Fitness Minutes: (38,476)
461 4/27/11 3:58 P
I hope you guys don't mind but I could use some advice also...I am looking to lose about 8 more pounds, I just recently started back at the gym and counting my calories. The scale does not seem to be moving much and I am concerned that I may be doing something wrong. I am eating between the 1200-1550 calories per day and I am working out about 3-4 times per week. When I work out I try to burn about 300 calories....is that too much? I want to make sure I'm doing this correctly....
Fitness Minutes: (213,565)
20,959 4/26/11 9:44 A
You're fixating too much on the scale and even inches. Yes, losing weight and inches are important, but they aren't the only things that change when we have a healthy lifestyle. If you look at the list that Coach Nancy posted, there must be some things on that list that you've achieved.
So, let's look for other "successes" you may have had in the last 4 months that you haven't noticed. Those changes really are as important as losing weight or inches.
Can you do more push ups today than four months ago ? If so, then you've increased your strength and that's a positive change. Can you walk for longer distances today than four months ago ? If so, that's a positive change and an increase in endurance. Can you carry heavier bags of groceries without getting fatigued ? If so, that's a positive change too.
And if your blood pressure had gone down, that's a huge success. Do you realize that if your blood pressure has gone down (even though your weight has stayed the same), your doctor would be thrilled !
So, don't get down on yourself because you don't think you're making a change. You are making a change. You're just not making changes in places you're expecting to see changes. The human body is a complex machine. You can't expect it do things on your time table. It has it's own schedule for doing things.
I know there are many positive reasons for living a healthier lifestyle but working so hard at this without any reward is damaging my psyche. I've never had health problems to begin with and have always been a happy go lucky person. This whole process, on the other hand, has turned me into a negative, unhappy individual. I have come to dread weigh in days because I just know I will be disappointed. I dread getting dressed in the mornings, because I know my clothes aren't fitting any differently. I dread taking measurements because I know they haven't changed. Ask yourself how you would feel if you were in the same position. Would you want to continue?
I am the kind of person who always gives 110% so I expected to see some kind of results after four months of being so strict with myself. I'm tired of working out 6 days a week and not allowing myself anything other than healthy, whole foods to eat and watching and counting and tracking everything. I was hoping there was a part of the puzzle I was missing because I am frustrated beyond belief. I just can't go through another month without results.
Fitness Minutes: (112,042)
46,222 4/25/11 5:40 P
But look at all the other positive changes your body is undergoing...
-Increases lung capacity -Increases immunity fighting immunoglobulins -Increases mood due to an increase in mood-enhancing chemicals-serotonin, dopamine and nor-epinephrine -Builds lean muscle mass and bone mass=decrease risk of osteporosis -Lowers blood pressure, heart rate and stronger heart -Over time your risk for cardio-vascular disease and type II diabetes falls -Lowers LDL (bad cholesterol) levels -Increases in HDL (good cholesterol) levels -Lowers triglycerides -Your runs, walks and other exercises become easier -Cuts in your cancer risk -You feel better and have more energy -You feel younger and more confident -Improves posture -Increases self-esteem -Helps with sleep -Controls stress - Increases the volume of your muscle mitochondria which leads burning more carbs and fats -Doubles your muscles ability to use oxygen, therefore, you are better able to use fat as an energy source
It seems to me you're at a point that you need to answer the question - am I doing this to lose weight or to be healthy? There's more to health than a number on a scale. Seems like you're eating well and exercising - those are healthy habits. Sure you can play with eating more or less (I think it's hard to find the right range to eat, it's kind of like a puzzle) and different workouts but in the end our bodies are going to lose weight on their own - no matter how much we will the scale to go down. We think we're doing wrong but our bodies are just figuring it out.
If your doctor doesn't think it's anything medical - then I'd say play with the calorie range a little. Eat 1800 calories some days, eat 1200 other days. Keep your body guessing. Are you eating a variety of foods? (I get stuck on the same things all the time, I need to work on variety). If you don't have a lot to lose, you need to even have a less of a daily/weekly deficit than what someone needing to lose 50 pounds needs. Sounds weird but our bodies LOVE fat - so it will hold on to it if we're not getting calories - you don't have a lot of fat reserves, it'll hold on more.
Focusing on health and how you feel (I bet you feel awesome after kettleballs) is really important. Maybe you can focus on some other kinds of goals right now. You said you started running - can you focus on a 5K or 10K coming up? If you go to the gym, are there any challenges there you can partake in? This would give you something positive to work on and hopefully not be so worried on a number.
Good luck to you. It can be frustrating but so worth it in the end!
Fitness Minutes: (213,565)
20,959 4/25/11 1:44 P
Let me tell you about my own strength training program. I'm currently 47 years old and starting to show signs of peri-menopause.
I've been strength training off/on for a while, but didn't pay more attention to it until about 5 years ago. That's when I decided I was doing too much cardio and not enough strength. I liked the results I'd seen with strength and wanted to continue seeing results.
When I first did a chest press on a bench, I used 2 20 pound weights. That was around 4 years ago. Today, I can bench 2 45 pound free weights. I have slowly increased my strength over the years and as a result, lost inches. quite a few, in fact. but, it did take time.
So, let me ask you, have you been continuously strength training or doing it off/on over the last few months ? Because if you were to keep strength training, you would see increases in strength with time.
Kettlebells are a wonderful way to strength train, but you should be using different kettlebells weights for different exercises. Some exercises you may feel totally challenged by the 8kg weight. however, for other exercises, you may need a higher weight.
I found that as I trained, I had to progressivelyt increase the weight for each of the exercises. Like I mentioned earlier, when I started with a chest press, I started with 2 20 pound weights. That's what challenged my body 5 years ago. today, I can bench 100 pounds.
Not bad for a 47 year old chick like me ! LOL !!!!
Also, in my previous reply, I mentioned that you should look for other successes you may have had since you've been exercising. Has your blood pressure gone down ? Do you have more energy ?
Keep doing your kettlebells, but if you feel certain exercises are easy with the 8kg bell, then get a bigger bell. challenge your muscles with a heavier weight. that's how your muscles get stronger i.e. by overloading them.
While I'm not extremely overweight, I don't think that I am at the most efficient weight for my body. I have always been a naturally thin person and weighed between 95 and 115 my entire adult life (other than while pregnant.) I have gained 30 pounds in just a few years due to menopause and the fact that I quit smoking 6 years ago. I am 5' 4" and my current weight is 141 so yes, I do need to lose weight especially since I carry most of my weight around my hips and thighs.
Also I'm not sure why it has been suggested that I do a different strength training program other than kettlebells. I have used body weight exercises, dumbbells and the machines at the gym over the last several months and the results were the same - no loss of inches or weight. I am currently using an 8k kettlebell and it is a total body workout so I guess I can't understand why kettlebells wouldn't be sufficient.
How long does it normally take for your body to rebound from starvation mode? I do think that I had my calorie intake too low for several months as I was only eating 1000 to 1200 calories a day while burning 300-400 calories a day through exercise. I did increase my calories a couple of weeks ago and cut back slightly on my exercise so I thought I would have seen some kind of change by now.
I'm just so sick and tired of trying so hard and never seeing any losses while my friend only gives up Coke and she loses 15 pounds in the same time period. It's so disheartening.
Fitness Minutes: (1,795)
192 4/25/11 1:12 P
I agree with the previous post, but I am also thinking to myself don't throw in the towel because even if you aren't loosing weight you are doing so good by your body and hopefully feel better every day? And I am a female in my mid-20's and it took me month's of eating healthy, tracking calories, and exercising to begin loosing weight. Don't beat yourself up!
Fitness Minutes: (112,042)
46,222 4/25/11 11:55 A
The previous posters have some valid question. My question for you regarding your goal weight. Could it be that your current weight is where your body functions most efficiently? In other words are you looking for a weight you weighed when you were much younger?
Remember the body does not have a standard goal weight, so this is where body comp trumps the scale many times. It could be that your current body comp is in an acceptable range, therefore, losing 'weight' would require a loss of lean body mass to get to your 'goal' weight.
What is your strength training routine. Is it all kettle, or are you doing standard weights? If you are doing only kettlebells, i would suggest switching to a 3 day a week whole body strength workout. This should get your body humming again. Scott
I am already tracking every single thing I eat and I am not fudging the numbers. There is absolutely no way I am overeating.
Fitness Minutes: (213,565)
20,959 4/25/11 10:48 A
Hello ! Welcome to Spark People !
Why aren't you losing ? It's hard to say. Have you started logging your food choices ? It's possible that you may be eating more than you think. Of course, if you are going quite a bit of intense exercise, it could be that you're not eating enough.
Eating too little and exercising too much can hinder a person's weight loss, not help it. If you don't eat enough to support your normal daily activities plus any extra activity you do, your body will begin to "store" fat, not release it. To release fat, a person needs to eat. I know that sounds strange, it sounded strange to me too, but it's true.
Also, because you are post menopausal, it will take longer for your body to respond, but if you continue to strength train, you will see a difference with time.
And I'm definitely going to encourage you to engage in more strength training. I'm not far behind you in age and I can attest to the importance of regular strength training especially for women who are peri or post menopausal. Work to increase your lean muscle. muscle burns fat. the more lean muscle you carry, the more efficient your body will be at burning fat.
So, do continue to work with those kettlebells as well as perhaps using resistance bands or free weights. Don't be afraid to lift heavy. Women are a lot stronger than they think.
Also, don't assume you're doing something wrong because the scale or inches aren't moving. Let's look for other ways to measure your success at making healthy lifestyle changes.
Can you do more push ups today than you could three months ago ? can you walk or run farther today than three months ago ? do you have more energy ? are you sleeping better ? How's your blood pressure ?
Do you know that if your blood pressure decreased and the scale didn't, your doctor would still be thrilled with that result. Lowering your blood pressure is a HUGE health positive !!!
So, don't worry, you are doing the right things. You may need to eat more if you are doing quite a bit of intense exercise. And definitely add more strength training. BUT, do be patient with yourself and your body.
You're not a teen anymore, neither am I. Change will take longer. Thus the need for patience.
I wish I could look into a crystal ball and tell you exacally what to do and what will work, but unfortunately I can't. What I can say is that you are not alone - I'm sure that many of, including myself, feel this way at some point. The only advice I have is to maybe visit your doctor to rule out any illness, and other than that just keep at it. I know it sucks, trust me I'm in the middle of working out almost daily and eating right with very little result. Hang in there - you can do this!!!!!
Today was weigh in day and once again I have not lost a single pound. Took my measurements and no change there either. I am so far beyond frustrated I feel like crying. I feel that I am doing everything right but I'm not seeing any changes. What can I possibly be doing wrong? I cut out most processed foods from my diet back in January. I generally eat only whole foods and no longer eat any white flours or sugars. I keep a food log and track every single morsel of food that crosses my lips. I work out 6 days of the week. And I really work out hard. I'm learning to run and I also do kettlebells and yoga. Back in January, February and March I was eating only 1200 calories a day and I was told I had to eat my exercise calories too or I would go into starvation mode so three weeks ago I upped my calorie intake and now I'm eating 1300-1500 calories a day and still no change.
Why am I not losing weight or inches? My clothes aren't getting any looser either. I am 50 years old, post menopausal, and only have 20 pounds to lose. I am so ready to throw in the towel. I am tired of working so hard and seeing absolutely NO results. I feel I should have lost something in four months or seen some kind of results. But nothing. I'm tired of trying.
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