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HI-NRG Posts: 355
12/20/12 1:14 P


Great advice here,

My 2cents... Please don't give up. Whatever you do, even if you stray, keep coming back. That's what worked for me. I know if I have a bad day, week or even months, I can hop right back into the program.

ARCHIMEDESII SparkPoints: (191,641)
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12/20/12 12:33 P

Hi, Janie !

Don't let the scale get you down. What you're experiencing really is perfectly normal. While a safe weekly weight loss would be 1-2 pounds per week, there may be weeks you don't lose. there may 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.

So, don't assume something is wrong because the scale isn't moving as fast as you'd like. I can assure you that if you continue to eat right, watch your portions and get some regular exercise that includes some strength training, you will see change with time.

As the Coaches all say,"trust the process". Remember, you're making changes to your body that can't be measured with a scale. Example, have you had your blood pressure tested ? If your blood pressure has dropped in the last month, your doctor would be thrilled even if the scale didn't budge. Lowering your blood pressure is a HUGE health benefit.

So, don't worry, you really are doing the right things. Weight loss does take time. Be patient with yourself and your body.

SP_COACH_NANCY SparkPoints: (0)
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Posts: 46,222
12/20/12 9:53 A


Hang in there!!! You are making changes you just have to allow time to pass.

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.

You can do this!

Coach Nancy

12/20/12 9:38 A

I started about a month ago here. I decided not to weigh myself every week - would wait two weeks. I've been walking every night and staying within my limits. I am working tandem with the Weight Watcher program. I had a weight loss the first weigh in. I weighed in this morning and the scale was +2lbs. I have 39 to go so I don't want to give up. And the examples of success are evident throughout the Sparkpeople nation. I just wanted to put it out there today because I feel discouraged. Thanks for letting me share.

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