I want to reemphasize what MPLANE wrote at the end of her post about tracking food. Even if you're "eating right" your calories or nutrient proportions might not be correct. Make sure you are tracking your food and not eating extra. It is easy to end up eating too much "because I worked out today" so make sure that is not the case. And like everyone else said, results don't always show in the first few weeks. It took at least six weeks for me to start seeing results on the scale when I got started. Spark does work, and you don't have to do this all by yourself, there are literally thousands of people here every day who are facing the same challenges and can be a great support system.
Fitness Minutes: (2,649)
35 9/21/12 4:07 A
You've gotten some great advice so far. I don't have much more to add, but maybe try looking for other indicators of your success, instead of just weight loss?
From what I understand, weight fluctuates throughout the day. For me, mine goes up/down about 5 lbs. depending on the time of day, etc. It's hard to know you're putting in a lot of effort, only to see a scale say that you don't weigh any less or, in some cases, weigh even more. You need to find something else to measure by.
I don't always manage to do it, but I try to base how I'm doing by how I'm feeling. If you've been eating right and exercising for the last few weeks, do you feel better? Stronger? Healthier? Are your workouts getting easier, or are you feeling less winded when you're done? Are you getting faster?
Those are just some basic ideas. But I really think if you find a different way to measure your success, you'd feel a lot better, or at least not feel like you're doing something 'wrong'.
Motivation is really hard to get, so don't lose yours. You're eating healthy and you're exercising consistently--those are such amazing things. You'll see results soon! Just don't get down on yourself and lose hope.
I dieted for decades, yo-yo'd all over the place...lost, gained, lost, gained. Even for the first two years in SP I had difficulty letting go of diet mentality until I finally got I decided I'd follow it to the letter, do what I was supposed to do, took things slow.....I didn't care if it took a year or more to lose my weight.....it hadn't worked before when I lost it, so thought I'd do something different. Slow & steady was the trick; plugging into SP, joining teams, finding local Sparksters......
Fitness Minutes: (79,333)
9/20/12 4:08 P
You need at least 6 weeks to start seeing the results. What is happening is that your exercise is increasing the amount of water retained in your muscles, and thus even when you are losing the fat, it is not enough to counterbalance the weight of the water retained, so your weight will increase. The same happens with me even now - if I stop lifting weights, my weight will drop about 2lbs in a week, and that has nothing to do with losing fat, it is just water retained that will be gone due to not using the muscles to lift challenging weights. If I start lifting again, in 3 to 4 sessions, all 2lbs will come back and increase my weight by that much.
This is just one pitfall of using your weight to measure your progress. You should use measurements of circumference of body parts that contain large fat deposits every month. You should see clear indication of fat loss in the form of reducing size of those fat deposits. But make sure that you take measurements always under the same conditions.
Finally all this is valid if you are following the program correctly, i.e. staying within your caloric range by eating whole foods and tracking everything you eat and working out to burn your weekly calories burned goal.
Fitness Minutes: (3,875)
9/20/12 2:57 P
You're not doing anything wrong, your body has to adjust to the change. Keep doing what you are doing. Also remember that muscle weighs more than fat so in exercising, you can be building muscle. You will see soon that the fat will come off, you will lose inches and be more toned then it will surely be worth it. Think Fit, not Fast!
Edited by: GAYEPB at: 9/20/2012 (15:00)
Fitness Minutes: (35)
9/20/12 2:22 P
Thank you for ur reply. I need all the help i can get...
9/20/12 1:49 P
From what you write you are doing nothing wrong. Just keep it up! Getting down on yourself when you know you are doing the right thing is just bad and will motivate you to stop doing the right thing. Keep on eating right and exercising and you will see progress. Reward yourself for keeping the course while you keep the course I guarantee that success will soon be yours! Know that small steps are better than no steps!
Fitness Minutes: (0)
9/20/12 1:32 P
I know it can be very frustrating but just keep at it. From things that I've read it can take about 4 weeks for you to see any changes, 8 weeks for friend to notice and about 12 weeks for others to see. Just perserver through it and don't get discouraged. If nothing else, you're doing good for your heart. Make sure you're watching/noting down everything that you eat and portion control your foods and drink plenty of water. Positive changes will come, it'll take some time. Strength training is every bit as important as your cardio workouts. You don't have to lift heavy weights.
Fitness Minutes: (35)
9/20/12 1:02 P
I have been eating right for three weeks working and exercising everyday. I seem to be putting on more weight then it is coming off. What am I doing wrong? Please help...