HI NURSEMOMMY8! Congrats on your weight loss sucess! Just by joining SP you're making a step in the right direction. I'd suggest that you stick with the 1lb/week. You never want to be hungry or starving while trying to lose weight. Strict restrictions will result in binges (thus negating any weight loss). Unfortunately we can't lose 20lbs overnight but we can make positive decisions that will help our new healthy lifestyle. And this time you're not doing a diet: you're making lifestyle changes to establish a new healthy lifestyle with weight loss as an extra bonus. Good luck!
Nursemommy8, you really do want to start with successes, and plan for something you can stay with, rather than over doing it.
So I'd suggest getting away from the 2 pounds a week, and go back even to 1 pound a week. Can you live with that suggested calorie range? Can you live with it for a month or two? Not - I can survive on this, but I am happy with this level, not hungry and irritable, or even moderately hungry and irritable.
Try it for 2 months, and then see if you want to further adjust. But give yourself successes!
Twenty pounds to lose isn't where you start, or 70 pounds isn't where you start. Where you start is each day - what are good choices I can make? I've made these choices so far today - what does that mean for the rest of my day? And every day is a new day.
First, don't despair! I went through a lot of the same issues. I'm six months into it now, and I know my body well enough to know that it doesn't lose weight in a linear fashion. I now lose about 7 pounds a month, regardless of whatever crazy is going on my life; but that generally consists of a week with a 1/2 or 1 pound loss, a week with a 2 or 2 1/2 pound loss, a week with a three or 3 1/2 pound loss, and a week with no loss. No change in nutrition, no real change in fitness. It's just how I am.
So I'm moving away from date based goals, because I get really stressed out looking at a calendar and thinking, I need to lose X pounds this week to make goal!
What I do to set my calorie range is to tell SP that I want to lose 15 or 20 pounds (or however many is left to my next milestone), that I want to lose 2 pounds a week, and then I look at the date SP tells me is my goal date, and I add three or four weeks to it. As a result, I'm still losing weight, but I have a reasonable calorie range that doesn't freak me out.
My goal is to set some pretty good habits in place so that when I've lost all the weight I want to lose, I'll have a comfortable lifestyle that will be easy for me to maintain.
As for ST, if you're intimidated by the machines, consider hiring a personal trainer for three or four sessions. Tell him/her, "I want you to set up a program for me and teach me how to do the machines, so that after a month of working with you, I can confidently do this on my own."
Definitely add ST. I love the way it makes me feel. I do a full body routine 3 times a week. The SP generator is a really good place to start. You can get routines that require no equpiment at all for a beginner level. You can fit it in at home in 20-30 minutes to start.
While the scale is not constantly moving, and sometimes is demotivating, I understand wanting to have a specific number and/or date goal in mind. If you think that, at this moment, the caloric restrictions that come with a 2 pound a week loss will sabatoge you, please don't go that way. Set your tracker for 1-1.5 pounds a week. Make sure that you are putting in how many calories you are routinely burning, as that can affect the calories you are "allowed". Our society is wired to want fast, easy results. That's why there are so many fad diets and products, and why so many of us yo-yo and fail at "diets" for years. Try not to think of this as a diet. As (I think it was) Scott said, this is not a diet. You are changing your life. You will hopefully make healthy habits that will become routine and part of who you are and make you healthier. Slow and steady will not only let you win the race, it will keep you from needing to run it over and over.
Also, don't rely on just the scale. Take physical mesasurements. Pull out a pair of pants that use to fit, but are just a bit too tight now. Try them on, see how tight they are. Try them on again in a month. Pretty soon, they'll be too big, and you will feel awesome!
Fitness Minutes: (111,081)
13,496 10/5/11 8:10 A
there are workout generators to help you design a ST workout and many articles on Spark that discuss how much weight to use.
You asked if you should focus on a date or a number on the scale...I say neither! Neither of those things will mark a progress towards a healthy lifestyle. Set goals such as: eating 5-10 servings of fruits/veggies daily, doing something active every day for 10 minutes, fitting into smaller size clothing.
You have many options, and I know that the whole thing can be scary, but this must be adopted as a lifestyle. Once you get into the "lifestyle" you will be more comfortable and able to progress. Take baby steps, but make sure you are taking steps!!! I have had many clients that had struggled, but when ST was added, flourished! This can be you!
Fitness Minutes: (90)
6 10/5/11 12:38 A
I'm not at all opposed on ST, I just have no idea where to even start. I don't know how to work half of the machines there or to calculate how much weight I should put on them. It definitely is out of my comfort zone, but I have heard that it is really good to do.
As a trainer I will tell you, you would get better results by adding strength training. St will build muscle which will burn more calories. the more calories burned the more fat burned! St will be the key for you. It may be out of your comfort zone, but I submit it is necessary for you to maximize your results! Are you strictly opposed to ST?
Fitness Minutes: (6,799)
62 10/5/11 12:16 A
I also joined 1.5 weeks ago and have 50lbs to lose. My plan is to set small weekly goals. My week one goal was to walk 20 min on the treadmill at 3.5 mph, to drink 8 8oz glasses of water each day and chart my progress each day on my blog. Week one was a sucess! Week 2 goals are 25 min on treadmill at 3.6 mph, drink 8 8oz glasses of water, add 2-3 fruit servings and 3-5 vegetable servings to my diet and blog my progress each day. So far so good! Drinking the water, fruit and vegetables really fills me up and has cut down on other cravings. Starting weight 190.8...............current weight 187.6. Try setting small goals, adding a new goal each week.
Fitness Minutes: (90)
6 10/5/11 12:13 A
Thank You for your advice! Right now I am planning on diet and cardio. This is all new to me and I don't want to get burned out as I have several times in the past. I am doing 30 minutes on the elliptical at the Y 3 times per week. I'd eventually like to start doing it 3-5 times per week. I'm also interested in running once I get in a little bit better shape. I do plan on adding strength training once I get into the swing of things and get used to going to the Y. I've only been twice so far and am just not sure what I'm doing! Going 3 times a week is a pretty big deal for me. I hate exercising, haha!
OK, look at things this way. If you lose a pound a week, you will lose 50 lbs in a year. A lb doesn't seem like a lot, but it adds up, and is realistic. That said, I would suggest don't worry about weight at all. Take your measurements as you should be doing ST along with diet and cardio and the scale may not reflect you actual loss. Are you planning on dieting, doing strength training and doing cardio?
Fitness Minutes: (90)
6 10/4/11 11:51 P
I've been on spark people for 1.5 weeks. At my one week I had lost a pound and a half which is great. Well then I went and changed my weight loss goal to lose 2 pounds per week and a sooner date because I am so impatient. Anyway, it cut my calories waaayyy down and now I'm afraid I won't be able to stick with it. I've failed at diets before because I try to do too much too fast. I get really hungry, irritable and the numbers on the scale start to go up instead of down.
How do I come up with a healthy weight loss goal? I've used the calculator they provide, but if it were up to me, I'd want to lose 50 pounds by Christmas. Of course I know that's not realistic, but I don't know how to come up with something to work for me. Should I focus on a date or on the number on the scale? I just don't feel like i know what I'm doing. I really want and need to succeed at this, but I'm just overwhelmed and scared. Should I try to lose 1 pound a week or 2? Is there a simple way to calculate this? Like lose 20 pound in 2 months or something? Does anyone have any advice. I'm kind of freaking out. I know I could change my goal back, but I'm just so frustrated. I'm starting small with 20 pounds to lose, instead of the 70 I need to.
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.