Kick Start

[LBM 14]

I'm enough months since surgery to have lost a good amount, but it is very slow now. I'm following the rules, but does anyone have a hint for how you kick it up a notch? Thanks, all.

[Butterthebean 8,146]

Read the link in my sig. Skip down about half way. Basically your BMR has lowered as you've gotten healthier. It's leveling out with your calorie intake, so you either need to lower your intake or, preferably, increase your activity. Meaning up the intensity of your workouts.

[dominique 34]

What is BMR?

[Butterthebean 8,146]

Basal metabolic rate. That's how many calories your body needs to sustain itself everyday. Eating less than this puts you in a calorie deficit, allowing you to lose weight. As you get lighter and in better shape, your BMR gets lower, meaning you need less calories to maintain. That is what slows down weight loss over time, and eventually stops it. You can raise your BMR by adding more activity to your daily routine, meaning more or higher intensity exercise. It could also just mean more yard work, playing with the kids, whatever keeps you active.

[O.T.R. sleever 3,386]

What's your caloric daily intake now?

You've heard of muscle confusion, right? Basicly changing your workout every few days so your body doesn't know what to expect, and never gets stagnate.

Well you can also confuse your metabolism. Say you consume 1000 calories a day, what you can do is boost your caloric intake to 1500 calories for 3 days, then slam them back down to 1000/day again for 5 days or so, then boost for 2days then back down.

This method will boost your metabolism. It's not something you want to do long term. But for up to 3 months to reach a goal it really works well.

Also if you're just in a stall, save this till you think your weight loss has ended & use it to kick off those last few lbs.

[Catracks 865]

Talk to me about slow! Cutting back on calories now is excruciating since I am eating 750 a day with low carb. Cutting back does work for me, but it isn't easy. I also tend to exercise the same way because any more would kill me. I take very long strenuous hikes on the weekend with shorter hikes and bike riding during the week after work.

I don't do gym. To me it's BORING!

This last 30 pounds is going to be a killer!

[isntsheclever 38]

Talk to me about slow! Cutting back on calories now is excruciating since I am eating 750 a day with low carb. Cutting back does work for me' date=' but it isn't easy. I also tend to exercise the same way because any more would kill me. I take very long strenuous hikes on the weekend with shorter hikes and bike riding during the week after work.

I don't do gym. To me it's BORING!

This last 30 pounds is going to be a killer![/quote']

I don't think you should lower your calories. Have you started doing any weight training? Even just body weight exercises (push ups, squats, etc) will help build muscle which will in turn increase your metabolism.

[LBM 14]

Thanks everyone. Some good ideas here. I know I need to exercise more -- it's a damn sight easier now with fewer pounds to carry around.