Fitness Minutes: (0)
2 6/1/13 9:10 A
Stress can cause you to not lose weight. Get rid of your stress and you will see a difference.
Fitness Minutes: (7,736)
154 5/31/13 1:07 P
If you're eating enough (common wisdom says AT LEAST 1,200 calories a day) and you have 10 pounds to lose you might want to consider interval training. Zumba is fun and great for your health but it's not particulary efficient for losing wieght especially if you're already at healthy weight.
You didn't mention what kind of strength training you're doing but if weight loss is your goal and you're doing "traditional" wieght lifting where you do a certain amount of reps per set and then rest between sets that might not be the best way to spend your time either.
With interval workouts you might find yourself spending less time working out and seeing more results. Definitely a good thing in my book.
Edited by: NOEXCUSES2011 at: 5/31/2013 (13:08)
Fitness Minutes: (13,949)
5/31/13 12:41 P
I also noticed on your food tracker that not only are you under 1,00-1,200 often but you often skip lunch or dinner. Perhaps you could try to eat those missing meals and that would help to stabilize your metabolism.
You've gotten some good advice already, but I'd emphasize that exercising like crazy is NOT the way to lose weight, especially if you don't have much to lose in the first place. The main purpose of exercise makes us fit and healthy...any weight loss from it is a bonus. Creating a SMALL calorie deficit with a healthy diet and exercise will result in weight loss and a lifestyle you can maintain forever.
If you're not already doing so, track your food accurately and honestly EVERY DAY. Make sure your info in Spark is accurate, and that your goal date is set out to a reasonable length of time---with so little to lose, it's going to take a while. Do your best to hit as many of your ranges (calories, fat, protein, etc) as you can every day. Look at each day's totals and decide what you can do differently the next day.
Settle in for the journey and don't expect "Biggest Loser" style weight loss. It took me six months to lose the last 5 pounds, and maintaining it has been an ongoing lesson for me.
Fitness Minutes: (4,601)
577 5/31/13 8:37 A
1) It can take 6-8 weeks for the body to catch up with healthy habits. 2) The less you have to lose the slower it will come off - aim for 1/2 lb a week. 3) A sudden change in activity (especially increased intensity) can cause the scale to go up temporarily because the muscles are recovering and holding on to water. 4) To lose fat the emphasis needs to be on nutrition. 1/2 lb a week can be derailed pretty easily if you're not diligent in your eating habits and tracking. Look for any improvements you can do. 5) Make sure you're creating the deficit you need to lose 1/2 lb a week for your activity level. This means plugging in a realistic future goal date. This means not eating too much or too little. 6) Make sure the scale is not your only measurement of success. You could be losing inches and the scale doesn't budge. (once again you have to give the body time to catch up to the changes you make).
Edited by: STDWYNWEN at: 5/31/2013 (08:41)
Fitness Minutes: (13,280)
5/31/13 7:39 A
I agree with tracking everything. It is the only way you will know for sure what you are doing.
Fitness Minutes: (86,188)
5/31/13 7:17 A
According to your nutrition tracker you're eating well under 1000 cals most days. Is this what you're actually eating or are you just not tracking everything? Both could potentially be the reason you're not losing.
I know it may sound strange but under eating can cause slow or stagnant weight loss. I exercise intensely nearly every day both cardio and ST. I'm rather petite, 5'2 and have ranged between 107-115 lbs and typically eat between 1400-1500 cals to lose weight. If I try to create too large of a deficit (anything more than 1 lb/week or -500 cals per day) my body seems to stubbornly hold onto weight.
If you're not measuring and tracking *everything* you eat, those cals can add up quickly and before you know it, you're no longer creating a deficit.
Edited by: JENNILACEY at: 5/31/2013 (07:18)
Fitness Minutes: (2,987)
5/31/13 4:27 A
I have a sneaky feeling you may not need to lose any weight at all...how much do you currently weigh?
I have been doing Zumba for a month, 5x a week. I also do some strength training and toning few times a week. I have been eating within 1200 -1500 calories per day. I only need to lose 10 pounds, but so far I have not lost anything. I also did not lose inches. I know it's only been a month, but shouldn't I see some progress, especially as I am working out really hard. Any advice on how I can start losing? Thank you
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