Fitness Minutes: (16,594)
4,789 2/1/13 9:01 A
When I started on my journey (which has been a life long trip for me) I started at 183 lbs. I started with Weight Watchers. I lost about 30 lbs. and then stopped. I requested help and plateaus were explained to me so I tried the same diet for an additional month. When I quit I searched until I found Spark. I am a 67 year old gluten free vegetarian and found out where my problem was. Even though I was staying within my points all of my diet was carbs. Protein, fat and fiber were in the cellar. As soon as I got a balance to my meals, I started losing again. I have now held 121-123 for 64 weeks.
If you stay strong and with Spark's tools you too will be able to look back and know that not only have you lost but you are maintaining (which is just as important) BECAUSE YOU HAVE LEARNED HOW TO DO IT!! Eating becomes a way of life. Just remember that it doesn't happen overnight.
Find something that is for you alone and sets a goal. I was in in a size 16 jean if it had elastic in it and I bought a size 6 low rise jean and hung them on the outside of the closet door. I put a pic on my cell and computer. I just looked at it every time I wanted to eat when or something, that I shouldn't. I am now wearing these jeans. Now it motivates me to eat healthy and wise because it is what I want to eat rather than have to eat.
I haven't checked, but are you sharing your food / exercise trackers? It will help for people to see what you're eating and doing.
I agree with all advice. Make sure you are recording everything and measure! I have a small kitchen scale I bought - not very expensive and made a huge difference to understanding portion sizes.
Lower your refined carbs if you havent already. 100 calories in a donut will be worse for weight gain than 100 calories in a piece of fish, so make sure you're counting more than calories.
Keep at it! :)
Fitness Minutes: (32,681)
21,458 1/30/13 5:29 A
Hi - You've been using the tracker, which is good, but have you been weighing your food too, for increased accuracy. Often we can eyeball something,and with most things can be fairly accurate with the weight, but for some reason, apply it to food and we can sometimes be way off base.
I am wondering if you are on any medication which can contribute to your difficulty in losing weight. This isn't uncommon with anti-depressants if you are on them. There ARE ways to combat that to a large degree, tho'.
Have you been checked for other health issues which could hinder weight-loss attempts? Things like Hypothyroidism can have a significant impact on our weight, and depression, too! If you haven't been checked out, it wouldn't hurt to make an appointment with your Dr and explain what is happening to him/her. It may be that it would be timely to do some bloods to check for health issues. Also, IF you are on an anti-depressant, that could be reviewed to see if there is another which will be less likely to impact on your weight.
Like many on SP, I have been impacted by Depression in a big way. Fortunately I was able to get good treatment for it. As an active member on the Dealing with Depression Team - (co-Moderator) - I have noticed that a number of people who suffer from Depression AND involve themselves in weight-loss challenges with other people, often set themselves up to go backward in their mental health. As has been mentioned previously, people lose weight at varying rates, and each person is different.
You mention body fat! Have you had the skin-fold caliper tests done to see if your body-fat is high? .... OR, is it assumption on your part?
Apart from that, and altho' I acknowledge that a BMI is not a 'hard-and-fast rule', but rather just a guide, your BMI is just over 26. My Dr wanted me to stop losing weight a couple kg ago, with my BMI in the same area as yours. Even tho' I dropped that little bit more weight, it is still just over 25.
I wish you well, but remember, just by eating healthy and exercising well (not over-exercising) you are doing the best for your body and regardless of whether you lose any more weight or not, your body will thank you for it.
The less you have to lose, the harder it is to lose it. Remember that you are burning less fat than you are building muscle. Which not only takes more time, but it also effects the scale. When I do strength training I always see a three to six pound increase on the scale, despite losing fat. It is just the way it goes.
Don't lose hope, you are doing what you should be. You need to start looking at the nonscale victories that come along, like changes in your body, better muscle tone, improved skin or hair, energy levels, ect.
Take it from someone who has lost 50 lbs so far doing this. It just takes a little while, but things ARE happening. I guarantee it. If the challenge is stressing you, drop it and just keep going it on your own.
Fitness Minutes: (208,815)
20,623 1/29/13 1:14 P
How much exercise you do depends on what your fitness goals are. What is it YOU hope to achieve with regular exercise ? Because here's the reality of the matter, the exercise doesn't stop once you've lost the weight. If you want to take the weight off and keep it off, you must be active in some way for your entire life. Therefore, any exercise you do must be sustainable.
If you're not used to a regular exercise routine, then you need to slowly ease into a routine so that it will become just that, a routine. Why not start with a daily 30 minute walk ? There are members who will tell you how they lost 100+ pounds just by walking and watching what they ate.
Do you have a gym membership ? If so, check out the schedule and see what classes you might like to try. Zumba is fun. So is kick boxing or spinning. There are tons of different things you could do to be active from taking a daily walk to taking a Zumba class. You could do anything you want to be active. Find something you really enjoy. Because when a person that they do, they'll look forward to doing that something each day.
You don't want to get bored with exercise. So, my question to you is this, What types of activities do you like ? Do you like to walk ? run ? cycle ? swim ? take martial arts ? ski ? snow board ? play tennis ? It's ALL good.
Once again, when it comes to weight loss, what matters most is what we eat. You can't outrun a bad diet with exercise. You have to eat right first. That's why it takes time to lose weight because you need to learn healthy habits.
What to do ? Why not start with a daily 30 minute walk. With time, add something different. Take a class at the gym. Do a DVD. Make sure your routine is SUSTAINABLE. you don't want to give up later or get bored. That's why Spark People encourages its members to start with simple changes first. Don't try to do everything at once or you will end up frustrated.
And yes, you could lose all the weight you want if you watch what you eat and take a daily walk.
The fact that she lost weight and regained it is a sign that she did NOT make the lifestyle changes necessary for long-lasting success and maintenance. The fact that you did maintain really means that you "won" the challenge. And although it can be helpful and motivating to do challenges with a friend, you could do the exact same things and have very different outcomes. Your muscle mass, type of muscle fibers, number and placement of fat cells, are all genetically determined. That does not mean that there is nothing you can do, but it does mean that your outcome and methods will be as individual as you are.
If you have been at this awhile and reached a plateau, it is often helpful to re-evaluate your diet and bump up your exercise routine. However, please don't do anything extreme. Please, please don't go to 600 to 700 calories. It is very unhealthy and in the long run won't work. You should eat within your assigned SP range and make sure your exercise is accurately factored in. If you eat too few calories, your body goes into starvation mode and you eat up muscle mass for fuel. When you go back to normal eating, which you will have to because this is unsustainable, your metabolism will be even slower because you have less muscle mass. The likely result is that you will put on more weight that you lost and be at a disadvantage as you move forward.
I'm not sure what your exercise routine is, but strength training two or three times a week is a necessary component. And don't be afraid to lift heavy. That is a surefire way to boost your metabolism even when not exercising. If your body has adapted to slow, steady cardio, you may benefit by adding intervals to your cardio. There's lots of great information and workouts with this emphasis on the SP site.
Just keep going. Trust the process and you will succeed. There is no magic answer. It is just a matter of persistence and consistency.
Can you provide me with a suggested amount of exercise? I have Tony Horton's Power 90 series, Slim in 6, some of the Jillian michaels dvds. Also a treadmill and eliptical as well as a whole set of free weights. So if you can give me a suggested plan, I would appreciate it!!!! I've followed body for life before I got married, like 8 years ago, that was like 20 min high intensity cardio 3 days, then weight lifting 3 days. That was prior to kids! and although it worked then...not sure it is enough now????
Thank you for all of this info. I do feel better because the truth is, for the last year I've been the same and although its not about my friend, I do find myself comparing to her. And, truth is, she is now "relosing" the weight she put back on from our last challenge....so I guess for me I should take some pride in knowing I have kept it off. I am sitting here going, do I dramatically reduce my cals for a while...like 500-700/day or go the opposite, crank up my intensity of work outs and focus to be near the high end.......thoughts anyone???
Fitness Minutes: (208,815)
20,623 1/29/13 11:40 A
I wish I could tell you there is a fast way to lose weight, but there isn't. Weight loss really is a slow steady process that takes time. Just because you're friend is losing weight faster than you doesn't mean you're doing anything wrong. Our bodies are very different. As a result, we will lose at different rates. So, don't beat yourself up thinking you're doing something wrong.
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. The weight doesn't magically drop off the minute we decide we need to lose. It really could take 6-8 weeks of healthy eating and regular exercise before a person sees a change in the scale. And that's perfectly normal.
Remember, you trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. Thus the need to be patient with yourself and your body.
I'm going to give you once piece of advice I give to all new members and it's this,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself was drink 8 glasses of water, that's still a step in the right direction.
I can assure you, that if you continue to eat right, watch your portions and get some regular exercise that includes some strength training, you WILL see change with time. But you really do have to give your body time to change.
I know you started this challenge with your friend in hopes of motivating yourself to lose weight. But, you need your OWN reasons to want to lose weight. The challenge won't be enough to sustain your loss because what happens when your friend is finished losing ?
Why do you want to lose ? That's not an easy question, but once you can answer it, that's YOUR motivation to lose weight and be healthy.
Be patient with yourself and your body.
Fitness Minutes: (112,042)
46,222 1/29/13 10:09 A
The reality is, there is no universal plan that works for everyone. If that were the case we would not have millions of diets, exercise programs on the market. We must take genetics, your lifestyle and habits into consideration.
That being said, tracking your nutrition is one of the most powerful tools one can use to help with the weight loss. Try not to use this as a tool for perfection, but a tool for feedback. Are you eating a healthy number of fruits and veggies? Are you eating enough healthy fats and lean protein? Are you staying not only within your calorie range, but your nutrient range as well?
How much cardio are you doing? What intensity are you working out at? Are you lifting weights heavy enough to promote muscle overload? Are you active during the day, outside formal activity?
Lastly where we store our fat is genetically pre-determined so while your friend may have a flat belly, she may be struggling with her bum and thighs.
I know these are a lot of questions to consider, but when we develop a plan, not based on weight loss, but healthy living, the weight will follow.
Ok, I've got info overload and now lack of confidence! My friend is in a challenge with me and losing really well....I know she is not eatting a ton of calories but either way, thats her and I am really happy for her success. I feel like an absolute failure!! I've been using the tracker and working out...probably not like super women but no less then 5 times a week, cardio and weight lifting. My body seems to hit this 178-175 range (I'm 5ft9) and there is still definately way more body fat on me then there should be! I feel so deflated. I need someone to spell out what worked, exactly...did you stay in the range of calories, what workout did you follow? How long each day did you exercise. I NEED HELP!!! I do get that everyone loses differently but I refuse to continue to feel like this, if I can feel with some degree of confidence thanks to my spark friends I am doing what is needed to change my body, at least thats something! Please please help!
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