I don't have anything magic to tell you, but want you to know you aren't alone. On thing to keep in mind is that your body wants to stay in a state of homeostasis. It doesn't like to change. And so, sometimes it can take a lot to get it to change.
Thank you guys for all the support and info. It helped! I am feeling much better about things and I never planned on stopping what I was doing. I need to drink more water (drinking 8/day but still feel thirsty/and am a bit bloated) and I definitely need more sleep (I don't sleep much, a "regular" night of sleep for me is about 3-4 hours and I'm always tired) but I do overall feel better since the exercise/eating healthy.
Never make someone a priority, when all you are to them is an option.
Fitness Minutes: (236,030)
7/27/12 12:17 P
Weight loss is not an exact science. As we age, our bodies change. If we've been yo yo dieting for years and years, that too effects how we lose weight. It may seem like the weight dropped off when we were younger, probably did. But each time we gained, lost and regained the weight, our bodies became more efficient at conserving fat. Once we take off the weight, we have to do our best to keep it off. Otherwise, the next time we try to lose, it will take longer and longer.
So, don't beat yourself up because the weight doesn't seem to be coming off as fast as it did the last time you tried to lose. Instead, do your best to try to make this a lifestyle change instead of a diet. The healthy habits you adopt today to take the weight off, you'll need to keep the weight off. You've already seen what can happen when we let those old bad habits creep back in. Our weight creeps back up.
As Coach Nancy nicely stated, don't use the scale as your only means of measuring success. Look for subtle improvements you might not have noticed because you've been too worried about the scale. Do your clothes fit a bit better ? Do you seem to have a bit more energy ? are you sleeping a bit better ? can you walk up stairs without getting winded ? Can you carry more bags of groceries without getting tired ? How's your blood pressure ? Do you know that if your blood pressure decreased this month, your doctor would be thrilled even if you didn't lose any weight. lowering your blood pressure is a huge sign of success and improvement.
And that's what we're really going for. We're looking for improvements. Might not be drastic. Remember, this isn't the Biggest Loser. those types of weekly dramatic losses are just not typical.
Try not to worry ! Weight loss really is a slow steady process that takes time. here's something I've learned from my own years of yo yo dieting and it's this,"the faster a person takes off the weight, the faster it packs back on".
Fitness Minutes: (112,042)
46,222 7/27/12 11:15 A
Do NOT let the scale become your source of measuring your success. Understanding the physiology of the body may help you cope with the lack of changes on the scale, but that does not mean the changes are not happening. And the new research is showing that those who lose 5% of their weight over the course of 3 months are more likely to keep the weight off versus those who lose it at a much faster rate.
Our weight is not a static number, but more like a vital sign. Just like your blood pressure, heart rate and body temp will vary throughout the day, same is true with your weight. Because our bodies are largely made up of water (the fitter we are the more water we retain), any deviation in our diet, hydration, workouts, even hormones can lead to a shift on the scale.
Know that all changes within the body must begin at the cellular level...all the way down to the fat cells need to release the free fatty acids, to the muscle cells making bigger and more numerous mitochondria-these are the organelles within the cells-to give us energy.
It isn't uncommon to see a slight upward shift in weight when we start exercising, or add a new training regimen and eating better. For one the muscles are making more mitochondria which allow for extra glycogen-stored glucose in the cells- therefore, your body hangs on to more water to help with the cooling off process for exercise and for helping process energy. Your muscles will also have an increase in blood volume in order to have better availability to oxygen and removing waste, especially lactic acid. These things coupled with eating higher fiber foods, such as fruits and veggies can show a gain, when in all reality it is just a shift in fluids.
It sounds like you are doing the right things. Are you drinking enough water? I know you said you are drinking lots. I think I drink lots too, but then I realize on some days I drink less than I thought. I find that when I don't drink as much water on certain days, my weight loss slows down. I was told once by a coach that when my body is retaining water, to drink even more water. I aim for 8-12 glasses a day or more, and I only drink water or unsweetened iced tea, and a coffee in the mornings. I don't drink soda and only juice rarely, so that's one of the reasons I feel like I drink a lot of water.
When we make new changes like these, it takes our bodies a bit of time to adjust, and it's never as fast as we want! When I first started my weight loss again in May (I have yo-yo'd up and down for the past 4 years), I lost 3.5 lbs very quickly, then 3 more lbs, and then nothing, and then recently another lbs. My goal is to lose at least 1 lb a week, if I lose more than that in a week, then even better. When my weight loss slows down, I re-check what I am eating and I usually add more exercise. I try to exercise 5-6 days a week.
Just keep up the good work and it will pay off. Look at it this way, if you continue on this path, there is a better chance that you will see results, even if they come slowly. If you give up, and stop exercising and stop eating better, it's guaranteed you will not lose any weight, maybe even gain more, and become even more unhealthy. Take the chance that you will see results soon! You already saw what slipping back into old habits will do.
I know how you feel. I too lost about 40lbs 2 years ago and with poor food choices and stress I gained it all back and then some. It did not help that I also had a little one. LOL But here we are. You sound like your doing great so far you just have to stick with it. As I say this to you I am also saying it to myself as well.
Good luck to you. I know I am going to do it and I hope you will too. We did it before so I know we can do it again!
That would be sooo frustrating! You're right to think that at that weight you'll be losing more. I've read, though, that when you lose weight and then re-gain weight it becomes even harder to lose it again. Every time you "yo-yo" it becomes more difficult to take it back off again. If you have health care I'd recommend seeing a nutritionist (your doctor can recommend one). I track my food religiously but find that when I'm eating 1800 calories / day and vigorously exercising I don't lose as much as when I'm eating 1200 calories / day and exercising just a few days a week. Every body is different. Don't give up!
7/27/12 9:38 A
Hello ZOMBIEPUNK! It sounds like you're on track with your eating and exercising. Sometimes the scale just doesn't cooperate as quickly as we'd like. If you're doing everything right, the weight will fall.
Just to be sure, though, you want to make sure that you're accurately tracking. I've stumbled with this before, and it can be the thing that gets in the way of weight loss. You need to know how much you're eating, and some foods are next to impossible to measure. Weigh and measure as much as possible.
Another idea is getting physical every day. I like the idea of taking one day off a week to let the body rest, so aim for 6 days a week.
Don't give up. We get impatient for those results, but don't get discouraged if you don't see any change for a few weeks. If you're exercising and eating right, you are making yourself healthier, and the results will show -- just give it a little more time!
Hey all, I'm having a bit of a down time right now. I'm really overweight, and I'm really confused what's going on with my body. Every time I start eating better, watching portions, I usually lose rather fast at first and I know water weight and whatnot. Last year, when I started in January, 3 months later I was down like 40lbs. with really good losses every week. I of course slipped back into old habits and I gained a portion of that back. I wasn't exercising, I wanted to get my food in sync first.
Now, I started again like a month or so ago... and I've only lost like 3lbs (that was the 1st 2 weeks, nothing the past two weeks)... What changed this time is I started exercising at the same time I started eating better. I have some back issues so I walk on the treadmill for 30-45min, recumbent bike for 30-45 min or do a dvd.
I track everything that goes into my mouth, lean meats, vegetables, fruits, a bit of whole grains, drinking lots of water, etc. I'm eating healthy, eating within my calorie range and working out 3-5 days a week and..the scale isn't moving at all... This is obviously extremely disheartening. I have 180lbs to lose, I'm in the 300's, only 5'7", I expected at least a jump loss from water weight but that didn't even happen.
I don't plan on giving up, my clothes fit a tiny bit better (we're talking marginally here) but I took my measurements and nothings changed... I just need a bit of a self-esteem boost... *sighs* :(
Never make someone a priority, when all you are to them is an option.
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.