What people don't realize is that it is NORMAL to maintain weight (or even gain) if you increase your exercise without closely tracking/measuring your food. Your body is doing exactly what it's supposed to do. If you exercise more, your mind and body work together perfectly to replace those extra calories you're burning. You eat more without having to think about it, and in fact, portions literally look smaller so you think you're eating even less. There have been studies done that found that if you show the same people the same exact servings of different foods when they're hungry and when they're not, and you ask them to estimate the weight or volume, they will guess lower when they're hungry. It's not just overweight people who do it; it's universal. Most people are also far more likely to forget having eaten something if they were really hungry at the time. It's not about "cheating" or gluttony or anything like that; it's a deeply-rooted, normal human instinct that helps keep us alive.
You can't turn it off, so you have to use technology to get around it. Measuring food every time, and recording it somehow, are important keys. Just exercise on its own isn't going to lead to weight loss, because no matter how sincerely you believe you're not eating more, unless you're measuring, your eyes and brain are going to trick you because they think they're saving your life.
These are posts are great suggestions. Whatever you do..never say I am ready to quit! Right away your mind will agree with your mouth and you will have the desire to give up. Stay the course..I see how far you've come! Good for you.
Thank you all for some great advice I hope to get my head in the game. I took yesterday off and ate everything I could even made myself sick. As if I was punishing my body. :( but I know that was not a good idea. Anyway I hope to go just walk today I just need to clear my head I guess and start over. Thanks again.
Get a heart rate monitor - this will give you an accurate view of what you are actually burning. I don't trust any auto generated calories - even on the cardio machines.
Another idea is to make sure you are eating ENOUGH. Put in how many calories you plan to burn a week in your settings. The calorie range is automatically updated to account for the exercise so you are not starving your body, but still enough of a calorie deficit you are losing weight
Fitness Minutes: (11,812)
4/8/13 11:45 P
I workout pretty heavily, too. However, I try to avoid eating the calories that I burned off. I.e. my calorie range is about 1200-1500 and I try to stick within that range, even when I workout, unless I have a multi-hour workout. Today for example, I did a one-hour core/circuit class and I am well under 1500 cal. Sunday, however, I have a 60-mile bike ride that will probably take me 5ish hours. That day I will add cals, but not nearly as many as I use. If all else fails, I agree with the other members who suggested measuring your food. You can get really small kitchen scales that you can keep at home and in your desk at work. Good luck!
I highly recommend tracking your food too. I am another one who (thought, anyway) knows the calorie/fat content of most of the food I ate and I didn't track for 6 weeks. Nothing. I tracked for two more weeks and I was able to see the problem. The last ten days I have been tracking and planning what to eat and what a difference!
Fitness Minutes: (465)
4/8/13 10:00 A
It sounds like you're not tracking your food.
Before I started SP, I worked out like crazy and was seeing no weight loss AT ALL.
I had my first official SP weigh-in this morning and i'm down 3lbs. I have been meal planning and tracking EVERYTHING.
It helps to keep you from both under and over eating.
Best of luck
Fitness Minutes: (85,939)
8,044 4/8/13 9:42 A
We all tend to plateau after a bit. Keep going. Sometimes easing up on the exercise can help too. I know it's HARD to do that. I was eating the same foods in the day except for dinners, and found that once I switched the lunches and snacks up I started to lose. Don't forget to switch up your exercise routines about every 4- 6 weeks or so. Your body tends to be more effiecient and the same workouts over and over are easier for your body to do. It's a fine line to find your perfect food intake and exercise amounts. I still struggle, just when I think I have it figured out, I start to gain a bit and have to work on it some more. A friend recently purchased the fitbit and loves it. She found out she was burning WAY more than she thought, and needed to add a bit more food to eat each day, and now she is dropping pounds again.
Well first I lowered my calories more than I should have I was told. But I may eat a few over but since I was told it was too low I didnt think it was that bad. And my goal is the smallest that it will let me. My workouts consists of spinning, tae bo, intervals, running, walking, elliptical n and I just started swimming. I only use what spark says I burn Thats how I track it.
Fitness Minutes: (4,601)
577 4/8/13 9:04 A
If you're willing to share your nutritional tracker people will be able to give you specific help.
It could be a number of things... What's your SP range? What's your goal and timeframe to reach the goal? What exactly do you do for workouts. How are you determining your burn rate, Heart Rate Monitor, or some other means?
4/8/13 9:03 A
Do you track your food? I ask that, because it seems like you're doing more than "enough" exercise..... I lost the weight and am keeping it off, on less exercise than that. But we can't out-exercise a bad diet. And while you may think you know what to eat, and you think you don't eat "that bad"... how could you really tell what kind of calorie range you're eating in, if you didn't track it to see?
It is REALLY important to know how many calories you're taking in every day, so if you're not losing weight, that's the first place to look.
Fitness Minutes: (14,837)
9,705 4/8/13 9:02 A
Define "watching what you eat."
Are you weighing and measuring the foods you eat, and tracking them using Sparkpeople (or another food journal)?
Or are you just making better choices?
Making better choices is good, but for some people (myself included) that's not enough. When I don't track accurately, I get creep... those 100-200 calorie error margins that combined, sabotage my efforts and leave me overeating just enough to keep from losing weight.
If you're losing inches, though, you are LOSING FAT... period. That means what you're doing is working, even if it's not giving you the measurable results you want. So throwing in the towel at this point would be throwing in all the improved health benefits you're giving your body like a stronger heart, higher metabolism, and fat-burning furnace. :)
I have been working out for at least 8-9weeks and working out 3-5 days a week at 1-2hours a day. Which I think is well enough but apparently not. I also watch what I eat majority of the time. I have lost weight in the past so I pretty much know what I should be eating so I know I dont eat that bad. But anyways I have lost a very few inches but I have not lost a single pound and it is driving nuts. if anyone has suggestions please help me. I'm on the verge of throwing it in.
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