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ANEWME42012 Posts: 859
10/4/11 3:20 A

Thanks everyone,
Had a good night's sleep and got back on the exercise track today and feel better for it. Thanks for your support and advice.
Susan emoticon

ARCHIMEDESII SparkPoints: (198,705)
Fitness Minutes: (296,898)
Posts: 27,211
10/2/11 2:00 P


You're doing just fine ! The weight doesn't magically drop off the minute we decide we need to lose. This isn't the Biggest Loser. Those types of losses are just not typical. In general, a safe weekly weight loss would be 1-2 pounds (about .5-1kg) per week. However, there may be weeks when you don't lose. There may even be weeks when you gain. That doesn't mean you're doing something wrong.

Your weight is not a static number. It really does go up and down as we lose. And that's perfectly normal. So, don't worry, you really are doing just fine.

Remember, there is more to good health than a number that stares at us from between our toes in the morning. Think about all the changes you can't see !! Are you noticing that you have a bit more energy ? are you sleeping a bit better ? can you walk up stairs without getting out of breathe ? Can you do more push ups today than you could when you started ? Are your clothes fitting better ?

You're going to notice a lot of changes to your body over the next few weeks and months. Some of those positive changes you won't see on the scale. Do you know that if your blood pressure decreases and the scale doesn't, your doctor would still be thrilled. Lowering your blood pressure is a huge sign of success.

Don't just look at the scale as a way to gauge your success at a healthy lifestyle. Look for other subtle signs of success too !


10/2/11 10:28 A

I can so relate. For me, sometimes even when I have a good weigh-in, I feel demotivated, thinking about how little the loss is compared to how much I still have to go. When that feeling kicks in, I remind myself of the little things that have changed in me since I started this journey (the total weight loss, the new clothes sizes, the things I can do now [or do better] that I couldn't before, etc.).

As for motivation, I have also learned to admit to myself when I'm in a mood. I know that eating isn't going to change my mood, so I continue healthy eating habits even when I'm down. And I continue to exercise, even when I don't feel like it, just like I continue to brush my teeth and floss even when I don't feel like it -- it's what my body needs. A sparkfriend refers to this as "autopilot."

It's okay to be on autopilot -- to do the right things even without the motivation to do them -- because eventually you'll feel better. Hang in there.

PUDDLEBY Posts: 282
10/2/11 10:11 A

1.6 kgs is a great week! Good for you! I am at about the same weight as you and sometimes it seems like it will be a very long time in the future before I get to goal. But you know what? I don't want to gain and have to re-lose kgs. I know that it takes baby steps to get there. Try to keep your eye on the prize. Write down why you want to lose weight and keep it off. Please watch the video "I did it. I lost 100 pounds" by JMerlau which is found under "success stories". It is near the bottom of the page. It will give you instant re- energizing! Hang in there. From your sparkfriend, Sandra

SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
10/2/11 9:20 A


I believe motivation, like most everything in our life, is like a roller coaster. There are days we can conquer the world and days where everything we do is a struggle.

Remember our weight is not a static number. Because our body is made up of well over 50% water any slight deviation in our diet, workouts, hydration, even hormones can lead to a shift on the scale. This is one reason we should not base our success,or our disappointment for that matter, on the number on the scale. Having goals that we can actually measure and have control over, such as miles walked per week or veggies and fruits eaten per day, can be bigger motivators in keeping us on track, versus going by the number.

I hope this helps!

Coach Nancy

ANEWME42012 Posts: 859
10/2/11 3:49 A

So this morning I weighed in and had a huge loss for me of 1.6kg. I should be happy right? I should be thinking "this is why I'm doing all this hard work"... Instead I've been moody all day, sat on the couch, skipped my cardio and ate crap that I haven't eaten in weeks.
What is going on?
Why would I sabotage myself like this?
Any ideas on how to kick this mood?
Susan emoticon

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