Fitness Minutes: (9,224)
611 3/26/14 10:41 A
I would add in strength training and increase your calories. Your strength training routine should include your core muscles as well. Make sure you are tracking everything you eat and stay within the range SP recommends, not only for calories, but protein, carbs, and fat. What you lost is most likely water weight, it happens with a lot of people when they first start. You should expect to lose 1-2 pounds per week.
Fitness Minutes: (6,555)
2,569 3/26/14 9:59 A
1) Weight loss is anything but linear. There will be weeks you lose, weeks you maintain, and weeks you gain. You're looking for long term success here. Frankly, what you've lost so far is probably mostly water weight. Most people can only expect to lose 2-3% of their excess weight per week. In your case that means about a pound a week at first and then less as you get closer to goal weight.
2) You're probably not eating enough for the amount of exercise you're doing. 1200 calories is the bare MINIMUM you need to survive just lying in bed doing nothing.
3) What kind of strength training are you doing? Strength training is what gives us good muscle tone and it also has been shown to strengthen your bones over long term. It raises your BMR so your body burns more calories over the long term. Finally muscle is denser than fat so you can weigh more but still have the same measurements. For example, I weigh 20# more than my roommate but because its 20# of muscle, I can wear clothes that are too small for her.
You're barely 2 weeks into this. SP advocates changing your life for the long term. Make changes now that you want to maintain for the rest of your life.
I feel the same way too. I have started changing thing around just a little when it seems like my body is bored with the activity that I am doing and one thing is stair climbing. I have 2 flights of stairs in my home and have started climbing up and down those stairs and sure enough it did give me "KICK" start. Look around your home for something that might give you a boost and try it. You have done really well.
Background. 34 yo woman 5'6 started 175 on March 10th. Lost 6 pounds first week, and 2 pounds second week. Nothing since March 21st. Since March 10th, I have eaten 1200 calories each day. Fruits, veggies, protein, and once in a while a little treat (one peanut butter cup, or cup of frozen yogurt a few times a week but still stay in calorie range) I work out 4-5 times a week between an hour and 2 hours on stationary bike, 14 mph resistance 5. A few times a week I do Wii Just Dance for 30 minutes, and elliptical for 10 minutes. I drink 8-10 glasses of water a day, take multi vitamin, iron and b6.
Am I expecting too much? What do you see wrong with this picture? I have never had to work out or watch what I eat, and always stayed 140 range, but in last few years, pounds keep adding up and I realize I need a change. Help. Thanks!
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