So today I was hoping the scale was pulling some kind of April Fool's joke on me. Alas, I don't believe that's the case. I weigh 208.2 pounds, the same weight I saw on March 1st.
I am a little bummed by this. I know focusing on the scale is not ideal and I've preached this many times. But I assumed for me, that meant I may only see as little as half a pound lost for the month. Not the EXACT same number.
Slow weight loss has not been an issue for me until recently. I dropped the first 50 rather easily. Last fall's attempt went a little slower, but I still averaged 3-5 pounds lost a month. Now though, it seems like my body just does not want to cooperate. I've only lost 3 pounds since January 7th. Each time, I've followed SP's recommendations on calories and exercise minutes. I've even used a HR monitor this time and discovered SP was overestimating my exercise calorie burn, so with a more accurate measure, you'd think I would definitely see results, right?
I've eaten at the high end of my calorie range, but even that should've resulted in a loss according to the good old calories in/calories out. In fact, in looking at my calorie deficits in March, I should have theoretically lost about 3 pounds for the month.
1) I do moderate to high-intensity cardio 1.5 - 2 hours a week along with moderate/high-intensity ST 1 - 1.5 hours a week.
2) I eat about 1900 - 2000 calories on average daily (SP recommendation: 1600 - 1950)
3) I burn about 1800 - 2000 calories a week.
4) I alternate workouts - I have 3 different ST workouts. I switch up my bike with distance, intervals, and hill workouts. I also switch up swim workouts with distance, speed, and drills.
5) I am almost always in the 70 - 85% range of my MHR when I do work out.
6) My carb/protein/fat ranges are almost exactly the same as they have been before when I saw a better scale result.
I know with the bigger focus on ST that weight loss will be slower. Since I will lose less lean muscle along with the fat, it's going to be slower. But slower does not equal nonexistent, right?
This is the first time I've ever struggled with a slow weight loss, so I guess I'm just kind of flummoxed about the whole thing. I think I would have been thrilled to see even a half pound loss. But for it not to move at all? I don't see how a plateau could be happening because I really haven't lost much weight this time around. I've dropped about 3 pounds total in almost 3 months. I don't think I've lost enough for my body to up and decide to plateau.
As for NSV's this month:
1) A total of 3.25 inches lost - 2 inches in my waist, half inch off both hips and calves, and a quarter of an inch off my thighs (the stubborn ones of the bunch)
2) A half inch gain in my right arm, BUT I know it's muscle because I can see it when I flex my arm.
3) Clothes fit like they did when I was at 203 last fall. I weight five pounds more, but it's obvious that I've got more muscle.
4) My half-mile lap swim time went down by at least 2 1/2 minutes.
5) I can hold steady at 15.9 mph on the bike for a good 20-30 minutes as opposed to having to cycle between 15.9 mph and a slower speed.
6) I can use the 50 pound barbell for squats, deadlifts, and chest presses.
7) I've moved from 5 pound dumbbells to 10 pound ones.
These are all great things. And if I could do everything I want to do at this weight, I'd be OK with the scale not budging. The thing is, I'm pretty sure that I'm not at my ideal body weight. I'm not looking to even get to 150 at this point, which would put me in the normal BMI range. I'm really OK with being a little overweight if I am healthy and putting on some serious muscle. But at 5'5, even with a large frame and a tendency to have an athletic build, 208 is still not a "little" overweight. There's still a lot of fat on my body, and unfortunately it still hinders me from doing some of the things I want to do.
I love Zumba, but I just can't get fast enough to follow the moves precisely because of this extra weight I'm lugging around. My brain sees me doing it, but my body just can't quite get there yet. Rock climbing is something I eventually want to try, but the more weight I have on me, the harder it is going to be. And my knee gives me so many problems with all the extra weight on it that running is going to continue to be an issue for me no matter what kind of shoes I end up with. The thing is, I can do all of these things (except the rock climbing, I'm nowhere near strong enough for that yet) but I get frustrated because I really can't go all out like I feel I could if I was about 30 pounds lighter.
While I'm thrilled to see the muscle gains, I don't have a good way to measure body fat percentage right now so I can't see the difference there. And even if I could, the thing is, I'm still going to have to start dropping some weight at some point. I don't think I'm going to replace 30 pounds of fat with 30 pounds of muscle. That's not realistic, is it?
I guess I just don't know if it's normal to see no weight loss after 3 weeks of starting a big ST program. SP's calorie recommendations have never failed me up to this point...so now it's like do I cut my calories by a few hundred? Do I stay the course?