Thank you so much everyone for your encouragement. I'm going to keep at it AND I'm going to put my scale away for a while.
5/9/13 11:17 A
Katie, it's likely you weren't eating enough! 1,200 calories is the absolute bottom minimum and best suited for very *inactive* people. With all your activity, 1400-1600 may not even be enough.
Have you input your average calorie expenditure into Spark's calorie burn goal? Walking that much might boost your intake even more.
I'm glad you realized that 1200-1300 wasn't enough, so you do understand that eating less won't necessarily make you lose weight. You have to eat to sustain your activity level as well, so make sure you've input all your activity into Spark and then see what your recommended range is based on that.
Also, be patient with your body. We're all making pretty big changes here, and it can take a while - yes weeks - for the body to really catch up with the new lifestyle. I know it's frustrating not to see the results you want, but there are other results like how your clothes fit, your energy levels, your mood, how well you're sleeping, that can be just as good at indicating the changes you're making are having a positive effect on your overall health.
Outside of *maybe* not eating enough, I don't think you're doing anything wrong. I think you just need to take some deep breaths and realize that you are doing great things for yourself and your health, and to give your body time to adjust and begin losing weight at a safe and natural pace.
This is the point where you have to face up and decide why you're really doing this. If it's just about looks and the number on the scale, then it's going to be hard to keep going. If it's about your health and good habits, on the other hand, you will reach a point where there is no "quitting." When they talk about "lifestyle change," that's what they mean-- eating well and exercising become valuable to you on their own, and they're something you would do no matter what the results were on the scale.
The best advice i can give anybody on a plateau is to put the scale away and put your trust in the nutrition and fitness trackers. There's reason they call them "nutrition" and "fitness" trackers instead of "calories eaten" and "calories burned" trackers. Focus for two or three months just on nutrition and fitness. Instead of having a weight loss goal, set goals about hitting all your nutrient targets while staying within your calorie range, and about increasing your run intervals in the walk/run, and so on. Reward yourself for those achievements, too. Then you're measuring your progress according to *behavior,* which you control, instead of by outcome, which is out of your hands. It's a lot more motivating to get rewarded for what you DO than to get rewarded for something that happens to you.
So give your scale to your mom or your BFF and ask her to keep it until sometime in August. When you get it back, you'll probably find that you've lost a significant amount, but more importantly, you won't care as much. You'll be feeling healthy and strong and proud of your accomplishments, which is your real goal regardless of what the numbers on the scale say.
Fitness Minutes: (6,555)
5/9/13 11:12 A
I noticed you didn't mention strength training. In order of importance for fat loss, it goes nutrition, strength training, and then cardio exercise. Building muscle helps burn fat because muscle need more calories to function than fat tissue. Muscle is what gives fit people that 'toned' look, not absence of fat. Good luck!
I am having the same problem....not losing pounds. But I seem to be losing inches, especially around my waist. Don't give up! This is a healthy lifestyle change that we need to stick with the rest of our lives. I know it is so frustrating to step on that scale and it doesn't move. I try to think of it as I am giving a gift to myself....my body. Even though the scale isn't moving, I AM. You might want to check with your doctor....I did, and was told "that since I am peri menopausal, I won't lose...." Whatever. I feel so much better, just exercising and eating clean.
Fitness Minutes: (45,927)
905 5/9/13 10:41 A
Do you have a scale that tracks body fat percentage? My weight has stayed in the same range for the past two to three weeks or so, but each morning I see my body fat percentage drop and my clothes are starting to fit differently so I know I'm making progress.
Maybe if you can't track body fat, try measurements. Sometimes your weight will stay static but you'll lose inches off of body parts that show you're doing a great job and keep you motivated.
Whatever you do, don't give up! Even if your weight never moves again, you're still doing something great for yourself and your health! Keep it up!!
5/9/13 10:36 A
I can't seem to find the right balance of calories/working out. I have not lost a pound in weeks now and I am so frustrated. (I am 5'6" and 181lbs.) I do either a 3 mile walk or a 3 mile walk/run 5 out of 7 days. I was eating a 1200-1300 calorie diet and didn't see results so I thought I wasn't eating enough so I upped my calories to 1400-1600 a day about 2 weeks ago and that sill isn't working. I don't know what I'm doing wrong! Any tips?
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