now I'll do a plateau then drop a couple of pounds then plateau again. Many other folks have stalls now and then for several weeks, but manage through them by reducing carbs and increasing protein. 

I personally find strength training very helpful.I do this in addition to doing an elliptical 3x per week.  The strength training helps minimize the amount of muscle you lose, and keeps your metabolism up a little higher. 

You are doing great and look like you are losing at a good rate.  The closer you are to goal the longer it seems to take but I am sure you will get there.  The way I looked at it, even if I only lost a pound a week that would be 50 lbs in a year.  I was much faster then that but I remember feeling impatient, too.  They say that the first year to 18 months is the window for the best weight loss but that isn't to say that you can't continue to lose beyond that, it is just easier because you have malabsorption to help and that reduces by that time.

Lightweights may appear to lose slower because those guys with 400 pounds to lose post some really impressive numbers every week. BUT most of us get to goal and most of them don't. Plus most of us get to goal by 6-12 months and most of them take 1-2 years to lose all their weight. So, in reality, we lose FASTER than they do on average.

A plateau is when you don't lose any weight at all for at least 2 weeks. So, no worries there, you aren't in one.

"I am doing the Couch to 5K program so I don't do the same thing over and over. The program changes every 3 days."

But every day is running/walking.  

However, this idea that you have to "mix up" your exercise to "shock your body" is based on a misunderstanding of how our bodies work. Basically, if you increase your intensity of exercise over time (as Couch to 5k does -- each week is harder), you are asking more of your body and so you'll continue to progress athletically which means you'll continue to burn a good amount of calories. It's when you plateau in your fitness that you burn less calories because it's not as much work to maintain as it is to progress.

Think of it like learning to play the piano. If you play the same song over and over, eventually it gets really easy to play and takes no effort at all compared to when you first learned it and it took major effort to play it through.

" I don't know what else I could be doing"

The only thing I can think of is increasing protein. The more of your calories come from protein, the better you should lose. At least it works that way for most people.

Welcome.  Sounds like you are right on target.  Half way to goal is great and you are losing, not standing still.

I never did stall.  I kept losing the whole time, but it did slow down.  When it did, I upped my protein and lowered my carbs.  That worked for me.  I was in a normal BMI in 9 months and goal at 1 yr.  We also post Sunday Weigh In and you can see the weight loss of everyone who post, from newbees to vets.

Roz post miles and menus each day.  You can get an idea of how we are eating that is working for us.  Most of us keep our protein levels pretty high, like over 100 and our carbs pretty low. 

Join in and feel at home. 

After my initial loss the first  1 month post op, I averaged 8 to 10 pounds per month - probably closer to 8.  I stalled "about" every 3 or 4 weeks.  I did not have a scale at home and did not want to weigh very often.  I knew I could get easily discouraged.

When I had my surgery, I was told lightweights do not lose as fast as those with much higher BMIs, but we are more likely to reach our goal and maintain.  I think it depends totally on the individual whether high or low BMI, but I have noticed lightweights so seem to have great success.

 You are right on track!  Try to look at it as percentage of weight loss - not pounds, but I know that's very difficult!

After the first 3 weeks I stalled for a few, then downward again.  I tended to lose in "spurts".. and had an online weight tracking program that really helped my sanity.  When I didn't seem to lose anything for a week or 2, I'd go check it and see over the past month (date to date) I really was doing quite well.

Something else we recommend is to take your measurements before your surgery. I'd take my measurements each month and record them.  When the scale isn't moving, the tape measure typically is still.  One day you'll wake up with 4 lbs gone!  

You're doing great - and welcome!

Welcome to the lightweight board, Heather.

Those who mentioned percentages are right on...a friend of mine wrote an article for dsfacts.com that explained it best.

It's not POUNDS, it's PERCENTAGES!

by Carolyn M.

Two people, both 6 months post-op. One has lost only 63 pounds and feels bad about her "slow" weight loss. The other has lost 96 pounds and thinks she's doing great.

They are both wrong.

Person A had only 105 excess pounds, so she has already lost 60% of her excess weight. She is actually ahead of the game at 6 months out and is on track to lose it ALL.

Person B had 265 excess pounds. At 6 months out she has only lost 36% of her excess weight. At this rate, she will end up retaining 28% of her excess weight, enough to keep her in the obese category.

See what I mean? Don't compare pounds to pounds, that's like apples and oranges.

Percent of excess weight lost: pounds lost divided by total excess pounds
Use a BMI of 25 as a goal weight

On track to lose it all is 25% lost after 2 months, 50% after 6 months, and 80% at one year.

Please note: These are averages. Your mileage may vary.