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Old 02-12-2011, 08:26 AM
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"Cinch" diet/life change- Tips for effective weight loss

Hi everyone. I need to get other people's opinions on my situation. I started a little over a month ago on this "diet", but to me, it's really a life change (But that sounds weird to say to people). I've been overweight for almost 3 years now. When I started the diet, I was about 30-35 lbs overweight. The "Cinch" diet is based on the principle of eating organic food, low to no salt, and basing each meal on 5 food items: produce, whole grain, lean protein, plant-based fat, and spices. Instead of using salt and other bad for you seasonings, naturally flavor your food with things like cinnamon, garlic, italian seasoning, pepper, etc. All of these items together promote fat burning and antioxidants. Anywho, I love the food I eat and I feel totally satisfied. I even get to have dark chocolate once a day. It's a perfect diet for me because I am never eating something I don't like and it teaches me correct portions and good food choices.

I have lost 15 lbs so far on this program. I lost all of it within the first 3 weeks. But I have not lost a single pound in the last week. I have not changed anything and I know my body is not at its "ideal weight".

The plan also promotes exercise in the form of walking. Now, I admit that I have not added any exercise to my life since beginning the program, up until a few days ago. I knew that I needed to start doing something physical so that my body would start changing again. So, I started running for 20 minutes a day and then lifting weights, muscle toning, and doing some light cardio like jumping jacks 5 days ago. I have still not even lost a single pound and it's beginning to worry me.

I know that I feel great and I can definitely see the differences in my stomach and legs as well as feeling healthier within my body.

My big question is, can I be doing something more? Is there anything I can do that will help me see more results? I need to lose at least 15 more pounds to be at a healthy weight. I know that I just started working out and perhaps 5 days isn't enough time to see any difference in terms of weight loss. I have always been someone who needs almost immediate results and with this program, I tell myself that it's not a quick fix, it's a life change and it will take time to get where I want to be. It's hard to change when you've had a mindset for so long

Any feedback would be wonderful. For more info on the "Cinch" diet, see Cynthia Sass Official Website - Cinch!. Thank you!
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Old 02-13-2011, 12:09 AM
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I have some questions for you. What is your fluid intake like (how many liters a day)? What kind of beverages do you drink? Generally in the first few weeks, it's the water weight that drops off, that's the fast results. Dieting alone will not decrease weight efficiently, exercise is also key to eating well. Remember muscle tissue is heavier than fatty tissue so if you are gaining muscle mass there will be slight decreases on the scale or even an increase.

What is your calorie expenditure to calorie intake? Try a program like FitDay - Free Weight Loss and Diet Journal which is free to keep track of calories. You are gonna need a higher calorie expediture than calorie intake to see a loss. 3500 = 1lb so if you expend 500kcal a day through diet and exercise theoretically you will lose 1lb in a week.

These are just some things to think about.
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Old 02-13-2011, 08:01 AM
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I have consumed only water over the last month. I have had maybe 5 8oz cups of green tea (included in the diet because it promotes calorie burning) with minimal to no raw sugar added. I have only had 4 8oz cups of regular coffee with 1 packet of raw sugar and no creamer added. But I basically have been drinking average 5 8oz glasses of water per day. No sodas or alcohol. I know I'm supposed to be drinking 8 glasses a day, but I feel that I can never consume that much liquid.

I don't know what my expenditure to intake is...I don't really know how to tell. I used to be obsessed with counting calories, but with this plan, I was confident I didn't have to because it was all food that was strategically put together and healthy for you. I feel that 15 pounds would be a lot of water weight to lose.
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Old 02-13-2011, 04:40 PM
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Water weight tends to fluctuate daily around 5lbs, give or take a little. So within that first month or so, you lose most of the water weight plus shrink fatty tissue (fat cells never disappear, they only get smaller). 1litre (32oz) of water or any beverage approximately equals 2 pounds or around 1kg. If you are not urinating regularly, this can add up quite quickly. Women are supposed to get an average of 2.2liters (approximately 72oz) of any type of beverage even if it is soda (which is not recommended) daily to stay hydrated.

Try FitDay - Free Weight Loss and Diet Journal to calculate your calorie intake to expenditure, it's really good program to see how you are doing. You input what you eat daily plus activities to see the difference. The 15lbs that you lost in the first 3 weeks is not all water weight, maybe a third, but it always decreases fast in the first month and after that it gets harder. Stay committed and you will see results.

Last edited by Kubz; 02-13-2011 at 11:15 PM.
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Old 02-13-2011, 06:28 PM
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I personally use LIVESTRONG.COM - Lose Weight & Get Fit with Diet, Nutrition & Fitness Tools (I just recently started tracking calories, so I'm no expert), but it really is a good idea to track calories too. Livestrong calculates how many to eat per day to lose 1, 1.5, or 2 lbs per week. I do the 2 lbs per week one but I'm only losing about 1 lb/week.

Anyway, though some people think you'd be doing enough exercise, I personally think 20 mins is good for someone that is already at a healthy weight and to maintain healthy body functions. It isn't enough for someone trying to lose weight. I think 45 minutes is ideal. HOWEVER, if that is too overwhelming, don't do it. You'll just end up not exercising at all and be in a worse spot than you are now. I can't do an hour of running because I think it's the devil. I can bike, row, etc and be much happier and willing to do it the next day.
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Old 02-13-2011, 06:57 PM
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Quote:
Originally Posted by chubbs View Post
I personally use LIVESTRONG.COM - Lose Weight & Get Fit with Diet, Nutrition & Fitness Tools (I just recently started tracking calories, so I'm no expert), but it really is a good idea to track calories too. Livestrong calculates how many to eat per day to lose 1, 1.5, or 2 lbs per week. I do the 2 lbs per week one but I'm only losing about 1 lb/week.

Anyway, though some people think you'd be doing enough exercise, I personally think 20 mins is good for someone that is already at a healthy weight and to maintain healthy body functions. It isn't enough for someone trying to lose weight. I think 45 minutes is ideal. HOWEVER, if that is too overwhelming, don't do it. You'll just end up not exercising at all and be in a worse spot than you are now. I can't do an hour of running because I think it's the devil. I can bike, row, etc and be much happier and willing to do it the next day.
lol, ita. i try to read while on the elliptical to make it go faster and convince myself to go (although recently ive been studying). 15 lbs is great so far. stick with the working out. its not uncommon to do an hour of working out 5x/wk to see results. the more the better obviously (to a point...)
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Old 02-13-2011, 10:31 PM
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Quote:
Originally Posted by chubbs View Post
I personally use LIVESTRONG.COM - Lose Weight & Get Fit with Diet, Nutrition & Fitness Tools (I just recently started tracking calories, so I'm no expert), but it really is a good idea to track calories too. Livestrong calculates how many to eat per day to lose 1, 1.5, or 2 lbs per week. I do the 2 lbs per week one but I'm only losing about 1 lb/week.

Anyway, though some people think you'd be doing enough exercise, I personally think 20 mins is good for someone that is already at a healthy weight and to maintain healthy body functions. It isn't enough for someone trying to lose weight. I think 45 minutes is ideal. HOWEVER, if that is too overwhelming, don't do it. You'll just end up not exercising at all and be in a worse spot than you are now. I can't do an hour of running because I think it's the devil. I can bike, row, etc and be much happier and willing to do it the next day.
I'm only running for 20 minutes but I am toning and doing other cardio for almost 30 minutes after the run. I've never been a "runner", so I think starting out with 20 minutes a day is a pretty good start..
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Old 02-14-2011, 10:18 AM
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Yeah, it is (and 15lbs is great too). But, you said "My big question is, can I be doing something more? Is there anything I can do that will help me see more results? " So, my answer still stands.
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Old 02-14-2011, 07:31 PM
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Yeah, it is (and 15lbs is great too). But, you said "My big question is, can I be doing something more? Is there anything I can do that will help me see more results? " So, my answer still stands.
You're totally right and I appreciate all the help.
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Old 02-15-2011, 06:55 AM
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You also might want to try to increase the amount of time that you are doing cardio. I had never EVER been a gym rat nor had I really exercised with any sort of routine or schedule- but I started working out with a treadmill last January. I try to do at least 30 minutes each time I'm on there. Your body will burn fat the whole time you're doing cardio, but if you can stretch yourself to 30 minutes or even more, you are going to see better results. After 30 minutes your body starts burning fat at a higher rate.

Don't be discouraged by the thought of longer than 20 minute cardio workouts. I'm not suggesting that you run the whole time. Do what you can. I usually run for 3 minutes and then walk fast for 2. It makes the workout go faster for me because it breaks it up into mentally (and physically) more digestible chunks. Other times I will run for 2 miles and then do the walk/run cycle until I have reached my daily goal. It doesn't have to be horrible. I really am not a fan of running, but my treadmill has totally changed me and my body for the better. So I consider it "me" time and something I'm doing to make me better and healthier.
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Old 02-18-2011, 12:40 AM
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Hi! I thought I might try and help a little in this section as my dad is a personal trainer and my aunt is a dietitian. If you have any specific questions feel free to PM me and I will ask them for you!

Anyways, simply put the only way to lose weight is to burn more calories than you take in. It is helpful to keep a food/workout log. The body naturally burns 1200 calories a day while being stationary. But of course you are moving around so you will have to eat more than that. This can be hard to calculate as some people's metabolisms are faster than others.

But some tips to keep your metabolism going: eat in the morning, don't skip breakfast.
Workout in the morning, it kick starts your metabolism and gives you energy!
Eat SMALL meals every 2-3 hours depending on what time you wake up and go to sleep.-this keeps the metabolism from slowing down because if there is a big gap between meals the metabolism slows down to preserve energy. But because you are eating constantly you should never eat to the point where you are "full" you should only eat until you are no longer hungry.
Eat lean proteins/veggies/stay away from white starch because it breaks down into sugar (your meal plan sounds good ).
Drink enough water.


Also when you workout you shouldn't stick to a routine for very long or you will plateau. So switch up your workouts every couple weeks. And if you are working out every day you need to work on different body parts. IE: arms on monday, legs on tuesday, abs on thursday. This gives the different muscles time to rest and heal and become stronger. If you are working out the whole body in one day then only workout every other day.

And I agree with the person above who said that 20mins a day isn't enough to lose weight. Unless it is really hardcore! The most effective workouts for losing weight involve a lot of cardio. If you have a bike I would suggest riding it as much as possible, even to work, etc if possible. Biking also tones your legs and abs-yay!
**also, it's not really healthy to loose more than 2 or 3 lbs a week...


And when you start working out a lot do not be discouraged if you gain weight because it could be muscle weight. Muscle weight weighs more than fat weight.
The best way to determine your goal size is by relying on measurements and body fat/muscle % calculators, not weight. If you look great and fit into the clothes you want to, ignore the number on the scale.

I hope that was somewhat helpful
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Old 02-18-2011, 01:56 PM
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That was really helpful, LilDenimLover. Thank you so much! I will definitely take the information about working out into account. How much time per day should I spend working out? What is the ideal amount of time I should spend running? In terms of running or quick walking, is one better than the other? Right now, I run at about 4.2 MPH on the treadmill for 15 minutes and warm up with 5 minutes fast walking. Some days it is easy to run the whole time and other days it's hard to make it past 12 minutes.

I've been keeping a log of my food intake per the suggestion of several people and it has been very helpful. I haven't stepped back on the scale in almost a week though because I want to give my body time to change and not freak out if nothing has happened.

I'm so excited for this weather and I think that once it's consistently beautiful out there, I will break out my bike. I can't wait for sunset evening bike rides
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Old 02-18-2011, 03:05 PM
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It isn't really how long you workout but how intense you workout that will matter. Walking for an hour won't equate to doing a spin class for an hour, etc. Id say if you are working out at an easy pace than 45min-2hr is a good workout. If you are doing some hardcore weight lifting/cardio/core exercises etc then half an hour to an hour is good. You can always do more of course.
Running will work the body more than quick walking, but you can go back and forth to make it easier (its actually pretty good to switch back and forth).

Some other fun forms of exercise are dancing, swimming (great for you lungs), and playing sports. My personal favorite form of exercise is pilates because it tones the whole body without creating bulky muscle.

Oh, and its great that you warm up first! Working out is much easier/better if the body is hot and loose (thats why bikram yoga is popular). And remember! Do not forget to stretch after you workout!! Stretching before working out is good, but stretching after is extremely important.
**Here is a link to why stretching is so important: Why stretching is so important to fitness: Health, Beauty, and Fitness

If your muscles start to get too tight I would suggest foam tube stretching. Foam tubes are hard tubes that you lay on in certain angles, rolling back and forth. You are supposed to stay at the spots that hurt the most (and trust me it hurts). What it does it loosens up the muscle and brings circulation to the area.
Heres a link that shows foam tube stretching
YouTube - How to Stretch Your IT Band and Glutes | Foam Roller

And really, anything you need more explanation on is sure to be found on youtube
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Old 02-18-2011, 03:47 PM
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Okay. Thank you for all the tips. I think my borderline ADD is the biggest hinderence to the length of my workouts. My brain can't stand doing one activity for too long a period of time. I will work on upping my workout lengths and let you all know in a week how everything is going. Thanks for everyone's help!
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Old 02-18-2011, 04:10 PM
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I get bored working out too lol, I find it easier to spend longer time there if I
bring a friend, bring a book or magazine to read, bring IPOD (upbeat fast music helps the most).
and you dont have to spend the whole time on one thing.
I usually warm up on the bikes and the row machine. Then stretch and do some stairs or elliptical. Then I go do core exercises +crunches/backwards crunches/side crunches, step ups, jump rope, balancing positions (working with medicine balls) etc, and then I go do some free weights on arms and thighs.
Good luck!!
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Old 03-01-2011, 06:35 PM
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Just an update for everyone. I've taken a mix of everyone's advice and stepped up my workout routine. I'm running every other day, for between 40 and 50 minutes. I keep the TV on and some music in my ears so that my senses are fully occupied at all times (this helps so much). It has worked and i've lost a couple of pounds since I started. Thanks everyone and i'll let you know in a bit how everything is going!
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Old 03-02-2011, 02:08 PM
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good job!!!
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Old 07-30-2011, 05:44 PM
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I just bought this book. I'm excited to try it! How are things going weight wise Mary? I noticed you were looking pretty skinny in the WAYWT!
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