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DRAGONCHILDE SparkPoints: (57,411)
Fitness Minutes: (14,252)
Posts: 9,661
2/12/13 10:48 A

How's your diet looking?

Exercise is critical, helps us look and feel better, and certainly makes the weight loss process easier, but it isn't the cornerstone of weight loss the informercials would have us believe it is.

You can't out-exercise a bad diet! In order to lose weight, you need to burn more calories than you eat; you already get a huge head start with your BMR (between 1500-2000 for most people) and then you add exercise calories on top of that.

But if you aren't tracking your food, you may actually be sabotaging your efforts to lose weight by eating too much! It's really easy to fall into the trap of eating more because we went to the gym. You do need more when exercising, but it's easy to grab an extra cheeseburger because we "earned" it. ;)

JANIS43 Posts: 1,009
2/10/13 7:49 P

Good I know you can do this.

JOYOUS1917 SparkPoints: (19,771)
Fitness Minutes: (10,248)
Posts: 196
2/9/13 6:51 P

Thanks to Coach Tanya(blog a little lower on this page) I do not need to totally stress out and do the give up routine! Thanks to you all! emoticon emoticon emoticon

SPORTYLAWGIRL SparkPoints: (8,473)
Fitness Minutes: (11,988)
Posts: 142
2/9/13 3:48 P

You don't mention anything about food. Calories out are important, but so are calories in. If you're eating within your calorie range, then all of the previous posts would apply. If you are not tracking food, the weight gain could also be from eating too much.

PAMLICO-DAZE SparkPoints: (46,737)
Fitness Minutes: (34,007)
Posts: 1,215
2/8/13 5:37 P

Just hang in there. The scale will move just keep tracking and moving. It will work for you!

LYNNETTE2003 SparkPoints: (64)
Fitness Minutes: (179)
Posts: 4
2/8/13 4:44 P

I am but I could prob drink more. I drink about 10-12 cups daily

LYNNETTE2003 SparkPoints: (64)
Fitness Minutes: (179)
Posts: 4
2/8/13 4:43 P

WOW!! thanks so much! the advice really helped a lot! I guess I will keep truckin' on!

DIDS70 Posts: 5,079
2/8/13 3:47 P

I've been the same weight for over 3 weeks, but I am down almost two sizes.

JANIS43 Posts: 1,009
2/8/13 2:00 P

Are you drinking your water?

COXBETH SparkPoints: (6,868)
Fitness Minutes: (3,515)
Posts: 421
2/8/13 1:16 P

I love everything Coach_Tanya said! So, ditto.

Also, the scale is the DEVIL. But if you want it to move, you also have to consider your intake. I'd make sure to start thinking about nutrition very seriously if you are focused on the scale's numbers. That includes drinking a bunch of water.

That said, working out makes me thinner AND heavier. I am totally happy weighing more and wearing smaller pants. I still weigh in everyday, but it's mostly because it helps me realize that the numbers I see don't really mean anything. It doesn't go up or down based on my workout or food the day before, but the general trend over a few weeks reflects my behaviors more accurately.

TONKA14 Posts: 4,947
2/8/13 12:32 P

Many people either gain a little weight or don't see any change on the scale for as long as 4-6 weeks after making a significant change in their level of exercise. When you start doing more exercise, your body begins storing more fuel in your muscle cells, where it can be used easily and quickly to fuel your workouts. The process of converting glucose (carbohydrates) into fuel that your muscles actually store and use (glycogen) requires three molecules of water for every molecule of glucose. As your muscles are building up glycogen stores, your body has to retain extra water for this purpose. That's what causes most of the initial weight gain or lack of weight loss. This is a good thing—not something to worry about.

However, despite what the scale says, you are actually losing fat during this time. The extra water retention will stop once your body has adjusted to its new activity level. At that point, the scale should start moving down. You'll end up with less fat, and muscles that can handle a larger amount of work.

Keep up the great work and don't get too focused on the number on the scale but focus on all the other ways you are seeing change and trust that the scale will follow.

Coach Tanya

LYNNETTE2003 SparkPoints: (64)
Fitness Minutes: (179)
Posts: 4
2/8/13 11:13 A

I am on the end of my 2nd week of JNL fusion. It's circuit training .I LOVE the workout and I FEEL IT!!!!! It's great for me because I have exercise ADD. I get bored so easily and this program changes it up! I am very frustrated though. I have gained 7 lbs since I started the program! I don't know whats going on! the scale will NOT go down!!! WHAT THE HECK!!! I have lost some inches but I have never weighed as much as I do now. I actually weighed less before I started the program. it's hard to go on when you are working SO hard but you don't see any loss in the scale.

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