Can I See Results in a Month?
By: Jen Mueller,
SparkPeople Blogger
2/6/2009 10:01 AM
: 156 comments
This is the time of year when well-intentioned New Year's resolutions start to get tough, and many of us begin falling back into old habits. One reason for this could be unrealistic expectations. You've been working out and eating right for over a month now, and so far you have only seen a small change on the scale. No sign of the 6-pack abs you're working toward, and you're not getting the compliments from family and friends you would have expected by now. But is a month really enough time to start seeing results? How long and how much effort does it take to start seeing real changes in your body?
A new study from the University of Wisconsin recruited sedentary people for a six-week exercise program to see if others would notice any change in their bodies after the six weeks was over. Volunteers were photographed wearing bathing suits and then were randomly assigned to one of three groups: cardiovascular exercise, strength training or no physical activity at all. Six weeks later, they were photographed again.
The volunteers were men ages 18-40. Their heads were blocked out of the photos, and the volunteers and judges rated each person's body on a scale of 1 to 10. Overall, their ratings barely changed after the 6-week period. Not surprisingly, there was also little change in body fat and measurements over this time.
Six weeks probably isn't enough time to see dramatic physical results when it comes to a diet and exercise program. Although it could take six months or more to see the kind of before and after pictures you're hoping for, the good thing is that there are benefits you should start seeing within the first few weeks of changing your lifestyle. For example, better sleep, less stress and more energy are immediate benefits of regular physical activity and a healthy diet. Keep in mind that you didn't gain the weight overnight, and slow changes aren't necessarily a bad thing. Losing weight slowly ensures that a higher percentage of the loss is coming from fat instead of muscle, and also makes it much more likely that you'll keep the weight off for good.
Do you struggle to stay motivated when you don't see immediate results? How do you stay focused and on track toward your goals when this happens?
A new study from the University of Wisconsin recruited sedentary people for a six-week exercise program to see if others would notice any change in their bodies after the six weeks was over. Volunteers were photographed wearing bathing suits and then were randomly assigned to one of three groups: cardiovascular exercise, strength training or no physical activity at all. Six weeks later, they were photographed again.
The volunteers were men ages 18-40. Their heads were blocked out of the photos, and the volunteers and judges rated each person's body on a scale of 1 to 10. Overall, their ratings barely changed after the 6-week period. Not surprisingly, there was also little change in body fat and measurements over this time.
Six weeks probably isn't enough time to see dramatic physical results when it comes to a diet and exercise program. Although it could take six months or more to see the kind of before and after pictures you're hoping for, the good thing is that there are benefits you should start seeing within the first few weeks of changing your lifestyle. For example, better sleep, less stress and more energy are immediate benefits of regular physical activity and a healthy diet. Keep in mind that you didn't gain the weight overnight, and slow changes aren't necessarily a bad thing. Losing weight slowly ensures that a higher percentage of the loss is coming from fat instead of muscle, and also makes it much more likely that you'll keep the weight off for good.
Do you struggle to stay motivated when you don't see immediate results? How do you stay focused and on track toward your goals when this happens?
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Comments
Now I know better. This time since I have more info in my hands (and my head) I know that I have to work steadily for it to actually show on the scale. I know that it kinda shows on the fit, my clothes are fitting loser and I can wear some other things I was not able a few weeks ago when I started but I have lost only 2.5 lbs... Not exactly what you want to see after almost 4-5 weeks, but it is ok. I feel like my body is fighting it and I will not let it win, I will. I am going to persevere and conquer...
- 3/15/2009 8:49:51 PM
dt/whdt.cgi ) It is great!!
I also recommend a site called "How to lose weight with a Spreadsheet and a Website" which is based on the Hacker's Diet but is a much simplified version of it: http://jeremy.zawodny.com/blog/arch
ives/006836.html
Both these sites put a lot of things into perspective.
- 3/3/2009 12:33:26 PM
By January, my jeans were so tight that I was changing into sweats as soon as I got home. There's a pretty good chance that my weight actually went up during December, but I was too much in denial to find out. And even *if* the weight in January was the same as what it had been a month earlier in the doctor's office, I had still lost 4-5 pounds, averaging about a pound a week. I'm 47, and since turning 40 my weight loss has slowed to a crawl so losing a pound a week is a major achievement.
Meanwhile, those jeans that I had almost outgrown are now fitting me comfortably. I still have quite a ways to go, but I realize that it's going to be a while before the changes are readily apparent; from the thread "How many pounds until others noticed" I gather it's going to take a good 15-25 pounds before the weight loss is noticeable to observers. So I'm focusing on the very tiny but noticeable changes that *I* can see, and reminding myself daily about them. Every day I don't have to struggle to button my jeans is a day closer to my final goal!
- 2/25/2009 12:08:27 PM
I'm working hard so that I can really see the results soon! My next swimsuit picture I scheduled is due at the end of the month. I hope I can see some changes. - 2/11/2009 3:12:18 PM
I have made some great food and excercise changes since 1-1-09 and I have actually worked quite hard with little visible results and I have to admit I was starting to get discouraged.
I would have like to have at least lost 10 pounds but Im gonna keep doing what Im doing and I know in time the weight will begin to come off.
Also, one of the comments mentioned using a tape measure.
That sounds like it might be a good idea.
I also feel I may be excercising too hard and retaining fluid so after reading this, Im gonna chill out a little and be patient and be proud that Im taking the right steps towards a healthy life and weight.
Just the fact I have done this for a month and Im loving the walking is a Big SUCCESS for me!!
Mentally, I have already lost some negative weight!! - 2/10/2009 8:44:19 PM
After my first week I lost 1.5 lbs, then BOOM gained it back and another pound over the weekend. The thing is, I couldn't tell that I'd lost any weight, so it was somewhat inspiring but I kinda felt like I was inadvertently cheating the scale somehow. I've been at it for a month now and I'm back to that 1.5 lbs thinner than when I started but I could tell before I got on the scale. It's not just something random like water weight. I feel my clothes are just slightly less binding. And good grief, not having marks on your body where the waist band of your "fat pants" were cutting into all day is a reward in itself.
- 2/10/2009 10:42:03 AM
once a month. That lets me know for sure if things are really moving! - 2/10/2009 7:29:22 AM
Hopefully, 10 pounds won't be a major struggle to lose by the summer time. I gotta look good for my potential trip to Cabo, Mexico! - 2/9/2009 11:11:54 PM
I do hate looking at myself in the mirror, I am my own worst enemy but when I feel like just giving up I remind myself that I can do all things through Christ who gives me strength. I know for my health I have got to lose weight and if I want to look cute in summer dresses and victorias secret stuff I have got to do something about it, I have got to stop whinning and just keep working toward my goal. I also pray and ask God to help me see myself as he sees me. I love my husband to death but he is a total man pig and shallow when it comes to the outward apperance. I always feel to him as If I will never measure up to his standards. I need to focus on how God sees me, my health, and how I view myself because really it is about what you believe in yourself not how others view you.
My self worth has to come from within, no one can give that to you but you and God. - 2/9/2009 4:33:20 PM
Having said that, the way I keep on track is simple. Though my eye watches that needle on the scale, I try to come up with new physical challenges that force me to work out more than I would otherwise. I'm currently trying to run a 10k race in under an hour. I know I'll be better able to do that if I'm lighter, so it's having the side benefit of reinforcing my diet. Between the running workouts and watching what I eat, I'm continuing to make slow but steady progress. Coming up with new goals and challenges is what keeps me committed. Otherwise, I'd get bored. - 2/8/2009 10:12:14 PM
THAT'S GOOD- is a healthy loss..please don't get discouraged and say "I lost ONLY 2 pds this week"
The Biggest Loser show is extreme, and is not 'real life'. Unless you can drop everything you are doing (family, home, job, church, hobbies etc) and do *nothing* else but go away somewhere and concentrate only on weight, you will not see those results as they do on television - 2/8/2009 8:07:58 PM
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