Thanks for the reminder, YOJULEZ. I do need to mix it up more. When I read your reply I ran through some of the reports available and realized I've been in a rut and didn't even notice. I'm going to change up my workouts right away and my nutrition next week (need to go grocery shopping)!
Pounds lost: 0.0
Fitness Minutes: (120) Posts: 2,171 2/7/13 11:25 A
PAM, what about mixing it up a bit? Last summer I hit a looooong plateau, like 6 weeks long, after I had great success with losing. That's around the time I joined sparkpeople, and had read about maybe increasing my calories to jumpstart my weight loss again. That's what I did... not by much, about 100-200 a day, but it really helped things get going again.
I think our bodies get used to what we give them, so we have to shock them every now and then.
Also, even if you're not losing, look at other positives. You're improving your overall health, and if you're exercising, you're improving your fitness. Maybe try taking measurements and keeping track of those too, so even if the scale isn't showing a difference, I bet your measurements will if you're exercising.
i have seen so many of my friends crash and burn because of #2. they try to make too many changes overnight. they do ok for a few days or maybe a few weeks and then they start to lose momentum. i have been trying to tell them baby steps. small changes add up to big things.
I was just thinking this morning after glancing through the main forums how I don't really feel like I do anything crazy or have given anything up to try to lose weight this time. I've been making some changes of course but they aren't drastic and unpleasant. That makes me feel a bit wrong or guilty
Excellent article... thanks for posting it. You really have to make a life-style change, and not go on a DIET. That's what I'm trying to do.... make a life style change, but still be able to enjoy the foods that I know need to be eaten in moderation and filling up on the good foods.
Pounds lost: 37.0
Fitness Minutes: (120) Posts: 2,171 11/9/12 11:51 A
I especially agree with #2 (overhauling your entire diet overnight) and #10 (unrealistic expectations).
We see it on the boards here all the time.... someone says "OK tomorrow I'm going to start losing weight" so they go from eating fast food every day, to subsisting on salads. Some of that is not their fault though... for decades we've been taught that "diet food" is the way to go when it comes to losing weight, versus being able to eat in moderation. For me, I just started making changes... I used frozen meals to get me used to eating less. I cut down my fast food trips to just a couple times a week instead of almost daily.
We also see every day that people set unrealistic goals for their weight loss. There was a woman the other day that wanted to lose 45lbs in the next 7 months. Doable? Maybe, but it will be very difficult for a woman of 50+ to lose an average of 1.5lbs a week, especially going through the holidays. When I started out I just said "OK I want to lose some weight" but never really had a set number in mind. I never even really set my goal weight until I joined SP in July... 6 months after I started working on weight loss. Being realistic about your goals is key.
The only one I sort of didn't agree with was #6, about exercise. Sure, exercise is great, and it does help weight loss and promotes good health, but I never did it. When I started losing weight, I was working full time, taking classes at night and online, and the limited free time I did have I spent either doing homework or taking care of chores and stuff. I guess I could have woken up at 6am instead of 7, but I wasn't willing to compromise sleep just in order to go exercise because experts say you "need" to. I just had to be extra diligent about my eating though. Since I wasn't exercising, the option of putting in an extra half hour at the gym after overeating the day before wasn't an option for me.
One of my favorite quotes and it's actually something I have done: "Eating healthy isn't about taking food away; it's about eating MORE of the things that are good for you."
I do think you have to evaluate what is healthy for your specific body to some extent though. I don't do low-fat dairy for instance because it doesn't sit right with my system. I'd rather have less of the regular fat stuff and not feel sick from it. Plus low-fat cheese? Yuck.
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"Food is not love, comfort, or an anxiety pill."
Time to stop trying to solve things with food (lack of included) that food won't solve. Food solves one thing: bodily hunger.
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