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A w(h)ine about weight loss (or not as the case may be)
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<blockquote data-quote="Paul_" data-source="post: 2690588" data-attributes="member: 578575"><p>First things first, well done on the weight loss, Ian. I'm also losing weight and it's not always easy, so what you've achieved so far is a credit to your lifestyle changes and dedication.</p><p></p><p>As others have said, weight loss isn't linear. Plateaus in weight loss are normal and are generally considered to be 4-6 weeks (or more) of no/stalled weight loss, despite controlling calorie intake. Things I've found along the way while losing weight:</p><p></p><p>1) Let's get this one out the way - alcohol. Personally speaking, it seems to kill my metabolism. This has become more obvious as I've lost weight and my BMR has reduced. I've seen a lot of people talking about the same experience anecdotally. For me, alcohol also increases my cravings for all the bad foods in terms of weight loss and diabetes. Dialling down alcohol consumption, or cutting it out completely for a period, can help kick start weight loss again. Equally though, if non-problematic levels of alcohol consumption bring us joy, relaxation and social benefits, these are important factors too. No lecture is intended by this point, we're all grown ups and we all know the relevant facts about alcohol and the decisions required.</p><p></p><p>2) Exercise is a double edged sword when it comes to weight loss. While highly beneficial for mental health, metabolism, controlling BG levels, cardio fitness, mobility and joint health and any number of other factors, exercise makes us hungry. Some people recommend eating back half or more of exercise calories, however in my experience it's better not to and instead time exercise sessions for before or after meal times. This way, you get all the benefits of exercise, but without having to fight the exercise induced food cravings.</p><p></p><p>3) Maintaining weight is still a win, even if you've still got more to lose. This is a recent acceptance for me, it's been a battle to get my head into this zone over the last 8 months. Also, let's say we are successful and hit our weight targets. When we do, we'll need to maintain weight, not lose, so I try to view periods of maintenance as a learning opportunity now. I have zero experience with a maintenance diet, so arguably it's better to learn bit by bit, rather than have to work it all out when I have to suddenly do it.</p><p></p><p>4) Tracking my food intake on an app and weighing portions has been invaluable for my diet and weight loss. Granted, it's not for everyone, but portion control has never been a strength of mine so it keeps that in check. Portion creep is the enemy of any diet and humans are generally terrible at eye-balling quantities.</p><p></p><p>5) Overall, I've overcome weight loss plateaus by mixing things up to keep my metabolism guessing and getting it out of a rut. Intermittent 16:8 fasting, dropping daily calorie intake by 100-200 calories, increasing daily calorie intake to maintenance levels for a week and dropping them back down after that, limiting carbs to less than 20g per day, reducing/cutting out alcohol, upping exercise amounts, changing exercise routines etc. Any and all of those seem to work for me.</p><p></p><p>Whatever you do, keep up the great work and effort mate. You've done so well with your weight loss and hba1c, so as hard as it can be psychologically, don't let a weight loss plateau detract from those phenomenal achievements!</p></blockquote><p></p>
[QUOTE="Paul_, post: 2690588, member: 578575"] First things first, well done on the weight loss, Ian. I'm also losing weight and it's not always easy, so what you've achieved so far is a credit to your lifestyle changes and dedication. As others have said, weight loss isn't linear. Plateaus in weight loss are normal and are generally considered to be 4-6 weeks (or more) of no/stalled weight loss, despite controlling calorie intake. Things I've found along the way while losing weight: 1) Let's get this one out the way - alcohol. Personally speaking, it seems to kill my metabolism. This has become more obvious as I've lost weight and my BMR has reduced. I've seen a lot of people talking about the same experience anecdotally. For me, alcohol also increases my cravings for all the bad foods in terms of weight loss and diabetes. Dialling down alcohol consumption, or cutting it out completely for a period, can help kick start weight loss again. Equally though, if non-problematic levels of alcohol consumption bring us joy, relaxation and social benefits, these are important factors too. No lecture is intended by this point, we're all grown ups and we all know the relevant facts about alcohol and the decisions required. 2) Exercise is a double edged sword when it comes to weight loss. While highly beneficial for mental health, metabolism, controlling BG levels, cardio fitness, mobility and joint health and any number of other factors, exercise makes us hungry. Some people recommend eating back half or more of exercise calories, however in my experience it's better not to and instead time exercise sessions for before or after meal times. This way, you get all the benefits of exercise, but without having to fight the exercise induced food cravings. 3) Maintaining weight is still a win, even if you've still got more to lose. This is a recent acceptance for me, it's been a battle to get my head into this zone over the last 8 months. Also, let's say we are successful and hit our weight targets. When we do, we'll need to maintain weight, not lose, so I try to view periods of maintenance as a learning opportunity now. I have zero experience with a maintenance diet, so arguably it's better to learn bit by bit, rather than have to work it all out when I have to suddenly do it. 4) Tracking my food intake on an app and weighing portions has been invaluable for my diet and weight loss. Granted, it's not for everyone, but portion control has never been a strength of mine so it keeps that in check. Portion creep is the enemy of any diet and humans are generally terrible at eye-balling quantities. 5) Overall, I've overcome weight loss plateaus by mixing things up to keep my metabolism guessing and getting it out of a rut. Intermittent 16:8 fasting, dropping daily calorie intake by 100-200 calories, increasing daily calorie intake to maintenance levels for a week and dropping them back down after that, limiting carbs to less than 20g per day, reducing/cutting out alcohol, upping exercise amounts, changing exercise routines etc. Any and all of those seem to work for me. Whatever you do, keep up the great work and effort mate. You've done so well with your weight loss and hba1c, so as hard as it can be psychologically, don't let a weight loss plateau detract from those phenomenal achievements! [/QUOTE]
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