Ready for this? Stay off the scale for a month. Seriously. Just do what you need to do--drink water, stay within your calorie range, make sure you are eating enough good quality protein, move every single day and get 8 hours of sleep every night. Do this for one month and stay away from the scale.
The first few months of the Spark People lifestyle alters your biochemistry at subtle levels. Some respond with weight loss sooner than others but those subtle changes may include water retention or new muscle growth, both of which can increase the number on the scale but it does not mean you are getting fat. Trust the process and relax. Most of all, do not beat yourself up over anything. If you have a bad eating episode--we all do now and then--get right back on the program with the next meal or next day. We cannot change the past but we always have the option to start anew again and again and again.
Hang in there--you will succeed!!
Fitness Minutes: (220,235)
21,510 7/9/13 12:09 P
Unless you ate an extra 17,500+ calories worth of food in the last two weeks, you did not gain 6 pounds of fat. In order to truly gain one pound of fat, a person has to eat an extra 3,500 calories on top of their normal intake.
It really is a lot easier than you'd think for the scale to go up. 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. During my cycle, I can easily gain as much as 5-7 pounds !
So, don't beat yourself up because you gained a few pounds. If you know you're eating habits haven't been totally unreasonable, then some of your gain is water retention. If you've been eating salty foods, excess sodium can cause a person to retain water. that water retention in turn can cause a person to bloat. So, if your pants don't fit right, it may because of some water related bloating.
Which is why I'm going to tell you to try to relax and drink your water. If a person is the least bit hydrated, they'll retain water.
Mostly, you really can't keep beating yourself up every time the scale goes up. It's not healthy. If you know you're eating habits have been less than stellar, then you know that eating more healthfully WILL help you lose that weight.
Thanks for the article. I make my salads at home and they are always under 400 cals. I really like that I can fit basically any flavor profile into them, be it tangy, spicy, creamy etc, just by throwing it on a pile of greens and veggies!
Yes, I am getting in some activity. At least a daily walk and few sparkpeople strength and toning videos throughout the week, that I do with a pair of 5lb weights. I am working up to more activity and am still very light with it, it hurts my hips to walk too much, so I am slowly building my minutes and trying to keep consistent!
Fitness Minutes: (129,925)
9,484 7/9/13 10:49 A
I know it's easier said than done but try not to over think it because worrying about it isn't going to change previous choices. The best you can do is focus on each new choice in front of you.
You mention making better food choices and drinking your water. That is a big piece of it but are you also getting your activity in as well? Even 10 minutes a couple of times a day can really make an impact over the course of things.
I have gained almost 6lbs since starting on this site on June 21st. It just keeps going up. I feel panicky.
I KNOW I am eating less calories and I KNOW I am making better choices. I just wish I was at least maintaining rather than gaining!
Please don't berate me for my food choices in my log, I know they are not stellar, but you have to understand that they are far and away better choices than I was making in the last Six months (upwards of 2000 cals a day and Mcdonalds twice a day several times a week)! The crazy thing is, I didn't gain any weight in the last six months, until now.
Granted, it was a big cookout weekend, and the scale jumped up 3lbs just after that, so deep down I know that I did not eat an excess 11,000 calories!! My sodium is pretty much where it has always been and I take my measurements, which have not changed.
I don't really know why I am posting this, as I am on these boards all the time, just reading, so I know the advice. Stick with it, drink your water, make sure you measure, watch your sodium, eat less processed foods etc (and I do those things, subbing yummy salad most days for lunch rather than a whole #13 meal from mcd's, with soda!).
Ugh. I just needed to vent. I know that the time will pass anyway and I don't want it to pass with me doing nothing.. but I at least thought I wouldn't be GAINING. God, I sound like such a whiner! I hate this!!
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