Fitness Minutes: (10,949)
36 5/11/13 9:00 P
I would love to do more cardio but my gym time is limited as are what I can do. Knee injury has forced me to do the elliptical or bike ( but I have no bike) only for cardio. Our gym closes at 8pm and that is when my son goes to bed. So it is hard to get there as much as I do. Strength training I can up though. Our gym in our pat. complex has only an elliptical and two treadmills ( which my knee cannot tlerate, even walkingn makes it lock up). I do need to start doing measurments!
How long have you been overweight? Wouldn't it be reasonable to expect it to take just as long (if not longer) to take it off as it did to gain or live in that overweight state?
Fact is, you've lost a lot very quickly, so it's natural to stall a bit to let your body's systems to catch up. If you want lasting results, slow and steady is the best way to go. There are no quick fixes or shortcuts that work in the long run. Celebrate the success that you have had and keep forging ahead. You are definitely on the right track so trust the process and you will reach your goal.
One suggestion I would make is swapping two of your yoga sessions for cardio as well as upping your strength training. Yoga is great for flexibility and relaxation but it doesn't give you as much bang for your buck. Even flow yoga (vinyasa) is limited in its power to aid weight loss.
If you want to burn calories, cardio is still king. And more strength training will help you maintain and build muscle. This will help your body burn more calories, even at rest, and muscle is more dense than fat, so you will look trimmer, even at the same weight.
Have you taken measurements or had your body fat assessed? Those benchmarks are probably even more important than the number on the scale.
Fitness Minutes: (10,949)
36 5/11/13 6:51 P
Thank you! It is frustrating-I look forward to checking my weight each week. I will continue on and hope that the scale will move soon!
Fitness Minutes: (33,757)
22,223 5/11/13 6:37 P
It almost sounds like you want all the excess weight gone 'yesterday!'
Don't worry about how fast it comes off - and fast isn't actually the advisable way! There will be times you won't lose weight - there will be times you may gain a little - it doesn't mean that you are doing anything wrong. It is dependent on so many factors including that in the previous post's last paragraph!
It took me 16 months to lose the first 50lb. Rather than berate myself for the slow loss, or feel frustrated because it wasn't quicker, I celebrated the fact I was losing weight - I was relishing the thought that in time I would be so much lighter than when I started. After losing the first 50lb, I happily sat there for a year enjoying the 'new me' before deciding to move on down again. That was a wee bit slower journey, but I got there! I have been at my goal for over 2 years. One thing I did the entire time, including my maintenance break, was weigh all of my food and enter it into the Nutrition Tracker. I STILL do this to ensure that I remain at goal!
You will get there, but have patience - Rome wasn't built in a day!
Don't give up! If you saw a 23 pound loss in just 4 weeks, it is likely that some of that weight was water weight, and your gain may very well just be an increase in water retention. Any time you increase your activity levels, your muscles increase their glycogen stores. Each molecule of glycogen requires extra molecules of water that it is bonded to, so when you are rebuilding glycogen stores, water also increases.
Weight loss doesn't typically happen in a perfect, linear fashion. Sometimes you may be at the same wight for what feels like a long time, but then you begin losing again. Similarly, like what you experienced, you may have weeks where you exceed the recommended average of 1-2 pounds per week, and then you may feel like you are "stuck."
Stick with it :) A half-pound for one weigh-in is just a drop in the bucket and could easily be related to hormones, how much sodium you've had, etc. The changes on the scale will come! You might also want to try focusing on some non-scale ways to measure your progress. That can often help motivation when the scale doesn't seem to be moving: www.sparkpeople.com/resource/motivation_ar ticles.asp?id=487
Congratulations on your amazing success so far!
Fitness Minutes: (10,949)
36 5/11/13 4:55 P
I am no where near my goal weight and after 4 weeks and 23 pounds lost I gained half a pund this week. I have done cardio 3 30 minute sessions a week, 2 strength training sessions ( though they are only 10-15 minutes each) with free weights, 4 40 minute power yoga sessions a week and faithfully writing down and sticking to my diet. I upped my calories slightly ( 200 or less a day). Doctor advised that. So I was eating 1200 and now 1400 ish to 1500 a day. No sweets, trying to up my protien and drinking 10 glasses of water a day. I am not quitting (yet) but I have 75 pounds at least to lose. Why am I stuck??? I only weigh myself once a week too.
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