Spondylitis Association of America Forums General Discussion Off-Topic Forum Weight loss/ exercise

I thought I would start a weight loss thread. I know a lot of us are trying to lose weight or even just get in better shape, I thought it might be nice to have a thread where we record our progress or ask for advice or even just "sustain" one another. Now, I am not advocating that we all put our weight on here, you can if you are comfortable with that sort of thing, I am not. I was thinking that you could set a goal and just log on the percentage of progress that you have made. For instance if you set a goal of losing 20 lbs and you have lost 2 lbs, that would be 10% of your weight loss. Lets say the next week you only lose a pound. You could either log it as a 5% for the week or 15% towards your total weight loss. I am going to log my work out goals too, you could pick either or both. Obviously nobody has to do it, just please remember to be supportive of one another if you do decide to try it.
I started last Wednesday and so far have lost 6.6% of my goal. I set the goal of going to the gym three times a week and doing half an hour of aerobic activity and half an hour with the weights. Last week I did make it three times, with aerobics, weights, and stretching. I was there a total of an hour and a half each time.
Tess

YIKES! Every time I try to lose weight I actually gain! I went on the South Beach and followed it to the letter and gained 6 pounds in 2 weeks!
It is depressing!

This is a great idea!

-My goal is to lose 20pounds.
_I walked for 3 miles on the treadmill today
_I have been doing streches and leg lifts
-I am blessed at the moment, because my pain level is lower than it has been in several years.
-I have the appetite of a lion. I have been eating healthy balanced diet for the past 31/2 weeks, (except for the four cookies today and an occasional small treat) I have not shed a single pound my husband thinks, I'll wake up tomorrow and weigh five pounds less. He sees how hard, I've been working. Now that I have to be accountable to someone, I may try to skip my treat.
-If anyone has any ideas about my appetite, PLEASE let me know.

At least you are up and moving!

And one thing...muscle weighs more than fat, so it's possible you are losing fat or inches and not see it on the scale.

Well one of the most simple ways to curb/control appetite while not resorting to "dieting" (I define diet as something that is not a viable long-term solution) is to begin lunch and dinner with a small undressed salad. Lettuce, sprouts, spinach, watercress, celery, and cucumbers are good ingredients as are tomatoes, peppers, and carrots if you're not trying to nsd. It's difficult to analyze where you could benefit the most from change without examining your exercise and eating habits in more depth but another way to tweak things is to eat slightly more protein. Trying to eat less DOES NOT WORK, I promise! As a trainer that is the worst way to go about weight loss because even if you have the initial foritude to severely cut back your food intake it is VERY difficult and unhealthy to attempt a sort of modified starvation for extended periods of time. Fourth, try and plan out your treats. For example, if you want your cookies go ahead and have them-AFTER you did your workout and enjoyed a balanced meal. Lastly, if you do some basic weight training-like a whole body routine of 6-8 exercises-and then follow that with cardio of ~30 min. you will see changes much faster.

This is what I like, ideas that I would have never thought of. Thanks Mr. Unstoppable. I have always done my aerobic part first, starting tomorrow I will do it the other way around.Tia, Irish Elf is right, muscle weighs more than fat. However it also burns more calories than fat, so in the long run you will see a difference if you keep going- so stay at it!! I wouldn't give up the treats, especially if they are small and part of a well balanced diet. I was just reading something that recommended allowing yourself an extra 500 calories one day a week, like when you are going out with friends, or going to a party. Something to keep in mind.
Tess

Thankyou!

Elf you said "possible I'm not seeing it on the scale" I'm not seeing it anywhere, lol

Mr. Unstoppable I am turning into a rabbit. I have had soooo many carrots, green beans, apples and salad :p all of which I love. There are days though that I can't get full. Its to the point that I'm thinking that my thyroid must be messed up. I can't blame it on prednisone now. I will see a doctor, if this continues. I don't give into my appetite, but I am starving for no apparent reason.

While I am up and moving (thankyou GOD) I am taking the exercise slow. I am so afraid of hurting myself. Lets say terrified! I am taking deep water exercise class and gentle yoga. I am also trying to get my body moving through out the day. I so want to be able to continue.

I am so siked that I will have someone to do this with. I saw people magszine had three woman, that had never met, but had encouraged each other to loose 100 pounds or more. WE CAN DO THIS!!!

I am going to the fitness center owned by my DH's employer. Because of my health issues I'll have to have a plan worked out by a trainer.
But it will give me incentive to keep it up.

Exercise is an issue with me, I've got so many boo-boos there are so many things I cannot do. Even just plain walking, my Ortho said "No Way", my hip only has so many miles left on it.
Sit-ups are out for obvious reasons and I have a diastasis recti so I can't even do crunches.
Torn rotator tendon so I can't do push-off's (vertical push-ups on a wall), use weights, swim, etc.

Any suggestions?

Elf, Have you tried the deep water exercise. You dont have to swim, they give you a belt so that you float. There is no impact on your joints. But you do jog and movements that get your heart rate up. I'm sure most of the exercises can be changed to fit your special needs. I have problems with my neck, shoulders and knees if I do anything repetitive and this is working for me. There are alot of people that have had knee or hip replacements in the class. But you can go as fast pace or slow as you need it too.

Elf, Have you tried the deep water exercise. You dont have to swim, they give you a belt so that you float. There is no impact on your joints. But you do jog and movements that get your heart rate up. I'm sure most of the exercises can be changed to fit your special needs. I have problems with my neck, shoulders and knees if I do anything repetitive and this is working for me. There are alot of people that have had knee or hip replacements in the class. But you can go as fast pace or slow as you need it too.

Irish Elf, can you ride the exercise bike? That is what I do most of the time, I do try to use the treadmill once in a while, but it hurts. I can ride the bike for a long time though( I usually only do 30 minutes, but could do more).

Tess

OK, I did my exercise 2 miles on the indoor track and my 45 minute water class. I made sure to eat before hand for energy. However, I don't have ANY energy. I ate a bowl of cream of wheat and my usual coffee. 3 hours later I ate an apple and about an ounce of sharp cheddar cheese with herbal tea-no sugar. I ate solely for energy and I am just worn out. Any ideas??

By the way, my hands were swollen when I walked the track. They did go down midway thru my water class. I thought exercise was supposed to give you energy!

The only way I have luck loosing weight is to really watch my carb intake... IMO carbs are evil. Don't get me wrong I do eat carbs, they are everywhere but I do keep track of them when trying to loose weight because I tend to over do them.

Tess, I wish I could bike. I have a perfectly good bicycle and can't use it. Cannot sit on the seat with my bad hip. <sigh>

Irish Elf, I guess I would talk to my doctor, but the water aerobics does sound like the best thing to me.

Tia, exercise will eventually give you energy, but unfortunately it takes a while. I don't know how many times I make it to the gym only to come home and have to take a nap. I get the swelling in my hands when walking too. My GP said it is from the NSAIDS. If you walk with your elbows bent at a 45 degree angle it is not so bad, or if you are like me eventually you get used to it.

I was considering bagging the gym for the 3rd day in a row, which I really don't want to get in the habit of doing, but you guys have inspired me to go!! Anything is better than nothing right!? I will let you know how it goes when I get back.

Tess

Good for you tess!

As for the hand swelling when you were on the track, try to keep you arms bent (like Tess said), but not rigid at the elbows and don't clinch your fists (which is a natural reaction in a lot of people). Many people will clinch up their upper body to keep themselves moving, but with the body pumping blood quicker, clinching can create swelling. You can expect a slight amount of swelling as your body gets used to the extra blood flow, but it will probably die down over time.

Sounds like you are doing great! Keep it up!

As for diet, I do not need to be on one, Cymbalta keeps me far too small as it is and I am fortunate that my family has women of small frame to begin with. However, I have hypoglycemia and have seen a diatician to make sure my diet is healthy. I try to stay on whole grains, heavy on low fat proteins or good fat proteins like peanut butter, and an abundance of fiber rich fruits and veggies. I give myself a splurge of a cookie or piece of chocolate every few days, because well, I LOVE chocolate.

Until a few set backs in the last few weeks, I use most of my day as an opporunity to try to stretch and use my muscles, sitting up as straight as I can, tightening my stomach muscles when I sit, doing stretches when I am reading, watching tv, etc. I do calf raises while I make meals in the kitchen, like when I am stirring pots, etc. None of this is really because I love to do it, although it is natural now, it is because I have so much AS pain that the stretchs and such help me to feel more in control and in less pain...probably all mental, but it works for me and it keeps me pretty tone.

I will keep up w/you guys here on the board, it is great to see people making a positive difference for themselves, not just the normal AS struggles.

GO TEAM!!!

Okay, I did my stretching and the weights. I only did 15 minutes on the treadmill, but for me on the treadmill that is pretty good. I have to take my son to volleyball later, I will probably play a game or two and count that as some aerobic exercise.

Tess

I just wanted to make sure this stays at the top. I know it is hard to "stay on track" over the weekend. My plan is to at least go to the gym tomorrow, but I will eat pizza tonight for dinner( two pieces, cheese, if you don't mind the carbohydrates pizza really isn't that bad a food). I bought a weight watchers cook book. I thought I might try some of their recipes, if they are any good I will post them so you can all try them too!!

Tess

today no formal exercise, but stayed busy and ate well. I was pretty sore from yesterday. I'm looking forward to continueing with this.

I stepped on the scale this morning just to see how it was going-NOTHING. I suppose at least I did not gain any, right? I did exercise on Sunday, my stomach was upset on Saturday so I just lied in bed all day. I did okay eating wise, but I was not as good as I had been being through the week. Oh, well today is Monday and I will try again!! Good Luck to everyone!!!

Tess

It takes a few weeks to get going - you're best off not checking the scales until you've reached the end of the 3rd or even 4th week of a dieting/exercising. In fact, as you become 'acclimated' to your 'new' metabolism, you may actually gain a few pounds in the initial stages of a diet/excercise regimen, before the pounds start coming off.

Rob

Well to actually gain is pretty rare if you're exercising along with the diet. Still, if you're beginning weight training as part of your exercise you may gain slightly or have no change for the first 2-3 weeks because while you are burning away fat you're also building muscle, which weighs more than fat. However, muscle takes more calories from your body to maintain than fat, so in the long run you will still be able to lose weight. Some people find they'd rather set visual goals than actual weight as they can then "see" their progress. If you do go that route, use the same camera routine every time(weekly is plenty often) or if you don't like that approach have an impartial judge(i.e. not husband, kids, close friend, etc.) that does not see you on a daily basis give you some feedback. Btw cheese pizza-fast food variety-is NOT healthy, lol. Homemade can be decent though.

Thanks for all the feedback and encouragement. I did do my 45minutes of water exercise today. I may have over did a little last week I took it easy on the weekend, although I did go swimming with hubby and the kids on Saturday. I had to give my hips a rest. I'm trying to find a balance that can work long term. This thread is gonna help me lose, I just know it!

I will comment on your tips tomorrow, I'm watching t.v with hubby and kids.

Kepp it up!

I just have to say that to me two pieces of fast food( NOT Pizza Hut or Dominos, but still a restaurant) has to be healthier than a Big Mac, Large Fries, and a "small diet Coke" that I used to hear people order. I am going for small baby steps forward, but still thanks for the input. I am not too worried about not losing weight, I do feel as though I am gaining muscle and I figure that will be better in the long run.

Tess

I'm with you Tess. I do want to loose weight, regain the use of my body and feel better. I want it bad, so you guys help me ok. I really need to do this.

I did go to the gym and work-out after my Dr. appointment. He took me off my NSAIDS earlier than I had planned, so I am hoping I can continue to work out for at least a couple of weeks- I will keep trying. I limped through the treadmill for 15 minutes, mostly because I figure today will be the last time I could even attempt that for 6 weeks. It will now be the exercise bike until post surgery. I hope everyone else is having a good day!!!

Tess

Honestly depends, ironically gourmet can sometimes be worse. Either way an attitude to change in a realistic way will likely get you where you want. And yes, you're definitely right about muscle being better in the long run.

Tess I'm glad that you were able to get some exercise in. Sorry that about your meds being taken away. Hopefully they will give you meds that knock you out after your surgery.

I hit the gym today. I attempted to walk on the track, but had to give it up after a mile and a half. My hip kept jabbing me. I spent fifteen minutes getting to know some circuit weight equipment and did my deep water exercise class. I actually loss 1 pound AFTER 4 weeks, :rolleyes: This is going to be tough! Only 19 pounds to go

I wish that I could lose more weight. I am eating healthy and less. What's the deal with this.

Do you guys think that we could choose one day a week for a numbers or accomplishment check in or update. Any one else attemting new attempts at managing our symptoms with exercise. Give us an update and lets encourage one another. If nothing else, we can prove to our doctors, if the exercise really works and get healthy at the same time. Lets help each other!!!

Tia, I was thinking we should pick a day of the week for progress too. What day works for you? I am glad that you lost a pound!!! It is hard work, but I do think it is important. I actually started on a Wednesday, but I am up for any day of the week to be our check-in. Let me know what you think.

Tess

Tess, since weekends are tougher to get through, maybe we should do the check-in on Monday or Fridays. It may keep us focused.

How about Mondays, that way we are tempted to cheat a lot less on the weekends?

Tess

Monday it is!

Gentle Yoga and deep water exercise class. I had to avoid the track today, due to hip pain. I know that I need to get to the other side of this pain. Any suggestions?

I forgot to take my muscle relaxer and keep getting the pulling pain in my hips (even with the medicine) is this ok to try to work through?

Had to put off going to the gym. I don't know if it's the weather but my hip is suddenly giving me fits. It has started hurting and is acting like it did when it was slipping out of joint.
Major Bummer!!
I see the gastro next week, maybe I should just pack it in and have stomach surgery!?! I gotta do something to stop the stomach pain!
SHEES!

Elf I agree that hip pain is a major bummer.

Is your stomach issues related exclusively to nsaids?

I hope that you can find anon invasive way to help your pain

Tiabird, I wrote on the main board about stretching. I know when I was going through PT, she said the pulling pain down the front of the leg is a sign that we are doing too much. I told her a lot of time that I can't just stop when this pain starts, so she suggested just do the simple stretch that runners do. It does help, I did it a lot when I was playing volleyball, it would help me make it through the match. I often wonder how bad it is for us to work out through the pain, I don't know. My theory for right now is just to do what I can, if I can keep working out- I will. Sometimes the pain is too much and I have to stop.

Irishelf, what is the stomach pain from? I hope you don't have to have surgery, although sometimes I do think you just get tired of all the pain so we are willing to try anything. It sounds like all of us are having problems with our hips right now-do you think it is something we ate? LOL Hopefully we will all find relief soon!!

Tess

I've got gastritis, GERD, IBS, etc not sure yet from what though. I know the gastritis is causing a lot of the pain. My stomach is bright red, I got a copy of the endoscopy.


I know all the NSAIDS over the years have trashed my stomach, but this is just in the last year and a half. My stomach cramps up, I get bad pain and sometimes instead of pain signals it sends messages to my brain that I'm hungry even if I've just eaten. I can go to bed and my stomach starts growling like I haven't eaten in days, it actually makes noise. I then start to feel sick. It happens during the day too, it's so gosh-darn frustrating.
Maybe the new gastro I'm seeing can tell me what's up.

I have actually heard that before from people with gastritis. Even if they have just eaten, their stomach still seems to think it needs more food-seems like they said it had something to do with the gastric juices. Either way it sounds rough to deal with. I hope your doctor can figure something out.

Tess

Thank you, the meds I take are just keeping it from exploding, sorta like the spondy for most of us. I stopped the Lyrica hoping it would make a difference. It did make some diff but not completely. I hope the new gastro might shed some light. It does not seem that anything in particular sets it off, not that I've been able to figure out as yet.

I am also gonna try an old fashioned ulcer diet...bland everything. I drink plenty of water so I know it's not that.

I'm gonna go in tomorrow and see if I can get a program set up for the gym anyway. I hope my extra pains lately are just because of the weird weather we've been having. Nothing like a 50 degree drop in 12 hours, huh? Went from 45 degrees to -5 with a wind chill of -55.

I hate winter!

Elf I hope your able to get your pain under control soon. I'll be praying for you.

50 degrees in 12 hour! That will make me hurt. I don't know that I would leave the house.

Guess what, I loss 2 pounds. I am really excited. Its only been 5 and 1/2 weeks. I'm happy that I finally loss something, besides my mind. Only 17 more to go!

WOOHOO!!! You Go Girl!

That's great!

"Of all the things I've lost...I miss my mind the most!"

Very encouraging tiabird. Most likely you haven't even hit your plateau yet and still have your "breakthrough" period ahead where you will lose much easier than you normally would as well(of course if becomes harder than normal later). How'd your son's mono work out?

My sons mono is all better, thanks for asking.

I cant wait to get to my breakthrough period, if it means losing weight and feeling better.

I did blow it today in the food department, I went to Chipolte and had 3 tacos.

I forgot to mention that I worked out on those machines that use the bands for about 25 minutes and did a deep water exercise class. All that work and then tacos.

Tia, THAT'S GREAT!!!

I wouldn't worry too much about the tacos, just look at it as "taking a break" and then get right back to work.

I haven't stepped on the scale this week, I have eaten a lot of junk-I was at the hospital with my mom for a day after I had only had about 3 hours of sleep. When I am tired, I eat to stay awake. Unfortunately I am tired a lot, but I do usually do better than I did that day. I had thought it would only be about 2-3 hours and instead it was 8!! That was a couple of days ago, so maybe I will step on the scale today. I will let you know later.

Tess

I'd love to get in on this. I hoping to get back to the gym next week after several months haitus. My husband and I weigh in on Monday. I can't stress enough though how misleading the scale can be. It is much more important to take your body measurements and your body mass index. They are are much better indication of what changes are happening that the scale. As soon as I get back to the gym, my weight should go UP, because I'll be adding some muscle mass that I've lost over the last few weeks. I go off measurements mainly.

Is there a trainer at your gym that can take your body mass index? That is really helpful.

Welcome Britefutr, the more the merrier I will start doing my weigh ins on Mondays.

Thankyou Tess
Is your mom ok? I am getting right back on track, except I missed my exercise class this morning, because My girls had doctor appointments this morning. I'm hoping to do a couple miles on the treadmill. I'll let you know.

My kids had a snow day, so hopefully I will make it to the gym tomorrow. I did do a decent amount of cleaning and made turkey chili. I feel done now though. I did weigh myself-it is the same. That is okay for this week, maybe by Monday (although we are having people over for the Super Bowl) I will have lost some.
Welcome to Britefutr.
Tia, my mom had a biopsy on Wednesday, we won't get the results until Monday. Thanks for asking though.

Tess

I went to the gym today! I just got back and feel so great! I couldn't do the treadmill because of my hip but had no problem with the elliptical. I lifted weights for 30 minutes, elliptical for 45 and 15 of stretching.
I brought my stuff to swim, but the 8 inches of snow on the ground just killed my enthusiasm for that. Wow I have so much energy, I forgot how good a workout made me feel. I feel so rotten when I start but by the end it is so much better.

Think about what I said about measurements! You will feel much better about your progress if you can see your waist or thighs getting smaller, even if the scale didn't change much.

I'll post at weigh-in on Monday. I know I don't need to lose weight...so don't give me any crap about that. But thin and in shape are NOT the same thing. My entire body jiggles when I walk. And I need those muscles to pull my posture up straight.

Thanks for starting this Tess, I really needed the motivation. I can't get my husband to go with me (I can't even get him to walk the dog around the block)

TTY on Monday

Briteftr I am impresseds. I have a teeni tiny friend who cant walk as far as I can, so I understand about just getting healthy.

I'm hoping that after a few more weeks, I'll be able to say "I feel great" sadly it hasn't happened for me yet. I am excited to be able to do any exercise at all, for the last 3 years, I couldn't even imagine working out. Things change, but sometimes for the better.

Keep up the good work!

I agree with you Briteftr. It's interesting because for me when I feel the worst is when exercise makes the biggest difference. And I hear you with the swimming decreasing in its attractiveness when it's so cold.

Just a helpful hint to pass along...

peppermint is a natural appetite suppressant, so, if you are like me and take a little taste of this and a little bite of that when you are preparing meals, or clearing plates...you know, having a few extra fries that the kids didn't finish etc... then peppermint will do the trick!

Get some sugar free peppermint candy or gum and keep it in your mouth while you make dinner, and clean the dinner plates. Works great...kind of like that feeling you get after you brush your teeth and dont want any food in your mouth ---some people use the toothbrush before cooking and that works too.

Michelle

Also...very important to increase your h2o intake while you are trying to lose weight. Our bodies are more dehydrated than we think, the water assists in metabolism, and gives you the sensation of being 'full'.

I made it 2 days in a row, wow! hip really hurt today so I did swim for 30 minutes, (which was probably actually 20 because I have to rest so much when I swim) plus 30 min of weights. Can't wait to get some lunch capacity back, swimming is good for that.

I lost another pound!!! My fear is that it would be the muscle that I gained, I don't really think so...it is just that I only made it to the gym twice last week. I was going to go today, but I decided to "catch the stomach bug" that is going around instead- you know, that is probably where the pound went. I know I feel dehydrated, so that would make more sense. I hope everyone else weighs in and feels better than I do today.

Tess

Britftr Good for you! Swimming is good, maybe oneday I'll actually be able to do it, right now my floating belt is my lifeline.

Yeah Tess! I am sorry you have the stomach bug. A pound is a pound is a pound
FEEL BETTER!!

I did not get to the gym at all over the weekend, but I did manage to stay away from ALL super bowl junk food, except a small cup of coffee ice cream. (Edys light)mmmm, mmmm, good.

I worked out for an hour on the machines like at curves ( your suppose to get an entire workout in 30 minutes) and had my water class. I do hurt, but I am working out slow.

I think the Monday check-in kept me focused this weekend. Thanks

Britftr Good for you! Swimming is good, maybe oneday I'll actually be able to do it, right now my floating belt is my lifeline.

Yeah Tess! I am sorry you have the stomach bug. A pound is a pound is a pound
FEEL BETTER!!

I did not get to the gym at all over the weekend, but I did manage to stay away from ALL super bowl junk food, except a small cup of coffee ice cream. (Edys light)mmmm, mmmm, good.

I worked out for an hour on the machines like at curves ( your suppose to get an entire workout in 30 minutes) and had my water class. I do hurt, but I am working out slow.

I think the Monday check-in kept me focused this weekend. Thanks

OK, weigh-in. I gained 1.4 lbs. I'm rationalizing that it is all muscle. I took my measurements, which I hadn't done in awhile. Looking forward to seeing those inches go down.
go us!

Thats ok, the inches will melt away.

Britefutr, I do believe that you are right, it is probably muscle. Just keep trying and you will get smaller, or should I say in better shape!

Tess

So what is your worst area? I just hate the bra fat, and I have a muffin top that could double as a pencil tray.

I have to say I'm not a believer in the whole 'muscle weighs more than fat' theory. I know it's scientifically proven, but I must be an acception to the rule.

I'm 6 foot tall and weigh 90 kgs (no idea what that is in pounds). I'm an athletic(I'm just not petite) build with the manditory pot belly

I see footballers who are about the same height or taller and are PURE muscle and they weigh in at 70 odd kgs. Now given the theory should they not weigh more!!!

Also, I threw out my bathroom scales. Instead I have old favourite pieces of clothing in a variety of sizes. I've put them from biggest to smallest and work at getting down a dress size. I think bathroom scales have a mind of their own and sometimes they tell you you've put weight on but the size 12 (our sizes are different to yours as well) suddenly fits perfectly.

My sister lost a sh*te load of weight using the book 'French Women Don't Get Fat'. It basically goes on about eating heaps of small meals all day long, but only eating till you are satisfied not till you are full!

She didn't change her foods just they way she ate them and she looks fantastic!!! She is a self confessed chocoholic and loves her Tim Tams (an Aus chocky biscuit) and didn't skimp on them at all while on the diet... worth a shot!!!

Also a handy hint (which may already be in here as I didn't read all posts) is that the feeling in your stomach for hunger is the same as if your body is trying to tell you your dehydrated. If you feel hungry have a big drink of water and wait 20 minutes. If you still get the hunger rumble then you probably are. If it goes away have a bit more water to refuel your body.

Also, one thing a friend told me is don't go on a diet or exercise to lose weight, it creates too much mental pressure. Change your diet because you want to eat healthier, exercise because you want to feel fit. The more you love the skin you're in the easy it is to lose weight (as long as you don't think of it like that).

Good advice Threemules, thanks for sharing. I do eat several small meals, I call it snacking or nibbling. Not very good for my waistline.

Actually no, they shouldn't weigh more. Since we know muscle "weighs more than fat", it would seem that way. Here's why it isn't:

Muscle weighs more than body fat by volume, i.e. muscle is much denser. If you are working out on a regular basis you have more muscle. Does muscle weigh more than fat? Well, not exactly ... I mean a pound of muscle weighs a pound AND a pound of fat weighs a pound. So why do you always hear muscle weighs more than fat? The correct way to state the muscle weighs more than fat scenario is, "Muscle is heavier by volume than fat." For example, lets say you have a pound of lead and a pound of feathers. Obviously 1lb.=1lb. BUT, if you have 2 empty boxes and fill one with feathers and one with lead, the one with lead will weigh more. A lot more. Think of it this way - A pound of muscle is denser, firmer and takes up less space. Isn't that really your goal ... to be firmer and take up less space? Muscle uses calories that might otherwise be stored as body fat, so the more of it you have, the more calories you burn.

A practical example: A woman weighing 150 pounds with 19% fat will look much smaller (and be much healthier) than a woman at 150 pounds with 35% fat. They weigh the same, yet the composition is different. Because muscle is more dense than fat the person with less fat and more muscle will look smaller(and better).


Yes, diet alone can cause you to lose some fat, but the numbers on the scale decrease somewhat because your body is also losing muscle. It is proven that for optimal weight loss, which should involve the loss of fat only, you need a combination of diet and exercise. Together, this duo creates a greater loss of fat while maintaining or (usually) increasing muscle mass. Muscle increases your metabolic rate and allows you to burn more calories during exercise and at rest; a decrease in muscle will lead to the opposite. That's why when people advertise diets they often include "and keep it off" at the end, because losing weight in a short period of time isn't very difficult; maintaining that weight loss is.

Like Threemules said, if you're trying to measure success the scale isn't always the best way to do it(although it may be the most convenient). Here are some other ways.
-How do your clothes fit
-Tape measurements
-Body fat percent
-Cholesterol
-Improved level of activity
-How you feel (mood, do you sleep better, etc.)

p.s. Threemules did you get to go to or watch any of the Australian Open? Such a good tourney this year.

Mr.Unstopable thanks for the breakdown of information that everyone can understand.

I worked out today with the weight machine, did gentle yoga and water exercise. I am tired and I have yet to do any of the twenty other things on my to do list. Those that have made exercise a long term part of your live, How do you find the time with work, household and family.

Tia, I am having the same problem. I didn't make it to the gym yesterday because I had to go in to both of my sons classes and then get a CT scan for my surgery. Today I felt like I should get some laundry done, you know-the kids seem to want to wear clean pants to school and have clean sheets on the beds. I am going to go tomorrow though. I have to go pick up a script (prescription) for my son and I figure I will go and get Valentine's Day stuff done and go to the gym at the same time. It is hard, it seems if I make it to the gym then I am too tired to do anything else. I keep telling myself that I have to make it at least 2-3 times a week and if I can do that I think eventually I will build up some stamina. That is what I am believing at this moment anyway, ask me in a month how it is going (well maybe with the surgery, you should give me two months).

Tess

Mr Un - Nope, was on the other side of the country, but I watched most of it on TV. The Mens final between Tsonga and Djocovic (spell?) was fabulous, had me on the edge of my seat yelling at the TV... I even sat down and shut up when told 'quiet please' I get a little bit too involved!!!

can I tell people now that I have my own personal trainer??? LOL LOL

Nothing so far....but the day is still young.

I worked out with the circuit weights today and walked 1 mile.

Tia, you are doing so good!!! Without my NSAIDS I have not made it to the gym yet this week. Today it feels like bone on bone in my joints. It hurts to think about moving, I have been trying to be good eating wise. I have not stepped on the scale to see for sure how I am doing, waiting for Monday. I will get back on track by mid March-I will!! Keep going, I think this is GREAT!!

Tess

I'm guessing that's referring to me? In which case feel free

Tess, I forgot about your having to stop your nsaids. I was there not long ago and I know it is not fun. I'm sending you a ver soft ((hug)). I hope that some how you are able to feel better.
Has your doctor given you a stronger pain med?
Take it easy, but TRY to keep moving a little.

Tia, I haven't asked my doctor for anything stronger yet, with three kids and my mom I am hoping to just tough it out. It is becoming more and more often though that getting out of bed is a new experience in pain beyond belief. I am trying to figure out which is worse - the bone on bone feeling or the intense burning pain.
I am thinking that maybe I will just do my stretches every day, give up the gym, but try to do that instead. I figure that is better than nothing.

Tess

What a challenge you have, try to do what you can. I will be thinking of you.

Tess (when you're feeling better)and Tia, you have to put yourself first. Society teaches you that moms come last, but it doesn't have to be that way. Exercise is such an important part of our treatment. Schedule for yourself first. If laundry gets put off for a day, or the kids have one less activity, then so be it. Keeping yourself healthy and at your best is better for the whole family in the long run.

Britefutr, I totally agree with you. It is funny, with my kids I am good at that. With my mom, she is too good at laying on the guilt and I let it get to me. I know I shouldn't, but that is harder than it sounds. I am a firm believer in you have to keep yourself happy and healthy or you are of no use to anyone. May we all find a way to make that work.

Tess

Great advice! I have been taking the time, but I have let some things go, that I'm not comfortable with. I need to find my balance.


By the way, I worked out this morning. I did 32 minutes on the stationary bike (not good for my knee or my butt) and worked out with the circuit machine....I lost no weight I will be finding my measuring tape today .

Let's keep moving!

I only lost 0.8 lbs, but... I lost 1/2" off my waist. hooray. Back at it tonight. I actually took a class yesterday. I couldn't do all the moves, but I still had fun.

I gained the pound back that I had lost last week. Oh, well...I will get back on track. I am trying to do my stretching at least. That at least makes me feel a little better and is something that I can do right now. Keep it up!!!

Tess

I just wanted to let you know that even with that pound back, my jeans are still looser- does that count as a tape measure loss?! I am happy with it!!

I think that says a lot! I would be happy to have my clothes fit better.

I over did it yesterday and was sooo sore that I didn't work out today. I was really afraid not to work out, I kept imagining me starting a flare that would end my attempts to work out.
Tomorrow is another day, and I'll work with it.

I hope you feel better Tia. That is part of the reason I started this thread. I know there are days we can't work out (I am in a string of them myself) I am hoping this thread keeps us focused enough to go back to exercising when we feel better. So take today off and when you feel recuperated, back to it!! I always tell my husband that my goal is to work out until it hurts in a good way...ie I make my muscles feel like they have been used without making my joints feel like they have been abused.

Tess

i was at 250 lb at 5' 7" in august. psych changed my bipolar med from abilify to topamax in september (at my order) and im down to 180 makes me bored when i eat. neuro doc didn't like the quick weight loss and ran a thyroid test. get the results on the 25th. husband likes them though and it's nice to be keeping up (and even exceeding) the girl in the shop who had gastric bypass and still likes to drink.
good luck y'all!

Lindyd, Don't tempt me! I've been eying Ally(sp) I really want to lose some pounds, but I know I need a lifestyle change as well. So I think I'll keep moving.

I'm sure you must be thrilled to have a beneficial side affect. How often does that happen? Enjoy!

I have had no exercise since Thursday, mostly I've been super busy and I hurt a bit also. Tomorrow, I'm getting back to it!

Did anybody weigh in? I did weigh myself, but had a horrible day yesterday. I lost that pound that I had gained back and it took a friend with it!! I will show a bit of honesty here. I need to lose 95lbs. So far I have lost a total of 9 lbs, 86 more lbs to go!! I know it is a long haul, it will be very slow, but it did take me more than 10 years to put it on also.

I hope everyone is doing okay!

Tess

9 pounds is Great!!! I am proud of you, staying focused with so much going on right now. Good Job for you!

I did exercise today. I did 35 minutes of cardio and 45 minutes on the circuit machines. My confession is I moved in s l o w motion, so probably 30 minutes tops. I am struggling with my exercise today. I don't know if I'm coming down with something, I have no energy. Hopefully tomorrow will be better.

Oh, I lost 1 pound.

1 pound is GREAT!!! I know what it is like to hurt. I really feel even if we are moving in slow motion, at least we are moving. I feel like whenever I am out in public now that I am moving in reverse in a world that is stuck in fast forward.

Let's just keep trying!!!

Tess

I hope everyone is feeling better! The scale has not changed this week, but it is not like I am exercising - or even paying attention to what I am eating. My surgery is in two days, then I get my prednisone back, and then two weeks after that I can exercise again!! I really can't wait for this to be over!!!
Again, I hope everyone is well and able to MOVE this morning!!!

Tess

Hi Tess, my weigh in will have to wait until tomorrow. Today I had no time. Having your post hear is putting me back on track. Thankyou!

Pamper yourself as much as possible the next two days. I'll be thinking of you.

Hi Tess and Tia. Weigh in day....I gained 2.4 lbs. Ugh. Gosh darn it, I'm going in the wrong direction. OK, time to really knuckle down and cut out the comfort foods

I am going to weigh in later today, I hope! I'm sure that I gained because I have had no exercise for over a week. I am planning to get back to it tomorrow, though. Thanks for the update and I agree no more comfort food fo me either.

I did weigh in this morning, I feel like it is cheating though. I have done nothing, I just can't eat so that makes it easier. I lost 2.5 lbs last week. I am sure when I start eating again it will come back up, but I do wish you both the best of luck on giving up the comfort food. I know there is usually more incentives in the spring to lose weight and exercise more. I know here today it looks wonderful out, not that I will go out and enjoy it, but I will look out my window!!

Best of Luck!!

Tess

I still have not made it to the gym due to incresed pain. My joints and muscles hurt really bad. I did call my primary care doctor this morning. I think that I am more concerned with my muscle pain and these gigantic spasms that I am having than this terrible back, neck and butt pain. geez!

Good news is my kitty Bits, senses my pain and has been massaging me all morning. Isn't she sweet!

Oh, Tia! I was so hoping you would be feeling better by now!! It is sweet when children and animals "feel" how miserable we are and try to help. I have had webkinz in bed with me for a week to make sure I am okay!! They belong to my youngest and are his current "prize" possession.

On the downside for me...my hunger has returned, but I can't work out for at least another week. So the trick will be eating, without going crazy with it. I don't know, when they take the splints out tomorrow...maybe I will lose my appetite again. I can't wait to go back to the gym though...I was thinking that this morning in the shower, that gee...I would really like to stretch, and just even do a little exercise!!! One more week!

Tess

Tess that is so sweet! You know how special you are, anytime you get to sleep with the webkinz, my 11 year old has a frog. Take it slow with the exercise, think of things in the long term. I can't think or should say can only "think" of exercise, my everything is hurting and I don't go to the doctor until Monday.

I hope that I will be back by next week. I have a gathering on Saturday with my three girls, their little brother, age 2 and my 2 godchildren, age 1 & 2, two other children, age 1& 2 at Chuckie Cheese, followed by the park, pictures or something fun. We are giving the guys a day to them selves. There will be two other young adults with me. I can't cancel it, but I am dreading, even the thought. I know that it will be nice, but just the level of activity that will be required is enough to dial down the fun factor.

I hurt the most in my van! I just bought it, with my needs in mind, but still it's the worse.

Hope you continue to feel better!

Tia, I kept thinking I was going to write back to you on this, I guess I never did. I hurt a lot when I am driving too, which really sucks. I used to be one of those people that would go out for a drive just to "think". Now, it hurts too much. I just go where I need to and that is it. My husband actually drives me places, which I appreciate and hate at the same time!!

How was the outing? We have two favorite names for Chuckie Cheese- Chuckie Diseases or Ratty Cheesy Place. The kids do love the place though don't they?!! I get exhausted just thinking of going there too!!

I weighed in today, worry about eating everything in sight for the last couple of days and the fact that I started my nsaids a couple of days early (I opted for that and a slower taper off the pred, rather than going back up on the pred), between the prednisone and the nsaids I was afraid that the scale would be on the way back up. It actually went down another pound!! I am at a total of 13 lbs so far. I am just waiting for it to go back up, I can't believe that it won't, because it seems that is the way it always works for me now. I figure I will just keep trying and see what happens. I get to work out on Wednesday. I am so excited, but I know I won't be able to do much - I went grocery shopping yesterday and was EXHAUSTED!!!! I have NO stamina right now, but I will go and work out on Wednesday- get my Remicade on Friday and not be able to work out until Monday then, but hopefully after that I can get into a routine again!!

Tess

I feel like such a wimp, compared to everything that you have been through and to hear you ready to go to the gym. I will start tomorrow, even though I am not feeling well, still. I have a doctors appointment tomorrow to see about these wicked spasms I keep having with muscle aches.

Chuckie Cheese was fun, 8 kids, aged 11, 7,6,2,2,2,1,1 I did have two other adults. They were with me all day from about 9a.m to after 7p.m. Needless to say, I feel it! It was worth it, noone had a tantrum, we did painting and coloring. We danced and took pictures. I wanted to show the two other young mothers how to spend a day with your kids and love every moment (almost) of it, without spending a lot of money and without a single spanking and without chaos. I did it AND I survived. Hopefully, I can say that tomorrow, lol. My husband thought that I was a little nutty, but it felt good. My house is a mess! I think if I clean it and cook, my husband will be ok.

I hope that you continue to feel better and I am glad that you have your nsaids back.

I managed to lose a pound! I don't know how. I can't seem to get back to the gym, my girls have chicken pox and I nor my 16 year old have had it yet. Wouldn't that be terrible, if we both got it?

I hope that everyone is better quickly. This weekend we were joining two other families for a weekend getaway at the campground. I think we will be staying at home. My babies would get it right before Spring break.

I am doing some exercise at home today. I hope that you have made it to the gym and is having a wonderful day.

How is your mom doing??

I made it to the gym!!! It was a pathetic work out, about half of what I was doing before this whole mess started. I figure at least I made it and I will go back again on Monday.
It is a shame that the girls got chicken pox, my son had shingles in the fall. My kids seem to like to be sick over spring break. Hopefully you will still have a nice weekend.
My mom is doing fine. We are still trying to get the clearance stuff for the surgery. We have an appointment tomorrow at U of Penn to see their radiologist, then hopefully we will be able to schedule the surgery. I figure that will probably be my spring break this year, doesn't that sound like a fun vacation?
I hope all are feeling well soon.
Just so you know, I am currently eating everything in sight - I am afraid to go near the scale!!! Congratulations on losing the pound!!!

Tess

Yeah! good for you Tess. There is not such a thing as a pathetic workout, you worked out! Today, you are my hero. Hope to be working out next week.

Well, on the down side all the eating has caught up with me. I gained 6 lbs!!! The plus side is that I have only one more day on the prednisone, so hopefully I won't continue to eat everything in sight. I also played volleyball (subbed for my old team) last night, sucked...but felt good to play!! I am going to go to the gym today, try to improve on my "pathetic" workout from last week. I am excited to go. My son and my mother both have noticed a difference in the way I am moving now, I love REMICADE!!!! I just feel like my joints have been oiled, and can finally move again.
Hope everyone is having a good day!!!

Tess

Wow, you need to be in there commercial. I could use some oil!

Friday was the start of spring break, so we went camping, I played basketball (almost died) ping pong which was fun and a lot of activities and so far I am surviving. Although I was pretty active, I ate and ate and ate. I will do my weigh in soon. Can't get to the gym because I have a child a home today.

It sounds like you are getting a work out without going to the gym!! I am so jealous, I love to go camping, hiking, biking, fishing all that stuff. We hope to go sometime this spring.

I did go to the gym yesterday. I did the hill program on the bike, amongst other things. I noticed I had a much easier time keeping my heart rate up without hurting my back. I could go at a slower pace, but still keep my heart rate in the aerobic rate which I have a hard time doing usually. I do feel like I had a good work out yesterday. Now if I can only feel well enough to go again tomorrow.

Tess