I've been at a plateau since I started running again. Yesterday I asked my husband to hide the scale, which sounds ridiculous and I don't recommend you do this unless she asks you to. But the scale was killing me.
I've completed 6.5 weeks of the C25K program. I've gone from running a minute and walking 90 seconds to running for 25 minutes straight. On hills. My pants are getting too big. My calves have defined muscle. I can keep up with my 6'3" tall husband when we go for walks - I always used to have to ask him to slow down. I have tons of energy. I don't get indigestion anymore. I can list the awesome results of my changes ALL DAY. I've lost 2" from my waist alone!
But that scale was killing me. I'd have a good day or a good week and I'd step on the scale and it'd be right there at the same number.
And all of the good things I listed above mattered less. I'd have to convince myself to eat a healthy breakfast rather than stopping at Tim's or McD's for something unhealthy.
I finally decided that until the end of the month, I need to stop with the scale before that number derailed everything I've achieved. It also means that I'm being more strict with what I eat and track every bit of it. I'm eating towards the lower end of the range here on SP and without the scale to fall back on, I'm working towards zero splurges in that time.
My husband suggested this tactic awhile ago, as did other members here. It took me awhile to come around, it mainly happened when I lost inches last month without the scale moving. No one sees the number on the scale. They DO see my physical size which is better measured off the scale for now.
Anytime you make changes to your exercise program, your muscles tend to retain water. That's a temporary thing, but can cause an increase on the scale or mask any loss you might have had. That could be what's happening with her. I would tell her to try and hang in there and be patient. It sounds like she's doing the right things, so eventually, the weight loss will happen.
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Roxie is very right, scale isn't everything. Have you two, or has she, taken advantage of the weight and measurements section? it's awesome, you track your measurements and it dates them and creates reports for you.
If she isn't trying it I suggest SparkCoach to get her through the next 30 days. She can try it for free still I believe and there is a plateau program that has advice and things to try everyday to help break these plateaus. THe advice is amazing, she will learn so much over the next month if she gets on everyday and she'll get sparkpoints if that interestest her too. It also would allow her to ask one question a week that gets answered by one of the Coaches at SparkPeople such as Nicole.
Yeah I try to discourage the scale and tell her do bi monthly checks at most. She won't not weigh in but at least she isn't measuring everything weekly now.
Her diet is relatively good. We started smoothies about 2 months ago in the morning. Hers is typically 3 leafs kale 2 handfuls of spinach 20 blueberries 5 strawberries 1 banana 1 scoop visalis 1 tablespoon of acai honey 15 ounces of water
We tend to like veggies and try to keep them in our diet with each meal. Some protein in each meal. I don't believe currently she is doing a before and after workout shake. Our carb intake is kind of low. We tend to eat chicken or fish over most other meats. She hates salt so her sodium intake is pretty low in comparison to most people.
I know it is kind of a pain to judge based on limited information. But I appreciate any suggestions.
The numbers on the scale aren't everything. And chances are her body is building muscle and retaining wate because of that. I've been there. It's frustrating as all get out, but keep it up and the results will start to show.
How is her diet? I read about the calories, but is she getting in high protein, complex carbs and the good fats? Fruits, veggies, fiber? Also sodium plays a big role in water weight as well.
Before I workout I try and eat something with good carbs and protein. After I drink a protein shake and helps my body recover. Another great recovery drink is chocolate milk. I know it sounds crazy, but it does work.
Does she eat breakfast?
Tell her not to get discourage. It will start to show. Our bodies are stubborn sometimes. I dont' know what Power 90 is, but I'm assuming it has cardio and strength training in it. Most programs like that do.
I wish you and your wife the best. She has a good man that is looking out for her!
She is doing so good and getting discouraged and I am out of ideas to help and I feel bad for her because she is really trying and wants to lose weight. You can see/feel the muscle gains. She has been working out for about 6 months.
She has been working out 5-6 days a week doing Power 90. Doing a diet journal/calorie tracker and measuring foods. She is doing about 1400 calories a day(this might be with her workout calories or without. I.E. she might be consuming 1700-2000 depending on the calories burned.) We cut out soda all together(her addiction was diet soda.) and replaced it with water. About a month ago we bought her a heart rate monitor with a strap to track her heart rate and make sure she was getting a good workout. She has been measuring with a tape measure, scale and body fat %. I tried to tell her not to focus on those measurements as much because they can be easily inaccurate by a bad measurement or water change in the body.
For the past 3 weeks she now stepped up to the Power 90 Masters series with some cardio burn program for 6 days a week. Can you think of anything we can do to make a difference? Could she be eating too few calories? Need more rest, an extra walk/jog session in the evening?
We are both overweight and trying to get back to healthy eating and daily exercise.
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