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no weight loss for 3 weeks



 
 
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REDBIRDFLY
Posts: 206
2/10/12 11:29 A

Another thing she told me was to watch the fruit servings, way too much sugar! Said to keep it to 2 servings, I eat a apple or a kiwi and 1 cup of berries for the antioxidants. NO fruit juice! LOTS of water. Sweat, sweat, sweat!! emoticon



REDBIRDFLY
Posts: 206
2/10/12 11:24 A

Hi I had the same problem but broke thru with a 2lb lose today. 3 days ago I talked to a nutritionist trainer at my gym. She told me to get my carbs from vegetables instead of grains, beans (starches) and hit the cardio HARD, not longer, but make myself out of breathe as long as i can, walk rest and hit the run again. it seems to be working. emoticon emoticon emoticon



NANDAFOWLER
SparkPoints: (1,141)
Fitness Minutes: (1,827)
Posts: 1
2/10/12 8:45 A

Thank you so much Nancy!!! This really helped, I also am feeling down because I haven't really lost any weight in two weeks but have been super stricked about my caloric intake in regards to how much I am burning. I really hope to see the small differences in the next few weeks :) I already am sleeping better and feel stronger!



RDELONG0
SparkPoints: (5,857)
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Posts: 35
11/28/11 8:11 P

thank you guys so much for being supportive.



LARRYA5
SparkPoints: (15,192)
Fitness Minutes: (14,985)
Posts: 610
11/28/11 7:00 P

Thats great!
Sounds about right,many of the people I talk to say the way to break through a plateau is by "shocking" your system with a high calorie day. Glad you got the scale moving again!



MCFHARPIST
SparkPoints: (35,991)
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Posts: 1,395
11/28/11 12:54 P

In that case, make it a TRIPLE Excellent!!!



RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/28/11 2:19 A

yeah we celebrate thanksgiving. i live in west virginia. i know it is so great. i definitely overate that day which makes this loss even bigger for me. i ate twice as much as i normally do on thanksgiving. i know it was bad but i figured i only eat like that twice a year so it can't be too bad if i overeat twice a year so long as i do pretty good the rest of the time and make sure to keep up with my exercise.



MCFHARPIST
SparkPoints: (35,991)
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Posts: 1,395
11/27/11 11:48 P

Excellent! I don't know if you celebrate Thanksgiving where you live, but if you do, make that a double Excellent!

Spark On!



RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/27/11 10:30 P

omg so excited after not losing and not losing all of a sudden i just dropped 2 lbs. so excited. i'm still under my goal amount of loss at this point but it doesn't matter so long as i'm getting there. it may take a couple years not 1 but it will happen



RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/23/11 12:46 A

I find out tuesday if i have to have surgery done. and my doc said that my female problems could be the cause of the original weight gain and the trouble i am having losing weight now. and i have had the surgery before and lost 15lbs without trying. i'm hoping that it will help out greatly but i'm not looking for it to make me lose weight. i'm still going to be exercising and eating right. this is a life style change not a diet. my health is too important to not do all i can do to be healthy and once i'm there stay healthy



ANDRE_CSPRINGS
Posts: 76
11/22/11 12:49 A

Your situation is similar to mine... But i've been here before and what worked for me in the past (to break the plateau) was perseverance and long med-intensity workout (like long walks/hikes instead of fast high cardio). Perseverance. Hang in there, keep tracking those cals and exercise and know that it will turn around. All the best!



RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/18/11 8:07 P

I eat a pretty balanced diet. i rarely drink soda. i usually drink white tea. since when do we need 9 servings of fruits and veggies a day last i knew it was 5. i may not eat much fruit most of the time but i get plenty of veggies. my fat amount daily is usually at or just below what SP recommends. i eat at or under 1500 calories a day. most of the time i don't even touch sweets. there are times that i do and i make sure to keep it down to one serving when i do. i am eating a balanced diet and i do realize that diet is really important when it comes to weight loss. i'm not ignoring what anyone says. i just don't think that i am excessively exercising especially since what i am doing right now is less than what my doctor told me to do. i'm just doing my best to try to be healthy. i'm sorry if i offended you or made you think i didn't care what anyone else said. if that was the truth i wouldn't even be on this site asking for help.



BRITOMART
Posts: 7,389
11/17/11 9:00 A

I don't think you are really hearing what some of the more experienced posters have offered you, RD. Losing weight is 80% what you eat, only 20% a matter of exercise. And diet is PARTICULARLY important when you are pre-diabetic, as your SP page indicates!

You say you "keep track of stuff" but what, exactly are you eating? Have you plugged your activity into a SP calculator to find out how you balance nutritionally and if you are compensating appropriately for the amount you are exercising? Are you getting your 9 fruits/veg? Are you getting your water? You say you get enough protein, what about appropriate amounts of healthy fat? appropriate carbs? limits on sugar and caffeine (if you don't drink water, what do you drink, soda?)
I think you need to pay much more consistent attention to what your diet is, and less to (over-)doing the exercise component. Exercise can feel great, and give a wonderful sense of accomplishment, but a disciplined eating pattern will show you better, more consistent results.

I wish you success.

Edited by: BRITOMART at: 11/17/2011 (09:01)


RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/17/11 7:18 A

that is a good way to think about it. i'm definately doing everything i can do to make sure to have a healthy lifestyle and i know my body will follow so long as i keep to it. i've been trying to make sure i have plenty of protein and fiber in my diet. the only thing i really have problem with is my water intake. i've struggled with that since i was pregnant and that was the only thing i was allowed to drink besides powerade and i can't stand to drink either. i do drink water at times but prefer not to. guess that is something i really need to work on.



MCFHARPIST
SparkPoints: (35,991)
Fitness Minutes: (35,022)
Posts: 1,395
11/16/11 12:00 P

Think of yourself as a sculptor.....working from the inside out. What do I mean? Well, you are exercising. That is giving your body definition and form. When the weight begins to shed again, your artwork will begin to reveal itself. It's a beautiful thing, this new lifestyle.

Spark On!





RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/16/11 10:51 A

actually in less than i month i put on 35lbs and they have no clue why. i'm not expecting to loss alot of weight. i'd honestly be happy to lose 1lb a week. that isn't much. and i train different areas of my body so that others get a chance to recover. i do core arms core arms then core. i don't work each part of my body every day because i know they need recovery time. and i do also take 2 days off bfrom strength training each week. honestly my goal in the end is to work out 1 1/2 hours a day. once i get to my goal weight(or healthy size) were my health isn't in as much trouble i will back off to 30 min a day to maintain that healthy size. i eat pretty healthy and keep well within my calorie range. i'm not trying to over do it. i'm just trying to make a healthier lifestyle for myself so that i can become healthy so that i will be able to be there for a long long time for my daughter.


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ARCHIMEDESII
SparkPoints: (138,097)
Fitness Minutes: (207,320)
Posts: 20,488
11/16/11 10:34 A

RDELONG0,

You shouldn't be strength training five days a week, that's too much. in general, for good health, a person only needs to strength train 1-3 days per week. This is assuming that your workouts cause your muscles to fatigue. Because a person should be taking at least one rest day between strength training sessions to allow their muscle fibers to repair and recover. if your muscle fibers don't get a chance to recover, they'll never get stronger.

Doing more and more exercise will not speed up your weight loss. Weight loss is a slow steady process that takes time. The only way exercise can speed up weight loss is if you're planning to work out 4-6 hours a day like they do on the Biggest Loser.

When it comes to weight loss, what matters most is what we eat. QUALITY of the food has a huge impact on your weight as well as your health. Remember, weight loss is nothing more than a byproduct of a healthy lifestyle. If you're eating right and getting some regular exercise, the weight will come off on its own.

So, don't beat on yourself because you don't think the weight is coming off fast enough. There really is no fast way to take off the weight. It really does take time. You didn't gain the weight overnight, it's not coming off overnight. If you're losing inches, you're making a change.






RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/16/11 10:21 A

I hope it muscle weighs more than fat for me. I am losing inches so something must be happening. i've stepped up my exercise so hopefully i'll start getting some weight loss again. i am doing cardio at least 40 min 7 days a week and now doing strength training 5 days a week. in the next couple weeks i am going to try to start getting into the habit of doing the cardio 40 min twice a day 7 days a week. i know some people think that may be too much but i think that as long as i still feel fine and not tired all the time that my body is handling it ok. i'm also hoping that with all the exercise and when i lose the weight that some of my joint and back problems become less since they will have less to hold up and move around. and with the strength training hopefully i'm getting good muscle strength around those joints and in my back as well to help.



MSTEMM1
SparkPoints: (6,404)
Fitness Minutes: (731)
Posts: 26
11/16/11 9:09 A

I was told that muscle weighs more than fat, sometimes you are not losing because you exercise is creating muscle to replace the fat, and that may be the problem for some. Unfortunately I don't think that is my problem. My blood sugar numbers however are terrific, so I will take what I can get. last A1c was only 5.9.



MSTEMM1
SparkPoints: (6,404)
Fitness Minutes: (731)
Posts: 26
11/16/11 9:05 A

I feel you paid I am in the same position right now. I have done some exercise, but it still hasn't helped. I have gone from 1200 to 1550 calories a day, so I am even mixing up the calories. I started on lower carb try yesterday. It is a bummer. I think I have found my "set" point and my body doesn't want to give it up.



RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/16/11 1:48 A

you may actually be taking in too few calories and putting your body into starvation mode. sounds dumb but you can actually eat too little fat and carbs. your body needs these to be able to effectively burn calories.



RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/16/11 1:46 A

i've lost 15 lbs since i started trying to lose weight. i know i'm losing inches. i keep track of my diet and keep it under 1400 calories a day. i'm one of those people that have to exercise everyday or it would be just too easy to say well what would it hurt to skip another day or another or another until i'm back to not really exercising at all. i feel pretty good about the exercise. i'm not straining myself and i'm not overly tired which is great considering i have insomnia. but i do have some female problems and the doctors think this may be the cause of the original weight gain and why its so hard to lose that weight. my endocrinologist wants me to be between 145-155lbs by september next year. i don't see it happening but i'm doing all i can to make myself healthier. at my heaviest i was 216 and i'm now 201. so i have 46-56lbs more to go and about 10 months to do it. no matter what weight i end up at by then i know i'm giving it my all and that i have people here to support me and congratulate me on my successes and to give me encouragement on my defeats. i hope i can be the same to all of you.



NAPLESMOM24
Posts: 117
11/14/11 1:17 P

I've been on plateaus that have lasted a month or more so I feel your pain. The one thing I learned is to not panic and not stress about it. Sometimes you need to change things up a little bit, add something new (healthy) to your diet, change the kind of exercise you do. Sometimes, your body just needs some time off and the scale will start moving again. Also, if you're strength training, you could be losing inches but gaining muscle mass which will fool the scale. When that is happening I would go by the "clothes" test and not the scale. Are your clothes getting a little bigger, or fitting better in the right places? Is so, you're losing inches! Sometimes the scale lies and you can't put all of your faith about your progress in that newfangled contraption! Keep at it! You're doing great!



KAIPOW88
Posts: 257
11/14/11 12:20 P

You're working out 40-80 minutes 7 days a week?? You need a rest day, girl!

Also, how much weight have you lost so far? You may need to recalculate your BMR if it has been significant. If you don't have the correct BMR, then you're weight loss will be much more difficult to continue. Good luck!!



LADYDRAGON16
SparkPoints: (26,798)
Fitness Minutes: (10,596)
Posts: 57
11/14/11 8:49 A

HI! I'm within 5 pounds of my goal, and I'm stuck!! No matter what I do, the scale won't budge. I've upped the strenght training, I'm very careful with what I eat, but nothing seems to work. I find that so discouraging!! Winter is coming, and with it, the bad weather is looming. I won't be able to go out as often to do cardio to the gym, and I'm worried I'll gain weight again..
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DOWNEASTB
Posts: 465
11/13/11 8:59 P

It's futile to base your weight loss primarily on exercise. Use the 80/20 rule - 80% diet (as in eating habits for a lifetime), 20% exercise.

I related this experience before on SP, but it's worth repeating. A few years ago when I had 50 pounds to lose, I got a personal trainer and signed up to meet with him three times a week for an hour. Every time we met, he asked me what I had eaten over the past couple of days. I didn't understand why he was asking - he was helping me work out, not monitoring my diet, right? On the third meeting, I asked him why he cared what I ate. He said, "I'm asking because your diet is the most important factor. If you're not eating right, you're wasting your time and money being here."

A good exercise plan doesn't even begin to make up for a poor diet. You need to take a long, hard look at your food intake and adjust your eating plan to leave out anything that can potentially spike your blood sugar and/or cause inflammation. Add in exercise ONLY AFTER you are losing 1-2 pounds per week through diet alone. I know this sounds counter intuitive, but it's worth a try if you feel stuck at your current weight. It's the only thing that worked for me after trying the usual methods for years.



TONI_78
Posts: 38
11/13/11 7:29 P

I've been stuck for months! I started my journey in January of this year and was able to lose 30 lbs. by the end of june. Great right? Yeah it was great but that's where I stopped. I have been at the same weight for the past five months. I track all my food and I excercise at least 5 days a week so I really don't know where I am going wrong. Obviously what Im doing works or I wouldn't have lost that first 30 and I am not going to stop, after all this is my lifestyle now. BUT it would be nice to see those numbers on the scale reflect all my hardwork! I recently have added more weight training to my excercise program as I have heard that can make a difference. I recently fell this weekend and badly sprained my arm so that is putting a wrench in my plans. As well, I have to have a small surgery next month which could lay me up for 1-3 weeks. It's not looking so good for exercising! I just hope that I can keep from gaining back any lbs. when I can't exercise so much.



LARRYA5
SparkPoints: (15,192)
Fitness Minutes: (14,985)
Posts: 610
11/13/11 11:48 A

Me too! after losing 54 pounds in 5 months I am at week three of seeing 264 on the scale. Its dissapointing but it wont stop me. I always read about people hitting a plateau I was hoping it wouldnt happen to me. Im just going to keep working out. Add a few more exercises,switch up my eating a little and hope it doesnt last much longer.
Just keep eating right and exercising,it cant last forever!



MELANIEKAYE3440
SparkPoints: (158)
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Posts: 1
11/12/11 11:30 P

I started eating healthy and joined a gym 2 weeks ago. I go to the gym every other day. I had a total knee replacement over a year ago which had complications and 2 years prior to that was not able to accomplish much activity due to my knee injury, which ultimately caused a lot of weight gain. 50 pounds in just 2 years. I wasn't mini to begin with so 50 blew me way up. I need to lose at least 70 pounds which is my goal and suppose to be accomplished by August of 2012. My food intake is really low in fats (as little as 8 grams a day and as much as 20 a day). Its low in sugar. I only drink water and of course my cup of coffee in the morning. Breakfast is usually a cup of wheaties or special k with a 1/2 cup of skim milk. snack is usually a banana or 5 reduced fat triscuits. Lunch is usually a romaine leaf topped with 1/2 cup lowfat cottage cheese and a half can of tuna or a sandwich on whole grain bread no cheese no mayo. sometimes snack is forgotten or I will eat 5 grapes or a banana. Dinner is usually grilled meat salad and grilled or steamed veggie. snack later is usually a handfful of triscuits or wheat thins or sliced cucumber, yogurt, or something of that nature. I have only lost 1 1/2 pounds in the last 2 weeks. I am so discouraged. Is this normal? When should I start seeing a more dramatic change? My husband says he notices my face is thinning but I dont see it. I do think I have lost some inches because my clothes are loosening, but the weight is depressing. Your post makes sense to me in a way but hoping if you see my food intake, maybe you can give me some hope or a clearer insight for my progress. BTW I am 49 years old and really have never exercised a day since high school graduation, so this is completely new to me. Also, never really paid attention to what I ate until the last 2 weeks, and I plan on keeping this new lifestyle indefinately. All advice from anyone is greatly appreciated.



RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/12/11 3:14 A

No quiting here. i have to keep going. my health is just way to important at this point. i have lost lots of inches and now have a good bit of extra skin emoticon hopefully at some point this will go away. i'm still over 50lbs from the weight my doctor told me i had to get to. i can't wait to get under the 200 mark. that is what i'm really waiting for. i'm going to start weighing myself once a month now instead of once a week because its getting too frustrating not seeing any change. its also likely i will have to be having some female surgery in the next month or so. last time after i had it i lost 15lbs without trying. something to do with my hormones being out of wack because mother nature just wasn't doing her job right. so hopefully this time i'll lose the weigh again but more so since i'm exercising all the time. though definitely not looking forward to the down time after surgery. i don't know about most of you but i just don't feel right now if i don't exercise. i hope we can all start losing the weight and it would be great for us to all keep in contact to share our successes and to keep encouraging each other



KTISFOCUSED
Posts: 1,480
11/11/11 7:53 A

I have been experiencing the same problems but it's been months at the same weight. In fact that's why I quit WW and joined Spark, thinking maybe a change would help me. I have seen improvement in my body (except my fat belly and waist :( ) but anyway I've still been letting that stupid scale frustrate me. I became so upset that I've done terribly since last weekend even though Coach Nancy suggested I needed to cut down on the junk food which instead of doing I've actually increased. Yesterday was my worst day ever but I did track every last morsel I put in my mouth so I decided that being honest was a victory. My strategy is to stop letting that scale get to me and to watch for other non-scale victories i.e. feeling stronger, healthier, improved appearance and just trust that the scale will eventually go down if I get back to my right eating.
Don't quit! I'm not going to either. We CAN do it, right?



AKANERUNNER72
Posts: 10
11/11/11 6:50 A

I have the same exact problem! I have been running for last 2 years and I completed 3 full marathons in last year. I did lose at the beginning but I get so hungry after I run and I overate. Now I started to watch what I eat and added weight lifting to lose 50lbs. But I am not losing weight. I am frustrated!



ARCHCHUM
SparkPoints: (1,680)
Fitness Minutes: (268)
Posts: 13
11/11/11 2:44 A

Start measuring yourself ! I havent lost weight in 2 weeks but the fat on my face is nearly gone. Keep doing what you're doing and dont give up!



RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/10/11 11:19 P

I keep track of all my stuff. i should be losing weight i guess it will happen when it happens. i just have to keep going and not get too discouraged. and i am definitely staying away from the scale for awhile it just depresses me that its not going the way i would like it to. i am trying so hard. i have given myself completely to this. its not a diet its now a life style. i exercise everyday because i just don't feel right if i don't. thats not to say i over do it. most days its 40 min a day and others its 80. i don't work out so much i keep myself completely worn out. i talked to the doctors recently and i've been having some female problems and they said that alone could be why i'm having so much trouble losing weight. i find out in 19 days whether or not i have to have surgery to try to correct this. hopefully whatever they decide gets everything back into order so that i can continue on with this new healthier lifestyle.



MICHCLEARY
SparkPoints: (60,375)
Fitness Minutes: (55,822)
Posts: 5,775
11/6/11 9:24 P

There is nothing wrong with you at all. Now does that mean there aren't areas to improve? No, but I try not to use the language that something is wrong with me.

I would definitely encourage you to use the nutrition tracker if you're not. It is very easy to underestimate what we are eating, and you can't out exercise the wrong kind of calorie intake.

Also, remember that as your workout your body is making changes from the inside out and those changes take time. Measure, track, drink your water and keep working out. In the long run the weight will come off. Keep in mind that this is a lifestyle not a short term change to reach a number on the scale. Ditch the scale for a while if it bothers you and just do what you know is right for your body. You can do this!



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
11/6/11 6:45 P

Hi,

Weight loss is not always a linear process. There may be some weeks that you will lose some, other weeks where you may gain a little and other weeks where you may remain the same.

Use this time to look over your nutrition tracker to make sure you are getting in the nutrients (fruits, veggies, healthy fats, lean protein and whole grains) your body needs to fuel your workouts and recovery. Also review your fitness tracker to see if there could be an overestimation of calories expended.

But also know that our weight is not a static number, but more like a vital sign. Just like your blood pressure, heart rate and body temp will vary throughout the day, same is true with your weight. Because our bodies are largely made up of water (the fitter we are the more water we retain), any deviation in our diet, hydration, workouts, even hormones can lead to a shift on the scale.

Know that all changes within the body must begin at the cellular level...all the way down to the fat cells need to release the free fatty acids, to the muscle cells making bigger and more numerous mitochondria-these are the organelles within the cells-to give us energy.

It isn't uncommon to see a slight upward shift in weight when we start exercising, or add a new training regimen and eating better. For one the muscles are making more mitochondria which allow for extra glycogen-stored glucose in the cells- therefore, your body hangs on to more water to help with the cooling off process for exercise and for helping process energy. Your muscles will also have an increase in blood volume in order to have better availability to oxygen and removing waste, especially lactic acid. These things coupled with eating higher fiber foods, such as fruits and veggies can show a gain, when in all reality it is just a shift in fluids.

Hang in there!

Coach Nancy



JENMC14
Posts: 2,707
11/6/11 6:37 P

Weight loss is not fluid. It's common not to lose or to bounce a bit here and there. Are you tracking your nutrition? If not, you should start. You may be eating too much, or you may not be eating enough for the ammount of exercising you are doing. You may also try changing up your routine and doing some different exercises. Your body gets used to doing the same thing over and over. Also make sure you're stremgth training at least 3 days a week.



RDELONG0
SparkPoints: (5,857)
Fitness Minutes: (6,084)
Posts: 35
11/6/11 6:32 P

I have been exercising 40-80 min everyday and haven't lost a single pound in the last three weeks. i keep bouncing in my weight and its really bothering me that i'm not getting any lighter. what is wrong with me?



 
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