Fitness Minutes: (270,779)
6/3/14 4:30 P
How long have you been trying to lose ? 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 doesn't mean you're doing anything wrong. The weight doesn't magically drop off the minute we decide we need to lose. it really could take 6-8 weeks of healthy eating and regular exercise before a person sees a change in the scale. And that too is perfectly normal.
I hope you don't mind, but I snuck a peak at your food diary. If I were to go back in time and give myself one piece of advice that would help me lose weight and be healthier, it would be to eat 6-9 servings of fresh fruit and veggies each and every day.
I notice that you do eat some fruit. that's great ! But, you are definitely deficient in dark leafy greens like spinach, kale, collards, chard, broccoli, etc. If I were to make a suggestion, I would encourage you to increase the amount of veggies you eat. Try to add more dark leafy greens as well as tomatoes, cauliflower, cabbage, onions, etc.
Adding more veggies can help.
Also, not to criticize, but if you want to lose, you have to watch the fried foods and highly processed foods. Do you eat out a lot ? If so, you should try to home cook your meals more often. Restaurant food as well as fast food can be very high in calorie. Sometimes more than what's listed in the SP nutrition trackers.
Example, when I was learning about nutrition, I had no idea how many calories were in a muffin. I loved the Dunkin Donuts Pumpkin Spice muffin. Little did I know that one medium muffin has 500+ calories and I could eat two at a time. No wonder I was overweight. That's another thing to check. Check to see if some of the foods you're eating may be higher calorie than you realize.
Are you weighing your foods ? How are you measuring ? Once again, I had no idea that some of the portion sizes I was eating were bigger than they should have been.
Also, just because the scale isn't moving doesn't mean you're not making a change. Are your clothes fitting better ? Do you seem to have a bit more energy ? Can you walk up stairs without getting tired ? Are you sleeping better ? How's your blood pressure ? Do you know that if your blood pressure has gone down, your doctor would be thrilled even if you didn't lose any weight. Lowering your blood pressure is a huge health benefit.
I would say, try to increase the number of servings of veggies you eat. Try to avoid fast food or highly processed foods in favor of home cooked meals and check your portion sizes.
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