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Frustration getting the best of me



 
 
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DOTMENOW
Posts: 17
2/26/13 7:21 A

GRATS on what you have done so far :)

What if you change your goal so you only have about 6 more pounds or so to loose
then when you reach that you decide if you want to set another goal.

You don't want to be bony no one likes to hug bones.
But I totally understand you are not yet comfortable with your weight.

"STALLED" I was in the same boat once and I would drink a glass of water with FRESH lemon squeezed into it first thing in the am then brush my teeth.
I don't know why it helped but it got me going again.

When we get close to our ideal weight stalling is a possibility and you have to add a new element to get going again.

:)



SLIMMERKIWI
SparkPoints: (122,844)
Fitness Minutes: (32,500)
Posts: 21,120
2/26/13 5:04 A

I discovered that measuring the wrist is a pile of bunkum! My wrist was always really large - and not because of fat around it either. When I mentioned to my Dietitian that after having lost a lot of weight my wrist was a lot smaller, but it hadn't been fat in the first place, she told me that the bone is always rejuvenating so over time it gets smaller if the weight has come off. I had always said I was a large frame because of the original measurement, and because I had heard from many sources that THAT was how you determine it.

Anyway, I would be inclined to say that you are the weight you are meant to be! I would imagine at your weight and height, you would actually be quite slim anyway. I am just junder 5'6" - check out my weight ticker! My Dr wanted me to stop a couple kg ago, and I don't have any health issues that would cause me to be better at a higher weight, than lower.

I read your blog, and wonder if perhaps you are focusing too much on what you perceive to be faults with yourself? Weighing yourself often will only exacerbate the problem for a lot of people, and I suspect that this could be so with you. Our bodies naturally fluctuate - not only week by week, or day by day, but also within a day. In my case it could be 4lb within that same day. There are loads of factors why the weight isn't static.

The best advice you can get is to ensure that your nutrition is healthy and balanced most of the time, (occasional treats allowed:-) and that you don't over-eat or under-eat, you get good hydration and continue to exercise, but don't overdo the exercise. If you do that, then the rest will take care of itself! Your blood results, BP, energy levels, condition of your skin/hair, and overall health are a much better indicator of success than any scales are!

The other thing I will ask - what qualifications are the trainers? Here you can almost get the certification by filling out a form from the cornflakes packet!

Kris



JESSKAPPEL
SparkPoints: (14,286)
Fitness Minutes: (9,602)
Posts: 56
2/25/13 4:27 P

Technically (by using the method of your fingers around your wrist) I should be a small frame, but even my Personal Trainer laughed when we put that into a calculator and it spat out that I should weight 132 lbs. So with saying I am a medium frame we both agree 145 lbs would be a good weight for me.

I had done a body fat percentage test using an ultrasound type of technology with a friend of mine who is a trainer about 2 years ago now. It had told me I was obese, so I have always been deathly afraid to go back and try again. However, I see what you are saying, that I need to start focusing on other ways to show my progress, maybe getting back on the wagon and giving it another go would be that push I need to show myself that I really have made it.

Thank you so much for your help and advise, I greatly appreciate it. You have definitely talked me out of the binge eating I was telling myself I wanted this morning since the scale once again went up a lb instead of down.



ARCHIMEDESII
SparkPoints: (136,733)
Fitness Minutes: (205,520)
Posts: 20,326
2/25/13 4:09 P

Jess,

at 5ft 8" tall and 151 pounds, that gives you a BMI of 23. that's right smack in the middle of a healthy weight range for your height. Depending on what sort of "frame" you have, the reason you may be stuck at this weight is because it's the right weight for your height and build.

Could you lose another 5-10 pounds ? it's not impossible, but you have to ask yourself if you want to watch every single morsel you eat for the rest of your life. Because that's what you might have to do. Women tend to be highly critical of their bodies. We think we're fat when we're not.

If you've been working out and adding lean muscle, your body fat may be lower than you think. Have you ever had your body fat tested ? Don't use a body fat scale or hand held meter, both are notoriously inaccurate. Have a personal trainer do a 9 point caliper test. that's a bit more accurate than the 3-5 point test. you'll be pinched over parts of your body with a set of calipers. the readings are then plugged into equations and the result is your body fat percentage. If your body fat is in the 20-29% range, that IS considered a healthy body fat percentage for women.

The problem is that the media seems to think women should be stick thin. Well, that's just not the normal. Good health really does come in a variety of different shapes and sizes.





JESSKAPPEL
SparkPoints: (14,286)
Fitness Minutes: (9,602)
Posts: 56
2/25/13 3:40 P

ARCHIMEDESII,

I am 5'8. It just seems that I work really hard to get down a few lbs and they seem to creep right back up. I've also been having a hard time determining what I want my goal weight to be as every time I try any "ideal weight calculators" etc the number they say seems ridiculous to me.

SP_COACH_NANCY,

Thank you so much for your advise, I will definitely try to shake up my workout routine and be more vigilant with my nutrition tracking.

JRWELL58,

I am sorry for the confusion, I must have entered something wrong in my tracker. I am currently 151 lbs



JRWELL58
Posts: 227
2/25/13 2:46 P

Jess I'm so confused...your ticker says 332 but your message says 151....?



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
2/25/13 1:57 P

Hi Jess,

Remember the body's goal is to move toward a state of homeostasis or balance, therefore over time the body needs to expend less calories today than it did when you first started. This is why every 4-6 weeks, you may need to shake up your exercise routine just a smidgen.

And the four ways to do this are...FIT and recovery.

Frequency-adding more days for working out. For example if you work out 4 days a week try adding another day.

Intensity-going faster or at a greater incline in the same period of time that you have been doing your exercise.

Time-going for a little more than your body has adapted to...you don't have to do this at every workout, just a few more minutes twice a week if you don't want to add any more intensity to what you are currently doing.

Lastly, increasing your recovery time between your workouts-in other words walk on Monday, Tuesday, Wednesday, take Thursday off, walk Friday and Saturday take Sunday off.
And don't forget to change modalities. If you use the elliptical every week, try using the treadmill or going for a nice brisk walk.

Never underestimate the need for strength training, especially as we grow older. The body naturally loses lean body mass as we age, therefore if we are not building this all important tissue, over time our body will need fewer calories to function since lean body mass is the body's metabolically active tissue.

And make sure you are tracking your nutrition and that you are eating within your calorie range. Eating a lot less than the body requires will only cause the body to be forced to function on fewer calories. The goal in losing weight is to have a slight caloric deficit from our diets and a caloric expenditure from exercise. And know that you do not have to lose weight every week to be making those all-important positive changes to a healthier you.

I hope this helps!

Coach Nancy






ARCHIMEDESII
SparkPoints: (136,733)
Fitness Minutes: (205,520)
Posts: 20,326
2/25/13 1:56 P

JESSKAPPEL,

What is your current height ? The closer a person gets to a healthy weight for their height, the harder and longer it takes to lose any perceived excess. Someone who is morbidly obese could lose 1-2 pounds per week. However, someone trying to lose that last 5-10 pounds will find it slooooow going.

Depending on how tall you are and how much weight you want to lose, already being at a healthy would make losing really hard. So, don't beat yourself up if you're not losing 1-2 pounds per week. Ask any member down to those last 5-10 and they'll tell you they might lose one pound per month.

Keep looking for those non scale victories. If your clothes are fitting better, if you have more energy, if you can lift more weight, if you get fewer colds, those are all signs that you ARE making a difference. So, don't assume something is wrong because the scale isn't moving as fast as it did when you were heavier. Now that you're at a healthy weight, any future loss will take time.





JESSKAPPEL
SparkPoints: (14,286)
Fitness Minutes: (9,602)
Posts: 56
2/25/13 1:45 P

I lost 20 lbs about 5 months ago and can not seem to make the scale go down any further. I am currently 151 and I continually get down to 148 just to jump right back up. I am at the gym three days a week doing a mixture of circuit training and strength. I eat pretty regularly within my calorie range (everyone has that 1 off weekend each month right!) I know I am replacing the fat with muscle, as I can see some results in the mirror and in the way my clothes fit but I am just having one of those frustrating days, wondering if I will ever be able to reach my goal.



 
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