Fitness Minutes: (208,875)
20,626 5/14/12 9:23 A
Online Now • ))
Living a long, healthy product life IS worth all the extra effort. Because you have to ask yourself if you want someone taking care of you when you get older or would you rather be self sufficient for as long as possible ?
Good health really is its own reward. I can assure you that if you continue to eat right, watch your portions and get some regular exercise that includes some strength training, you will see change with time.
This is exactly what i have been thinking. And yes, it is not an exact science to say I should be this or that gram specific. I weigh myself every week, same day, same time, and i do allow for that 0.5 kilo ups and downs. I mean the average doesnt move. Unfortunately I do not see any other changes either, energy level still low and clothes still fit the very same way. I would love to see just a tiny, tiny little change in soemthing, anything, concerning health, or looks, or whatever. Just to tell me it is/was worth it.
Fitness Minutes: (208,875)
20,626 5/14/12 9:12 A
Online Now • ))
If you've been eating within your calorie range and the scale went up, it's not because you ate too much food for a couple of days. In order to truly gain one pound of fat, a person needs to eat an extra 3,500 calories. one pound of fat = 3,500 calories. So, unless you ate an extra 7,000+ calories, you did NOT gain roughly two pounds of fat.
Why did you gain weight ? You're retaining water. And there are lots of different reasons a person could retain water. Did you eat foods that were high in sodium ? If so, eating too much salt can cause a person to retain water. Ever notice your weight goes up during TOM ? Most women tend to gain weight during their menstrual cycle. Is that a fat gain ? Nope, it's nothing more than a temporary water weight gain that passes in a few days ?
I can easily "gain" 3-4 pounds in a day. I don't worry about it because I know it's nothing more than a temporary water weight gain that will pass in a few days.
Why aren't you losing ? Well, you're assuming that the scale moving is a sign of success. The scale is one way to measure success and it's not the best. there is more to good health than a number that stares at us from between our toes in the morning. Can you do more push ups today than you could a month ago ? Can you walk or run a mile faster today than you could a month ago ? Can you carry more bags of groceries ? can you walk up stairs without getting winded ? are your clothes fitting better ? Do you have a bit more energy ? How's your blood pressure ? Do you know that if your blood pressure has decreased in the last month, your doctor would be thrilled ! Lowering your blood pressure is a huge sign of success.
So, don't assume you're not making changes because you haven't seen a change in the scale. Let me ask you, what other signs of improvement have you seen ? If you're sleeping better, if your clothes fit better, if you're stronger, etc... these really are all signs that your healthier lifestyle IS making a difference.
Why isn't the scale moving ? Hard to say. we just don't know enough about you, or your eating/exercise habits to be specific.
My recommended range is 1200-1500 what I follow most of the time. But how can i even gain back 1 kilo if the whole week I have stuch to my calorie range, exercised and slipped 2 day for 1800 calories. I am well aware that 1800 is too much for me. The problem is not that I want to eat that much, but that i have been "good" most of the time and still NO results in 6 months.
"but after just two days of eating 1800 calories each, I gained back everything "
Well, there you go! 1800-2000 is too many calories for you.
And no... do NOT go down to 1200 and increase the exercise. 1200 calories is the bare minimum, more for an inactive person. You have to eat enough to support your activity level. But, in your case, it seems that 1800-2000 is too much.
What is the calorie range recommended to you by Spark (where you enter your personal data and get the numbers)?
I have been taking this journey seriously for almost six months now. I started off with 74 kilos, for 159 cms (that's waaaay overweight) with the right mindset. No diet, but eating lots of fresh healthy stuff, staying between 1200-1500 calories and work my way up to about 3 hours of cardio, 5 times stretching + strength a week. That was the plan, here's where I am now: following my calorie range 80% of the time, the remaining 20% being still about 1800-2000 a day, exercising about 1 hour cardio and 1 hour other a week, drinking water, eating fresh stuff... I know i should be exercising more, but even if i challenge myself for the ten minutes a day, it rarely works out. And no, even after doing 40 minutes stationary bike, I do not feel good about exercising. Frankly, I don't like it at all, for me it never feels energizing or whatever. No matter how many different things I tried. I can live with that thou, hopefully it will get better. The real PROBLEM is that I have not lost a gram. There has been about 1 kilo loss once, but after just two days of eating 1800 calories each, I gained back everything by next week. Six months, what I feel like hard work, and getting better, and no results. I do not feel better, I do not look any better and I do not weigh any better. Seriously, can I expect results like this? Or I would have to do 1-2 hours of exercise daily and religious 1200 calories to lose a little bit?? Because the later i am not up for. I don't know... I am just really demotivated now.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.