• 2 months ago

    Discouraged

    Twelve years ago I lost 60 pounds.And after maintaining a weight loss for that long,I know what works for me. I only eat 2000 calories a day &,because I don't have a car, walk about 7 miles a day.But the thing is for the past month,I haven't been able to maintain it.My goal weight was 180 & for the pass month,I've weighed between 183 & 188. And I just hope that somebody can tell me what I can do about it.Cause I've gotten really discouraged about it & I just want to give up,but,I don't want to do that either,because I lost it for health reasons. Thanks,BDuthe

Responses

  • 2 months ago

    RE: Discouraged

    Look at when the fluctuations occur during the month, look at what you are eating as far as salt and water retention, look at changes in medication. Are you newly on statins? BP meds? hormones? look at changes since your weight was under control. I think you will discover the changes and remedy the problem. Best wishes!
      • 2 months ago
        The only medication I've been on,even before this started to happen,is sertraline,so I don't think it's that. But you gave me some things to think about.
  • RE: Discouraged

    BDuthe,

    Congratulations on your long-term success…weight maintenance is the hardest and most challenging part of your journey. You rock!

    The one most important challenges of the maintenance phase is that you’re left at a handicap. Its an incompletely understood phenomena, but a study on the contestants on the Biggest Loser show revealed it…. with time your metabolism slows and it doesn’t recover.

    Unfortunately, weight regain is inevitable unless you fight back.

    This negative consequence of weight loss is what scientist call ‘Metabolic Adaptation’.

    However, you can push past the adaptive response by doing more intense exercise or by choosing activities that are more physical. For example, walking instead of using public transportation, and by changing how you think about recreational activities i.e., cycling, gardening etc instead of computer games.

    The increase in physical activity helps push your metabolism and it boosts the calories you burn. The push in your 'calorie burning ability' happens while you exercise AND when you rest.

    None-the-less, in your case, a dramatic change in weight over the month, without a change in your routine, means something ain’t right.

    First check your scale, and I agree with the previous reply that checking your medications is important.

    Many commonly used meds can cause weight gain. Seemingly innocent drugs like benedryl can put the brakes on your weight maintenance efforts. Some of the mood stabilizers drugs, birth control pills, and most diabetes medications cause weight gain.

    These are just a few examples of common drugs that increase weight.

    The good news is that there are others options available in all of these categories of medications.

    I would also consider checking for thyroid issues because even subtle degrees of hypothyroidism can alter your metabolism and cause weight gain.

    A simply blood test is all that’s needed.

    The thyroid gland is one of the most potent regulators of your metabolism and if its off 'sync' you’ll have a harder time keeping the weight off.

    Lastly, stop and think about what strategies you used during weight loss and whether you are using them right now.

    Are they the same as those used in your weight maintenance?

    For the goals you’ve mentioned above, you’ve got to put yourself into a weight loss mode.

    Consult with a weight loss expert if you think this might help.

    We know that long weight loss success requires adherence to a certain lifestyle but it also requires support and for many people accountability.

    Monitor your weight, hydrate, eat small meals and snacks that are restricted in calories and have higher proteins to help you lose weight.

    Exercise, sleep and breathe 

    Best of luck ,
    Dr Bruni
      • 2 months ago
        Thanks for the feedback.The only,medicine I'm on,&have been,even before the weight gain,is sertraline.And as far as exercise goes,because I don't have a car,& stand all day on my job,I walk about 7 miles a day.So I'm definitely going to get my thyroid checked out.
      • 1 month ago
        If all thyroid tests are normal it may be as we get older we need to do more strength training as well as the walking and standing you are doing .
      • Glad to hear that the tests were normal . What Janepop says is true... as we get older we need more strength training to help maintain or lose weight. We age and we lose muscle , these are the powerhouse for burning calories.

        In my prior post I asked if you were using the same techniques for your past successful weight loss, or whether you are staying in maintenance mode.

        If you are trying to lose weight your strategy needs to change and be more aggressive. Calorie restriction and a higher level of intensity , along with weight training will help you drop the excess weight. In other words, get more cardio in your routine.

        Weight loss requires moderate to intense levels of exercise that leave you huffing and puffing and barely able to hold a conversation.... speed walking, running, aerobic exercise dvd's are some examples.

        Try to achieve 60 minutes of this on most days of the week for weight loss. You are near your target weight, give it your best and you will achieve this goal.

        When you do get back to your target weight, monitor your weight frequently and have an acceptable range that will help you know when you need to shift gears from weight loss mode to weight maintenance phase.

        Keep us posted , would love to hear how things are going
        Dr Bruni