You've already received some great advice below from others. The only things I would like to add are sometimes it takes longer than a month to get your body to trust you. The body gets use to our yoyo habits and can try to hold on to calories for survival. Also, for me, dairy has to be limited. Cheese is something I love in moderation. My body doesn't shed weight as easy when I'm heavy on dairy. I've learned this through time observing the way my body reacts. The mirror can often reflect a distorted image. I have three mirrors in my house and each one makes me look a little different. Your clothes will tell you more truth. Set your goals but be realistic. The weight didn't come on over night and it won't disappear over night. Also, think about the amazing transformation which is happening under your skin--muscles are toning and you're getting stronger.
Fitness Minutes: (22,757)
2/11/14 7:33 A
If you aren't tracking, it might help you to track what you eat. When I starting tracking, I realized that I wasn't getting enough protein, fiber or calcium most days. I was adding a few extra hundred calories some days without realizing it. (eating a handful of goldfish when getting the kids a snack, eating a few cookies when making their lunch, the starbucks latte) I was underestimating portion sizes. What I thought was a serving of ice cream in my bowl was really more like 1 1/2 servings. Eating out was a big shocker when I looked up calories.
You don't have to be 100% healthy all the time. I think the key is moderation and finding what works for you.
Fitness Minutes: (74,443)
3,293 2/9/14 7:49 P
1. Stop comparing yourself to other people. 2. Start tracking everything you put in your mouth. 3. Stop cheating multiple times per week. 4. Be patient--you can't totally transform your body in less than 3 weeks.
Fitness Minutes: (30)
2/9/14 4:34 P
Hey everyone, I just want to thank you all so much for taking the time to respond. All of your messages were really encouraging and I will be taking all of your advice.
I am probably too hard on myself but it is also difficult when I have a sister who does less exercise and eats less healthily than myself and yet looks a lot slimmer...
But, I'm proud of my own accomplishments and am not going to stop working towards my goal. I'm also going to try to stop comparing myself to others.
Are you logging everything that you eat, as accurately as possible? If you're not already doing that, give it a try for a week or two. It is definitely possible to lose and/or maintain a healthy weight and still have the occasional serving of french fries, pizza, cheesecake, or whatever. I'm living proof of that. However, there are two things that can trip you up: 1) portion size and 2) frequency. If you aren't already journaling your food, you may be eating more calories than you think you are.
If the exercise program you're using isn't giving you results after 20 days of sticking with it on a daily basis, you may want to try out a different one. Sometimes less is more. I have been maintaining goal weight and body composition (that's bodyfat between 22 and 24 percent so no sixpack for me) with as little as 2 sessions per week of heavy strength training (I lift between 100 and 150 percent of my own body weight for reps). I don't do cardio except for fun (and that doesn't happen often, but I do love to sprint). Not saying that will work for everyone, but it does work for a lot of people.
And last but not least - how you react to what you see in the mirror is a very dangerous way to measure progress or evaluate results of a fitness program. Body image issues do not always go away when the weight does. To evaluate your fitness progress, try to stick to fitness based assessments and measurements. Can you walk longer without getting tired? Squat where before you had to bend over? Sprint when formerly you could barely manage a jog?
Progress can't always be measured in the mirror or on the scale, but disregarding non-numeric progress can sap your motivation tremendously. Count all of your victories, not just those involving clothing sizes and visible muscle tone.
Fitness Minutes: (247,315)
2/9/14 2:04 P
You're not doing anything wrong !! I blame the late night infomercials as well as the grocery store fitness rags for convincing people they can see results in 30-60 or 90 days. The fact is, it takes TIME to change the human body. If you look at the bottom of the screen of any of those late night fitness infomercials, they all say the same thing,"RESULTS NOT TYPICAL".
That's why you can't beat yourself up. I can't tell you how much work the women with those six packs abdominals have to do each and every day to get that six pack. It doesn't happen in 30 days. It takes months and even years of hard work to get those kinds of bodies. That's why you have to stop comparing yourself to those women.
Yes, a good strength training program CAN help you increase lean muscle, but it's going to take time. I've been strength training for years to get to where I am now. Believe me, it has been slow going. BUT the results have been worth all the effort.
First off, you need to be realistic with your goals. Don't compare your results or your body to anyone else because you are unique. Remember, you do have VALUE. So, treat yourself like you have some value.
Stop nitpicking at your body. That's not healthy. It really does take time to change, but yes, with hard work, a good strength training program and a healthy diet, you will make that change. Be patient with yourself and your body. I give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction.
As others have noted, perfection is an illusion. You don't have to be perfect to be healthy.
Fitness Minutes: (42,326)
2/9/14 8:29 A
Heck no! It's not realistic for anyone! 100% anything implies perfection. Not only is it not necessary, it's not possible. Aim for eating healthy 80% of the time. This keeps your sanity and is the key to making this a lifestyle rather than "diet."
That said, they types of food you're eating makes a huge difference and not all calories aren't created equal. Both in terms of losing and keeping it off. I'm walking proof of that.
I know you eat healthy, which is great. Do you also get 7-9 servings of fruits & veggies a day, every day? If not, try that. Ever since I incorporated that 2.5 yrs ago, it's made a world of difference. Even if I am not eating according to plan on a given day, I make sure to get in those 7-9 servings in addition to whatever else I'm eating. It keeps things moving in the right direction.
BTW, anyone who can do the 30 Day Shred must be in pretty decent shape to begin with. So congrats on being able to do that!
Edited by: LOVEXAVIE at: 2/9/2014 (14:42)
Fitness Minutes: (38,152)
23,494 2/9/14 1:08 A
Hi - Do you think it is possible that what you see is NOT what others see? A lot of people see problems with certain areas where there aren't any problems. This is why it is best not to rely on a mirror, in fact, it is best to NOT rely on any one factor. There are a variety of things that need to be taken into account - some of them we cannot see because they are improvements to our blood results; our BP; our energy level; our fitness level; the quality of our sleep; and the list goes on. Then there are results we may not see other than our clothes are fitting us better, or our hair/skin is looking better.
You do NOT have to commit 100% healthy food ALL of the time. That is practicing Deprivation and it is the quickest way to falling off the wagon. Instead, allow yourself the occasional treat. Just watch portions (most of the time.) I can say this from experience. I have ALWAYS practiced allowing myself to have what-ever I want, 1 day per every two weeks. Sometimes I grossly over-indulge (for me), but not all the time. It didn't stop me reaching my goal after having been overweight for about 30 years. Nor has it stopped me maintaining for the last 3 years. My weight-loss was slow - 50lb in the first 16 months, then I happily sat there for a year before deciding to move on down.
Go on vacation and ENJOY it. Don't worry about whether you have reached YOUR goal, which may have been a little too ambitious in the first place.
BTW, I managed my weight-loss with much less exercise than is normally recommended, due to skeletal issues and fatigue.
Fitness Minutes: (30)
2/9/14 12:32 A
I just looked in the mirror and I feel HORRIBLE.
I have been working out every day doing 30 Day Shred and sometimes yoga and pilates. How strict do I really need to be with my diet in order to actually see results? I truly think I am a healthy eater and have been for a long time. I slip up here and there, like the occasional few french fries on the weekend or something else high in fat or sugar. But really not that often. Once a week (sometimes twice max) but it's still not that much. Is this really that wrong? Do I have to commit to 100% healthy food ALL the time? It is just not realistic for me (I am a huge foodie and enjoy my cheesy, unhealthy foods!)
I am going on vacation next Sunday and was hoping to see a bit of toning at this point (I am on day 20 of 30DS) but see nothing but the same old fat. I need help/motivation/support/tips/advice! Please! :)
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