Bariatric Buddy
Kind of feeling down...
Yes, I have lost alot in 3 months but I was told that the golden period was only 6 months and I needed to lose as much as possible until then. So now I am 3 months out and my weight loss is slowing down.
What do you guys think? Have you heard that about the golden period too?
Any words of encouragement are welcome.
Go easy on yourself. Give yourself credit for all that you HAVE accomplished. My doctor told me just today that if you find your weight loss slowing make sure you are sticking to the basics of your "plan" and eventually you WILL start losing again. Your body thinks it's starving right now b/c it's used to having so many more calories.
You know, it sound dorky, but since I'm so pressed for time to exercise, I make myself get up once an hour at work and walk around the room for 5 minutes. I don't get a break so t hat's the best I can do sometimes.
Don't give up honey, we're all here for you, and I, for one, and really proud of what you've accomplished so far!
Hugs,
Thanks for your ideas and help.
I wish you the best in your journey also. Working nights is difficult on the body so I will say extra prayers for you.
The Soup Can Plan
Getting fit without leaving the house By Carolyn ButlerI have a confession: Even though I know it’s essential for my health and well-being to exercise, I don’t always make time to work out. Actually, I hardly ever make time to work out, what with my job, a toddler to chase around, and any other number of excuses I can dredge up at a moment’s notice. But I want to do better—and I want to help you to do better, too, no matter what level of fitness you’re used to in your own life.
One question I’ve always had is exactly what type of exercise is most effective—given, of course, that I want to do the least possible amount of it. Well, according to new research, a one-two punch of aerobic activity plus resistance training may have a greater impact on controlling blood glucose than either one of these athletic pursuits alone. The study, published in the Sept. 18, 2007, Annals of Internal Medicine, tracked 251 previously inactive adults with type 2 diabetes who did either 45 minutes of aerobic training three times a week, 45 minutes of weight training three times a week, 45 minutes each of both forms of exercise three times a week, or no exercise at all.
The results: While blood glucose control improved in all of the exercisers, those who did both aerobic and resistance work had roughly twice as much success as their singularly focused counterparts, with an average A1C drop of 0.97 percent. The study authors linked this to a significant decline in risk for heart attack or stroke, as well as for diabetes-related complications like eye or kidney disease. “By doing both types of training, you get the best of both worlds," says Sheri Colberg, PhD, an associate professor of exercise science at Old Dominion University in Norfolk, Va., and author of The 7 Step Diabetes Fitness Plan. “With aerobic activity, you tend to use up quite a bit of stored glycogen in the muscles, which can help increase insulin action for a period afterwards. With resistance training, you get more muscle mass, which means a greater storage deposit for carbohydrates and a higher metabolism," which can help with weight loss.
Still, both Colberg and the study authors themselves point out that participants doing the two forms of exercise worked out for twice as long, so it’s not entirely clear whether their better outcomes stemmed from the combination of fitness routines or getting more exercise in general.
While more research is needed, people with diabetes shouldn’t wait to hit those weights, says Jacqueline Shahar, MEd, RCEP, CDE, a clinical exercise physiologist and certified diabetes educator at the Joslin Clinic, a diabetes care facility at the Harvard-affiliated Joslin Diabetes Center in Boston. In addition to a broad array of health benefits, she notes that it’s often easier to get people with diabetes to start—and, more importantly, to stay—exercising when they’re doing resistance training, because it can feel less taxing on the body than aerobic activities like running, biking, or even just plain old walking. Plus, while it’s important to get the go-ahead from your doctor, she adds, almost everyone can do some form of resistance training.
Shahar recommends consulting with a personal trainer or other fitness expert to start, but also suggests the beginner’s program shown at left, which requires nothing more than a few light weights or everyday items like soup cans or water bottles. “You can do it without ever leaving the house," she says. “The key is to listen to your body and do what you can."
I myself grabbed two cans of Campbell’s Chicken with Stars and started lifting away. The good news is that the exercises weren’t particularly difficult on my body, and at the end of a full routine I actually felt like I’d gotten a decent workout. The bad news? My son thought that my new “weights" were toys, and a fair amount of chasing ensued. But I figure that was just a little aerobic activity to boot, right? After all, it doesn’t matter how or where you’re moving, so long as you take those first steps.
Carolyn Butler has written for the Washington Post and the New York Times, among other publications.
Minestrone for your Muscles
For each exercise, start with one set of 10 repetitions and add an additional rep as you are able, up to 15. You can gradually progress to two and then three sets. Begin with either light 1- or 2-pound weights or household items like soup cans, water bottles, or bags of flour, before building up to heavier weights. |
1 CurlsHold weights at sides, palms in. Curl arm toward shoulder rotating to palm up while beginning curl. Alternate arms. |
2 Triceps ExtensionStraighten arm, using other hand to keep upper arm stable. |
3 Front RaiseKnees slightly bent, raise dumbbell above shoulder level, keeping elbow locked and breathe out. Return to starting point and breathe in. Alternate arms. |
4 Shoulder PressPalms in, press to straight arms, rotating to palms forward at end of movement and breathe out. Return to startingpoint and breathe in. |
5 Shoulder AbductionHolding 1- to 2-pound weights, raise arms out from sides and breathe out. Return to starting point and breathe in. |
Come visit us at the bariatric buddy group http://www.obesityhelp.com/group/bariatricbuddy/welcome
The "golden period" actually lasts anywhere from 1 to 2 years, but progressively slows as it goes. Typically loss occurs for 1.5 to 2 years. The more you have to loose, the longer you usually lose as well.
Here's the breakdown in general, although it can vary from person to person, typically this is what to expect.
The first 3 months are the most rapid at about 3 months out, loss usually slows to about 1/2 of what it was in the beginning. Then after about 6 months it begins to slow more. There is no way to avoid this, it just does it in most cases. BUT your loss will continue after this, and will be fairly good until about a year out, then it slows way down...but again, will usually continue until 1.5 to 2 years out. As you progress, you will also find you need to be very mindful of your water, meal, protein intake and getting in the activity. If you can fit in more activity as you begin to slow in the loss, it will help pick it up a bit more. If you do not get in enough water, your loss will be slower. You hold onto water so you are not dehydrated, AND as our fat cells breakdown and enter our blood stream, we muct have plenty of water in our systems to flu**** out, via urinary tract.
I am one year and 3 months out. My loss slowed earlier than it should have, but I am still losing, although very slowly. But hey...I am going in the right direction and thats a great thing.
Now at 3 months out, you have lots of quick loss time left. I lost 50 or 60 lbs over my first 3 months, and now at 1 year and 3 months out I am down 105 with 15 to go. The less you have to lose, the slower you lose it. It takes less calorie expenditure to walk a mile at 200 lbs than it did at 300 lbs, (example). But you will still see a large loss in the coming 9 months, and more.
Don't panic! You will keep losing for quite a while, just have to go with the flow as it slows.
Hope this helps put your mind at ease a bit.
Hugs!
Patrece
JUST DO THE NEXT RIGHT THING!
Obesity Help Support Group Leader & Coach
http://www.obesityhelp.com/group/bariatricbuddy
Lost 114 lbs. working on getting rid of a recent 10 lb regain...and WILL succeed!
Patrece
JUST DO THE NEXT RIGHT THING!
Obesity Help Support Group Leader & Coach
http://www.obesityhelp.com/group/bariatricbuddy
Lost 114 lbs. working on getting rid of a recent 10 lb regain...and WILL succeed!
Thank you for the welcome. I had no idea that we could still lose weight up to 2 years out. That is fantastic news to me! I was afraid that I would just stop and that I needed to try to ru**** in the next 3 months. I was feeling over-whelmed but your post has helped me quite a bit. I know I must increase my water, as I have been dehydrated too many times and hopefully that will work for me too. I have to really say that you guys here have really inspired me with your tips, advice and information on your personal journeys. It really helps to talk to people who have been down this path and to have an idea how things will go. At times I think all newbies will feel a little lost and I appreciate the direction that you and the others here have put me on.
From the bottom of my heart, Thank You!
EXPERIENCE WITHOUT REFLECTION IS HOLLOW