Community Chat

[Porcelain]

---

@Melbalee wrote:
My husband passed away from cancer about a month before co vid hit. I have gained 15 lbs since then. My Dr thinks it is from stress.
Any ideas you sweet ladies on how to loose this? My cloes don't fit etc. I work out but my gym just opened again.
Thanks in advance

---

I'm sorry for your loss. Of course you've been feeling stress and all sorts of things!

I gained some weight in the past couple years and have lost most of it in the past year. It crept up on me. I am still working on the rest and it is slowly melting away.

My first bit of advice is make sure you do have some nice clothes that you like that fit. Don't punish yourself by refusing to buy clothing in a larger size. You deserve to treat yourself like a queen no matter what size you are.

Second, commit to a short manageable but reasonably challenging workout routine every day. Both aerobic and muscle strengthening. When you can feel and see your body changing for the better day by day, it improves your mood and self esteem like nothing else. You can bear the extra weight as you progress because you know you are on a path of improvement that keeps getting better and better.

It needs to be something you do privately every day, in addition to walks and going to the gym etc.

Think of it like showering or brushing your teeth. If you had to shower or brush your teeth at the gym or a park, would you get in a shower or tooth brushing every single day or even every other day? Same thing with exercising. Gym memberships are good, and the social aspect is wonderful. But they are not a replacement for a daily morning exercise routine. They are an addition to it.

[hckynut]

@Melbalee 

Very sorry to hear about the loss of your husband, my condolences to you and all his loved ones. 

Many people put on weight because of the virus, and going through this type loss certainly can add to that issue.

Whatever exercise you can do, like walking or other exercises that increase your heart rate can help. Of course there is your food selections and quantity that also must be factored onto it.

Since your gym is open again you might go back to what worked to keep your weight in check prior to the virus shutdown. Obviously start doing much less than where you left off.

It takes time to lose weight(fat tissue, not water weight), so be patient and if you stick with it you will be successful.

My best to you during this very sad time for you.

hckynut(john)

[Melbalee]

Thank you so much...John. I really appreciate it.

[Shanus]

@hckynut   ITA. I will say that adding light weights (5lbs. in each hand, etc.) will help someone lose weight since muscle helps burn calories faster. 

Many decades ago, my doc suggested this as a "trick" at the grocery store: When you walk in, go all the way to right (only fruits and veggies), then across the back of the store for chicken/fish and then down the far left (usually dairy) for eggs, low fat cheeses and yogurt. He said if you avoid the middle aisles, you're skipping all the canned and processed and snack foods. It's really helps me most of the time.

[ECBG]

---

@wonderfulworld wrote:

15 lbs is really not very much...especially with all you have been through. They don't call it comfort food for nothing! Condolences to you.

---

@wonderfulworld 

Fifteen pounds is enough to get control, as it is TWO dress sizes and the gateway to 20 pounds.

[ECBG]

@hckynut 

John, a question please if you don't mind.  

How do you determine when it's time to increase the laps , time, or whatever?  Many thanks for all of your help.

[elated]

Condolences on your husband. I bought a stationary bike that has cords that are attached. I love my bike. I work out at least 5 days a week and get to my 10,000 steps. I watch what I eat. I have lost 15 lbs. I still need to lose more. Diets don't work for me but cutting sugar and eating more protein, fruits and vegetables help. I drink 70 oz of water per day. It is slow but steady. Just try to maintain a positive outlook. Take care of yourself.

[hckynut]

@ECBG 

Most Sports Exercise Physiologists use one's Heart Rate Recovery to measure a person's physical fitness. That is what I have used for decades.

I used it for all my training for my many Road Races, and also for my recovering from my very long list of serious medical setbacks. Been wearing Polar Chest Strap Heart Rate Monitors for over 30 years now, and that is what am using at the present every time I ice skate.

Most agree that varying your pace(called intervals), which increases you HR for short periods of time, or a specific distance, works best for many. You say walk faster for 30 seconds or a minute, then return to your regular speed. You can do that throughout a walk, or just a few times, either way will help increase your overall fitness, including stamina.

To simplify this use your judgement. When you feel what you are doing, increase your speed, and or do it for longer periods of time. Your body adapts to doing the same thing, and when it does it is working less to do the same thing. You want your body to work a bit harder as you move along towards whatever goal you may have set for yourself.

No need to use my more specific way of monitoring my work load, but I believe my HR Monitor is almost a necessity, because of my 2 heart attacks. I limit my Maximum Beats Per Minute to a certain number, and i try to not go past the number of BPM.

Hope out of all of this something i said helps you understand a way that might work for you in understanding when to increase your body's work load, and for how long a period or distance.

hckynut 

[Shanus]

---

@hckynut wrote:

@ECBG 

Most Sports Exercise Physiologists use one's Heart Rate Recovery to measure a person's physical fitness. That is what I have used for decades.

I used it for all my training for my many Road Races, and also for my recovering from my very long list of serious medical setbacks. Been wearing Polar Chest Strap Heart Rate Monitors for over 30 years now, and that is what am using at the present every time I ice skate.

Most agree that varying your pace(called intervals), which increases you HR for short periods of time, or a specific distance, works best for many. You say walk faster for 30 seconds or a minute, then return to your regular speed. You can do that throughout a walk, or just a few times, either way will help increase your overall fitness, including stamina.

To simplify this use your judgement. When you feel what you are doing, increase your speed, and or do it for longer periods of time. Your body adapts to doing the same thing, and when it does it is working less to do the same thing. You want your body to work a bit harder as you move along towards whatever goal you may have set for yourself.

No need to use my more specific way of monitoring my work load, but I believe my HR Monitor is almost a necessity, because of my 2 heart attacks. I limit my Maximum Beats Per Minute to a certain number, and i try to not go past the number of BPM.

Hope out of all of this something i said helps you understand a way that might work for you in understanding when to increase your body's work load, and for how long a period or distance.

hckynut 

---

@hckynut   I agree with your assessment, but have simplified it a bit as I've gotten older. Whether I'm walking (what I think is fast, aerobic) or lifting weights, when it begins to feel too easy, that's when I increase my pace. With weights, I don't increase the 5lbs.-8lbs., but increase the reps when it seems I could be doing more. With my heart rate, I can pretty much tell I'm "there" when I begin to huff and puff. 

[NickNack]

@Melbalee   I am so sorry for the loss of your husband.  I can only imagine how hard that would be.

I am sure your doctor is correct that stress is the cause of your weight gain.  I wanted to ask, though, if you started taking any new medications at that time?  Did you start an antidepressant?  If so, look up the side effects of the new med.  Many of them, including antidepressants, can cause weight gain.  You can still get it under control, but you just need to be aware.