How long have you been at or around your current weight? You can't expect to change it in way less time it took to get there. Scales shouldn't be the sole determinant of success. I actually weigh more than I did at my lightest but am a full size smaller. I gave up my obsession with the scale and focused on changes in body composition. By building muscle mass, my metabolism is humming along at a time in life when so many women are going in reverse. I have less body fat than probably any time in my life.
I hardly step on the scale any more. Instead of tracking the scale, track the process -- how many days did you exercise? meet your nutritional goals and calorie count? drink enough water? Did you take before pics? I so regret not doing this now. Are you tracking measurements once a month? Record fitness benchmarks like how far you can walk in a given time, weights you can lift, how far you get in touching your toes. Feel better? Sleep better? These are the things that matter. The true barometer of health and fitness is not found in the number between your toes.
2/6/13 12:20 P
Thanks everyone for the advice and support. I know myself well enough to know when I'm thinking about giving up, and I do not want to do that this time at all. I will continue to work more veggies and fruits into my diet, and keep drinking the water. My goal is to not weigh myself until Sunday, although that feels really hard right now!
And I am sleeping at least seven hours a night, eating healthy foods, cut out extra sugars, like candy bars and chocolate, and am working out at the gym at least four times a week. I just feel like I could be doing more, or should be feeling more improvements. Thanks for talking me down a little everyone! I appreciate it.
Fitness Minutes: (112,042)
46,222 2/6/13 11:37 A
I don't believe in putting percentages on what it requires to lose weight--the reason, we are all an experiment of one and what works for some, will not work for everyone. Not to mention when people focus too much on diet, they can become too obsessed with their calorie intake and actually shortchange the calories and nutrients their bodies need. Exercise (both cardio and ST) plays just as an important role in our healthy living journey as eating right. I do agree that you can't out exercise a poor diet, but I also think when we begin to embrace the habits of healthy living--which includes diet, exercise, sleep and stress management, etc, your body begins to crave healthy habits. Exercise plays a huge role in helping us with insulin sensitivity, blood pressure, strong bones, etc, which can only aid in our weight loss journey.
Remember you don't have to live a perfect life to live a healthy life. Because many of us have lived a lifetime making poor choices, it's going to take some time.
Just by your own testimony that you feel so much stronger is a testament that you are moving in the right direction. It took me 3 1/2 years to lose 80 pounds...while many may view this as a failure, the reality in a world of quick fixes, it took me that long to fully integrate the habits of healthy living...and I am proud to say that for the past 4 1/2 years I have been able to maintain my weight loss, but more importantly hang onto the habits I worked so hard to make a part of my daily life.
You can do this!
Edited by: SP_COACH_NANCY at: 2/6/2013 (11:41)
Fitness Minutes: (274,693)
2/6/13 11:00 A
You're being much too hard on yourself. NO ONE ever became a healthy eater overnight. It's impossible. 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 to drink 8 glasses of water, that's still a step in the right direction.
Start with some simple changes first. Don't try to do everything at once or you will end up frustrated. Set some simple goals. Example, if you're not eating 6-9 servings of fresh fruit and veggies, set a goal to eat 2-3 servings each day for one week. if you're not drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. If you're not exercising, don't try to exercise for an hour a day, set a goal to take a 30 minute walk each day for one week. Once you've achieved these goals, then you set new ones.
And that's how good health starts. It's not "all or nothing". It's just a few simple changes you CAN stick with.
Learning portion control and good nutrition takes time. Remember, you're trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. Thus the need to be patient with yourself and your body.
What do I recommend ? You might consider buying the Spark book. That will give you some basic guidelines of nutrition. You can start reading some of the great Spark articles on nutrition too. Educate yourself. The more you learn, the better you'll understand what it takes to eat right.
So, check out the nutrition section for some ideas.
In general, if I were to go back in time and give myself one piece of advice that would help me lose weight and be healthier, it would be this. Eat 6-9 servings of fresh fruit and veggies each and every day. That one change can change everything. It won't happen overnight, but with time.... eating that many veggies will not only impact your waistline, but your health too.
And don't weigh yourself so frequently. You're going to see many up and downs on the scale not only during the week, but the day too. You're just going to have to resist the urge to get on the scale at the gym. Why torment yourself ? That's not healthy either.
Patience, it's a virtue.
2/6/13 10:53 A
Finding time to eat more, go to the grocery store to buy nutrient dense foods, and make sure you get enough calories is just as important as finding the time to go to the gym. People say again and again here on SP (and I'm starting to believe they're right) that weight loss is 90% diet and 10% exercise.
Fitness Minutes: (480)
72 2/6/13 10:21 A
You know, I think you have to find what works for you. I eat 3 meals a day, I just can't find the time to eat 5-6 times either. I seem to be losing weight consistently doing that. I do count my calories. I, too, struggle with PATIENCE when dieting. It doesn't go fast enough to suit me, and that is frustrating. Setting some mini-goals might help to pass the time. It is worth it though! Hang in there! The time is going to pass anyway, you may as well be becoming the ultimate you! You can do it.
2/6/13 9:44 A
Hi everyone! I am 33, and more than ready to never see 300 pounds on my body again. I am down 11 pounds, but am starting to obsess about the scale, which has been up and down about 3 pounds for the past two weeks. I know that I should only be weighing in once a week, but when I'm in the gym, I just can't stop myself from checking!
To add to that, I'm rarely hitting my calorie target. Usually I'm too low, from 500-100 calories. I don't know how to eat healthy and find time in my day to eat more. I feel like I'm eating all the time, worrying about having healthy snacks with me all the time, and drinking more water than I have in my entire life. Without going to junk food for extra calories, how do I find the time and food to eat more? Is this something that other people have issues with? I know when I have done WW in the past, this was also a problem, but I feel so much stronger since starting this healthy living lifestyle in December and I want it to stick, I want it so badly!
So, I'm getting to the "is this ever going to happen for me" point, where I start to think if all of the work is worth it. Suggestions welcome! Especially to know that I'm not the only one feeling this way!
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