it's so true how misleading the scale can be. i've lost "only" 10 lbs, but look and feel another 10 lbs lighter! I agree that you should definitely trust the process and take comfort in the fact that your new habits are doing great things for your body, whether you can see them or not.
I trained for a marathon a few years back and lost nothing. I was running 3-4 times a week short runs and long runs each Saturday. I lost nothing. Then I started strength training and the weight started melting away.
In addition I added cross-training, spinning, elliptical, and interval training. Your body gets used to doing the same thing so you need to mix it up!
i agree with everyone below- but specifically about strength training. that works wonders for people who have trouble losing. it speeds up your metabolism. spark can even create a strength training program for you on your fitness tracker where you dont need any gym equipment either to do the exercises. check it out if you get a chance!
NOTHING happens in a week. People who are very obese will often see a big change in their first week due to water, but people who are moderately overweight can take several weeks to see movement on the scale.
Also, you'll probably find that you see more progress if you run 5 or 6 days a week, not every day. If you look at marathon training programs, they almost always require two rest days per week. Rest days are when your body repairs and builds muscle.
Now, a rest day doesn't mean you can't exercise at all. That's when you cross-train. You can walk, swim, ride a bike, go roller-skating, etc-- just so you're using different muscles.
If you continue to run 3-5 miles a week and count your calorie you will lost weight, I promise. I lost 90l lbs. over a year span by just running on the treadmill and counting calories! :)
Fitness Minutes: (112,042)
46,222 11/28/09 11:07 P
It takes time for you to see the fruits of your labor, but this does not mean the changes aren't happening. Keep in mind though, most people should not run every day, and if you are a new runner, you definitely should not be running every day. The body actually begins the adaptation to running when you are not running, so do not underestimate the need to do cross training, especially strength training or take some days off.
Remember the body is mostly made up of water (60%) so any slight deviation in your diet, workouts, hydration, and hormones can lead to a shift on the scale that has very little to do with your progress. Also know that as you begin running, your muscles will deplete the glycogen reserves, therefore, when they are replenished your muscles and liver will also tend to hang onto some water which can lead to a shift on the scale.
For one the muscles are making more mitochondria which allow for extra glycogen-stored glucose in the cells- therefore, your body hangs on to more water to help with the cooling off process for exercise and for helping process energy. Your muscles will also have an increase in blood volume in order to have better availability to oxygen and removing waste, especially lactic acid. These things coupled with eating higher fiber foods, such as fruits and veggies can show a gain, when in all reality it is just a shift in fluids.
Hang in there and know that you are changing your body “TRUST THE PROCESS."
HAPPY SPARK RUNNING! Nancy
11/28/09 10:33 P
I'm running 3-5 miles a day and staying within my calorie range of 1200-1550 a day, and yet to see any weight loss. I've been doing this for one week already. Why isn't the scale budging?
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