Author: Sorting Last Post on Top Message:
SAMMI-SAM SparkPoints: (26,311)
Fitness Minutes: (4,595)
Posts: 844
12/2/13 10:56 P

Try by drinking more water & switching to whole grain. Healthy snacks are a plus. Low cal yogurt, Fiber one bar, hard boiled egg, a piece of fruit is an excellent choice. Walking your dog around the block a few times. Dribbling the basketball at your son's practce, parking further away from the door....

ARCHIMEDESII SparkPoints: (197,206)
Fitness Minutes: (294,448)
Posts: 27,083
12/2/13 1:25 P


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.

Chocolate can be a part of a healthy lifestyle IF you are mindful of the portion size. When I decided I wanted to lose weight, I knew I couldn't give up chocolate. BUT, I also knew my portions were out of control. You can enjoy a piece or two of chocolate, but you have to be ready to portion control it. If you don't think you can portion control the chocolate, then you need to get it out of the house.

When you buy chocolate, how much do you buy ? One thing you could try is limiting the amount you buy. Don't buy a bag of chocolate (even if it's on sale) if you think you might eat the entire bag. instead, just buy one candy bar. Then you sit and savor that bar as part of your healthy day. Don't inhale it like a Hoover. the faster you eat it, the faster you'll want more. Slowly eat the chocolate so that your stomach has time to digest.

Also, don't buy cheap chocolate. Instead, pay extra for better quality chocolate. the problem with cheap chocolate is just that, it's cheap. When you eat cheap food, you need to eat more to get the flavor. If you buy a high quality dark chocolate that's at least 50-60% cocoa, you'll find the flavor much more fulfilling.

NTLSWIMMER12 Posts: 15
12/2/13 11:58 A

I don't know why but I am stuck at my weight right now. I have been eating healthier. My biggest problem is chocolate. I love it and can't stay away from it. Any one have an idea to help me stay away from it???

12/1/13 6:32 P

Remember you are trying to change your life style...which means eating the calories you should with foods that are good for you. DON'T be afraid to eat...just eat better. Keep moving and slow steady progress towards change will get you to your goal.

MAGWINA Posts: 101
11/27/13 1:25 A

Try more protein, and try to up your calories with good choices. We all have this, you will get past it.

RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
Posts: 1,379
11/26/13 9:46 P

Oh and you asked about how to eat more --

Assuming what you're eating now is well balanced nutritionally, then the simplest is going to be to just increase your portions a little bit. (If your breakfast is 200 calories of whatever, make it 300. And so on.) If you're not very high on fat, or are feeling too full to add much due to high volume, then try adding cooking oil to your vegetables, oil/vinegar or an egg to salads, put a little peanut butter on your apple or avocado on your sandwich, sprinkle some nuts or seeds on your yogurt, etc. All of those will add calories without much bulk. If you're not very high on protein, increase meat, which is also calorie dense. And so on -- see what you need more of, and add some extra of whatever it is.

RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
Posts: 1,379
11/26/13 9:37 P

It very likely is your period. Hormones will shift water around, and though women vary on when in the cycle this happens and on how much water is shifted, it does happen to pretty much all of us. I noticed it five or six weeks in, myself (after not having weighed myself for the first 2 or 3) and was completely baffled. I knew I hadn't done a thing different. I just sort of shrugged and figured the scale would start down again eventually and after a week or ten days it did. (Yeah it did take that long, though usually it's a bit shorter than that.) You will probably see the same thing again next month at the same point in your cycle.

It could also be another cause not to do with hormones (but also not to do with food), of which there are far too many to count. Weigh yourself only first thing in the morning after visiting the bathroom and before eating or drinking anything; if the weight goes down within a day or two it's probably that and not hormones but I'm guessing it's hormones. Sorry, I'm blathering.

Back on point -- never take day-to-day shifts seriously.

However (despite that it probably has nothing to do with your current weight), you are eating much too little. It's not a good idea, and is very unlikely to be helpful to your weight control in the long run if you continue (never mind your health). Trust the calorie ranges SP gave you unless you have a really good reason to think they won't work for you (as in, a month or more of poor results). For most people they're going to be quite accurate.

TOBI-DAWNE SparkPoints: (13,795)
Fitness Minutes: (17,305)
Posts: 59
11/26/13 1:29 P

Thanks Nic! I do think I need to go back to my old ways, at least in terms of not caring what the scale says. I'm feeling great, and whether the scale reflects that or not shouldn't matter.

NICGIANNI1 SparkPoints: (54)
Fitness Minutes: (0)
Posts: 14
11/26/13 1:06 P

It appears that you are working out and, as such, building muscle. Because muscles is much more dense and heavier than fat, I would think that you are building muscles--this is great because your metabolism will increase and you will lose more weight.
Please don't give up. Just a short term downer that really isn't!

TOBI-DAWNE SparkPoints: (13,795)
Fitness Minutes: (17,305)
Posts: 59
11/21/13 3:41 P

I've never really been one to weigh myself often... seriously, a couple times a year was pretty normal for me. I'm just not that concerned with my weight - usually. But then I decided that I needed to build up a little health. I'm cool with being heavy, I'll always be big, but I need to balance that with healthy habits. I need to build a little muscle and lose a little of the weight.

Having never been one to focus on the scale, I never actually realized many Women (apparently myself included) gain wait during their periods. Good to know. LOL And you wanna talk TMI? I'm an open book, there really isn't much I won't discuss (comes from years as a crunchy momma). I have IBS, so my bowels aren't in great shape. I'll either go way too many times in a day or not go at all for several. It's not pretty, but it's life and I've adapted. :P There are definitely worse things out there.

Thanks for the encouragement. I've been cool with seeing the numbers go up and down daily on Wii Fit U... but seeing them go up consistently for a few days had me a little concerned. I'm feeling a lot better now (which is more like me). LOL I don't usually get worried about things like this, but I am trying really hard so got a little worried.

ARCHIMEDESII SparkPoints: (197,206)
Fitness Minutes: (294,448)
Posts: 27,083
11/21/13 2:18 P


What you're experiencing is not unusual. It's nothing more than a fluctuation in your water weight. 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.

Your weight does fluctuate from day to day for many legitimate reasons. If you were to track your weight on a regular basis, you would notice that some days you may be 2 pounds up and another day one pound down. And that doesn't mean you're doing anything wrong.

I know we'd all love for the weight to be gone the minute we decide we need to lose, but weight loss doesn't work that way. You didn't gain the weight overnight. It's not coming off overnight. While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. There will even be weeks you gain. And that too is perfectly normal.

Don't tie your emotions to the scale. There is more to good health than a number that stares at us from between our toes in the morning.

Also, not to get TMI, but did you weigh yourself before a bowel movement ? Food has weight. Water has weight. So, if you don't do a poop in the morning, the physical weight of all the food and water you ate the day before is still in your intestines. Try it some time. Weigh yourself before and after you go to the bathroom. Did you lose weight ? YES ! Did you lose fat ? Nope.

It's a normal fluctuation. I can easily gain or lose as much as 3-4 pounds in a day before of water weight or bowel movements.

So, don't assume something is wrong because the weight isn't coming off as fast as you'd like. I also agree with the others who've said that you shouldn't be under eating. eating too little and exercising too much can hinder your weight loss long term, not help it. This may seem counter intuitive, but a person has to eat to lose weight.

TOBI-DAWNE SparkPoints: (13,795)
Fitness Minutes: (17,305)
Posts: 59
11/21/13 2:17 P

How would I change the settings to make them viewable by community members? After reading your last message I tried to find that option but failed.

I realized I don't have to do the body test to work out using Wii Fit U... they just encourage you to do it daily. So I'm going to try doing it once a week instead.

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
11/21/13 12:52 P

I'd just wouldn't look at the number. BMI is also one of those things that isn't a great measure because besides being based on weight, it's also based on the average population and in this journey, we're all an experiment of one. For example, because of my height and weight, my BMI is around 24 (which is just barely healthy) but my body fat is around 23% which is very healthy so those charts don't really work for me.

That being said, you don't have your trackers public so it's hard to make suggestions but one thing I'm focusing on now is to get more healthy fats into my diet. Fats take longer to digest so you feel fuller longer. So I'm swapping out the zero fat greek yogurt for 2%, eating more avocados and nuts, etc.

As for the whole more calories thing, your metabolism requires a certain amount of calories each day in order to perform all its functions at optimal levels and maintain your weight: your basal metabolic rate (BMR). Giving your body calories below your BMR (either through eating less or exercise or both) will result in weight loss over time. *BUT* if you create too big of a deficit (more than 1000 calories below BMR+calories burned through exercise) your metabolism won't be working as efficiently and weight loss stalls out. Since the calories you are taking in aren't enough to sustain your body, it doesn't want to lose the reserves it has.

That's where the SP ranges come from: SP takes your BMR+calories burned through exercise and subtracts 500 to 1000 calories to give you your daily calorie range. The thing is, as you lose weight, your BMR lowers too. But as you get closer to a healthy weight, you won't lose weight as fast no matter what the deficit is because there isn't as much excess for your body to give up.

The short version: SP has done the calorie math and their ranges are good recommendations that should be followed for the best results.

The final thing to remember is that three weeks is a pretty short time for this whole thing. It's taken me a year to lose the last 10lbs of an original 30lbs.

Edited by: LEC358 at: 11/21/2013 (12:56)
TOBI-DAWNE SparkPoints: (13,795)
Fitness Minutes: (17,305)
Posts: 59
11/21/13 11:43 A

I really haven't altered the way I eat all that much, except that I've added breakfast (I've never been much of an eat-in-the-morning person, but I know it's healthier to eat breakfast). What I've changed is that I'm working out AND I'm tracking my food. I'm full, I'm eating when I'm hungry, stopping when I'm not. I'm not sure how I'm supposed to eat more.

I wouldn't weigh myself every day, but Wii Fit U does a body test prior to your workout. So if I want to work out using it every day, I do the body test. I try not to look at the weight, focus on the BMI... but it still gets discouraging when you have gains three days in a row when you know you are doing so much better than you were.

I tried using a tape measure. LOL But I think I may have timed it very wrong and vowed not to pick it up again for a while. I went up two inches (guessing from the bloating associated with my cycle).

I definitely plan to keep it up. I am feeling SO much better. I have more energy and even when I had a yuck day it's still a good day compared to where I was a month ago. I feel far more healthy.

I really am wondering what I can do better though, as I'm not sure. If I need to increase my calorie intake any suggestion on how to do so? I am trying to let my body be my guide, and listening when it says it's full. I'm just not sure how to take in more to get into that recommended area. I have to admit, I don't really understand the logic either. LMAO Eating more = losing more? I'm at a loss over that whole notion. ;)

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
11/21/13 11:33 A

1) Eating fewer than the recommended calories can and will stall weight loss since your body will hold on to whatever it can when you don't provide it with enough fuel.

2) Weight loss is anything but a linear process. Some weeks you lose, some weeks you don't. What you're looking for is a downward trend over time (and by time I mean a month or 2).

3) Your weight is not a static number. It fluctuates by as much as 5# a day based on when you've eaten (food in your stomach or elsewhere in your GI track has weight too!), hormones, how much sodium you've consumed, etc. As with point 2, you're looking for a downward trend over the course of weeks (it's why SP recommends only weighing yourself once a week or less).

4) The scale is a terrible measure of progress (as explained by point 3). Measuring your hips/waist/thighs/chest/etc will be a more accurate measure because they are not as prone to minute fluctuations as a scale is.

Tying your sense of motivation to a number as fickle and arbitrary as what's on the scale is bound to drive anyone nuts. If your energy levels are up, you're feeling good about yourself, you're eating better, and you're exercising more, that's REAL progress and you should keep it up!!

Edited by: LEC358 at: 11/21/2013 (11:35)
TOBI-DAWNE SparkPoints: (13,795)
Fitness Minutes: (17,305)
Posts: 59
11/21/13 11:23 A

So... the first two weeks I lost three and a half pounds. The last three days I've put on two pounds. I'm doing the same thing. Working out every day, eating within (generally below) my calorie limits. The only thing I can figure out that's been different is that the last three days I've had my period... but that shouldn't result in weight gain.

On the 18th I burned 385 calories during my workouts which put meant I could eat between 1585 and 1935 calories. I only ate 1028.

On the 19th I burned 395 calories during my workouts which meant I could eat between 1595 and 1945. I ate 1182.

Yesterday on the 20th I burned 478 calories during my workouts which meant I could eat between 1678 and 2028. I ate 1249.

Can someone explain to me why these days resulted in weight gain? (I weigh myself every day because I use Wii Fit U). I was feeling really good about how things were going, but now I just feel frustrated and a little upset. I'm not sure where I'm going wrong.

Edited by: TOBI-DAWNE at: 11/21/2013 (11:35)
Page: 1 of (1)  

Other Panic! Button for Immediate Help Topics:

Topics: Last Post:
Gained 10 lbs over the Holidays 1/21/2016 2:00:40 PM
No support 12/21/2015 9:08:18 PM
Mystery of low bp solved! 3/14/2016 1:20:12 PM
Pretty Sure My Body Is Weird 10/16/2016 4:41:05 PM
Feeling trapped 10/24/2015 5:09:29 PM