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Losing weight



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MISSRUTH
Posts: 3,423
3/22/13 12:20 P

I hate exercise, period. There isn't a sport or any other activity that I enjoy participating in, as much as I like sitting on the sidelines, being a spectator. I hate to sweat. I started off my exercise with just plain walking. And I put off strength training and just did cardio for a long time. sigh. I am a slug at heart.

If I had it to do over, I would've started ST earlier. There are all kinds of videos here on Spark, and strength doesn't need to mean "lifting weights". I like the resistance band videos on Spark. I'm now doing Jillian Michaels 30 Day Shred and it uses small hand weights but most of it is just using your own body weight-- planks, pushups, etc. I'm at my goal weight but now I'm really after toning things up and sort of "reshaping" some of my trouble areas. It really does work!

It takes time though-- you won't necessarily see results after just a week. A better bet would be to measure yourself once a month.



MMENDOLERA
SparkPoints: (12,581)
Fitness Minutes: (29,295)
Posts: 3
3/19/13 2:28 P

Thank you to everyone who has responded so far. This is my first ever post and I have been using the site for years. It is very encouraging.



MMENDOLERA
SparkPoints: (12,581)
Fitness Minutes: (29,295)
Posts: 3
3/19/13 2:28 P

I weigh 180, 5'7 33 years old. I do track my food and try to eat between 1300-1600 calories a day. I do eat lot of processed foods because I hate cooking. I haven't measured myself but that might be an idea. I just don't get the theory behind becoming smaller and not losing weight. I know muscle weighs more then fat but still. I don't do any strength training yet. I hate lifting weights. I have been increasing the intensity and incline of my cardio so that I am working different muscles and pushing than more or less depending on my energy levels which are pretty low. I do about 45 minutes of cardio in each of my sessions (burn between 500-600 calories a session) and by then Im beat.



AMBERT79
Posts: 52
3/19/13 1:00 P

Tracking your calories is so so so important when trying to lose weight. When you were working out, were you weight training and therefore gaining muscle? Muscle weighs more than fat. Did you take measurements? How do your clothes fit? Even though you may have lost only 5 pounds, you may have easily dropped two sizes if you were gaining muscle. I also had that issue (before I started tracking) as I was overeating at EVERY meal. You just don't realize how many calories are in some foods-even "healthy" foods like brown rice and quinoa. Those foods have 150 calories in a half cup, which is one serving. I was eating two servings, if not three, under the impression they are healthy foods. I strongly suggest tweaking your settings to fit your exercise more appropriately (because don't stop going to the gym!!) and begin tracking! It is a pain at first and you have to be diligent, but SP does make it easier since you can save your foods and group the foods you find eating together often. After I started tracking every bite of food I took, I lost 7 lbs in 6 weeks, but more importantly went from a size 8 to a size 4. And, while working out 2-3 days at the gym doing strength training/yoga and 5 days of cardio outside with my dog!



JENSTRESS
Posts: 1,159
3/19/13 10:02 A

Both previous posters nailed it. I LOVE Sparkpeople because it gives us all the tools. We just have to use them. The first tool is the nutrition tracker. I LOVE using it. Although if I splurge, there are some days I have HATED it. However, you really have to be diligent with it. And I remember "trying" to eat healthy really wasn't eating great for me. I ate tons of processed foods. Now I eat WAY better. Definitely try to eat less processed and get your whole foods in.


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DRAGONCHILDE
SparkPoints: (56,756)
Fitness Minutes: (14,252)
Posts: 9,625
3/19/13 9:44 A

Few things we need to know.

1) How much do you weigh, and how much do you have left to lose? The less you have to lose, the slower it will come off.

2) By "trying to eat right" are you actually tracking your calories, and weighing and measuring your food? Weight loss isn't about the exercise you do. It helps, but it's all about what's going on in the kitchen. :) What is your calorie range, and your daily calorie intake? If you're guessing, you're likely not accurate in your tracking.

When you stopped going to the gym, your muscles likely released the water they were retaining for the exercise you were doing. Here's why:

www.sparkpeople.com/community/ask_the_expe
rts.asp?q=68


That water retention can mask fat loss, but it's temporary and not a bad thing to be avoided. It's a natural function of your body's amazing adaptive systems.

Some things could be at work, although I can't really say without more information:

1) You could be eating too little, and working out too much. It's important to balance your body's needs with your calorie deficit. Creating too large deficit can slow your metabolism and sabotage your efforts. Looking at your trackers, you seem to be working out a lot, but not eating a proportionate amount of food.

2) You may be eating too much, even though you're making healthier choices. Weighing and measuring is important... if you don't, you generally end up underestimating calories eaten.

3) YOu may be overestimating calories burned.

Edited by: DRAGONCHILDE at: 3/19/2013 (09:48)


MISSRUTH
Posts: 3,423
3/19/13 9:12 A

Off the top of my head, I'd say you weren't eating enough on those high calorie-burn days. I know it sounds counter-productive, but if we're burning a lot of calories through exercise, we need to eat more.

Perhaps you need to update your Fitness Tracker to give Spark a more accurate idea of how many calories you burn each week. And take a look at your goal weight / goal date. Yes it'd be nice to lose 2 pounds a week, but unfortunately unless we've got a LOT to lose, it isn't realistic. Depending on how much you want to lose, one pound or a half pound per week is more realistic.

If you update those 2 things, I'm thinking Spark will give you a higher calorie range. It'll be easier to stick to and I'm thinking it'll really help with your loss.



MMENDOLERA
SparkPoints: (12,581)
Fitness Minutes: (29,295)
Posts: 3
3/19/13 8:51 A

I am trying to figure something out. I have been working out 4 or 5 times a week since about January and trying to eat right and have only lost 5 lbs. I stop going to the gym for about 5 days and the pounds are melting off. Why does this happen? Now I don't want to go back to the gym for fear I will gain the weight back. Please help.



 
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