Please help

[Inner Surfer Girl 12,015]

I take a Multivitamin every day. I just heard that about chocolate milk. I burn about 400-500 calories at the gym. I'm really uneducated when it comes to diet Tis why I was probably obese. This is all a learning expierence for me. So thank you all for your advice. Jamie I'm trying to get my body so I can run. My son is a runner for a hobby and would love to run next to him one day

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I know! I have learned SO MUCH about nutrition throughout this whole process. Unfortunately, it seems that most of what I was taught through decades of "dieting" is not only dead wrong, it is probably what led to my obesity.

[saphfyre14 97]

So I hit 115 grams of Protein tonite and 72 ounces of Water. I feel so full that is a lot of Protein but I did a pretty good workout tonite. Gonna try this for a week and see if I see any results on the scale

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[JamieLogical 8,684]

@@saphfyre14 Here's a guide I put together for people who are interested in starting to run:

http://www.bariatricpal.com/topic/363681-beginners-guide-to-running-for-the-obese/

[OutsideMatchInside 10,166]

@@saphfyre14 are you taking anything for stomach acid? You could just be hungry every 2 hours because you have ramped up your metabolism with exercise or it could be stomach acid. At 2 months post op, you really shouldn't feel physically hungry.

@@JamieLogical Is right about calories and nutrition. If you have a normal metabolism, and you are working out, you are creating a negative calorie deficit for yourself every day. You don't have any of your information filled out so I am not sure what your weight and height are. So for example if your RMR is 1500, and you are eating 1000 calories a day, you are already at a 500 calorie deficit. Then if you are burning another 400-500 calories, you are at a 1000 calorie a day deficit, your body is only getting 500 calories a day, which is starvation.

I burn about 700-1000 calories a day on top of my RMR. I have to eat up to my RMR just so I keep losing. Which is really really hard. My choices are eat less and be less active or eat more and maintain my activity level.

[saphfyre14 97]

I'm 5' 4'' and 267 pds I am working out 5-6 days a week by doing the elliptical 50 mins and numerous weight training machines and some free weights. I spend an hour and half in the gym. Now yesterday I ate 1150 calories 115 g of Protein and I stepped on the scale this morning and I was down 1 pound I'm willing to try anything

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[saphfyre14 97]

I take all my Vitamins and I'm omeprazole. Plus some heart mess and a blood thinner

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[JamieLogical 8,684]

I think 1150 is just too few calories to sustain your level of activity. Try getting it up to 1300 or 1400 and see how you do on the scale. Don't pay attention to day-to-day fluctuations in weight. Keep track over time and watch for trends. Day-to-day fluctuations can just be Water weight. Especially when you are working out a lot. Sore muscles require water to rebuild, so you can retain a lot of water when you are pushing yourself in the gym.

[saphfyre14 97]

Oh my that's why I'm retaining in my fingers and ankles. I couldn't understand why I just started retaining this Water and I increased my weight this week

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[OutsideMatchInside 10,166]

@@saphfyre14

If you have a normal metabolism (if you are really working out and into it, have it tested), your RMR is 2000-2200, depending on your age. RMR is what you would burn if you did absolutely nothing and stayed in bed all day, it is the base number of calories your body burns just being alive doing bodily functions.

If you are eating 1000 calories, you are at a 1000 calorie deficit already, then you add in that you are burning another 400-500 at the gym (and that doesn't even include your other normal activities), so those could easily be another 200.

It is very possible your daily calorie deficit with your diet and exercise it far too low.

It looks like you are working on getting your calories up, so good luck on that. It is hard to do at first.

[JamieLogical 8,684]

It will damage your metabolism long-term if you daily caloric deficit is much below 1000 calories. I've seen so so many people on these forums over the past two years who come back saying they are regaining weight and having trouble maintaining eating some ridiculously low number of calories, like 600 or 800 calories a day. The ONLY reason someone could possibly be having trouble maintaining their weight loss with so few calories is if their metabolism is completely wrecked.

For someone my height and weight, I should be burning 1783 calories per day with no exercise. So only eating 800 calories a day and *gaining* weight would be absurd. Luckily I worked hard to push my calories up even while I was in the weight loss phase, since I was exercising a lot. I got in my 100+ grams of Protein every day. And now, I've been maintaining with a normal metabolism. As I said before, with all the walking I do and the training I am doing for my marathon, I am burning about 2600-2700 calories a day, eating accordingly, and my weight is stable.

[saphfyre14 97]

So today I got up to 1400 calories. Eating all Protein. Hard boiled eggs. Yogurt low fat. Zucchini lasagna with extra lean meat. 2 Protein Bars. Pork and cottage cheese no fat. By time I got to the gym I was miserable and mind wise I felt terrible that I ate all that food but I have been gradually increasing my calories and this week I lost 4 pounds. My mind is having a hard time comprehending this. I will keep it up cuz I see it works but on my rest days should I decrease my calories? Do you think it's healthy to work out 6 days?

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[JamieLogical 8,684]

It's okay to work out 6 days as long as you are switching things up and not overworking the same muscles. I'd recommend two cardio rest days where you do no cardio. But you can feel free to do strength training on those days.

As for whether you should eat less on rest days, I would say the calorie total doesn't have to be drastically different, but you should cut out your pre-workout carby snack, if you are having one (which you should).

[OutsideMatchInside 10,166]

@@saphfyre14

Are you tracking your food and your exercise in an app? Where you can see the numbers? You won't feel bad about the food you are eating when you see the calories you are burning right next to it.

Also you don't want to get a bad attitude towards food or an exercise addiction, that is a gateway to an eating disorder. You have to have balance.

[saphfyre14 97]

@jamielogical. Listen I just want to say thank you. If I was person to person I would give you a big hug. Thank you for putting your advice out there and not being afraid to. So many people on here won't do that. You post a topic and either you get ask your doctor or nut. Or it's rude comments. You put it out there for me to understand and then had me educating myself I even read your article coach to runner. Well guess what it has worked for me. I lost 10lbs this week. I'm so excited again. Makes me want to push harder so tomorrow I'm gonna try to do some running on the beach. I wish there was some way I could repay you for your kindness but do know you have helped a stranger with your advice

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[KristenLe 5,979]

@@saphfyre14 Wow - 10lbs - that's awesome! Congrats!