I experienced a bit of a breakthrough this week, and I think my experience may help you.
I was feeling low on Sunday after a week of binging, and knowing I only have 8 months til I'm supposed to be beautifully walking down the aisle, I started to freak out and was considering this "eat your heart out" crash diet. So I was reading up on it, and slowly started coming to my senses- I know better than that. But in my research, I stumbled upon a Dr. Oz article, and thought he's pretty reputable (I think?!) So I started reading. Here comes the breakthrough part.
First of all, it suggested that when you view your goal(s) like, "Ok, 8 months till the wedding, so I've got about 4-5 months to lose 30 lbs " you set yourself up for an oppurtunity to say, "Well shoot, one measly caramel latte won't even matter." So instead, you should give yourself smaller goals, like eat clean for 4 days. Then when that 4 daysis over, go another 4. And so on.
Secondly, was the 90:10 ratio. This is the one that I believe helped me get off my 188 plateau. Strive for 90% of what you eat to be nutrient rich foods- veggies, fruit, whole grains, beans, etc.; and 10% the other stuff. I feel like this helped because for instance, for lunch I WAS having a sandwhich which was no more than 330-350 calories, but I'd be SO hjngry by the time I got off work at 5:30, I'd eat too much for dinner. This week I've had a baked potatoe with a tbsp of butter and salt to taste for most days (which I find delicious) and it keeps me satisfied and NOT hungry till dinner time, so my dinner portions are on point. Today I had 3/4 cup of brown rice, seasoned with salt of course (i love salt!), and a couple ounces of leftover baked chicken. Monday I had pinto beans with... you guessed it- salt!
It can be a little difficult. Like, I could grab a double cheeseburger from BK (it's only about 370 calories) but then I remember how processed that is, and that it's not just the CALORIES that matter or make the diffrrence, it's the NUTRIENTS!
Fitness Minutes: (4,295)
1/17/13 9:48 A
I have the same issue often!!! I just push through it and remember it will all start working SOON!!! Sometimes when I had a down week I would have an amazing next week!!! it's just your body adjusting!!! it takes time!! be patient your hard work will pay off!
Fitness Minutes: (393)
9 1/17/13 5:01 A
Thank you all for all the warm support and inspiration you have provided. I feel very blessed to have found a group of people who share the same desire for better health and who support each other.
I decided to stop weighing myself everyday and instead will try to do it only once per week. I have been working out and watching my nutrition and calorie intake. Something's gotta give! If anything, it will at least improve my health.
Thank you all once again for all your wonderful support and words of wisdom.
Fitness Minutes: (393)
9 1/17/13 4:58 A
Thank you for your supporting words. You are a true inspiration. I really appreciate you sharing your story. It is very inspiring and I can only hope that I can find the same motivation to stay focused and keep moving forward to achieve my goals.
Fitness Minutes: (8,513)
75 1/16/13 2:31 P
I like the others relate to the problem we are so educated to stand on scales and see results that we forget that inch loss may be happening or toning of different areas are happening. I was 136.00 kg 3 years ago and it has taken me this long to get to 126.4 kg. Iam always putting weight on and then losing it. I look on at it that if I stay at certain weight for a month or so then I am on the right lines.. Keep up the good work and take it 1kg/1lb at a time. that is what counts in the end. as the last. As Archimedesii said it took years to put on it will take time to come off. NO quick fixes
Fitness Minutes: (1,467)
1/15/13 8:54 A
I can totally relate and know how you feel! When I started spark people back in november I lost 5lbs that first week (yes I know thats a bit extreme) But I havent lost any since... Its like my body is trying to test how committed I am each day. Ill step on the scale and it will say 151.something and the next it will be 150.something and I get excited thinking tomm will be the day i break 150... nope! back to 151.something! It has been that way since the 2nd week I have been in this program, back and forth everyday. It is frustrating, and I have blogged about how i feel about it many times. I have gotten the same replies as below, and while they make sense and can be somewhat comforting and motivating, they still dont take the frustration away. I really dont even have that much weight to lose... I am not overweight (by spark peoples standards when I entered in my info for my BMI) But I would love to get back down to the 130 I was before children. Im sure eventually I will just have to accept that I may not (or should not) be that weight and concentrate on toning the areas of my body that I cringe at...
I wish you luck, try and stay positive!
Fitness Minutes: (37,802)
23,411 1/15/13 3:22 A
I would say you were very lucky to have lost an average of 1.5 lb per week - my loss was often that in a month. But you know what???? Every little helps, and yes you WILL have times where you will gain some, but overall you will find that it is a steady downward trend. It took 16 months for me to lose just over 50lb, and it would have been very easy for me to chuck in the towel at the beginning, but determination won the day - which won the war against the weight. Had I chucked in the towel I would not be enjoying clothes that not only look good on, but that I can walk into a shop and buy without any problems. I would not be as healthy as I am now. I would undoubtedly suffer worse pain than I do now, which is now at times non-existent (arthritis of the spine and scoliosis), my cholesterol would still be pretty bad instead of pretty darned good, and odds are I would have gone from borderline pre-diabetic to a fully-fledged diabetic!
Remember, too, that sometimes the (temporary) weight-gain is down to what we eat/drink - sodium, NOT calories! It is also down to what time of day did you weight this time compared with last time, and did you use the loo prior to last time but not this time (that can actually account for a heap of weight because I conducted a little experiment on a number of occasions - LOL!) Also, what clothes did you wear? Some of mine can make 1lb difference, so I weighed various combinations and have a base weight to work on. I also only weigh on my Dr's flash hospital-type scales for accuracy. With mine (which are supposed to be good quality digital ones) I can get on, get off and weigh myself again straight after, but the weight may be different!!! Another factor could be related to exercise. A lot of people actually gain a bit of weight when they start exercising but that doesn't mean they are doing anything wrong. It is to do with the extra muscle and the extra fluid required to service it. There are loads of variables, as you can see, so rather than beat yourself up, try giving yourself a pat on the back instead :-)
Take care, Kris
Edited by: SLIMMERKIWI at: 1/15/2013 (03:23)
Fitness Minutes: (245,890)
1/14/13 10:13 A
It's only been two weeks. While a safe weekly weight loss would be 1-2 pounds per week, there may be weeks you don't lose. There may even be weeks you gain ! And that doesn't mean you're doing anything wrong. This is not the Biggest Loser. the weight doesn't magically drop off the minute we decide we need to lose.
The fact is, you didn't gain the weight overnight, it's not coming off overnight. So while you may have seen a 3 pound drop the first week, that doesn't mean you're going to see a drop every single week like that. As you get closer to a healthy weight for your height, your loss will slow down. And that's perfectly normal.
Don't worry !! You're not doing anything wrong. but you do need to be more patient with your body. losing weight takes time. Like I said, you didn't gain it overnight. it's not coming off overnight.
Patience, it's a virtue.
Fitness Minutes: (112,042)
46,222 1/14/13 10:11 A
Weight loss takes time. For some people it may take as long as 8 weeks for the fruits of their hard labor to show up on the scale, but that does not mean the changes are not taking place within the cells--where all changes in the body must take place.
Remember the goal is to make this a lifestyle you can live with for the rest of your life, not just a quick means to get the weight off only to go back to your old ways. Diets will not work--but healthy living will when you make life-long habits a part of your every day way of living.
In my own 8 year journey I have had my fair share of indulgences--and while my weight may have gone up (I really don't know as I do not own a scale), I know that there is room for yummy food, but in moderation. And that I must be active in my life--which is something I strive to do daily.
You're still beginning your journey, so patience will be your friend.
Be strong! YOU CAN DO THIS!
1/14/13 8:34 A
" Can't lose a single pound!!!"
Actually, that is not true. You lost three pounds in two weeks, which is great.
There will be weeks when you lose, weeks when you stay the same and even weeks when you will gain. That's normal.... that does not mean you are doing anything wrong.
Fitness Minutes: (393)
9 1/14/13 7:47 A
I have been following a very healthy eating plan for 2 weeks. I have kept my calories between 1200-1500. I have been working out almost every day. Yet, I have not lost any weight in the past week. I am really wondering what I could be doing wrong. The first week, I lost 3 lbs. Nothing after that. I am really getting discouraged. I have been so good and this is something that is so difficult for me.
Anyone out there with the same issue and help on how to overcome this problem?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.