WaistAway87's Journal

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16 February 2021

I need an opinion FS fam!

In the last 3 weeks I have hit a weight loss stall in the scale, my average weight is still 70.5kg (average calculated over a week to mitigate daily water fluctuations) - so no movement at all really, it's super frustrating when you put in the consistency hard work.

Exercise wise I have been walking around 7km a day at least 3 days a week (I say at least because the weeks of rain did me in a bit, it would otherwise be more) since the beginning of the year - mid January l started a pilates class, one hour at least two times a week with an instructor (it is absolutely kicking my ass - I have pain this morning in places that shall not be named).

Two weeks ago I measured both arms + waist + hips at widest places + both thighs = 378.5cm (waist 86cm)

This morning out of frustration I decided to check my measurements again, same spots as above 364cm (waist 83cm)
!!!!!!!! Yay!!!!!!!

So your opinion - do you think this is a weight loss stall, am I stalling on the scale because muscle is replacing fat? I follow a keto lifestyle, what do you guys think?

Thank you


15 February 2021

Read an article today that was really interesting, particularly related to caloric restriction (below 1000 calories per day) and the long term affects on the body

A few key points from the research listed below. I think the main takeaway is don't starve yourself for short term gains and long term damage.

Research has demonstrated that dieting, or the restriction of caloric intake, does not lead to long-term weight loss. This study tested the hypothesis that dieting is ineffective because it increases chronic psychological stress and cortisol production – two factors that are known to cause weight gain. Further, this study examined the respective roles of the two main behaviors that comprise dieting – monitoring one’s caloric intake and restricting one’s caloric intake – on psychological and biological stress indicators.

Research suggests strong connections between stress and weight gain through elevations of cortisol regulated by the prolonged activation of the HPA axis and resulting insulin resistance (12–16).

Dieting is likely psychologically stressful. As dieting, by definition, is an act of restriction of eating, this deprivation elicits negative emotion. Dieting involves not merely resisting temptation, but also a physically aversive feeling of being hungry. Reviews of dieting studies have documented negative emotional consequences of dieting such as depression, anxiety, decreased self-esteem, nervousness, and irritability (17).

The relationship between dieting and both perceived stress and cortisol has been investigated in cross-sectional and longitudinal studies. For example, in a study of 17,159 adolescent females, French and colleagues found that dieting five or more times in the past year was correlated with emotional stress in Whites, Blacks, and Asians (17). Researchers have long known that fasting and starvation are associated with an elevation of cortisol or failure to suppress cortisol after a dexamethasone suppression test (19–21). In addition, studies have found that higher dietary restraint (a measure of dieting2) is associated with higher 24-hour urinary free cortisol concentrations, and cortisol-creatinine ratios, salivary cortisol, and cortisol awakening response (22–24).

Dieting is one of the most common behaviors used to control weight. This study suggests that dieting may, however, potentially be deleterious to psychological well-being and biological functioning. Specifically, this study found that monitoring one’s diet increased perceived psychological stress, and restricting one’s caloric intake increased total daily cortisol. These findings lend support to the idea that stress may be a mechanism of diet failure.

Restricting, on the other hand, increased the total cortisol output among the participants, consistent with previous research (23, 33). This finding may seem unexpected, as restricting caloric intake can trigger mechanisms to reduce energy expenditure, including reduced corticotrophin-releasing hormone output, which, in turn, may reduce cortisol downstream (34). However, restricting caloric intake may be a biological stressor because one of the main functions of cortisol is to increase the availability of energy in the body. The stress resulting from restricting one’s caloric intake to a mere 1200 kilocalories, therefore, may have reduced the absolute amount of energy available to the body, therefore leading to increased cortisol output to release energy stores. Alternatively, the increase in cortisol under conditions of caloric restriction may simply reflect a biological freeing of energy that is entirely not stress-mediated.

In fact, dieters may not even realize that restricting their caloric intake produces a physiological stress response, as it does not lead to a perceived stress response. As a result, dieters may assume that their restriction is not harmful, and in fact persevere in what may be a physiologically stressful diet because they do not feel psychologically stressed.

The findings from this study provide preliminary evidence that dieting may not lead to positive outcomes in terms of stress indicators. This does not mean, however, that the implication is that individuals engaged in weight management efforts should disregard self-awareness of eating patterns or give up on the practice of portion control. Lifestyle modifications that include exercise and avoiding overeating (39) may be the most prudent approach for improving weight-related health.

12 February 2021

10 February 2021

10 February 2021

WaistAway87's Weight History

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