Advice Wanted: Speeding Up Slow Weight Loss

[DSeid]

The whole fat burning zone is outdated and for practical considerations is woo - although like much that is woo is based on something factual. A higher percent of the calories burned during exercise come from fat at lower intensities. A higher percent of a lower number. You burn more calories at higher intensities and the calorie deficit over the course of the complete day is what will impact the total amount of fat loss (with intensity, especially if it includes some resistance work, helping promote less of the weight loss coming from muscle and more from fat).

[Blue_Blistering_Barnacle]

@Scarlett67

Remember, too, that weight lost slowly is more likely to stay off. I’m doing Weight Watchers, which recommends losing 1/2 to 2 pounds per week. 2 pounds a month is more or less in that range. Changing habits is just as important as the number on the scale.

…

This.

As I read your post. she is fairly close to 3/4 pound per week, which sounds great, if she can keep it up for long term.

I guess she faces frustration, with things not going as fast as she wants. The bouncing weight checks also contribute to frustration, but this is also par for the course, especiallly if she retains fluid at all.

I can see that 3 hours of exercise daily may be difficult to sustain. I like the upthread opinion of exercising 60-90 minutes every other day, especially if she can gradually up the intensity as she becomes more fit. Not running or doing weights, but perhaps walking faster or carrying small fitness weights and emphasizing arm swing.

[GrumpyBunny]

@psychobunny

The problem I have with people asking for a “hormone test” is that it is a very nonspecific request. Here is a list of human hormones. I find that the majority of people who want a “hormone test” would like their thyroid tested. Others want to check for menopause or low testosterone. However, you can’t just do a panel of all hormone tests. You need to have a reason to do the tests and some data showing a benefit to treatment if the tests are abnormal. In addition, most insurances require a valid medical reason to check tests and even the 5 hormone tests cited above by GrumpyBunny would run well over a thousand dollars, which I find that patients are reluctant to pay. **Being more specific with your doctor (like, for example, saying that you are worried about early menopause) helps to narrow down the list to appropriate tests. **

This. I’ll add that when my GYN tested my hormone levels, I had told her that I had symptoms of menopause (the night sweats and hot flashes were the clincher), even though I was under age 40. Communication is really important at the doc’s.

[JustinC]

@DSeid

The whole fat burning zone is outdated and for practical considerations is woo - although like much that is woo is based on something factual. A higher percent of the calories burned during exercise come from fat at lower intensities. A higher percent of a lower number. You burn more calories at higher intensities and the calorie deficit over the course of the complete day is what will impact the total amount of fat loss (with intensity, especially if it includes some resistance work, helping promote less of the weight loss coming from muscle and more from fat).

That’s what he was saying; you conserve overall energy by only working at 60% of capacity (and not sweating - key in a cold climate) and you won’t feel exhausted as you’re burning long-term fat stores and not short-term glycogen.

It works, kind of, if you walk at a comfortable rate regularly. You won’t lose weight quickly but you also won’t ‘need’ to compensate for the lost glycogen by pigging out on calorie-dense foods after. I walk for around an hour and a half, two or three times a week, with some good music on my mp3 player (or banging house if I’m in the mood). After a good walk I feel refreshed but my energy doesn’t plummet, unlike when I … er … actually I don’t overdo it, anymore.

[The_Holdsworth_Effect]

Thanks, Psycho and Grumpy Bunnies :). I was gathering my strength to answer some of the concerns- will save it for the Pit.

JLyn, IANAD, either- what I am is a Family Nurse Practitioner, whose practice for many years (30) was limited to gynecology, pretty much from birth to death. If there is a procedure or workup that can be done in the office, I can do it. Certifications up the wazoo (and elsewhere ;)) My employers’ practice model (and mine) is evidence based, and like others here, I’m quite interested in your cites, when they arrive. The purpose of this Message Board is to fight ignorance, and that’s why I’m here.

Your faith in, and defense of, your parents is actually refreshing. However, there is no insult in suggesting that they are misinformed. When I give my children/grandchildren advice, I back it up with reputable information from reliable sources, all previously listed.

For the OP- I’m not sure your friend’s weight loss CAN be sped up. I totally second and third the Weight Watcher’s, physical therapy, and more veg less fruit tactics. That’s a lot, a LOT of walking she’s doing. I wish I had found that life was better when it was balanced when I was a lot younger- and manoman I’m not talking about hormone levels. Forgive me if someone already mentioned yoga. When I say that word, what I mean is having a time for 20-60 minutes of stretching, meditating, and any of the poses that don’t make you dizzy or hurt.

I may have also missed mention of the old strategy of eating most at breakfast, middle portion at lunch, and least at supper. Always drink two glasses of water before the meals. No fried foods, no fast foods, no white things. NO SODA. I’ve never either personally or professionally had pills, supplements, creams etc have longterm success at weight loss. There are medications in use that sure let you pack on pounds, though!

OP’s friend, congratulations, and don’t give up.

Best regards,

THE

[DSeid]

@JustinC

That’s what he was saying; you conserve overall energy by only working at 60% of capacity …

And yes, if want to conserve energy, i.e. burn the fewest calories for the most total distance covered/work accomplished, we are most efficient and can go the longest while in lower (maybe not 60% but not too much more) zones. Important in a survival situation. Most people though are not aiming to burn as few calories as possible when they exercise.