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Author Topic: Low intensity weight loss
Mucus
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Alright, since I graduated and started working I've noticed a slight progressive weight gain.

Now, I know that there are problems with BMI calculations, but its the only handy measure I currently know of online. According to that, I've moved from roughly 21.7 to 24.4 in the last couple of years. I'm also aware that one can yo-yo diet by going too hardcore and then not keeping it up.

I've recently started trying to work on this by living closer to work and walking to and from work, and cutting back on my diet.

My questions are as follows:

a) Are there any better measures than BMI that are freely available online outside of a doctor's office?
b) How do you calculate an achievable and healthy range of weight loss (both lower bound and upper bound)?
c) How would you modify this when taking into consideration what would be possible with heavy exercise/dieting vs. light exercise/dieting?
d) What success have people achieved with low levels of exercise/diet change?

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Eaquae Legit
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You could join sparkpeople.com

It's the same principles as Weight Watchers (slow, constant loss achieved through life changes and healthier habits), but it's free and online. Also, there's a Hatrack group on the site. Join us!

(Not that I've been diligent these past few months... [Blushing] )

I really should add that sparkpeople does the sorts of calculations you're asking about automatically. You set your final goals, and it gives you the numbers you need to get there. If you start exercising more (as they suggest), the numbers change to reflect that.

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MattP
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Those scales that do resistive body-fat % measurements can give you a useful ball-park, but try to use it at the same time of day every day to get consistent readings.

My best success for losing a few pounds is just to eat a bit less and exercise a bit more. Switching to diet soft drinks alone had a noticeable affect, but there are other potential health issues with those.

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martha
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There are some fun and useful tools here:
http://www.ahealthyme.com/topic/calcarchive

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DeathofBees
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I found that allowing myself to eat the things I loved at the right times during the day allowed me to better metabolize the energy I was consuming. I can eat breads and other heavy-carb foods in the morning, but not after around 2 pm. I'll have a good, healthy dinner, but usually something with more protein than carbs, like a salmon fillet with a spinach and slivered almond salad (with vinaigrette....mmmmm....my mouth is watering!)

I also brush my teeth immediately after dinner to help myself remember not to snack all evening. I try to give myself a cut-off time of about 2 or 3 hours before bed so I've used my energy for the day. I sleep a lot better as a result.

Even without increasing my physical activity very much, I began to see results, not only in my weight, but in my energy level. It seemed a more natural and sustainable plan than a crash diet that would help me lose quickly, but I'd never be able to continue because I would be denying myself all the time.

Of course, the best weight-loss plan I've ever been on was breastfeeding on demand for 2 years, but I understand that option isn't open to all. [Wink]

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MattP
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quote:
Of course, the best weight-loss plan I've ever been on was breastfeeding on demand for 2 years, but I understand that option isn't open to all.
Yeah, I've tried that, but my wife just smacks me.
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