Questions about me loosing weight and how to interpret the data..

[The Stigenator]

So I have been working out on and off the last few months, though i must say the last 8 weeks or so I havent done much so all that i lost i seem to ahve gained back.

I have a blood report / physical in january, so i want to do good in that one. My chloestrol and Tri Glycerides are high.

In July when I did the blood report i reported the following:

TriGlycerides: 389
LDL: 189
HDL 39

In September I had my doctor run an blood report, in that time period I had dieted (cut out carbs, and was eating better)

Triglycerides: 289
LDL: 182
HDL: 39

I want to bring my LDL and TriGlycerides even lower by the time my mid january blood report and physical is at.

So I have been eating healthier (not much carbs, reduced carbs), fruits and vegetables.
I work out for 20-30 minutes a day. I burn anywhere between 140calories to 200 calories (20-30 minutes), and 44fat - 59fat.

What is the translation between calories and fat? Does 140 calories = 44fat burned?
I weigh 180 lbs, before i quit dieting (around end of october) I was 170lbs, now i am 180. I need to lose weight, tone up and continue to do better in health. Everything else for me is good except the weight and the lipid panel.

What should I do? I was thinking cut out meat (i eat lean turkey and chicken). I know i need protein for muscle building and since i walk / use free weights i will need something to let my muscles heal. I wanna lose atleast 15-20 lbs and keep it at that.. i will be happy at 160lbs and keeping it there.

TGG

 

[daveshel]

The analysis is two-pronged: You want to lose weight, you must burn more calories than you consume. That said, the answer to that prong may be found in the other, which is more complex, but in satisfying it, you might be able to lose weight as well.

In July, I had some scary numbers.

Triglycerides 210
Total cholesterol 242
LDL 159
HDL 48

I also had high blood pressure. I started by cutting out salty snacks. I started eating oatmeal maybe 5 times a week. I ate salads most of the time and limited meat to 2 - 3 times a week. I cut out sugar as much as possible and cut my alcohol consumption by almost half. The thing that was counterintuitive and was hard to relearn was not simply trying to avoid fat, but making a conscious effort to eat poly and mono fats. I made sure I got lots of exercise - one long hike and one power hike each week if possible, and lots of elliptical in between. (Hiking burns 4-500 calories/hr in my weight range. A power hike is an hour of hiking fast and long hikes can range upward to 4-5000 calories. My elliptical measures calories and my workouts average around 400.)

In November my numbers were much better.

Triglycerides 89
Total cholesterol 202
LDL 61
HDL 132

I lost 15-20 pounds in the process. My doc was amazed by the difference in the LDL, which brought the ratio to a pleasing 3.4 in a short time. I did eat considerably less, but this was no problem because I broke out of the insulin spike cycle that I'm convinced keeps America obese: if you feel hungry after eating, this is not really hunger. Your body is secreting an excess of insulin as a result of what you previously ate and it fools you into thinking you're hungry again. I suspect that your triglycerides suggest that you are going through the same thing. Allowing this cycle to continue unabated can lead to diabetes. You didn't mention your age, but I'm 51 and feel that I may have dodged a big bullet with this turnaround.

I think my change in diet allowed me to get more benefit from my increased exercise. Kind of a synergistic effect. Anyway, I can't wait for this weekend's long hike!