I cannot thank you all enough for your show of support! It was definitely something I needed and has helped me to maintain the motivation to keep with it for the week, instead of giving up and giving in to all my cravings. Thanks for all the great advice!
In GOD We Trust Choose To Lose "If you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon and night. But the body is never tired if the mind is not tired." -General George S Patton, U.S.Army, 1912 Olympian
May Minutes: 0
Fitness Minutes: (14,171) Posts: 11 5/16/12 6:25 A
I know the feeling having hit plateaux myself so fully empathise.
Along with the good advice already offered, another thing that may be worth exploring is seeing your GP. Iron deficiency anaemia got me last time and I know others whose thyroid was under-active. If you can take along a typical week's worth of meal plans so they can't dismiss it as underestimating your calorie intake, all the better. A quick blood test / health check may make all the difference.
Maybe increase your protein, especially on the weekend when you're having a hard time staying on track. I don't say that 'cause more protein helps your body lose weight (actually, I find that macros on a daily basis are largely unimportant), but because it helps with satiety.
If you like wine on the weekend budget for it, use the food tracker. It's the most important tool on here.
All said and done, you cannot out-exercise a bad diet, hard as you may try. Main thing, keep fine-tuning. Find what works, throw out what doesn't work, but whatever you do, never give up.
Wishing you well!
Kendra (PST) SoCal
5% Challenge Tiger Monarchs in Spring 2016
When everything feels like an uphill struggle, just think of the view from the top.
I can totally relate. I have been in that same cycle myself for approximately 5 years! I do really well during the week and then on the weekends I gain back everything I have lost. For some reason my will power goes right out the window on the weekends and it becomes a free for all! I firmly believe that diet and exercise go hand in hand for weightloss, however, I also believe 100% that you can exercise all you want to but if you are putting junk into your body your body is going to look like you put junk into it. So, that being said, I know there must be some trick to eating right on the weekends and I am bound and determined to figure out what that is. Since we know that small goals work, maybe it's a matter of setting small goals and rewards specifically for the weekend. The same as we do during the week. I'm going to be experimenting with this idea this weekend to see how it goes.
Pounds lost: 4.0
Fitness Minutes: (74,005) Posts: 1,546 5/15/12 11:26 A
Same here - if I hear another person tell me losing weight is "easy - just eat less and exercise more" I'll scream. I've come to realise that this is a lifetime effort. The moment I stop tracking food I backslide, even though I'm still eating healthy and have lost my taste for many of my former hi-fat hi-cal faves.
I just keep telling myself that eating healthy and exercising regularly is good for me in so many ways, and it makes me feel good, even when the scale refuses to budge.
It may seem difficult at first, but everything is difficult at first. -Miyamoto Musashi
Laughing 100 times is the equivalent to 10 minutes on the rowing machine or 15 minutes on an exercise bike! http://library.thinkquest.org/25500/in dex2.htm
May Minutes: 0
Fitness Minutes: (81,805) Posts: 10,590 5/15/12 11:22 A
at least you are still here working it. that is great. i understand your frustration. I have been losing weight very slowly. It has taken me 6 months to lose 30lbs and I've been working out really hard, at least 300 minutes a week, burning at least a pounds worth of calories and there are some weeks I stay the same weight. I do strength training, I do cardio, I change up my routine, I watch what I eat. It is frustrating, but at least I'm not gaining weight. It may take a long time for me to reach my goal, but I figure as long as 90% of the time Im working it and taking care of myself, it will come off slowly but surely. I find that what works for me sometimes is calorie cycling. Instead of eating the same amount of calories a day, vary it up. One day have a high range day, two low range days and 4 mid range days. this makes it so your body doens't know how much you are going to eat so it doesn't go into starvation mode. also, change up your cardio minutes everyday. Instead of doing the same amount every day, a couple of days do a little more than usual, some days normal and one day lower intensity. Your body keeps guessing instead of gets used to it.
1 bite at a time = 1 choice at a time. Choice is in our power; take the power and run.
Co-Leader of "Emotional Eaters"
Nothing is forever why not live for today and make it the best day ever.
I am my best friend.
current weight: 235.0
Fitness Minutes: (58,900) Posts: 1,590 5/15/12 11:13 A
I, too, understand what you are both saying. I have been "working at it" for 3 years now. At one point early on the weight came off really fast and that was inspiring. But for the past year things have stayed pretty much "the same". Do you use the nutrition tracker to make sure you know exactly how many calories you are consuming? Also, do you do the same exercised all the time at the gym? The body "settles" in when we do the "same old thing" so switching to different exercises (every 5 weeks I understand) makes a big difference. Whatever you do, don't give up. As PopcornCarla said--at least you aren't gaining. Muscle is heavier than fat so what you see on the scale could be muscle!!
I don't know your age but I have post-menopause and age dragging me down.
The best advice I can give is to "change up" your exercise frequently and make sure you know exactly what you are consuming. And DON'T GIVE UP!! You are getting healthy. That is what is important.
Bonnie S. - Greenbelt, MD
Riding a horse is not a gentle hobby to be picked up & laid down like a game of Solitare. It is a grand Passion. -- Ralph Waldo Emerson
Never let a stumble in the road be the end of the journey - Unknown.
May Minutes: 105
Fitness Minutes: (16,892) Posts: 750 5/15/12 11:12 A
I totally understand. This is what has worked for me, apparently I have been in denial for a long time. Exercise-- Cardio, mostly maybe light weights one day, Low cardio hi wts the next. Doing this 5-6 times per week. cardio varied during the week. On "lite days" of cardio I would increase the intensity of the work out, on Cardio days cardio was at least 50-75 min. Plus I watched the sugar content of the food I was eating. I was always in my 'calorie' zone, but the weight didn't come off until I started doing this. I am finally loosing wt. slowly again. maybe 1 lb per week -2 weeks.
It's very frustrating I know, but you can do it. Good luck.
Be the best that you can be!!!
Fitness Minutes: (6,840) Posts: 2,157 5/15/12 11:08 A
Watch your sodium levels. That can undo a week's weight loss in a heartbeat. To lose weight you need to keep your sodium levels under 2000 grams. And if you have heart issues it's recommended by my husbands cardioligist that you keep it under 1500 grams a day.
current weight: 248.8
Fitness Minutes: (4,577) Posts: 9 5/15/12 11:02 A
I feel your pain, and can totally identify, I've even switched my whole workout routine by going to a boot camp the past couple of weeks..... maybe lost 2 lbs. Honestly I have a meltdown at least once a week as I struggle to understand what I am doing wrong.... but that being said the rest of the week I don't have meltdowns and totally get that everything I'm doing is for the betterment of my health, heck my life. And thats you have to understand too. Slow is much better and everything you are doing is okay. We can't always be perfect and you have to understand that. My new mantra I'm trying to practice is "out with the negitive and in with the positive". You're not gaining overall so that's something to be proud of. Keep up the good work and it will come, slowly but surely.
I am so frustrated with this whole process. I have increased my exercise and decreased my calories. I go to the gym at least 4 times during the week and exercise for a minimum of 30 minutes (usually longer). I have been eating with my calorie allowance during the weeks. But once the weekend comes, I gain back whatever I may have lost during the week to the point that there is no overall weight loss and it's driving me CRAZY! I try to watch my food intake and admit that I enjoy some wine with my weekend meals. This seems to take it over the edge. I could really use some motivation, suggestions, help, anything to keep me going. I just feel like giving up.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.