A healthy rate of weight loss that will assure loss over time is 1 to 1 1/2 pounds a week. Unfortunately for some of us, patience with losing weight at this rate is difficult. My wife and I have been at this 6 months now and I have had spurts of weight loss, she on the other hand has been consistent with steady loss. She has always been ahead of me percentage wise through the process. Be happy with slow and consistent change.
Fitness Minutes: (24,072)
3/21/12 4:40 A
Nothing - losing 4 lbs in a month is in the target range of 1-2 lbs per week. I know that you want to lose quicker - but you need to remember that its not a race.
Make sustainable changes, and set a target of 1 lb per week. Anything more than that is a bonus (and if you keep following SP, you will lose more some weeks) and an occasional week with no loss is to be expected.
The more gradual the loss, the more sustainable the loss will be. So don't stress - just keep plodding along.
Fitness Minutes: (263,804)
3/19/12 3:04 P
Hi, Marcie !
Don't assume something must be wrong because the scale isn't moving as fast as you'd like it. This isn't the Biggest Loser. those types of dramatic weekly losses are just not typical. In general, a safe weekly weight loss would be 1-2 pounds per week. However, 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. It really could take 6-8 WEEKS of healthy eating and regular exercise before a person sees a change in the scale. And that's perfectly normal.
So, don't assume something must be wrong. Are you losing inches ? Do your clothes fit better ? If so, that's a positive change. Can you walk up stairs without getting winded ? can you do more push ups today than you could a month ago ? If so, that's a positive change. How is your blood pressure ? Do you know that if your blood pressure has dropped over the last month, your doctor would be thrilled even if the scale didn't move. Lowering your blood pressure is a huge sign of success.
Look for other signs of change that perhaps you haven't noticed because you've been too fixated on the scale. There really is more to good health than a number that stares at us from between our toes in the morning.
Now, 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. But you really do have to be patient with yourself and your body. You didn't gain the weight overnight. It's not coming off overnight.
4 pounds in a month isn't bad. Keep in mind that you are building muscle, increasing bone density, and at times, retaining water. Those three things add to your weight.
You don't check the oil in your car by weighing the whole car. Don't gauge your progress by just weighing yourself.
To see more results, measure more results. Have your measurements changed? Clothes fit differently? What is your resting heart rate? Has it changed? What is your strength like? Your endurance? Increased? Blood pressure? Any change? Learned any new skills? Sleeping better? Hair or skin changed? Mood? Sex drive? Flexibility?
Are reading food labels? Learned more about nutrition or metabolism? Helped others? Made new SparkFriends?
Keep measuring - just don't rely on those scales. They can't tell you if you have lost fat, gotten more healthy, are smarter, etc.
Best wishes, Michael
3/19/12 2:21 P
I am 48 years old and I weigh 236lbs, I have been working out for over a month now religiously using Power 90 (The precursor to P90X, A bit less intense but still a big workout) I have been balancing my my diet using the nutrition tracker at between 1600 and 1800 calories. I have lost 4 pounds in a month. WHAT am I doing wrong? I need to see more results.... Help Marcie
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.