Author: Sorting Last Post on Top Message:
KNIBARG SparkPoints: (12,681)
Fitness Minutes: (11,146)
Posts: 216
9/10/12 7:57 P

I agree with the suggestion about doing your measurements if you have not already done so and to make sure you are eating in your calorie range. But, even if you don't see the results on the scale, the healthy changes you are making are affecting the inside! Keep moving forward! emoticon

NUKE64 Posts: 31
9/10/12 1:09 P

First off, you should be proud of yourself.

I started last spring to commute to work by bike about the same distance as you. I have a lot more too loose so my 30lb sucess so far isn't fair to compare to yours. I would guess its not muscle addition. I know I am a lot more hungry with my commutes but I track what I eat. By doing so, if I want something like a peanut butter sandwich I will have it and just make an adjustment somewhere else in my day.

Like you probably do, I need to add stregth conditioning but haven't done it yet. One step at a time.

Again, assuming you do it 5 times a week, you should be proud of biking 82 miles a week.

SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
9/10/12 12:13 P

Hi,

It took me over 3 years to drop 80 pounds, which for some people would have been deemed a failure. During that time I was on a 9 month long plateau where I literally lost and regained the same 5 pounds. But what I had to remind myself was no matter how long it was going to take me, I will ALWAYS have to be mindful of what I eat and I will ALWAYS have to exercise, so finding the balance during that time is what got me to where I am today (4 1/2 years) and I have for the first time in my 51 yrs kept the weight off. I no longer worry about every bite I take or a weekend that wasn't so healthy. This journey is about making life-long changes that will bring you life-long health results.

Hang in there!

Coach Nancy

ARCHIMEDESII SparkPoints: (139,255)
Fitness Minutes: (208,815)
Posts: 20,623
9/10/12 12:11 P

Online Now  • ))
COLLETTEAMY,

Are you tracking your food choices ? While you may have made some healthier improvements, if you're not tracking what you're eating, you may be eating more than you think. Most people don't realize how high calorie certain foods can be. The other problem is portion distortion. If you eat out at restaurants, those plates could easily feed 2-3 people, not one.

If you're not tracking your food, I would recommend doing your best to keep a log of the foods you eat. If you have been logging your food, would you be willing to let the spark community take a look at your food diary ? We could make suggestions.

One thing I notice whenever I look through member's food diaries, is how deficient many are when it comes to eating fresh fruit and veggies. If you find yourself craving certain foods, it may be because you're not eating enough "healthier" foods at your meals. Women have been spoon fed the notion that they have to starve themselves to lose weight. This is a misconception. If you want to lose weight, you need to eat. QUALITY of the food you eat not only has an impact on your health, but your weight too.

Fresh fruits and veggies are loaded with FIBER. Are you eating enough high fiber foods ? if not, eating more foods that are high in fiber will also help you control any cravings you have. Fiber is sating and helps keep a person full for longer. What foods are high in fiber ? Whole wheat bread has fiber. So do your fresh fruits and veggies.

You're from the UK. Do you eat WHEATABIX ? if so, that's got fiber. I think you'll find that if you can increase the amount of fiber you eat, that will help with cravings. Once again, fiber is filling and fiber helps regulate your blood sugar.

I would start by logging your food choices. That will give you an idea if you're getting enough of the vital nutrients your body needs to be healthy. I would increase the amount of fresh fruit and veggies you eat each day. Popeye never got fat overeating his spinach.

Exercise is important, but when it comes to weight loss, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy. In short, you can't outrun a bad diet with exercise. You'll be fitter, but not necessarily scale lighter.



BLONDEBETTIE Posts: 33
9/10/12 12:03 P

I have been at it for around 3 months and have lost a total of 6 lbs.. I know it is something, but not what I would like.. Very discouraged.

KYRSTINRO Posts: 945
9/10/12 11:48 A

hey, i'm also 5'2" and abt your weight...struggling to lose weight is an understatement right now ...

what i can think of is that you are building muscle mass so overall you might not lose weight BUT you might have lost inches. so measure and compare

also, make sure you eat enough for the exercise you do. cycling doesn't burn that many calories and in time your body gets used to it, so ideally you should wear a HRM to get accurate info

plus, keep the salt in check. it might bloat you.

are you eating complex carbs? enough protein? enough veggies? do you drink enough water?

SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
9/10/12 11:46 A

Colette,

Are you tracking your nutriton? Are you eating within the calorie range SparkPeople has set for you based on your data? While riding your bike to work is great, are you doing any other form of cardio and strength training? Remember the more you do an activity, as you so wisely pointed out, the easier it becomes, therefore, your body does not have to expend the same number of calories performing that activity today as you did when you started. This is why it is very important that you incorporate time for 'true' cardio activity where you concentrate on elevating your heart rate between 60-85% of your max heart rate and sustain if for at least 20 minutes. Also adding in some strength training will help build lean body mass as long as you are not severly restricting calories.

I hope this helps!

Coach Nancy

COLLETTEAMY SparkPoints: (188)
Fitness Minutes: (285)
Posts: 4
9/10/12 10:08 A

hey i started this back in june, weighing 148 pounds at 5'2'. I made a conscience decision to cycle to work, which is about 8.4 miles there and back, sometimes on the way home i take a longer route. i started to eat cereal or toast in the morning, swapping options such as chips for jacket potatoe, tuna instead of cheese etc, so that my meals were healthier (small steps), drinking more water. As a result in the first two weeks i lost 6 pound, and thought brill i can actually do this! My hips started hurting less ,and my fitness increased (out of breathe less,got to work quicker from 45mins to 28 mins, cycle in a higher gear than i was) which im really proud of.But then my weight has been so up and down since then, at one point i went 5 pounds over my starting weight! My partner says its because of the muscles in my legs developing more,muscle weighs more and that. But now recently i keep getting really bad cravings for peanut butter , which i dont even like,but my body feels like its insisting that i have a peanut butter sandwich every now and again. so here i am 3 months later and im only 2 pounds lower than my start weight. Feel like im going round in circles.

would really like some advice about cravings,and someone to tell me im not a fail for not loosing anything, eugh! Dont know whether to be angry with myself for not loosing it, or proud of myself for actually getting fitter and making my hips hurt less often?



Page: 1 of (1)  




Other Panic! Button for Immediate Help Topics:

Topics: Last Post:
HOW CAN THIS BE HAPPENING?!?!?!?!?!?! 3/14/2013 1:30:00 PM
diabetics and deserts 7/5/2013 7:08:53 PM
emotional rollercoaster 5/26/2013 5:49:23 PM
Overwhelmed...Don't even know where to start. HELP 3/23/2013 8:46:31 PM
difficulty 4/21/2013 3:43:30 AM

Diet Resources: what is pedometer | pedometer gmap | pedometer google