REB1LOG2 - You've received some great advice here! And so have I! Thanks, everyone! I especially liked the comments by ARCHIMEDESII and KINGLARAZZI. I've been hearing more lately about eating enough to keep up with ones' activities. While I realize that it's not an excuse to eat more, I think it makes perfect sense for those who are really working hard, but not seeing results at the scales or in the fit of their clothes.
KINGLARAZZI, your comments about the many types of "success" are excellent, and I will certainly refer back to them for personal inspiration. As someone who has lived a mostly sedentary lifestyle, I rejoice when I have completed just one session at the gym...and, man, when I complete 4 or 5 sessions in a WEEK, I'm the queen of everything! LOL! Making huge lifestyle changes is difficult, and little steps in the right direction are good steps.
You are doing so well, REB1! Keep up the good work, and rejoice in your efforts. If you stop, you certainly won't be any better off, so enjoy the journey.
10/9/13 8:12 A
thanks for posting. With all the love and care I am trying to bring to the lives of others I can still get down on myself about not getting enough exercise and grabbing a candy bar (or 2).
Fitness Minutes: (6,145)
43 10/9/13 6:59 A
Don't give up! Get your exercise. Eat the right foods. Be confident that the weight will come off. It just is never fast enough for us though....but it will.
Wow!! What a lot of helpful suggestions! Thanks, everyone!
It's sometimes hard to remember.......... Just because we have begun our journey of a thousand miles with that important first step, doesn't make the thousand miles any shorter, it's still a long, long journey!
Fitness Minutes: (63,664)
10/8/13 12:05 A
Every single good choice you make with regards to exercise or diet is a step in the right direction. Losing weight is never a straight line on a graph. It's an up and down curvy line that over time with the right choices most of the time, it should eventually move.
Like others said, there's a good chance you're not eating enough. I've been at this journey a long time, and I know for sure that during weeks that my exercise is pumped up, if I don't eat more over the week, I will lose little to nothing. It's a delicate balance. Start by adding a couple hundred calories on high exercise days and see what happens over a couple weeks.
10/7/13 11:33 P
Life doesn't imitate TV because we have family and jobs and community obligations and are not devoting ourselves full-time to diet and exercise with the support of personal coaches, dieticians and cooks!
10/7/13 3:47 P
Ditch the scale. Seriously. Keep doing what you are doing but do not measure for a long time.
Fitness Minutes: (103,944)
602 10/7/13 3:16 P
These are some very good suggestions. I'm encouraged. Thanks everyone!
10/7/13 12:32 P
staying focus and motivation work hand-in-hand
Fitness Minutes: (96,907)
10/7/13 9:58 A
I feel you pain. I was in the same predicament once. I was running 5 days a week and did not see any results. I was not tracking my food or anything; just running. It took me about 4 months before I lost 5 lbs and inches. I just kept moving thinking that if I did not loose another pound I was still getting heart healthy. Before I knew it I had lost about 25 lbs and today I am about 40 lbs lighter. Just keep doing what you're doing and you will see results. Everyone is different; just don't get discouraged.
Fitness Minutes: (475)
10/7/13 9:42 A
I feel your pain! I hope that all those replies have motivated you as they have me. Thank you to everyone! I feel ready to Nip the negative in the bud!!!
Fitness Minutes: (131,295)
38,755 10/7/13 4:25 A
Look back on where you have come from
10/7/13 3:31 A
Not my idea but someone on Spark once suggested that you should think of plateaus and these times as practice for maintenance. This helps me to get through that time. I have also found that I will lose weight but about every 4 to 6 weeks have a zero weight loss. Since I have tracked my loss for some time, this reassures me that it is only temporary I continue working on the weight loss. Finally one of the best suggestions that I read on Spark was to set up a spreadsheet that tracks your BMR. I have set up an elaborate spreadsheet that tracks BMR, BMI, total calories that I want to lose. I can always see a change on the spreadsheet whether or not I lose weight.
10/6/13 10:50 A
Keeping the status quo is better than giving up and gaining weight.
It's taken me 2.5 months to lose 10 pounds. I do P90X 6 days a week and added Isagenix supplements. First month, not much change. The second 1.5 months, lots of inches and weight coming off. From your ticker, it looks like you and I have about the same amount of weight we want to lose. It's harder when you don't have much to lose. Keep going.
Edited by: MARYLIZ54120 at: 10/6/2013 (15:29)
Fitness Minutes: (130,361)
4,985 10/5/13 12:40 P
Write down why you want to lose weight. List all the reasons why those extra pounds are burdensome. That is your motivation. Post them by your phone, in your car, on the bathroom mirror, next to the kitchen sink....
Part 2 is determining whether wanting to reach that goal is worth the effort needed to do so. If you do not think it is worth it, nobody else can help you to get there. If you DO think it is worth the trouble and hard work, nothing can stop you! We can encourage you, we can help you through the temptations and hard spots, but we cannot give you the motivation to do something that you do not want to do.
Part 3 is your plan. How do you plan to lose the weight that you have decided is worth the effort to lose? Will it be dieting? How? Calories? How many? Atkins? Weight Watchers? What kind of exercise and how much are you prepared to do at this point? If you don't have a plan, you will continue doing the same thing you are doing now and that isn't helping you to get to where you want to be..... which brings us to step 4...
Part 4- What is your goal? You can set an ultimate goal, but 50# is a lot to look at. You need to set smaller measurable goals. Not all of them should or have to do with weight. Perhaps it is to move for 10 minutes straight. That movement might be walking, dancing, jogging or marching in place. You might want to get below a certain milestone number (those over 200# tend to strive for ONE-derland). Or look at a 5% weightloss. YOU decide the goals.
Now put these all together and get this plan in motion.
MEASURE YOU SERVINGS! Our minds are sneaky and we vastly underestimate what we are eating. TRACK EVERYTHING THAT GOES IN YOUR MOUTH! If you write it down, it is real. Don't try to remember at the end of the day. DO it immediately after you eat if not before. MOVE! It probably won't be much at first. 15 minutes on the bike was hard for me at first and I had to ice my knee afterward. After several week I tried the elliptical trainer. I couldn't do a minute. Now I can do an hour without any problem. The fact is, you CAN do this! I am proof of it.
10/4/13 1:50 P
Change up my routine. And track others things like water intake, nutrients, etc.
10/4/13 1:49 P
When I feel frustrated that the scale isn't moving, I banish it for a month at a time. And concentrate on - and track - other goals.
Fitness Minutes: (4,839)
87 10/4/13 8:55 A
Keep eating healthy because if you indulge in bad "comfort food" you are only taking a few steps backward. Push forward.
Fitness Minutes: (20,927)
499 10/4/13 12:05 A
If only it could be like the Biggest Loser 10 lbs in a week!!! Why can't life imitate t.v??? Sighhhhhh.....
10/3/13 9:57 P
Check out some other measures which hopefully you've also been tracking like body measurements, heart rate and blood pressure and try something new and fun in the exercise area. Hoola hoops are up for me!
Fitness Minutes: (23,601)
843 10/3/13 7:53 A
Weight can fluctuate as much as 5 pounds depending on what time of the month it is, when you last went to the bathroom, and how much water you are retaining. Keep doing what you're doing, and you will get results. And as someone said, if you are exercising, you probably actually need to be eating more than you are. If your body thinks it is starving, it holds on to your fat and you lose more slowly. Also, drinking more water actually flushes out retained water.
I lost 10 pounds pretty quickly last month, but have moved up and down half a pound on the scale since then. I have no doubts that at some point the scale will go down again, but right now all I can do is eat healthily and take care of my body.
10/2/13 6:10 P
Like you I am fairly new... I have been stuck on the scale for a month now, maybe a bit more. But, I am still loosing inches, I feel GOBS better. My blood sugar has dropped, my cholesterol has dropped. I am disabled and I can tell you that my walking is MUCH better, I can sweep my floor now when I couldnt a month ago. My pain medications have cut down by half. That is HUGE!!!! my doc thinks I am building muscle, and loosing fat, and to stay the course. the pounds will come soon enough. But I am SO pleased with how I feel, how much more I can do, no more acid reflux, that drug is now gone from my life.
I feel GOOD.. that is a LOT of motivation in itself. I now miss my deep water exercise if I miss due to medical appointments etc, the habit has been made, I crave the endorphins, I LIKE my workouts.
Fitness Minutes: (3,359)
386 10/2/13 3:04 P
I've been at it for a very long time, on and off, trying to take off the same pounds... and just in the last few weeks found the "magic" combination of exercise and nutrition that is actually allowing me to start shedding weight. A lot had to do with just sticking with the process, tracking and exercising, just "because."
10/2/13 1:57 P
Keep going. Your body will change. I spent a month at the same weight once, but decided that giving up wasn't going to get me anywhere but back where I started. I stuck it out and the weight and inches started dropping off. Keep going.
10/2/13 1:29 P
2 weeks is not enough time to see results, give it some time.
Four years ago I was struggling to carry a 20 pound bag of dog food from the car up the porch steps into the house. Now I can move a 50 pound bag the same distance. The difference: 30 more pounds of dog food; 30 fewer pounds of me. Had I hoped for faster weight loss? Sure. Had I imagined being stronger, with more stamina, simply able to live more fully? Not really, but it's what is happening.
What you're accomplishing -- two miles a day running/walking-- sound great to me. Are you eating better, not just lower calorie? Sleeping well? Drinking your water? Keeping a list of your Non-Scale Victories? Keeping in mind that every journey is different?
Some people find it helps to literally put gold stars on their calendars each day they meet their nutrition and exercise goals. Others plan small rewards for each week or month they meet their goals. You can't control the outcome, but you can put in the work to make the results possible.
Kinglarazzi, I like your style and attitude. May I take your words and put them into my personal journal for motivation? I would also like to post them in my workout room and in my bathroom and kitchen if I may. Right now, I seem to need constant reminders on how to keep it going. I appreciate everyone's words on this board. I came here today hoping for motivation and reassurance and I found it. Spark has never failed me yet. Here's to thinking about healthy versus negative thinking. :)
As I approached age 50, I try telling myself that it's about healthy food and exercise choices. It's not about the weight loss results. I lost pretty slowly, but that attitude has helped me keep it off, too.
Fitness Minutes: (179,709)
10/1/13 5:35 P
Two weeks is not a long time: I know it is disheartening when you don't see "instant" results, but it could take a while before you begin to see big changes in your weight on the scale or the way your clothes fit. But stick with it! You are doing the right thing, and your body is thanking you even if you can't "see" it. It does get easier as you acquire new and healthier habits, and you begin to feel better, fitter and more optimistic about life in general. That's a big motivator, even if the scale doesn't move!
I also try to remind myself that if I NEED to see results in only a week or two, I'm clearly not doing this for the right reason. If you're not willing to put away the scale for a month or two, put your head down, and do the work regardless of what that scale may or may not say, then you might want to try to find a better form of motivation.
Also, no matter how many calories you eat, nobody became obese by eating fruits, veggies, and lean meats. It's impossible. So don't be so strick with your caloric intake and try to focus on adding my good foods to your diet. If you strive for double digit servings of fruits and veggies in a day, you won't have room for junk. And most likely, you're calorie level will be sufficient for you to fuel your body AND lose weight.
If I were at my goal weight what would my self talk be about? I think about totally taking the losing weight and inches out of the equation. What am I eating healthy and exercising for. It is for a better quality of life. I can always measure that.
Fitness Minutes: (1,883)
10/1/13 9:29 A
Archimedesii, That you your words of encouragement. I think every time that I start a weight loss goal, I expect the weight to just melt off. I am going to change my weight ticker to something else, so that I am not focusing on just the scale.
Fitness Minutes: (958)
10/1/13 9:03 A
I appreciate everyone's positive attitude. Sometimes it really helps to see that we are not alone! I too have been struggling with seeing results. I think the results that I am not seeing are actually happening on the inside. For example, a year ago I could hardly walk around the block without stopping to catch my breath. Now I have several different directions to choose from when I run in the neighborhood! it is hard to remember and to reward ourselves for even small successes. Thanks everyone for your insight. You have certainly reminded me of what is truly important!
Fitness Minutes: (142,230)
10/1/13 7:57 A
I didn't lose any weight in the first YEAR that I worked out, because I didn't understand that weight loss comes mostly from nutrition.
But I kept doing it, because I knew that stopping certainly wasn't going to help me achieve my goals.
10/1/13 7:24 A
10/1/13 6:59 A
Did you drink as much water before? The change in intake adds weight for a while?
Fitness Minutes: (127,815)
10/1/13 12:01 A
I've had so many long discouraging times, but reviewing the overall stats proves the process is sound. Two weeks in I could not have imagine the success that eventually came. Great success to you!
9/30/13 5:23 P
Since I am a group fitness instructor, I stay motivated by motivating others. When I see them improving in health, fitness, etc., it keeps me motivated even though I am having struggles of my own.
Edited by: NVR2LATE2BFIT at: 9/30/2013 (17:25)
9/30/13 4:59 P
In the beginning, I would measure your success with actions, not necessarily results. For example, drink 8 glasses of water. Gold star. Eat a balanced, nutritious breakfast. Gold star. Get 30 minutes of cardio. Gold star. Sleep 8 hours. Gold star....
You get the idea. Focus on succeeding in the process and the results will follow. It didn't take you 2 weeks to put on the weight. It won't take 2 weeks to take it off. Consistency and persistence are the keys.
Fitness Minutes: (61,690)
9/30/13 4:09 P
Using the scale is a very ANALYTICAL way of measuring progress. Using a mirror is a VISUAL way of measuring your progress. Determining your energy levels is a PHYSIOLOGICAL way of measuring progress. Reaffirming your goals PSYCHOLOGICALLY is a way maintaining FOCUS on what your trying to ACHIEVE, day to day.
Sometimes all of these aspects work wonderfully in UNISON, giving one a sense of INVINCIBILITY. Other times, one must find COMFORT in one aspect while the others don't seem to ACCURATELY measure progress.
Continually focusing on the psychological aspect, one will always be STRIVING for PERSONAL FULFILLMENT. One must try to find the "POSITIVE" motivational FOCUS for continued SUCCESS.
Fitness Minutes: (251,670)
9/30/13 3:34 P
It's only been two weeks. You have to be more patient with your body. While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. There will even be weeks you gain ! And that doesn't mean you're doing anything wrong. this isn't the Biggest Loser. 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 or their clothing. And that too is perfectly normal.
Also, on days you run, you'll need to eat a bit more. Let's say you burn 200 calories each time you run/walk. If you eat 1200 calories, that means you're only netting 1000 calories. that is not enough calories to fuel an adult woman's day. 1200 calories has been determined to be the bare minimum of calories an adult woman needs just to be able to lie in bed thinking. Add exercise and that number increases. Eating too little and exercising too much can hinder your loss, not help it.
I know this is going to sound strange, but a person has to eat to lose weight. Quality of the food you eat has a bigger impact than you'd think.
Mostly, you need to be more patient. figure 6-8 weeks. don't buy into the hype of the late night infomercials that say you can change your body in 10 days. at the very bottom in teeny tiny letters it says,"results not typical".
I have started to run in the mornings, doing about 2 miles alternating walking and running. I'm a beginner and trying to work on my endurance and speed. I've also started to track my calories very closely, staying within 1200-1300/day. It's been around 2 weeks and I have not seen any improvement on the scale or how my cloth fit. I know that there are other benefits to exercising but it is very discouraging when the scale does not move. I'm trying not to let this bother me, and continue with my exercise program. Can you please share with how long it took to see some results on the scale or the way your clothing fit?
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