It's interesting Kimberly because I just read an article the other day - actually someone posted about it here. About how there are so many other factors involved than calories in and calories out. I also heard that 75% of weight loss has to do with diet and not exercise. And that it's not just about reducing the calories in your diet, but composing your diet of the RIGHT kind of calories. While exercise is important (And I am no expert)... I have found that getting serious about my eating is what helped the most. Not only do you need to track every calorie but perhaps try changing the composition of your calories for a week or so and see if it jumpstarts you... here are some of the general rules I go by:
1.) Limit or eliminate bad starches including CORN, POTATOS (I do not count them as vegetables, they are starches), white bread 2.) No bad fats (vegetable oil, fried foods) 3.) Enjoy good fats in moderation, count the calories (olive oil, avacado, nuts) 4.) Eat a lot of fruits and veggies! 5.) Eat protein - I can't live without (hard boiled eggs, cottage cheese, & yogurt). 6.) Generally watch your carb/fat/protein balance, I am for the high said of protein, and the low side of carbs. 7.) Watch your calories and portions meticulously. If I don't know or can't realistically estimate the # of calories - I do not eat it. That means I weigh my meats on the kitchen scale. 8.) Set a realistic and low enough target for # of calories, I'm petite at 4'11" and I keep my range at 1200-1400 calories/day.
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Hi, Kimberly !!
While a safe weekly weight loss would be 1-2 pounds per week, there may be weeks you don't lose. There may even be weeks when you gain ! And that doesn't mean you're doing something wrong. This is not the Biggest Loser. Those types of weekly losses are just not typical. The fact is, the weight doesn't magically drop off the minute we decide we need to lose. It really could take 6-8 WEEKS of healthy eating and regular exercise before a person sees a change.
So, don't beat yourself up or get frustrated because the weight isn't coming off as fast as you'd like it. Weight loss is a slow steady process that takes time.
You're doing the right thing by starting with small changes. You what you can for exercise because of your asthma. Every little bit does make a difference. but, you do have to be patient with yourself and your body. For now, get a tape measure and track your inches. You'll find you lose inches long before that scale budges. And that too is perfectly normal.
Find other ways to measure your success as you start your journey towards good health. With time, you're going to notice that you start sleeping better. You're going to notice that your clothes fit better. You're going to notice your strength and endurance will increase. You're going to notice your immune system get stronger. You're going to notice your blood pressure drop.
But, it takes time ! you didn't gain the weight overnight, it's not coming off overnight as much as we'd like it.
Patience, it's virtue. stick to those simple changes. eat healthfully and do what you can for your exercise.
I am 36 years old and need to lose at leasat 50 pounds and possibly more...this is the 3rd time I have tried this site with each time being a little more serious..I am NOW serious...I am obese! Never been an issue until my 30's, I got married, had children and became very comfortable with my life...now, I have no energy, stress level is high and I don't wanna sit back and "watch" my kids having fun...it doesn't last forever! I have been dieting and exercising for over a month now, and just started using the site(again) about 3 weeks ago. I started exercising slllllllloooooooooooooowwwww, I have asthma and am very very out of shape...I am now doing Zumba a minimum of 30 minutes a day and walk at night as often as possible. I just started tracking all my exercises which is something I hadn't done on this site before. As heavy as I am I was hoping to see some results, and have mentally and feel better too...but no weight loss...any suggestions? Thank-you :)
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