I found that changing my routine helped break the plateau. I bought some fun WII games for exercise and it really helped.
Fitness Minutes: (8,760)
237 10/1/13 4:23 P
You will lose 1-2 lbs a week......thats on average. You may lose more one week, maybe gain a little one week...but keep making good food choices, excerise and check back in a year and I will bet that your average over that year will be 1-2 lbs per week
Your weight will fluctuate daily depending on many factors. You should pick one day a week to weigh yourself so you don't beat your self up if the scale is not moving daily/hourly to your satisfaction
Congratulations on four successful weeks making healthy choices. The plateau is only temporary. You will begin to gain muscle at the same time losing fat. The scale will not reflect those changes and might even show that you gain a pound or two. However, you are actually getting more fit every day. You clothe will fit better and you will look firmer regardless of the number on the scale. Plus, hormones may be causing temporary water weight gain. Don't let this discourage you. The scale will eventually start going down again. Keep up the good work!
Fitness Minutes: (221,990)
21,711 10/1/13 10:46 A
What you're experiencing is not unusual. While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. there will even be weeks you gain ! And that doesn't mean you're doing anything wrong. this isn't the Biggest Loser. the weight doesn't magically drop off the minute we decide we need to lose. It really could take 6-8 weeks of healthy eating and regular exercise before a person sees a change in the scale. And that too is perfectly normal.
Remember, you didn't gain the weight overnight, it's not coming off overnight. Meaning, if it took you several years to gain the weight, it's not coming off in a few weeks. That's why you need to be more patient with yourself and your body. You may have a schedule, but your body doesn't. Your body will decide when it's time to lose. You can't put your body on a time table. Weight loss isn't so simple. it's a very complex procress that requires more than just burning off more calories than we take in.
In short, you need to be more patient. the scale is only one way to measure success, find other subtle changes you may have ignored these past 3-4 weeks because you've been too focued on the scale. Are you starting to sleep better ? Do you seem to have a bit more energy ? Can you walk up stairs without getting tired ? Can you carry more bags of groceries ? can you walk a mile faster now than you could a month ago ?
There are all signs that your overall health is improving. Mostly, you really do have to be patient. I can assure you that if you do your best to eat right, watch your portions and get a little regular exercise, you will see change with time. But you do have to give your body time to change.
Patience, it's a virtue.
Fitness Minutes: (34,325)
22,425 10/1/13 5:50 A
I went to have a peek at your Nutrition Tracker, but unfortunately it isn't public. If you make it public, you may get some more helpful tips.
I see that you have been a member for quite some time, but wonder if you are new to this journey. What you are experiencing is perfectly normal. Most people have losses of varying amounts, and also gains of varying amounts when they are on this healthy lifestyle journey. It doesn't mean that you are doing anything wrong - it is just 'normal'!!!
If you are getting in more exercise, your body will retain more fluid for a while, developing new muscle tissue, which means more weight. This will settle down.
I strongly suggest that you biff the scales for a while, because you may find that you fixate too much on the numbers, even tho' you realize that this is only a small part of the journey. Instead, be guided more by your energy levels, how your clothes fit, your quality of sleep, and the condition of your hair/skin. If you have BP, cholesterol and blood sugar problems they will improve over time. Gradually others will start to notice (for me it was about 13kg loss) but may not even realize that your are losing weight .... just that you are looking good.
As far as calories are concerned, I would guess that your calories would be about right, but it may be that you need to eat toward the higher end of the range for a while, depending on your level of activity.
Make sure that the changes you make aren't sudden and drastic. This is best done with baby steps, changing only one or two things to start with and only when your mind/body gets used to those changes, add something else to the mix. That way you have a better chance of this staying with your for the rest of your life.
I suggest that you weigh all of your food for increased accuracy and enter it all into the Nutrition Tracker. That will enable you to tweak as and when necessary to help you get a healthy balance of nutrients. It also enabled me to reach my goal after having been overweight for about 30 years. It took 16 months to lose the first 50lb, and I happily sat there for a year before deciding to move on down again. I have been at my goal for nearly 3 years, now, and I STILL weigh all of my food and enter it into the Nutrition Tracker to ensure that THAT is where I stay :-)
Good luck, and take care, Kris
Fitness Minutes: (765)
67 9/30/13 10:32 P
HI! Thanks first for your time trying to help me:) I am 4 weeks in and the first week I lost 6 pounds I know was mostly water weight. Week two I lost .5 pounds week three I lost 3 pounds this week my scale changed back and forth from not loosing at all to a half a pound. Each week is a big investment of pushing through temptations and asking for grilled chicke instead of a burger. I know you will say don't watch the number but the number is keeping me going. I started at 280 and Im now around 270-271 depending on my scales mood. Okay getting to the point I want to loose at least a pound maybe two a week and its not happening what do I do? I get 1490-1840. Any tips. I heard to go up on my calories one day then down another. I did that and I peeked on thee scale and It said 273. UGH do I need to stay at the lower end or will that put me in starvation mode. I have no idea tips welcome from anyone
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.