The Quick Fix for Losing Weight Does NOT Work…And You Sound Crazy

You sound crazy when you try your quick fix for weight loss. This will help you see it.
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Hi, I’m an Endomorph: Putting Together Weight Loss Puzzle Pieces

FitBitLearning My FitBit Data

I’ve had my FitBit now for a few weeks and really wanted to take the time to learn about the data, eat within calorie ranges to get into a caloric deficit, focus on drinking more water and getting more steps in. Overall I’m down about a pound and a half. Not bad, especially as I’m fully committed to the “slow and steady wins the race” mentality. I’m trying to balance in what I can sustain long term while also scaling back to actually be able to lose. A lot of what I’ve been learning is from the Half Size Me podcast, which I highly recommend if you are into podcasts and are trying to lose or maintain weight.

Anyway, so now that I feel I have a good grasp on that, I’m ready to focus on the types of foods I need to be eating. For my body. MyFitnessPal helps with that and I also did a ton of research to try to help get a good idea of foods for my body types. From there I planned by putting it into MFP to plan meals for each day this week. (If you have any fast ways you meal plan, please comment below!)

Body Types

In all of this research I learned about the three different body types: Ectomorphs, mesomorphs and endomorphs. After thinking about it, I’m sure I learned about these in school. They sound familiar.

Each of these body types requires different exercise and food routines for loss or maintenance. Of course, I’m en endomorph.

To learn about mesomorphs and ectomorphs, as well as endomorphs, Body Building has this nifty quiz and quick explanation on body tips to help you find what you are.

Endomorph Pros and Cons

Endomorphs diet plans

Photo credit: Sean MacEntee / Foter / CC BY

So if you’re a female endomorph like me, when tone, you’ve got curves in the right places. In general, you’re pear shaped, bottom heavy. You could be a little stocky and you might have shorter arms and legs. (Hi, that’s me, I’m 5’2″).

Worst of all, fat loves to stay around your midsection and thighs, which requires a diet focused on less carbs and more protein and healthy fats. Your metabolism isn’t going to be fast. This is so frustrating because when I was younger mine was fine, but as I’ve gotten older, that isn’t the case for me anymore. Hooray for aging.

When researching percentages of carbs, fats and proteins to consume daily, I’ve seen a mix. Fitwirr advises 25% carbs, 35% protein and 40% healthy dietary fats per day. Brainy Weight Loss has similar amounts and says to eat 30% complex carbs (starchy vegetables, brown rice or whole grains), 45% of protein and 25% of healthy fats.

So when losing, go into your MFP account–>Goals–>Calorie and Macronutrient Goals and revise it to match something similar to above. You really have to be patient and test out a few different ways.

As an endomorph, sugar intake needs to be avoided. URG, great. I love sugar. Oh, and simple carbs. My favorite too. Pasta, bread–oh that’s the best. Until it catches up to me.

“Avoid as much as you can all types of sugar (including all fruits except berries) and simple carbohydrates like white flour products and pasta, white rice, potatoes, because they cause a rapid rise of your blood sugar level, which, in turn triggers the release of insulin, the fat storage hormone. Never end your meals feeling completely full,” Brainy Weight Loss said.

The Two Ways to Look at Things

“If you’re an endomorph, you need to face the facts: You are insulin dominate, your sympathetic nervous system is sluggish and your carb tolerance is troubled,” explained Bandana Training. “You simply do not have the same genes as the skinny dude who can’t gain weight.”

So, I could look at this negatively. I’ll always have to work. Or, I could look at this positively. If I do the work, I can have a body like Jennifer Lopez or Kate Upton.

…okay.

Best Types of Exercise

Now the last piece to this puzzle is working out. If I’ve learned anything and haven’t done in a long time is to incorporate more strength training into my exercise routine. I remember listening to one of the Half Size Me podcasts where Heather, who hosts the podcast, said strength training is the one secret she wish she would have known about and done more sooner in her weight loss journey.  For endomorphs, this is crucial.

“Oh, but I don’t want to do strength training because I don’t want to bulk up!” you say? Throw that mentality out the window. Right now. Gone. Is it gone? It should be.

I once said that too because I didn’t know better. There’s a way to strength train to bulk up, which requires effort. But otherwise it helps you get lean and tone.

No, you might not see scale results quickly because muscle weighs more than fat. That’s why you need to take measurements my friend. I started doing that this year and it’s a great way to see your results. And you can use the app FitStream which will help you determine exactly where to take the measurements, log progress pictures, etc.

The Low Carb and Strength Training Thing Really Does Work

kettlebells

Photo credit: .v1ctor Casale. / Foter / CC BY

When I was thinking about the thinnest I was a few years ago (really kicking myself right now that I’m not there), I tried to think about what I was doing differently.

I realized I was doing strength training workout videos with some cardio, and focusing on low carb. Since moving to the city, I’ve been jogging. Which is great, but it’s obviously not what’s good for my body type if that’s only what I’m doing. I definitely will be incorporating more strength training into my routines.

I’ve lost this weight before, but obviously didn’t know enough because I thought I could venture out and I’m back to where I started. I finally feel like I have a good grasp on what to do to lose and maintain. Now it’s a matter of doing it. Knowing I’m an endomorph that loves sugar and carbs is going to be challenging… but knowing I can have a body like JLo’s is pretty awesome.

Most Importantly…

You have to find what works for you. All year I’ve been working to find this out. I’ve had my ups and downs but I know now. The cookie cutter diets might be convenient, but they aren’t sustainable. You have to remember if you want to lose weight you have to do something that can last long term. Why? Well otherwise, you’re going to end up where you started. Slow and steady really does win the race. It’s not fun getting there, but you have two choices. Try, or don’t. I’m going to keep trying. It might take some saying no to social events and working out when I don’t feel like it…but…this isn’t going to get done if I don’t do the work.

Featured image credit: SiroGraphy / Foter / CC BY-NC

FitBit – Week One Thoughts

I’ve officially had my FitBit Charge HR for one week. Being that it was $150, I was hoping it was money well spent (especially since I had cancelled my Weight Watchers).

Needless to say it’s been completely eye opening and I actually probably hadn’t been eating enough during the week or if I could actually get through a weekend without messing up.

Granted, I did go to a place in town last night and went over my calorie goal yesterday, I think I’ll be okay.

Before we went out I realized I was already two pounds down. There’s a certain weight that I won’t really feel I’ve made progress until I’m down (about five pounds), but even this two is more than I’ve seen in awhile.

I LOVE that I can just rely on the FitBit to tell me my caloric intake for the day. It takes information from the heart rate monitor on all your activity to determine that.

Plus, it’s encouraging to help you get in your 64 ounces of water in and 10,000 steps a day.

I always thought I was so far off based on what my iPhone said but I’ve been able to get them in and sometimes more every day.Then for the water, I thought that would be hard. It hasn’t been as hard as I thought. I’ve hit the goal five of the seven days I’ve had the FitBit! And the days I missed, I just needed one more bottle. If you drink a bottle (16.9 ounces) before work, one in the morning, one in the afternoon and then one at night with dinner or whatnot, you’re there!

I’ve always taken the time to plan each week, but had trouble with understanding caloric deficit. I mean the whole concept made sense, and I calculated my BMR online but that was just a number. That doesn’t take in account the different things you do in a day. That’s what I love about the FitBit Charge HR. It takes everything into account and adjusts my day.

I haven’t been starving this week. I’ve been pretty active even just taking long walks instead of jogging every night. I’ve drank more water during the day than I have in forever.

I will also plug everything into the app so it’s nice to have all one place. Others really enjoy using My Fitness Pal with it too which is a great idea. Since I was starting from scratch with something after canceling my Weight Watchers, I didn’t mind just using the FitBit app. It’s been very easy to use.

Best of all, I’ve seen a little progress. Hopefully that stays true through the end of the week but I’m already very happy with this purchase.

Changing Up my Weight Loss Journey

FitBitWeight Watchers has been successful for me in the past, so I stuck with it. I even went off of it for about half a year last year because I was close to my goal and thought I knew the basics enough to implement my own strategy with calorie counting mixed in with a lower carb diet which I think has been how Weight Watchers has helped me.

Then some things changed up health-wise and there I was. Back where I started.

It’s a terrible place.

Since Weight Watchers has been like a security blanket for me I went back to it. I think just over time I learned how to cheat the system maybe a bit, and maybe I over-did it on my freebies in terms of fruits and vegetables because at the end of the day some really do have calories.

I’d tried on and off since September of last year to really work hard and get back to at least closer to my goal. Needless to say I haven’t been successful. At all.

Albert Einstein said insanity is doing the same thing over and over expecting a different result.

That’s been me of the last year.

I’ll go in spurts where I’ll do a great job at working out, and eating right, then I’ll break if I get busy. I’ll just throw it out the window. And lately even if I am doing everything right, I’m sure I’ve been cheating my Weight Watchers. I’ll sometimes see how much of a serving I can have before the point value changes to the next number. Or I will fill my ninja blender with fruit for a smoothie–I’m sure especially the smoothies with bananas in it can add up.

I’ve been listening to the Half-Size Me podcast for quite some time now and it’s been so helpful to understand a lot about weight loss, what making a lifestyle change is all about, etc. In fact, that’s where I heard the quote above about insanity because Heather, the gal who runs the podcast, says that quite a bit. And it’s so true.

While the exact math of calories in and calories out isn’t totally accurate, I’m sure insanitybeing as close as possible while maintaining a somewhat low carb diet would be great for me.

Hence I threw off my security blanket this weekend.

I bought a FitBit HR and cancelled my Weight Watchers subscription.

I’m hoping that seeing the actual numbers will help me. I’m sure it will. I’m hoping it’ll help me on those days where I feel I just want to give up. I hope it will just be a great aid when I am feeling motivated.

In the Half Size Me community, and the other fitness group I’m a part of on Facebook, I’ve seen so many people overcome such great obstacles. It makes the 20ish or so pounds I want to lose seem so small. I wonder “Why can’t you just do it? Some people have lost 100, 200 or even 300 pounds! And you can’t do 20!?”

So I’m making a change in hopes to be successful. Get the results I want. I’ve had my thyroid checked again and I’m fine, so this is definitely all on me. My failures are my fault, and my successes are my own personal gains.

We’ll see how this FitBit goes. If you have any suggestions or helpful tips, let me know below in the comments!

I’ve been terrible about blogging just because I’ve been so busy lately but hoping things change soon–and I’ll definitely try to keep up with my progress.