Question:
How long for the faster metabolism to kick in?

I am 10 months post RNY and have lost 118 pounds (with another 60 or so to lose) but I did my weekly weigh in today and saw I gained 2 back. I haven't changed eating habits, I get in 100+ ounces of water, and my protein is 60-70 g per day. I used to play tennis daily, but now I started going to the gym 6 days a week 3 weeks ago and do cardio for 20 minutes and then weight training for another 15 minutes. I know it's normal to gain weight at the start of working out but how much can I expect to gain? At what point of the exercise program does the gaining happen? Most importantly, when does it stop and the losing kick in again? Am I doing enough exercise? For those of you going away on vacation and not near a gym, do you take the time off from exercise or what do you do as an alternative? Thanks for your support!    — Yolanda J. (posted on August 12, 2003)

August 12, 2003
You are on the right track. Congratulations on starting a new exercise regimen. I remember when I started working out at the gym a year ago how I gained a few pounds the first 2 or 3 weeks. I just kept at it, though, and suddenly I lost 7 pounds within the next month. I ended up losing to goal--only had about 10-12 pounds to go, and it all came off during the first 3 months of my gym membership.<p>You are doing great getting your workout 6 days a week. The only suggestion I would make is that you change your workout routine by doing cardio (aerobics) 3 times a week, weight training 2 times a week. Alternate your workout every other day (i.e. Monday/Wednesday/Friday - Cardio; Tuesday & Thursday - Weight training). Saturday or Sunday could be an "anything else" day such as a long bicycle ride, a fast-paced one hour walk, yard work, house-cleaning, whatever... you get my drift. <p>You should not lift weights every day. It is important to give those muscles time to heal after a weight training day. This will allow your body to build muscle that was partially torn down during the weight training process, which will increase your lean body mass. This will in turn raise your metabolism because muscle burns a lot more calories. I think the combination of cardio and weights on alternate days is the key to maximum fat loss and increased metabolism. It works for me and that's what the studies I've read have shown. <p>Keep up the good work! I'm so happy for you. :-)
   — artistmama

August 12, 2003
One note: You CAN do weights every day if you alternate upper/lower body exercises (e.g. Monday upper, Tuesday lower, Wednesday upper, etc.). But, yes, you do need to let a muscle group rest 48 hours before working it again.<p>If you're going to do muscle building exercises, I would encourage you to track not only weight but also measurements and percent body fat. This will help you see that you are making progress. When you work out, the scales can actually be a demotivating factor! Here is a site that has a body fat calculator: http://www.zoneperfect.com/site/content/calculator.asp<p>Keep up the great work. You're doing fine!
   — ctyst

August 12, 2003
I'll answer your last question, about what to do when you're not able to go to the gym and you're used to working out. If there's an alternative exercise available, then take it -- walking/jogging, swimming at the pool, going to the local Y, etc., just to keep moving. If there's not -- or for some reason, you really can't work out -- then take a break and relax. I was really scared that my new exercise habit would fall by the wayside the first time I had to quit exercising (temporarily) for medical reasons after WLS. Despite two surgeries and two radiation treatments in the past year (not WLS-related), I do get myself up and running & lifting weights again as soon as the docs let me (well ... to be honest ... a little before ;-p). Meantime, I walk, or if I can't do a thing, I know now that I WILL return to the gym as soon as I can. I just miss it too much not to (and that's a sentence I'd never thought I'd utter, along with the sentence, "I don't need to lose any more weight"). And I think that, once in awhile, it's good for your body to have a break.<P>Good luck with your new regime!
   — Suzy C.

August 12, 2003
It sounds to me like you're gaining muscle, not fat (yeah for you!), so you shouldn't worry about it. In fact, it sounds like you're doing great. In answer to what to do while on vacation: I find that if I stop exercising for even a few days (whether it be vacation or sick), that I lose a lot of ground; I can't work out at the same level I left off at. So, I try to do something. If I'm at a hotel that has a fitness center, I'll use that. If there are no formal facilities available (for example, I was at a beach cottage last week), then I'll be sure to get in more walking, or even simple calesthenics to keep my muscles in some sort of shape, and get at least a little cardio. Sometimes it takes a little inventiveness, especially if you're with other people who don't want to exercise (for example, I got up early so I could take a two mile walk along the beach every morning), but I find it's worth it to find a way to keep up some exercise.
   — Vespa R.

August 12, 2003
Just a thought! My dietician told me I needed to get at least 70 grams protein a day for my weight/height. I'm 5'4" and was a light weight, starting out at 250. I was only getting in 50 grams for the last 6 months and should have been getting in more. Once I went to 80 grams of protein a day.... I started loosing again after being on a month long plateau . If, you have lost 118 pounds and still have 60 to go, I would think you would need to up your protein.Good Luck!
   — Hazel S.

August 12, 2003
sounds like you are doing great. i especially applaud your discipline in getting to the gym 6 days/week. that's commitment! my only suggestion would be to increase the cardio. seems like the rule of thumb is at least 30 minutes of cardio at least 5X/week. as for the vacation issue, i generally try to get in exercise, but i don't obsess about it. last time we went away i worked out every other day. less than i normally do but enought to keep from loosing the exercise habit.
   — carolsaunders