Thanks everyone -that has encouraged me to keep going!
Fitness Minutes: (75,495)
2,489 5/28/13 11:59 A
It's normal when increasing exercise to gain weight because your body retains more fluid (glycogen stores) and masks any fat loss on the scale and may even cause the scale to go up.
As far as the calories go... calorie cycling always busted me through plateaus. I would eat low calories, medium and high throughout the week. Ranging anywhere from the bottom of my Spark range to my maintenance calorie needs. Or a more simplier version is to eat at a defict 3 days and then 1 day at maintenance (repeat). You can even do 3:2 or try various cycles to find what works for you.
Yes, increasing your exercise will also increase your hunger. Make sure you're getting plenty of complex carbs, healthy fats and lean protein to help with satiety. Make sure all your calories are coming from clean, whole foods rather than condiments, drinks, refined or processed foods.
Fitness Minutes: (216,060)
21,119 5/28/13 10:52 A
What you're experiencing really is perfectly normal. It's nothing more than a temporary water weight gain. Ever notice your weight goes up during TOM ? Most women tend to gain weight during their menstrual cycle. Is that a fat gain ? Nope. it's nothing more than a temporary water weight gain that passes in a few days. If you've been weighing yourself on a regular basis, you've probably noticed that some weeks your weight is UP and some weeks your weight is DOWN. Most people don't experience a continuous downward trend as they lose. Seeing the scale go up does not mean you're doing anything wrong.
As far as why you're loss has slowed down, that has a lot to do with your current weight. The closer a person gets to a healthy weight for their height, the slower it takes to lose those last few. Ask any member trying to lose that last 5-10 and they'll tell you it's slow going. Someone who is morbidly obese could lose 1-2 pounds per week. BUT, the closer a person is to a healthy weight for their height, don't be surprized if you only lose 1 pound or less per month.
As I tell people,"accentuate the positive and eliminate the negative". give yourself credit for all the positive things you've been doing for yourself. And don't beat yourself up because you're not perfect. You don't have to be perfect to be healthy. However, one thing to consider is if you are at a healthy weight for your height. It could be the reason you're not losing more is because your body is happy at the current weight. Some women have chosen goal weights which could be too ambitious for their body to maintain.
I say we put a postive twist on the last few months. You haven't regained the weight you've lost. You've kept it off. That tells me you are doing something right even though the scale isn't moving. Remember, there is more to good health then a number that stares at us from between our toes in the morning.
The closer you get to your goal weight, the harder it will be to get those pounds off. If your body mass index is now in the healthy range, maybe it is time to focus on something other than the scale. The scale is so easily fooled by things like water weight that you can't really trust it for small amounts over a short time.
I don't know anyone who hasn't had a week where they have worked really hard and have gained weight.
It sounds like you aren't enjoying food any more. Can you change things up? New foods? I am sure that you can live a fully satisfied life eating 1600 calories a day 95% of the time. Are there some foods that you are missing? Are you feeling deprived?
I understand how you feel. I'm going through the same thing myself. When you want to lose those last pounds you will, just like you lost all the rest. It's okay to maintain and once a week have one planned meal that's a splurge. Read the book from TBL called "The Skinny Rules" for some motivation. You can do it!
Fitness Minutes: (33,505)
22,028 5/28/13 7:08 A
Perhaps your ' I haven't been so strict with my measuring etc recently, ' is that you have gone quite a bit over, perhaps than you realize???
I ALWAYS weigh all of my food and enter it into the tracker. It took 16 months to lose the first 50lb, then I happily sat there for a year (still recording everything) before deciding to move on down again. I finally reached my goal over 2 years ago, after having been overweight for about 30 years. I STILL weigh all of my food and enter it into my Nutrition Tracker to ensure that THAT is where I stay!
It may be that because you are doing more exercise, you are needing more to eat! It isn't surprising you have put on weight - you upped your exercise, so odds are you may be developing more muscle - of course that will add to your weight, but it doesn't mean that it is bad - it is normal.
BTW - your 1600 calories is EXACTLY what I need to maintain - more than that on average and I gain - less and I lose. I keep a spreadsheet for calories - every day they get entered in. I average them out every couple weeks to ensure that I stay at the same weight.
It may also be that with your hunger, you MAY need to increase your quality protein a little more. Sometimes some eat too little fat too (I was one of those) so I would ensure that you are eating within your ranges for Carbs/fats/protein to ensure that you are less likely to get hungry. If you have slackened off with fruit/veges, make sure that you increase them, too! Generally they are quite low in calories, but they are a very good source of fibre, and that can help you to stay fuller for longer. They also do wonders for a lot of other aspects of our health, too :-)
I have been losing weight for approx one year. By now, according to SparkPeople, I should have lost all of it, but I still have approx 14 pounds to go. I haven't been so strict with my measuring etc recently, so last week I tried really hard, upped the exercise, and the result?- I seem to have put ON weight! Plus, the upper limit of my calorie range is supposed to be about 1550 calories- I am finding this REALLY hard to stick to, even if I let myself have a few more (1600). I just feel really stuck. I know it's not a race, but I just don't seem to be getting anywhere and I'm getting discouraged at the thought of having to stick to 1600 calories for the rest of my life.
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.