Fitness Minutes: (4,842)
3/19/12 9:28 P
Thanks for the encouragement. I am eating plenty of protein and fruits and veggies. No nuts for me. I can't control myself on those. I eat salmon and avocado, no cheese. Occasionally 1 tablespoon of reduced sugar whipped peanut butter. I am doing power lifting with a trainer, lifting pretty heavy weights. I free squat 285lbs and bench press 125lbs. Not bad for a 5'3" female. I run anywhere from 3-8 miles 3-4 times a week, and I do high-intensity interval training once or twice a week. I have seen no difference in my clothing, and the scale has crept up. I am beginning to wonder about my hormones. I have never been one to blame thyroid or other hormones, but now I'm not so sure. I'm not giving up, though.
Fitness Minutes: (61,511)
3/19/12 12:02 P
You've received some good advice already. I would encourage you to add some strength training to your routine. That helps build muscle, which in turn burns more calories. Coach Nicole has plenty of videos on the Healthy Lifestyle tab if that is new to you and you want something easy that you can follow along with at home.
Check your sugar grams and sodium. You might be quite surprised at all the hidden sugars and salt that retains weight. Eat pears, peaches, plums, apples, kiwi, cherries and all sorts of berries. Promote Protein at every meal or snack Choices include fish, poultry, meat, eggs, beans, nuts and seeds, cherry tomatoes cucumber slices, celery sticks stuffed with low-fat cream cheese, cottage cheese with fruit added and flaxseeds. Romaine has better nutrional value than iceberg if you want to maximize your health benefits. Romaine contains vitamin C and beta-carotene,vitamin A, vitamin K, folate, vitamin C, manganese, chromium, vitamin B1, vitamin B2 and the minerals like potassium. Helps lower cholesterol, may fight cancer cells, brings down high BP. Much better than Iceberg lettuce. Flaxseeds lower cholesterol, reduce your risk of heart disease, cancer, stroke, and diabetes. High in Omega 3's, flax seed is very low in carbohydrates, ideal for people who limit their intake of starches and sugars, B vitamins, magnesium, and manganese. Great on salads, in yogurt. Eat a salad a day with a vinegarette dressing. Make some cabbage/veggie soup. This always gets my weight loss going again. Eat Almonds and walnuts for snacks. Get up and move every 20 minutes and shadow box the ceiling when you are laying in bed, this has helped me. Good Luck!
Fitness Minutes: (247,435)
3/19/12 10:52 A
Coach Nancy is quite correct. 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 you gain. And that's perfectly normal. the weight doesn't magically drop off the minute we decide we need to lose. This isn't the Biggest Loser. It really can take 6-8 weeks of healthy eating and regular exercise before a person sees a change in the scale. And that too is perfectly normal.
So, don't assume something must be wrong because the scale isn't moving as fast as you'd like it. Look for other ways to gauge your success. If you can run a mile faster today than a month ago, that's a success. If you can do more push ups today than a month ago, that too is a success. Are you losing inches ? Do your clothes fit better ? If so, that's another sign of success.
Now, as we age, it really does get harder and harder to lose. Why ? Being a yo yo dieter is why. Each time we gain, lose and regain... our bodies become more efficient at holding on to that extra weight. Also, as we age, if we don't exercise, we lose lean muscle. Muscle is what drives our metabolism.
Are you doing any strength training ? If you really want to see a change in your body, you must add lean muscle. Muscle is dense and takes up less space on the body. You could drop 1-2 clothing sizes with a good strength training program. You don't want to neglect your strength. It really is an important part of your long term health. Add lean muscle because muscle burns fat. the more lean muscle you carry, the more efficient your body will be at burning fat.
3/19/12 8:20 A
It sounds like your caloric needs have changed since you started a more sedentary lifestyle.
Since you are measuring & tracking, keep doing that!
If it were me, I would aim for the middle to low end of my range of my calorie intake, and focus on getting the protein/fat/carbohydrate balance to be 20/30/50. I always gain weight or fail to lose when I have too many carbs, even if my calories are within range.
Keep it up though! I know it's frustrating, but if you keep at it, eventually the reduction in calories should work! If it doesn't, I would discuss it with my doctor at my next checkup, which I might make sooner than usual if I continued to gain weight with a reduced caloric intake.
Fitness Minutes: (112,042)
46,222 3/19/12 7:59 A
For many of us it can take up to 8 weeks for our hard work to show up on the scale, but that does not mean the changes aren't happening, although tracking your nutrition and staying within the calorie range set for you is key to losing weight. Just eating 115 extra calories per day (which is like a handful of almonds) can keep one from losing weight or for others putting it on.
Hang in there and give it some time.
Fitness Minutes: (4,842)
3/19/12 5:47 A
I lost 36lbs on Weight Watchers 4-5 years ago and made lifetime. I began working out and running alot. I have run two marathons and numerous other races. I started a new job almost two years ago, and I sit more during the day and have less time to exercise, though I do still exercise. Over those two years, my weight has crept up by almost 20lbs. I joined SparkPeople one month ago. I weigh and measure my food and track daily, with only a few days exceeding my caloric intake recommendations. I have not lost any weight! In fact, I have gained two pounds. This is so frustrating!
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