For myself, I had to completely change the way I thought about exercise. I used to tie it directly to losing weight, and I eventually started resenting exercise when I didn't lose "enough" or felt like I should've had better results in some way. I resented it so much that I did it less and less, and ended up stopping.
Exercise helps in weight loss, but it's much more about gaining strength, endurance, and just living. The vast majority of weight lost for me, I realized, had more to do with my basal metabolic rate than the difficulty of my exercise.
Remember that the whole industry around weight loss is built upon myths. Just as there are myths about food, there are myths about exercise. No exercise really helps with losing inches in a particular body area, for instance, but commercial after commercial promises just that. Breaking the myths we've internalized because of culture and daily commercial messaging takes a lot of effort.
Ultimately, for me, I had to start thinking about exercise not for weight loss but for living. It gets the blood going, it helps with basal metabolic rate, it can strengthen you and give you more endurance and stamina. Exercise for those reasons, because it makes you feel better and burns off stress. Let go of the "fuel in, fuel out" myth - because it's way more complicated than that. We're not cars or trucks, we are complex, magnificent living beings.
The closer you get to your goal weight, the slower weight loss will be. This is because you've gained muscle, your "machinery" is functioning more efficiently, and both stamina and endurance have increased such that exercise is easier. Instead of exercising harder or with more intensity, switch things up and challenge different muscle groups. Try swimming, or bicycling perhaps. Exercise because you like it, not because it's a "should" or because exercise X supposedly burns Y calories. The formulas people use are clunky and almost always leave out other important variables.
Fitness Minutes: (112,042)
46,222 8/10/12 8:15 A
One of the biggest misconception when it comes to exercise, even running, is that it torches a lot of calories. And the longer you do the activity, the body becomes quite efficient doint it, so your body expends fewer calories.
Remember too, that as you lose weight, your body does not need as many calories to sustain itself so make sure for every 10 pounds loss you update your weight on your Start Page. This may or may not change your calorie range, depending on other factors.
Lastly, if you view this journey as a diet and not a lifestyle, you may find yourself back to square one if you get too frustrated by not getting the results you expect. It took me 3 1/2 years to lose 80 pounds...but I am proud to say, not once did I ever deprive myself from the foods I enjoy. And I have kept the weight off for over 4 years now...longer than it took for me to lose it.
I made the decision that I did not have to have those foods versus, using the phrase, I cannot have those foods. When we use the words did not, versus cannot, it becomes a mind game. By using DO NOT, it allows me to hold the power over the food versus the food having the power over me.
I've been at this weight loss thing for a long time now. Last summer, I lost about 20 lbs. Then I stopped and gained some back. After New Years this year, the boyfriend and I decided to give it another go and just started counting calories. We got great result--weight lost every week. Then around early spring, we decided to throw some exercise in there (the elliptical)--again, weight lost every week. Then, we decided to try our hand at running. We started off really slow and I eventually worked up to being able to run 2 miles in a half hour. It's really hard for me to do, but it feels good to know I've worked hard to get up to it.
We aren't always the best when it comes to sticking with diet and exercise strictly. We like to drink and have a good time, which I know is one of the worst things for your diet (the drinking anyway). We' re coming off a not-so-strict week (last week). However, this week, I've been really strictly running and entering my cals. Yet, I weighed myself this morning before my run and gained 1.5 lbs! WTF?! I understand that there are a lot of factors that could be at play here--the crazy week last week, I have a thyroid issue, I've only just been strict with myself starting this week again, I know your weight can fluctuate, I don't drink enough water, when I do track my cals, I'm usually closer to my max than my min, I had some cheese yesterday and a bit of chocolate. But jesus...a pound and a half?!
I just don't understand how I can be doing something that feels so taxing on my body (running), that's so difficult, and the weight isn't just falling off. And I say this because when I've tried weight loss in the past and counted cals and did the elliptical, I feel like I've had much better results. And I feel like the elliptical isn't nearly as hard as running. Yet, every other morning, I go running, and I sweat like a crazy person and I look at the calories burned on the treadmill and it's something so small, between 200 and 300 cals. Is that really all I'm burning?
I also tried exercising and counting cals about 4 years ago and was pretty successful, I also wasn't super strict either. I just don't understand why I'm at this standstill. I mean...is this really what I'm in for forever? Running my butt off 4 times a week to burn very little calories and having to be conscious of every single tiny bit of chocolate or cheese or something other than a vegetable I eat???? Never being able to go out to dinner because I'll just set myself back a week?
I'm so unbelievably frustrated right now. I freaked out and didn't even go to the gym--my bf went without me. It's really humid here today and it's always hot at my gym when it's humid out. I just didn't feel like dealing with it. And I'm in the mindset right now of "what's the point anyway?" I probably ruined my bf's run and possibly even his day with my little freak out this morning. He's got a final today to take and I'm a mess and he's trying to make me feel better.
That's another issue--my bf "cheats" on this whole thing just as much as I do and he's still losing! Again...WTF? I love going out with friends and co-workers and hearing them compliment him all the time on all the weight he's lost. Nope, nothing for me.
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