Fitness Minutes: (915)
19 2/13/12 1:46 P
Thank you for your helpful comments. I am feeling a little better, and yes it was on of the scales that measures your BMI. I was surprised when I saw the %. I know I need to lose weight but I feel pretty strong and do have some muscle tone. So I will throw that number away in my memory bank! How do I post my food tracker? Mostly the biggest problem I have is lack of protein in my diet. I am not a vegetarian but I do not eat much meat. I try to get my protein through other sources but it looks like I fall short.
Fitness Minutes: (253,965)
2/13/12 11:20 A
How did you measure your body fat ? Did you have a personal trainer do a 9 point caliper pinch test or did you use one of those body fat scales ? If you used one of those body fat scales, I can assure you, you are NOT 39% fat. Those scales are notoriously inaccurate.
I sincerely doubt that someone who has already run two half marathons carries 39% fat. I'm sure you're in a lot better shape than you give yourself credit. If you really want to know what your correct body fat percentage is, then consider having a personal trainer do a 9 point caliper test. They'll pinch your body over various sections with calipers. the numbers they get, they'll input into equations which in turn will tell you your current body fat.
Women are notorious for thinking they are "fatter" than they really are. So, if you really want some peace of mind, get a proper body fat test done. Don't trust a body fat scale or hand held monitor either.
According to your spark page, you're trying to lose 20-30 pounds. That may put you at a reasonably healthy weight for your height. If so, that means any weight you want to take off will take time. the closer a person is to a healthy weight for their height, the harder and longer it takes to lose any excess.
So, don't assume that something must be wrong because the weight isn't coming off as fast as you'd like it. As Coach Nancy noted, weight loss is a slow steady process that takes time.
Also, ever notice your weight goes up during TOM ? Most women tend to gain weight during their menstrual cycle. Is that a fat gain ? Nope, it's nothing more than a temporary water weight gain that passes in a few days. I can easily "gain" 3-4 pounds in a day !!!! Is that a fat gain, nope that too is nothing more than a temporary water weight gain.
If you know you didn't eat an extra 7,000 calories, then you know you didn't gain fat. In order to truly gain one pound of fat, a person needs to eat an extra 3,500 calories. However, it is extremely easy for a woman to retain water. In short, we get bloated for many different reasons.... thank your hormones in particular.
What to do ? since you don't have your food diary posted, we don't know what you are eating. I would encourage you to make sure you're eating 6-9 servings of fruits and veggies each and every day. I would encourage you to eat whole grain breads/cereals, eat plenty of lean meats, beans, drink lots of water. Mostly, do your best to eat RIGHT, not necessarily less.
Women are not only notorious for thinking they are fatter than they really are, they are also notoriously for eating too little and exercising too much in hopes that will speed up their weight loss. Well, that doesn't work. Eating too little and exercising too much will hinder your weight loss, not help it. I know this is going to sound strange, but a person has to EAT in order to lose. QUALITY of the food you eat matters more than the quantity. That must really sound strange.
It's true that Americans eat too much and need to eat less, the problem is that they are eating too much of the wrong food and not enough of the right foods. If you eat foods that nourish your body, the weight will come off. But, if you're going to continue to train for a half marathon, then you're going to have to eat more on days you run longer distances.
If you're going to be an athlete, you need to eat like one. starving doesn't work, never did. And do make sure you're getting some strength training. If you really want to change your body, then you need to increase your lean muscle. Muscle burns fat and the more lean muscle you carry, the more efficient your body will be at burning fat.
Fitness Minutes: (112,042)
46,222 2/13/12 10:49 A
Well how much weight do you feel you need to lose?
Know that you can't rush the weight loss process. 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.
I hope this helps!
Fitness Minutes: (915)
19 2/13/12 10:47 A
I weigh in every Monday. This way of life isnt all that new.... I have been trying to lose weight for a year. I lost two pounds last week so I thought maybe I wasnt trying hard enough before but I am really trying this time. I am so frustrated... I didnt eat at my company BBQ on friday. I ate before I left the house on saturday and drank water while everyone else was drinking beer and eating Pizza. Sunday I ate my food while my family ate pizza.... etc... I ran an extra 15 miles this week... I could keep going but I think you get the point...
Fitness Minutes: (112,042)
46,222 2/13/12 10:42 A
When I was actively losing I lost on average 4 ounces a week (mind you I was on a very long 9 month plateau which explains some of the slowness). But when I committed myself to not just losing weight, but getting healthy, I did not put any time limits for my weight loss. If it took one year, that was OK or if it took 5 years that was OK, too. It took me over 3 years to drop 80 pounds, BUT I have kept it off longer than I ever have in my 50 years on this planet. I reached my goal almost 4 years ago and I am no longer a slave to the diet mentality. This is my way of living.
Know that your weight does not define you. It does not determine your health and fitness. It is just a number. It is all the things we do (eating our fruits and veggies, drinking our water, getting in our workouts, etc) that move us to who we are meant to be.
You are doing GREAT! TRUST THE PROCESS that the changes are happening!
It takes a long time to lose weight properly. 4 pounds in 6 weeks sounds like a pretty solid start. Wait longer between weighing yourself (at least a week or two) and you'll see bigger changes on the scale.
Fitness Minutes: (915)
19 2/13/12 10:19 A
I am very discouraged today. I have tracked each and every bite that went into my mouth. Weighed out my portions etc. I am being totally honest with myself on the food tracking. I even increased my exercising. I stepped on the scale expecting to find at least a one pound loss BUT NOOOO I GAINED TWO POUNDS!! I know that muscle weighs more than fat but in a very recent BMI test I found out that I am 39% body fat! so in this case that is not a valid explanation. I have a been tracking and watching everything that I have eaten for 6 weeks and have only lost 3.6 pounds. I know slow and steady is good but, this is not a steady loss and turtles move faster than this.... I am very depressed about this and am not sure how to fix my body.....
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