I had the same problems. I did not give up and I have now lost 11 pounds. So don't give up. Remember that the scale is not the only way to measure your progress. Also you are making a life style change. This is a life long journey. Stick with it and months or years from now you will really appreciate the changes that you made and you will see real progress.
Fitness Minutes: (75,778)
27,480 6/7/13 5:28 P
Be not afraid of growing slowly, be afraid only of standing still.” ~Chinese Proverb Let go of what’s gone.” ~Jules take it one day at time spark guy has it right set small goals
Edited by: SPARKFRAN514 at: 6/7/2013 (17:30)
Fitness Minutes: (174)
16 6/7/13 2:38 P
You ALL are an inspiration to a young newbie like me just starting out on this journey. Thank you for sharing your posts. Good luck to all
Thanks all. I am back in a much better state of mind. I have taken some of the advise here. I changed my goal and noticed that my calorie range increased by 90 calories a day. I have decided to do weigh ins every other week. I have looked at myself in the mirror and reminded myself that I am down a full pant size. That my arms are beginning to show more definition and less flabby "chicken wings." The instructor at my class has really mixed things up lately, doing interval aerobics with strength bouts for 50 minutes. Most importantly I am reminding myself how much healthier I am eating and feeling.
ARCHIMEDESII I am only 5foot2, so 150 is a lot for me. Even though charts have me at a much lower weight, I know that anything below 135 (which I reached 4 year ago) is not sustainable. I do strength training for 15-20 minutes at the gym 3 times a week. I am working on adding a strength training video in on Tues and Thurs, the days I don't go to the gym.
SUNSHINE6442 Wow, 96 pound loss, what a great accomplishment. I actually started off on the southbeach diet, so my carb totals were very low. I have started to add back the complex carbs like ww pasta and even an occasional slice of ww bread. I do berries, pears, and prunes for fruit, at least this week. Thank you for your suggestions they are helpful.
KATRINA023 Thanks for your comments, I especially took this to heart: " I don't want to continue the struggle I've been experiencing most of my life. I'm building confidence and part of that journey is changing what my measures of success are. The scale is way down the list."
Fitness Minutes: (222,680)
21,785 4/17/13 10:33 A
Lots of great advice already. I know you've mentioned that you'd like to get below 150 pounds and your doctor suggests that 140 might be a good weight for you. However, you don't mention your height. Depending on how tall you are, 150 pounds may be a fairly healthy weight for that height. The closer a person gets to a healthy weight for their height, the harder and longer it takes to lose. Ask any member trying to lose that last 5-10 pounds and they'll tell you it's SLOW going. They may only lose one pound a month and that's not unusual. Someone who is morbidly obese or very overweight could safely lose 1-2 pounds per week. However, someone at a healthy weight for their height will find losing those last few pounds will take a long time.
So, don't beat yourself up because the weight isn't coming off as fast as you'd like. Because you have less to lose, your loss will take more time.
Also, what are you doing for strength training ? If you're not strength training, I'm going to encourage you to start. A good strength training program can help you lose 1-2 clothing sizes without changing the scale. It's just a matter of changing your lean to fat ratio. It will take time, but strength training can really change your body.
How would you feel if you could lose one pants size and not lose any scale weight ? Strength training can help you lose that pants size. Losing inches is a sign of progress too.
Check the sugar and sodium in the foods you are eating... salt attracts fluid...you might be surprised.......drink plenty of water...maybe skip all breads and pasta for a few days and instead have 3 ounces of protein at every meal.... eat veggie soup....eat berries which have the least impact on blood sugar and veggies as they can also hydrate you...I also found that moving every 20 minutes all day long helps break a plateau too.
It took me 2 years to lose 96lbs but I never gave up, I now feel great, have no aches or pains, learned that wheat bread and wheat pasta stalled my losing so I only eat toasted rye bread now and brown rice pasta and then only 2 ounces twice a month. When I do eat pasta I add Garbanzo beans to the plate and with green beans or broccoli with a small amount of sauce.
How much and what kind of carbohydrates you eat matter...have complex carbs which include the fiber ...like spinach, watercress, buckwheat, barley, wild or brown rice, beans, and some fruit. Complex carbs may contain soluble or insoluble fiber. That may help you.
My post is not meant as medical advice.....this is what worked for me.
I finally felt my clothes feeling looser though I'm certain I've not lost a pound but likely gained (the scales always throw me into a spell of discouragement). I'm new at this - focusing, really focusing and seeing what I'm doing and eating. Yesterday I felt like I was achieving some results and not just in the weight/body shape area. But true to form when success seems to be happening I sabotage myself. I don't want to continue into the spiral today. So even though I had to talk long and hard to convince myself to get up and do my morning challenge, I actually did it. Not as well as I would have liked but I did it.
I'm doing SparkCoach as well and after I measured my progress yesterday, the comment was to find support so I chose this Message Board because it resonated. I feel much more encouraged now and MissRuth you confirmed my suspicions that maybe I've not figured out the exercise/calorie intake right. My clothes felt looser yesterday after I had allowed myself to eat closer to the upper end of my range.
And WholeNewMe79, thank you for saying what I've been discovering this time round on SparkPeople - I don't want to continue the struggle I've been experiencing most of my life. I'm building confidence and part of that journey is changing what my measures of success are. The scale is way down the list.
Thank you all for having already covered this topic.
Thanks WHOLENEWME79 I've gotten past the whining and feeling sorry for myself. I've picked myself up, dusted myself off, and started moving forward again. I love the quote on the bottom of your message:
There are no elevators in the house of success. H. H. Vreeland
I went through the same thing, many times. If I plateaued, or didn't lose as fast as I thought I should, or gained, I was done.
The thing that is different this time is, I don't want to go through that same cycle over and over again. I don't WANT to give up, and gain back to 50lbs I've lost so far. So rather than rely on the scale (which is a poor method of determining health and fat loss, anyway), I am working hard at looking at this differently. I look at measurements, how many fruits and vegetables I m eating each day, how much I exercise, instead of just the scale. When I don't lose weight, I am losing inches. When I feel like giving up, I look at how much happier I am over all with the lifestyle changes I've made.
Maybe I am different because I want to be healthy. I am not concerned anymore about "skinny". So if I make a healthy choice, even just one, I win for the day. And I am not giving up, because I know I'd just feel worse in the end if I did.
Hi everyone, today is a new day and I am getting past the shock of staying on my plateau for yet another week. I am holding on the fact that my clothes are fitting better and I'm getting back into clothes I could not wear before. I have also started a new hobby, quilting, and it has my attention for now.
Missruth, I am going to reset my goals today. Chesapeak650, thanks for sharing your success, it does motivate me.
Have a great day everyone.
Fitness Minutes: (10,882)
404 4/15/13 9:38 A
Definitely hang in there. I am 61 - and as you can see by my tracker - I have lost weight. In fact, reached goal last week. I stayed on the low end of my calorie range. Exercised but nothing crazy - Curves circuit about 5 days a week and walk 2 miles about 5 days a week if the weather cooperates. I spent the month of Jan at Hilton Head, took a cruise the first of Feb. - so I certainly still lived my life. But here I am! You can do this......
Thank you all so much for the encouragement. I was in a panic early this morning, but I went off to my aerobics class and had a good discussion with my friends there. They all commented that I am looking slimmer and encouraged me to continue what I have been doing. I just finished my breakfast of oatmeal, skim milk, and two prunes. I know that I am doing better, some jeans are just too baggy to wear anymore, and the really tight ones are fitting very comfortably now. My husband commented that my butt was firming up. I guess once you reach 60 you just can't lose weight very easily.
I guess I am just trying to break the 150 mark. My doctor recommends 140 as an ideal weight for me, but is not unhappy where I am as my BP and cholesterol are very good.
I NEED TO WORK ON THE FACT THAT IT'S JUST A NUMBER ON THE SCALE, but today I just cannot seem to accept that.
I will continue to eat healthy, exercise, and be on SP. I will try adding a few more calories and see if that works. Eventually I hope it will show up on the scale.
I peeked at your SparkPage too. If you're eating 1200-1350 or so calories and getting a bunch of exercise, I'm thinking you're not eating enough. Spark will let us set our goal weight/ goal date for up to 2 pounds lost a week, but when you haven't got a ton of weight to lose, that's not realistic. It just drives your calorie range down low.
I used to think that less calories is better, but actually it's not-- it can slow your loss down. Have you tried resetting your goal weight/ goal date for say, 1/2 pound a week, and making sure your Fitness Tracker shows an accurate calories burned per week number?
Same thing happened to me. I did give up for a week and I noticed immediately how bad I felt (headaches, joint pain, etc.) when I reverted back to my old habits. I haven't lost a lot of weight either in the 6 months I've been here, but my clothes fit better, and more important I feel better. I get compliments now about how young I look. It's strange, but it seems that even though the scale hasn't moved, I've benefited from the 'diet'.
Fitness Minutes: (34,370)
22,460 4/15/13 6:57 A
I went to have a peek at your Nutrition Page to see if I could see what was going on, but it isn't open for members to see.
That aside, if you are doing the exercise you have as your program on your SparkPage, then it is possible that you aren't eating enough. 1200 Calories is the minimum for a woman who is sedentary. When you factor in exercise, the calories need to increase.
That aside, you have lost 1lb. That is a lb you wouldn't have lost, and may even have gained had you not been watching your nutrition and exercising. What you are experiencing is not unusual. A lot of people have a slow start, and a lot of us have a slow loss all way through. It took 16 months for me to lose 50lb. Some weeks/months there was a slight gain. That isn't unusual, either. The fact is, by eating good nutrition and getting the exercise, regardless of what the scales say you are doing yourself good. You are improving the strength of your bones; improving your BP; improving your Cholesterol and Blood Sugars; gaining more energy; ....... and the list goes on.
Don't judge success merely by the scales because they are only a small part of it. You will find that in time the weight WILL start to decrease a bit more, but for that to happen you have to continue. Something to think about .... how are your clothes fitting? Have you noticed that they are a better fit or getting a tiny bit loose?
I have been faithfully exercising, tracking my food, staying within calorie, adjusting foods to be sure I am getting enough carbs and fiber. I have lost 1 pound in 6 weeks. I'm ready to throw in the towel.
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.