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How To Stay Motivated When Not Seeing Results



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KMALLMOND
KMALLMOND's Photo SparkPoints: (3,833)
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10/23/13 7:11 P

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It's hard to stay motivated. I lost two pounds - which is great! I need to start my workout earlier in the day. emoticon



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JIBBIE49
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10/23/13 3:08 P

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I'm 64 and know I won't get any younger, so I just have to keep doing what is right each day, no matter what the results look like. At least, I have never been back to the 214# I was when I joined Sparks over six years ago. Without staying with this, I'd be about 314# by now, I'm sure. emoticon



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STANDFIRMAJ
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10/23/13 2:56 P

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emoticon emoticon



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BRYANBABY3
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10/23/13 1:00 P

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Remember slow and steady wins the race. Just keep with it. I have to keep telling this to myself every time I get on the scale and it has not moved or only moved like a half a pound. And like some posts said before make sure you are getting plenty of water.



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EMK140
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10/23/13 12:34 P

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I totally sympathize with your frustration. I started on Sept 23rd with a goal of losing 10 lbs by October 31. I had an initial drop of about two pounds and then just plateaued for over two weeks. I felt like I was doing everything right - tracking accurately, eating within my calorie range, working out 6 days a week. I almost put up a similar post to ask everyone what they thought was going on.

And then I realized there was one thing I was not doing exactly right: I was falling way short of drinking 64 oz of water daily. And I'm a coffee fiend and drink a glass of wine at night as well - both dehydrating fluids.

So I started trying to drink my full amount of daily water about a week ago. And lo and behold, I started to see the scale move. The same happened for my boyfriend, who is also on Spark.

This may not be the solution for you - but hang in there and you will find one. Plateaus are times to remember that there is so much more to healthy eating and exercise than weight loss.





BRISA027
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10/23/13 12:05 A

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I really just focus on being healthy. Losing weight is just kind of the reward or "side effect" if you will, of getting healthy and in shape. There is absolutely no way you will not notice results if you've been doing everything right (exercising, sleeping, eating healthy, keeping down on stress, etc.) For example, I used to be one of those people that would be winded climbing a flight of stairs. After I started working out and eating healthier, I could climb two flights of stairs if I wanted and not be winded! It took about 4 months for me to really notice any significant weight loss. Before the weight loss though, I did notice that I was in a better mood, was way less tired and fatigued than normal, my breathing was normal, my heart didn't beat too fast, and I got sick less. So there's always something that will change before you see actual weight loss. :) Keep on trying and don't give up!



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NANCY19662
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10/23/13 12:05 A

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Don't give up it only gets harder to loose again. I've done it to many times in the past, just
Keep working it will come off. That's why I'm satisfied with where I am, I know if I keep at it I will loose more weight.

Slow and steady gets you there


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DEBBIEKRYS
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10/22/13 6:09 P

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In the past year I have lost 35lbs but it is so slow, I have weighed the same for 3 weeks. Ughh, I eat clean, work out, not as much as I should 2x week at least. I need the scale to move I have gone from an 18 to an almost 8 but need to continue on this journey.




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NANCY19662
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10/22/13 2:01 A

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As long as I'm not gaining its a win for me. I count every day as a success, I will not let myself get back into my old habits. Just think you would have to start over AGAIN. Never again. emoticon emoticon

Slow and steady gets you there


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TAMARAST1974
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10/21/13 8:45 P

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I do three different types of measurements a week: pounds, body fat, and inches. As long as I'm seeing progress in one of the three I know I'm on the right track. Otherwise, I look back over what I did/ate over the last week and see where I slipped or where I can do some improving. I also have a dress I try on once a month that I've been trying to get into, this is a great gauge for me



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BATTLEFIRE
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10/21/13 8:23 P

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I can certainly relate to this. I have been at this for quite a while without success. Previously I was quite successful in losing weight and sticking to a healthy program. I have also kept weight off for 5+ years. But things are different now (I suspect age in part) and not seeing results consistently makes weight loss more difficult - for me. I think when you don't see results, it is harder to stick with it, you fall off a bit, and then you've given your body a reason to hold onto the weight.

Here is what I tell myself - not gaining is winning too. Because invariably if you give up, you will gain weight over the years. So, even if it doesn't look like a result, not gaining is a result in its own way.




SIZE8TOB
SIZE8TOB's Photo Posts: 15
10/21/13 12:17 A

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I'm a converted WWer who knows the ropes in weight loss..........I've lost the same 25 pounds over and over again. Finally bored with the WW program online, I needed something to SPARK my resolve to get the weight off once and for all. This board has truly encouraged me to try harder and stop beating myself up...........thank you all for your input and wisdom. I feel motivated and know I have found the right place to get the job done.




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EGRAMMY
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10/20/13 6:22 P

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get support from family



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ATZIONCH
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10/20/13 5:03 P

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Because I must not gain weight! I long as I keep trying, even with ups and downs, I am not out of control, and that could happen real fast.



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CLK1948
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10/19/13 9:25 A

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Thanks for your words of advice. It will be helpful. I will try to remember how good I feel when I eat and drink healthy. I also will remember how great I feel about exercising. I tend to like core exercises better than cardio exercises. Maybe that isn't so bad??



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IDEFYGRAVITY
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10/17/13 2:45 P

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As far as results:
-make sure you're eating enough calories for your weight/gender/age/etc. Going too low can actually slow your metabolism. Also, what are your calories consisting of? 1200-1300 calories of processed junk and simple carbs will have a way different hormonal effect on your body than 1200-1300 calories of natural, clean foods. There's a website that I absolutely love that explains the hormonal effect of food very well. Their name is Metabolic Effect. They do have a book and programs they sell but you can find all the information you would need for free on their website and Facebook page.
-I'm not sure what you mean by alternating between walking and jogging (like if you're running for 5 minutes, then walking or sprinting for 1 minute and then walking). The reason I bring this up is because the first example is aerobic activity while the second is high intensity intervals. You will see MUCH MUCH better results from the 2nd. In fact, extended cardio can actually slow down weight loss as the post exercise effect is your body tending to try to store additional fat. Do a search and really read up on HIIT training.
-Finally, STRENGTH TRAIN!!! Don't be afraid to build muscle. You WILL NOT get huge. Don't resolve that you're going to lose the weight first and then build muscle. Look at muscle as fat burning machines. The more you have on your body, the more calories you're going to burn in a day doing absolutely nothing!

Okay, mentally, here's how you stay motivated. Pay attention to how you feel mentally and physically when you work out and/or eat healthy. Likewise, pay attention to how you feel when you don't. Find goals not related to your pants size to focus on. For example, I had the fitness goal for the longest time of being able to do a pull up, a standard pushup and hike up one of my favorite mountains without having to stop at all. These are the kinds of goals you can measure and see actually motivating progress. Good luck!!!!

Tammi Barbagallo
ACE Certified Personal Trainer and Health Coach

My Weight Loss Blog:
inthefrontofmymind.blogspot.com/

I didn't get healthy because I lost weight, I lost weight because I got healthy!

The TRUE key to weight loss success is educating yourself ABOUT YOURSELF! Don't let someone else do it for you because no one has all the answers! No one! Don't trust one book, one doctor, one nutritionist, etc.


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LITERARYBEAUTY
LITERARYBEAUTY's Photo Posts: 59
10/17/13 2:12 P

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I struggle with this too. Iím seeing a nutritionist and I weigh in every time I see her. My ďfat massĒ has consistently gone down since Iíve been going to her, but my weight is barely budging. I think I was 184 when I first started going (months ago) and now Iím at 179. None of my clothes fit any differently. Itís all very frustrating. Iím starting a Hip Hop Abs challenge next week so hopefully that will get things moving in the right direction. My IBS makes it very hard for me to lose weight.

D'Ann

http://www.itsthejordans.blogspot.com


I'm a super bad-@ss and I'm going to reach my goals!


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PATTIEMCD
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10/17/13 12:15 P

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PABTLB.....Good for you !



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PABTLB15
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10/17/13 9:59 A

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I'm new with the message board but looking forward to sharing. I try to think positive but so many times I think for me being 74 is a foolish time to begin a weight loss program. So i keep telling myself i want to eat healthy I want to lose 50 lbs. God bless all of you and keep up the good work.



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TIMEHASCOME56
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10/17/13 6:36 A

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You are emoticon , and I say emoticon to. I am sorry for you lose, however emoticon

"The greatest thrill in life is doing what people say you cannot do."


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SOUTHGOINGZAX
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10/16/13 3:58 P

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859320 -
Fats are necessary for a number of cellular processes, plus they help you feel full. Eating healthy fats (such as those found in nuts, seeds, avocados, coconuts, etc.) is important for overall health. My diet is generally about 40% fat (or more) and I eat some form of nut butter every day - fats don't actually make you fat! Please, enjoy your peanut butter! It's way better for you than a sugary snack.



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MAPPLEBUM
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10/16/13 12:47 P

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emoticon

Edited by: MAPPLEBUM at: 10/17/2013 (12:57)

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ONELUV4LIZ
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10/16/13 10:49 A

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Yes! Your body will crave things if the vitamins that are in them are missing from your body. Peanut butter is actually not that bad for you, just don't eat the whole jar at once. One tablespoon full is enough to give you some protein and healthy fat that will keep you satisfied. I hope this helps! emoticon



DPOWERS042260
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10/16/13 9:57 A

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Thanks, Anne! good advice, and thanks for the empathy!

I can do all things through Christ which strengtheneth me. Philippians 4:13


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BAPSANN
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10/16/13 8:55 A

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Believe in the possibilities.

All things are possible if you only believe, even losing 15 pounds


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DELLA81156
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10/16/13 8:23 A

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That's slot to go thru. Be strong. emoticon

Della .


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VANESSAZONE
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10/16/13 7:39 A

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I can relate to everyone! I too went thru the death (sudden) of my Dad, and then 13 months later (also sudden) my Mom! Then bc I was a 9/11 first responder, developed thyroid cancer - now cured. I'm not an emotional eater - more like I shut down when I'm down, but I put on 20 very unwanted lbs. I went into super exercise mode - 7/wk doing classes and wt training for THREE hours/day. My weight didnt budge and ounce. So I decided to go with my personal tried and true low cal (I'm also a vegetarian) diet - set the Tracker to the lowest setting allowed - and tightened up my intake. It worked! I'm now down to 117 from 138 - took me over a year but I finally found the thing that worked for me! I still want to drop 2-5 more lbs, and so I'll stay on my v low caloric intake for another month, and then maintenance (I guess forever lol) DONT give up! one of these formulae will work for you too! Good luck xoxo

welcome to my Vanessa Zone- Let's kick some ass and get it done! My goal is to get from 132 down to 115 asap (update- goal achieved- now going for 110!) What finally worked for me is a very strict cal restricted diet-it doesn't matter what kind of cals I eat as long as the total is very low! xoxo


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ANNE007
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10/16/13 4:21 A

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Wow, DPower, you have a lot going on. I am so sorry to hear about your mother.

Congratulations on such an amazing weight loss! I can't imagine doing so much so quickly. You have a lot to be proud of.

Putting on the breaks for emotional eating can be very challenging, especially when a huge event happens in your life such as the one (or more) you're experiencing. Here are some ideas for that which are in line with the theme of this thread about staying motivated:

1. Read back through other threads on staying motivating *and* on getting back your mojo. Others have traveled this path before and have wonderful suggestions.

2. Get back to basics, or stick with them for those of you who are already there. Get plenty of sleep, drink plenty of water, use your tracker (often voted the #1 reason for people's success!), weigh and measure your food again to be sure your portion sizes haven't increased.

DPower, you're aware of how many calories you are eating so you might be doing all these things already - good for you! In your case I would suggest you look for threads that discuss emotional eating and maybe even join a team. Nobody has better suggestions than someone already going through this.

So good that you are still exercising - you know what works for you. One step at at time, try to get back to where you need to be. Gradually replace high calorie foods for more nutrition dense foods. Use your tracker to determine where you need to cut back tomorrow. Plan ahead as much as possible.

You can do this, girl, Your mom must have been very proud of your success and you can maintain your good health as a way to honor her. Think about that for a few minutes at the start of each day then do your mamma proud! :-)



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859320
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10/15/13 11:31 P

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I try to eat healthy but have cut out all fat but I have been craving peanut butter and giving into the cravings. I read today that some of our vitamins are fat soluble, maybe that is why I am craving peanut butter? emoticon

"Let us hear the conclusion of the whole matter: Fear God, and keep his commandments: for this is the whole duty of Men" Ecc. 12:13


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859320
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10/15/13 11:27 P

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hang in there emoticon

"Let us hear the conclusion of the whole matter: Fear God, and keep his commandments: for this is the whole duty of Men" Ecc. 12:13


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AMAZINGMOMMY4
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10/15/13 7:59 P

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I was exercising regularly up to 6 times a week for an hour at a time doing things like Jillian Michaels and Bob Harper workouts. I went for a year at a plateau and finally gave in to tracking my food on spark people. I didn't change what I was eating because it was already pretty healthy, but I found I was eating A LOT of healthy food. I gradually changed the amount and some of the content. I proceeded to lose another 25 pounds after I committed to tracking. I also had to add weight training. It was the only exercise thing that got my muscles going and taught my metabolism to move again. I highly recommend Jillian Michaels book Master Your Metabolism. There is a lot of interesting information in there about hormones and how they affect our bodies.

Most importantly, it is about health not the scale, for a year I told myself these words and I managed to continue exercising hard for the entire time without losing a pound. Imagine the health loss if I had quit because my scale wouldn't budge! Now I am stronger and (after my year long wait) leaner. Maybe give yourself a scale break (a month or so)?



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DPOWERS042260
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10/15/13 12:23 P

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I feel you! I have lost over 100 lbs in about 8 months. Then, in September I hit my third plateau of the year. This one drug out for weeks! i was exercising, eating clean, staying in my calorie range, etc. I hung on for 5 weeks, then, my mom died unexpectedly. I went on a binge that has been going on for two weeks. I am still exercising, but eating 2000-3000 calories a day! I can't seem to put on the brakes! I know it is emotional eating. I know that I can't just quit. I know that I am not going to undo all my progress in a couple of weeks (unless I give up). But, I am struggling! I had a lot of support to begin with, but now...not so much! I am within 12 pounds of my goal (was less than 10 pounds before this!), and people are like "you have lost enough", "eat", etc. I know I have to get a handle on this. I know all the "right" things to do. I guess I just needed to vent to my "Spark Buddies", who understand...

I can do all things through Christ which strengtheneth me. Philippians 4:13


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TEALLEN04
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10/15/13 11:29 A

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Another question: when you are walking, do you take your heart rate every so often to make sure you are in the optimal Target Heart Rate zone? Increasing the intensity of my workouts may (or may not) help.

Good luck on your journey. Keep doing all the right things. At the very least, there are tons of bodily organs (heart, lungs, etc) that will thank you for your efforts!

emoticon

Gambatte ne!


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TEALLEN04
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10/15/13 11:27 A

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Ironically, eating more calories per day may help you to shed some pounds. Keep in mind, the scale is not a very accurate measure of success: you may be losing pounds of fat, while gaining pounds of muscle and water. Don't be discouraged. Stick with your program, making sure you are getting enough calories to fuel all the exercise you are doing. Staying within your recommended Spark ranges on the nutrition tracker can help a lot. Reviewing my data for the past few months has also helped me see patterns where I can improve or at least tweak a few things (like eating more vegetables and protein, and less added sugar).

Good luck, and never give up! Sounds like you are leading a healthy lifestyle.

emoticon

Gambatte ne!


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LACIEJOD
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10/15/13 10:57 A

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I am definetly very discouraged and depressed I am going on on almost three months of walking seven days a week (3-5 miles a day, plus sometimes 10 on weekend) plus two days of light cardio and have committed to a pescatarian/vegetarian diet and I have not lost one pound at all. I did take my measurements this month to compare to next month. But I have had alot of days of crying and questioning because the numbers are not moving on the scale and I'm becoming very discouraged and really dont know what to do other then to reach out for tips from others on what I should do.

Knowing yourself is the beginning of all wisdom.
Aristotle


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SOFT_VAL67
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10/15/13 9:39 A

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i am not sure of the answer, but i just do, i stay motivated, probably because this is the first time in my life, after years of struggling thru 1 pound here and 1 pound there, where i have seen a real weight loss, and while this whole year of 2013 i have seen very little weight loss, i have maintained my weight and stayed pretty much on course of eating healthy and exercising.
i know changing my plan up will help.
i aim to lose another 60 pounds before its all said and done.



ELORA101
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10/15/13 8:33 A

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Westoki, I think you hit the nail on the head. Change something up and keep going. I've never had a plateau that didn't eventually end. It makes it all the sweeter when it does!



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TIMEHASCOME56
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10/15/13 7:55 A

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emoticon emoticon

"The greatest thrill in life is doing what people say you cannot do."


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LOVELESMILLS
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10/15/13 7:35 A

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Keep going!



LOVELESMILLS
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10/15/13 7:35 A

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Keep going!



WESTOKI
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10/15/13 7:31 A

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I have been there myself and I understand how you are feeling. I don't know your age, but if you are around menopausal age then it is really difficult to lose weight. I listened to the advice of my thin and healthy cardiologist who recommended that I cut my calories down to 1200 calories a day and do cardio. I am finally losing weight after several months of a plateau. I am walking 45 minutes everyday and my calories are down to 1200. The calories that I consume are very high quality and nutritious though. NO JUNK or processed food of any type. I am finally seeing the scale move around 2 pounds per week. And yes, I watch the scale everyday. I think it contributes to my motivation. I'm so excited and feel so good. I wish you much success!



ELORA101
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10/14/13 8:58 A

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At the moment, I am in the middle of an incredibly long, incredibly frustrating plateau. I've been working out more and am becoming a healthy-cooking maniac. Despite cutting enough calories to where I should be losing one pound a week consistently, in the last 8 weeks, I have only lost 1.5 pounds. And on top of that, I've actually only managed to take about 1 inch off my waist and hips at the same time. I had stomach surgery in August, take new meds, and think they might be contributing to my inability to lose.

I absolutely hear what everyone is saying about the scale not being your motivator. For me, that just isn't realistic. I've tried many times to put it away, only weigh myself once a week, or just not care. It doesn't work. It keeps me honest-- fear of the scale the next morning has deterred me from many, many late night snack binges.

That said, I wholeheartedly agree with everyone that you need to find other highlights to look for instead of just the number on the scale. For me, it is having more energy and knowing that I am taking care of my body. Cancer runs heavily in my family, and so I look at every healthy decision as my work to avoid dying young. Its morbid, I know, but it is what is keeping me going despite that very, very stubborn scale.



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RESCU82
RESCU82's Photo SparkPoints: (18,813)
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10/14/13 2:00 A

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I've actually gone backwards with my weight loss recently and regained 5 pounds. I had an unexpected surgery that broke my routine and am now having a hard time finding my mojo again. I've switched up my workout in an effort to make it interesting and get back to daily exercise. I'm also trying to remind myself that I am not in this game for my looks or really my number on the scale but for how I feel and lowering my blood pressure!



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DELLA81156
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10/13/13 11:49 A

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Beg God for help.... emoticon

Edited by: DELLA81156 at: 10/13/2013 (11:50)
Della .


 current weight: 245.0 
 
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ANNE007
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10/13/13 10:12 A

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I agree with the posters who said you may not be eating enough. Dropping down to 1200 calories a day on a running day isn't sustainable, and your body knows that.

Focus on staying in your calorie range and eating quality foods. On days you run, add calories by adding quality foods. Cut out the junk and eat clean. But for goodness sake, don't starve!



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TIMEHASCOME56
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10/12/13 11:47 A

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good idea emoticon

"The greatest thrill in life is doing what people say you cannot do."


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CUTEANDROUND
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10/12/13 7:23 A

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Thank you cameo sun. Your words brought me comfort. Congratulations on your healthy numbers. Keep going and bringing others with you. emoticon

Edited by: CUTEANDROUND at: 10/12/2013 (07:25)

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PRINCESSAA12
PRINCESSAA12's Photo Posts: 467
10/12/13 2:58 A

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Don't focus on the results. Just keep monitoring your food and do that daily workout. After some time, the weight will have to come off. So keep pushing. Don't use the scale as a motivator.



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CAMEOSUN
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10/11/13 12:46 P

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My scale # didn't change for a long while. However, I felt better, more fit from exercising. Also, visiting the Dr. my numbers (cholesterol, blood pressure, etc.) were in the right place - finally.

Give it time - stick w/ your plan.


~ Do what good you can, and go in peace ~



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