You have gotten great advice already - I cheer when I see a 5 pound loss in a single month. Some months it is less and occasionally it is more. Relax and make a few changes so you can live with your plan for LIFE.
BUT you know you are getting stronger and it will change!
Fitness Minutes: (2,093)
381 5/26/13 1:49 P
Dragonchilde is right about the lower the caloric intake - the more it can hinder weight loss. From here, I STILL have about 140lbs to lose, HOWEVER...I notice if I don't hit at LEAST 1200 calories in a day (I try to hover in the 1200-1300 range)...I can potentially gain weight if I go under 1000 calories in a day. It sucks and doesn't SEEM logical, but your body will feed off your "extra cushion" if it's not fed enough calories because it's assuming you're not going to give it enough food again. Also, with burning that large amount of calories in a week, it's so vital that you eat enough. Also, snack on some healthy part-skim mozzarella string cheese. I'm a Wisconsinite and also a cheese FANATIC...they're usually around 70 calories which is good and low in carb. They make for good snacks.
Also, for Spark, I look at my non-scale victories too. Even though the smokers at work are half my size, since I've been eating healthier and exercise regularly...I'm the only one not huffing and puffing. I also measure myself every 2 wks (you're a lot smaller so I recommend once a month) and look at the inches lost. I do my waist, hips, thigh, upper arms, and calves. Seeing THOSE numbers go down, sometimes makes me even more excited than the scale going down because I know my cardio and strength training is paying off.
That's another thing - ARE you strength training? Sometimes that's what really gives me that extra boost of weight loss during the week if I do it 2-3x for about 20-30 min.
Good luck and hang in there! :)
Fitness Minutes: (14,252)
9,689 5/26/13 12:53 P
5 lbs in one month is most assuredly real results! that's about a pound a week, maybe a little more, which is normal, healthy progress for someone with 50 lbs to lose! A good rule of thumb is that you can reasonably attempt to lose about 3% of your goal to lose each week. for you, that's about a 1 to a 1 1/2! So you're right on track with where you're supposed to be.
This isn't a race, and it takes time to lose. This isn't the biggest loser, where we have personal chefs and work out 8 hours a day under strict medical supervision to provide the most dramatic losses possible for the TV audience. This is real life. :)
Also be aware that as you have less to lose, your rate of loss will slow down. When you hit 20 lbs to go, you'll be averaging around 1/2 a lb a week. A 10 lbs to go, it'll be just 1/4 a pound! That's because the less you have to lose, the slower it comes off, so your 50 lb goal by September may be too aggressive for you in the long run. Some quick math tells me that to reach that goal, you'd need to lose about 3 lbs a week-- something that's really not possible for you at your weight. You're just not fat enough! I strongly recommend you adjust your spark settings here to be 1 lb a week for now. That'll ensure that you get the nutrition you need to support your exercise. Once you've done that, you'll need to update your calories burned goal (in settings, not on your tracker itself) to be 2000 calories per week, so SP knows how much you're burning.
You're doing great! If anything, I suspect based on your post that you may be eating too little; eating too little can actually slow your progress and damage your metabolism over time. You're burning about 2000 calories a week through exercise, which means you need to be eating to support that. What's your calorie intake each day, on average?
First off 5 lbs in one month is great . If you continue on this path by Sept you will most likely be 3-4 sizes smaller. The older we get the harder it is to lose weight. Maybe you should make getting healthy a lifetime goal not just losing weight for something special in Sept. Barb
Fitness Minutes: (7,863)
1 5/26/13 11:24 A
Hi everyone, my name is Annette and I am 51 years old. I am trying real hard not to get frustrated here. I have been doing everything I am supposed to do according to Spark. My calorie intake, my fat intake and my proteins and carbs... Sometimes I am low on calories or carbs but not too often. I am getting tired of busting my ass following everything to a tee and not seeing results of any kind. Not just on the scale. I work out at the very least 4 times a week and usually burn 500 calories a work out. I am a very healthy eater. I have no junk food except for an occasional dark choc hershey's kiss. I learned to quit snacking on cheese which I love so very much because with Spark I actually can see the calories and fat..not good. What is it going to take to see the scale move significantly. I need and want to lose 50lbs by Sept. I have been doing this for a month now and have only lost 5lbs. Today is weigh in day and I haven't done so yet. I just got done working out. Any advice?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.