Thanks Michelle ( I think you were talking to me)..great advice and I plan to give it a try!
Fitness Minutes: (77,226)
3,965 2/24/13 5:11 P
Consistency is not only the secret for short-term goals (but there will be ups and downs, still), it's the only choice for long-term fitness, health, and life.
A suggestion: shape your consistency. Try to reduce the number of days, off-program. per month. Keep track of that statistic. Celebrate accomplishments, not by going off program, but by looking at yourself, in the mirror, or getting even more consistent the next month.
Your reward for a better you, is a better you. What could possibly be better than that?
(There's a missing icon at SP so bear with me!)
You are doing it; and tomorrow you will be doing it better!
@BUBBLEJ1 Right now my range is 1,200 to 1,550. Some days I eat about that much, and sometimes I eat up to my most. Maybe I should make it a goal to eat to my most...? Also, sometimes I don't always get to my nutrition goals, but some people always tell me not to follow that sometimes because ot could be wrong and I may actually be getting enough.
@BOPPY Since I've joined Sparkpeople, a total of 14 pounds. Exercise: TaeBo, Bellydancing and a few Sparkpeople cardio videos. Also strength training consecutively. I work out Monday through Friday mostly(but if I miss Monday, I'll drag it on to Saturday). Plateau, hmm...probably for awhile now. Maybe since December? I'm always on and off the program though, I'm sadly, not very consistent. I just kind of wish I could lose the rest of it before my high school reunion.
Fitness Minutes: (75,891)
2,489 2/24/13 7:43 A
Calorie cycling is working for me.
Fitness Minutes: (77,226)
3,965 2/24/13 3:17 A
First of all, how much have you lost?
If you're down to your last 10 pounds, sounds like the first thing we should be doing is congratulating you. (I've still got twice that to go.)
Second, you haven't said what you're doing about exercise?
Third, how long have you been holding steady (at a plateau).
Fourth, I find that some plateaus are just caused by some kind of a consolidation process where the body needs time to adjust to the new weight and nutrient condition, and eventually observable change kicks in. In 89 weeks of losing a total of over 100 pounds, I've seen a number of plateaus. They eventually pass, one way or another. Persistence. Consistence. Resistence (to doubt and relent)!
However, all the stuff I've just said does not keep me from being antsy, when I'm at a plateau. I'm hoping that at tomorrow's weigh-in, I will end a three week plateau.
But I say to both of us: 5 years from today, if it took us a few more weeks, and we've managed to keep it off, what different does it make. None.
How many calories a day are you eating? As you get closer to your goal weight you could try eating a bit more. Seems counter intuitive, but I have heard of it working. Something needs to change, because what you are doing now doesn't sound like it is working!
I don't have insurance. I was considering getting a body fat caliper. My height is 4'9". If I ever do get insurance and am still struggling, I'll ask my doctor about a bone scan.
I just still fill very round around the torso and it kind of upsets me. Should I change my calorie intake range? It seems my meals(excluding snacks) take a lot of my day and make it more difficult to eat fruits/veggies.
Have you had your body fat tested to make sure you really have excess fat to lose? That's step one. If you have insurance, talk to your doctor about getting a bone scan that will give your body fat percentage as additional information. Unless you're several inches under five feet tall, you're not technically overweight now, and if you weighed less and ate poorly when you were younger, the doctor can justify ordering a bone scan by saying s/he thinks you're at risk for osteoporosis.
And s/he'll be telling the truth, anyway. If it turns out you don't have much excess body fat, then struggling to lose weight does mean you'll be weakening your bones. Your body won't let you lose *all* the fat; we need a certain amount to stay alive and especially to have healthy hormone levels. Since long-term survival is all about being able to reproduce, the body hangs on to that vital amount of fat no matter what. If you're close to that minimum and you keep trying to lose weight, the body will take that weight from bone, muscle, and organs. (People who die of starvation still have fat left! They die of heart or kidney failure because their bodies would rather burn those organs than the last of the fat.)
If you're very tiny, you might still have some excess fat to lose, but if you're at least 5 foot, it might be that you need to build muscle instead of losing fat. That means switching your focus to exercise, especially strength training. In the diet arena, you probably need to focus more on healthy eating and less on calorie reduction. (Look at some of the "how can I eat healthy when I have no money?" threads on this board for ideas on how to get your veggies while staying on budget.)
@DRAGONCHILDE I used to be 115 back in '06/'07 because I was always pushing carts(worked at HEB) those days and used to eat crappy. I still have a lot of fat and I'm over my BMI, so I feel kind of unhealthy....
@MICHELLEXXXX Kind of. It will move constantly. Lowest I've been currently was 119. Maybe I need to eat more fruits and veggies...? But it's so hard for me to snack some times when I'm full. And I'm not good at adding it to my foods, though most of them have it because a good chunk of them are from the SP Cookbook.
Basically either oatmeal and a banana for breakfast; apple for a mid day snack, (walk or gym three days a week); for lunch I have brown rice and veggies steamed with a spicy seasoning concoction ;and dinner is usually a green salad w/4 oz. .of grilled chicken breast. I also have yogurt and fruit for a snack, occasionally popcorn, but not often. This is pretty much the fat smash diet, slightly altered.
Fitness Minutes: (5,730)
2,253 2/23/13 3:34 P
What is a typical day's menu, workout, and sleep schedule for you since you've stalled?
I am trying to lose 13 more pounds (lost 10) and seem to be at a standstill...
Edited by: LCRUMM at: 2/23/2013 (13:23)
Fitness Minutes: (5,730)
2,253 2/23/13 1:03 P
Have you hit a stand still in your weight loss?
Fitness Minutes: (14,252)
9,666 2/23/13 10:48 A
The main one I can give is adjust your expectations. You won't be able to lose a pound a week like you can at higher weights! Aim for smaller deficits, with just .25-.3 pounds as your goal per week. It takes longer, because there is less fat to lose!
Also understand that your weight isn't static. It may not be possible for you to get to one number and just stay there! Most people have a 5 lb range, because that's normal fluctuation in your weight.
Evaluate your goal weight to make sure that you can actually reach it; if you're a mom with three kids aiming for her high school weight, for example, that just may not be possible; the older you are, the less you are able to return to the weight you had at 18. :)
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