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One Month Report out on my six week transformation



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I am 6 years post conversion from band to sleeve. I lost over 150# post sleeve and am currently dealing with a partial regain. I had also gotten out of the habit of regular intense exercise (I have remained walking etc. but gave up the higher intensity stuff I used to do).

I have tried all year to use the various maintenance strategies I had learned, but I could not sustain it. A month ago, I joined a "small group personal training" gym that has a whole new approach. They are all about reducing bodyfat percentage and firing up the metabolism. The workouts are all HIIT, and short duration. The food plan is actually too much food (I had to have them modify it for me) but I will say I have not been hungry. It is lean Protein and veggie focused, with very controlled and properly timed healthy carbs and healthy fats. (My new fave breakfast is pancakes made from rolled outs, egg beaters and zero fat cottage cheese - delish and moderate healthy carb)

It's been 4 weeks, I have lost just shy of 12# and just over 3% reduction in bodyfat percentage. Not setting the world on fire, however, my belt is in a couple of notches, I am working out hard 3X a week and filling in with at home workouts another 2X a week. I am sleeping better, my appetite has increased (that is part of the idea in this program-heat up the metabolism) but my cravings are in pretty good control.

I am only sharing this because my personal experiences were that low carbing, intermittant fasting and other techniques that I had big success with in the past, just don't seem to be sustainable. IF, which I love the results, seems to trigger massive anxiety in me so sadly that option is off the table for now. I guess the takeaway message for me is that maintenance is an ongoing thing, go with the tried and true (ie what works for you) but then when that stops working - be open minded to try something else. Who knew that eating MORE food (but different focus - like no cheese, no higher fat Proteins etc.) would be what I need right now, today.

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4 minutes ago, CowgirlJane said:

I am 6 years post conversion from band to sleeve. I lost over 150# post sleeve and am currently dealing with a partial regain. I had also gotten out of the habit of regular intense exercise (I have remained walking etc. but gave up the higher intensity stuff I used to do).

I have tried all year to use the various maintenance strategies I had learned, but I could not sustain it. A month ago, I joined a "small group personal training" gym that has a whole new approach. They are all about reducing bodyfat percentage and firing up the metabolism. The workouts are all HIIT, and short duration. The food plan is actually too much food (I had to have them modify it for me) but I will say I have not been hungry. It is lean Protein and veggie focused, with very controlled and properly timed healthy carbs and healthy fats. (My new fave Breakfast is pancakes made from rolled outs, egg beaters and zero fat cottage cheese - delish and moderate healthy carb)

It's been 4 weeks, I have lost just shy of 12# and just over 3% reduction in bodyfat percentage. Not setting the world on fire, however, my belt is in a couple of notches, I am working out hard 3X a week and filling in with at home workouts another 2X a week. I am sleeping better, my appetite has increased (that is part of the idea in this program-heat up the metabolism) but my cravings are in pretty good control.

I am only sharing this because my personal experiences were that low carbing, intermittant fasting and other techniques that I had big success with in the past, just don't seem to be sustainable. IF, which I love the results, seems to trigger massive anxiety in me so sadly that option is off the table for now. I guess the takeaway message for me is that maintenance is an ongoing thing, go with the tried and true (ie what works for you) but then when that stops working - be open minded to try something else. Who knew that eating MORE food (but different focus - like no cheese, no higher fat Proteins etc.) would be what I need right now, today.

Congratulations on finding something that is working for you. I'm so glad you post this experience. I would love to see your meal plan.

You are right on the button. Maintaining and weight loss for the long run is a different animal. Being open to try something new is good advice.

My third year and the weight loss is seriously different. It's been trial and error to find what calories and macros work to get into weight loss mode. Killing myself at the gym is not sustainable in the long run.

I appreciate all you do to support and inspire us,

Jenn

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I just ordered my HIIT DVD, it's encouraging to know that it's working for you.

I'm three years out, gained 15lbs & in a serious funk. Too scared to get on the scale after thanksgiving, probably gained more, it sure feels like it. Like you, many things I've tried has not resulted in a loss. My exercise physiologist recommended Hiit, so I'm anxious to try it.

I eat the same pancake on most Saturdays & Sundays, I make it w/egg whites-its one of my favorites.

Good luck to you, glad you found something that's working.

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I am 6 years post conversion from band to sleeve. I lost over 150# post sleeve and am currently dealing with a partial regain. I had also gotten out of the habit of regular intense exercise (I have remained walking etc. but gave up the higher intensity stuff I used to do).
I have tried all year to use the various maintenance strategies I had learned, but I could not sustain it. A month ago, I joined a "small group personal training" gym that has a whole new approach. They are all about reducing bodyfat percentage and firing up the metabolism. The workouts are all HIIT, and short duration. The food plan is actually too much food (I had to have them modify it for me) but I will say I have not been hungry. It is lean Protein and veggie focused, with very controlled and properly timed healthy carbs and healthy fats. (My new fave Breakfast is pancakes made from rolled outs, egg beaters and zero fat cottage cheese - delish and moderate healthy carb)
It's been 4 weeks, I have lost just shy of 12# and just over 3% reduction in bodyfat percentage. Not setting the world on fire, however, my belt is in a couple of notches, I am working out hard 3X a week and filling in with at home workouts another 2X a week. I am sleeping better, my appetite has increased (that is part of the idea in this program-heat up the metabolism) but my cravings are in pretty good control.
I am only sharing this because my personal experiences were that low carbing, intermittant fasting and other techniques that I had big success with in the past, just don't seem to be sustainable. IF, which I love the results, seems to trigger massive anxiety in me so sadly that option is off the table for now. I guess the takeaway message for me is that maintenance is an ongoing thing, go with the tried and true (ie what works for you) but then when that stops working - be open minded to try something else. Who knew that eating MORE food (but different focus - like no cheese, no higher fat Proteins etc.) would be what I need right now, today.


Nice to hear from you Jane...

I’m almost 4 years out and about 13 pounds above my lowest level. Half of that is within the last 6 months, which concerns me.

The confusing part is that I’m doing the same things but gaining. I continue to log all food, exercise at the same level, and have kept my calorie/carb levels at the levels recommended by my nut for maintenance.

Perhaps my metabolism is changing as i get a little older and it’s time to lower the daily calories.

Regards,

Andrew


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2 hours ago, Andrew0929 said:


Nice to hear from you Jane...

I’m almost 4 years out and about 13 pounds above my lowest level. Half of that is within the last 6 months, which concerns me.

The confusing part is that I’m doing the same things but gaining. I continue to log all food, exercise at the same level, and have kept my calorie/carb levels at the levels recommended by my nut for maintenance.

Perhaps my metabolism is changing as i get a little older and it’s time to lower the daily calories.

Regards,

Andrew

Nice to hear from you too!

similiar frustrations - like all the old tools to work off a tiny regain just.did.not.work. I think there are multiple reasons, but it is what caused me to switch it up completely.

The approach I am following is very new to me. The idea is to do things to jazz up the metabolism, and according to this place, under-eating does not support that goal. So it is a combination of HIIT (which combines strength and aerobic) with a generous portion of very lean Protein and veggies, small portion of carb and healthy fats. I am going to continue following this because I see the people there having amazing results, but it is counter intuitive to me.

I will keep giving updates, I have a ways to go to get back to where I want to be - but I finally have some optimism on the point!

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Nice to hear from you too!
similiar frustrations - like all the old tools to work off a tiny regain just.did.not.work. I think there are multiple reasons, but it is what caused me to switch it up completely.
The approach I am following is very new to me. The idea is to do things to jazz up the metabolism, and according to this place, under-eating does not support that goal. So it is a combination of HIIT (which combines strength and aerobic) with a generous portion of very lean Protein and veggies, small portion of carb and healthy fats. I am going to continue following this because I see the people there having amazing results, but it is counter intuitive to me.
I will keep giving updates, I have a ways to go to get back to where I want to be - but I finally have some optimism on the point!



I think my body has gotten too accustomed to my level of exercise. I’ve done the same routine for 3 years and that may be part of the problem. Still, my weekly routine of 2 spin classes, 1 day running, and 3 days weight training has to be helping...

My daily calories are about the same (1900), but carbs up from 200 to about 275.

While my gaining hasn’t been excessive, it has been slow but steady and I am concerned.




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Thanks for sharing. My body seems to need change. Gained a few lbs but it seems to be muscle - measurements are same to lower. How are you calculating body fat? What is IF? Best to you!


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On 12/5/2017 at 5:33 AM, Stella S said:

Thanks for sharing. My body seems to need change. Gained a few lbs but it seems to be muscle - measurements are same to lower. How are you calculating body fat? What is IF? Best to you!

Weight is just a number. If your size is good, as in comfortable for you, forget the other numbers. Who cares?? Be kind to yourself!! It sounds like you are doing great!!

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had regain too- 45 lbs!! lost all of it on strict Keto, but just now starting some HIIT using a jump box and fitness ropes at home. Hard stuff but hoping to see some serious body changes in the coming weeks.

This is a lifetime battle for us- I laugh in people's faces when they remark about surgery being the 'easy way out'....

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