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PAG41989 SparkPoints: (2,953)
Fitness Minutes: (6,210)
Posts: 84
2/18/13 11:51 A

I just looked at your nutrition and it looks like that might be whats holding you up with weight loss and inches. The one thing I noticed about your diet at the end of the day is there are a lot of carbs. I know everyone's body is different but for my body and especially my stomach area to slim down I have to cut out a lot of carbs and really increase the natural foods. I eat more veggies and less sandwiches.

I am really sorry if I come off harsh at all but a few things I noticed such as cheese danishes, chocolate bars (even if they are mini ones) for snacks, medium fries, shamrock shake probably aren't helping too much. Also, my trainer told me that if I do want something carby to eat that I at least have it with my first two meals of the day. Like this morning I had a bacon egg and cheese on flatbread with a coffee with splenda.

I am not saying you need to completely cut out everything crappy from your diet its just everything in moderation. :) Last week I ate healthy but usually on saturday nights for dinner I let myself have one bad meal so I don't completely derail myself. Last week I had pizza for saturday night dinner and I still managed to lose 2 lbs the following week.

I love my sweets and chocolate too (and especially danishes for breakfast!) and it is hard at times and every now and then I do tend to give in. A few life savers for me have been the atkins snack bars that have caramel in the center and they also have a coconut one (yum!) I also use salsa as a topper for a lot of foods such as chicken or a salad instead of using fattening dressings or a cheese sauce. It still tastes good but isn't full of fat and processed cheeses. Also, do you have any variety to your workout? Sometimes your body can get used to the same workout and can stall weightloss. Good luck! Tracking your food is definitely the hardest thing to do and keep up with but in the end it is worth it :)

CAM1BEAR SparkPoints: (611)
Fitness Minutes: (0)
Posts: 9
2/18/13 10:43 A

SKHAWKER - I'm in the EXACT same place as you. I'm feeling really frustrated. I started P90X and I've just begun week 5, I'm stuck with no results as well. I know I can do things I haven't been able to do before but it's really frustrating to be in limbo. I've been hovering back and forth with the same 4 pounds since December. I'm realdy to tear my hair out!

SLIMMERKIWI SparkPoints: (133,009)
Fitness Minutes: (32,923)
Posts: 21,687
2/15/13 11:51 P

SKHAWKER - I checked your nutrition tracker, too, and noticed the same things. I don't very often eat out - if I am going out I generally make my own lunch and take with me. OR I have been know to ask the Cafe to see the brand of soy milk they use, so I can get the appropriate nutritional info from the internet, and just last week I asked for the bread packaging, and pen and paper, and wrote it all down so I could put it into my Data Base for use. This is because altho' they may seem similar, sometimes nutritionally they may be poles apart.

As far as checking others food trackers, just click onto their SparkPage. If they share it with the public then you will see it at the bottom on the left side. Mine is always available for any who wish to peek!

ARCHIMEDESII - LOVE that quote :-)

Kris

Edited by: SLIMMERKIWI at: 2/19/2013 (01:51)
SKHAWKER Posts: 39
2/15/13 7:23 P

Thanks. That does help me think about some things. I do eat out but not really at those places. those are just the closest things on here that I can find. I really can't think that my chicken and veggie sandwiches as unhealthy, especially when I don't have ranch, mayo, or cheeses, and I opt for the wheat bread. Once in awhile I do have an actual mcdonalds or something but not that often. Usually it is a deli and I can decide what I want and don't want on/with burgers and sandwiches. I just don't know exactly how to log that in here.

ARCHIMEDESII SparkPoints: (140,860)
Fitness Minutes: (210,915)
Posts: 20,760
2/15/13 1:58 P

Hi ! Thanks for making your food diary public.

Now, please do not take this as a criticism. But, one thing that stands out to me is your lack of fresh fruit and veggies. For optimum health, a person should be eating 6-9 servings each and every day. On the days you've have logged, some times you barely have 1-2 servings posted. If I were to go back in time and give myself one piece of advice that would help me be healthier and lose weight, it would be to eat 6-9 servings of fresh fruit and veggies every day.

While it's true the most Americans eat too much and need to eat less, the problem is that they are eating too much of the wrong food and not enough of the right food. QUALITY of the food you eat has a huge impact not only on your health, but your waistline too.

Do you eat out a lot ? Your tracker lists foods from places like Subway, McDonalds, KFC, etc. If you find yourself eating out, you need to cut back. This goes back to the quality of the food you're eating. McDonalds/KFC just aren't high quality foods that nourish a person's body. Weight loss isn't just about eating less. It really is about eating right.

Do you do any cooking ? I know there are folks who don't like cooking, but if you could do more home cooking, that too would help you lose weight. Eating fast food might be convenient once in a while, it's not something you want to do on a regular basis. You really need to do your best to try to eat high quality foods that nourish your body. So, if you can try to increase the amount of fresh fruit and veggies you eat. If fresh is too expensive, then consider frozen. frozen peas, kale, broccoli, corn, etc... are all good sources of veggies and cheap too.

If you're looking for easy recipes, check out the spark recipes section. Chef Meg as well as thousands of members have posted thousands of different recipes that are not only healthy, but tasty too !!

Oh and everyone needs to have some fun. Here's my quote for the day.

Iíve been on a diet for two weeks and all Iíve lost is fourteen days - Totie Fields.


SKHAWKER Posts: 39
2/15/13 1:43 P

I appreciate all the advice. I do realize how important tracking and do do it when I can and as far as I remember at the end of the day. I also use the app bar code scanner during the day when I can. That said, I think I will take the advice about checking on others' nutrition postings. How do I do that? Mine is also public if anyone cares to have a closer look and see if there are any other suggestions. Thank you!

ARCHIMEDESII SparkPoints: (140,860)
Fitness Minutes: (210,915)
Posts: 20,760
2/15/13 1:40 P

SKHAWKER,

What you're experiencing really is perfectly normal. While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. There will even be weeks you gain ! And that doesn't mean that you're doing anything wrong. As others have already noted, it really could 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.

It's important that you're engaging in regular exercise, but if you want to see the scale move, you really do have to be mindful of what you eat. Are you logging your food choices ? If not, I'm going to encourage you to start. While you think you might be eating right, you still may be eating more than you think if your portions are large.

Let me give you an example of what I once considered "healthy" eating. I used to think a muffin was a better choice for a snack than a donut. Little did I know that one Dunkin Donuts muffin could contain 500+ calories !! Who knew that a muffin could have more calories than a donut ? But, I thought I was making a good choice.

This is where logging will help to show you how many calories you're eating per day. I'll tell you, when I started paying closer attention to how many calories I was eating, it was an eye opening experience.

Now, let's talk inches lost. Are you doing any strength training ? If you really want to see the inches drop off, then you need to start strength training to increase lean muscle. Muscle is dense and takes up less space on the body. A good strength training program could help you lose 1-2 clothing sizes. Will it happen in a week ? Nope. However, with a regular program, you will see change with time.

You just need to give your body more time to adapt to the new routine. I blame the late night infomercials and grocery store fitness rags. They have people convinced they can lose 10 inches in 10 days ! maybe, maybe not. Some people "might" lose 10 inches, but that's just not typical.

So, don't assume something is wrong because you're not losing inches or seeing the scale budge yet. Change takes time, thus the need to be patient with yourself and your body.



JENNILACEY SparkPoints: (75,652)
Fitness Minutes: (66,714)
Posts: 2,489
2/15/13 11:38 A

Diet is 80% of weight loss. If you're not tracking and measuring everything, those cals can rack up like you wouldn't believe and before you know it, you're no longer creating a calorie deficit. Keep a pad of paper handy with you and then record it on spark's when you get home. You are also more likely to "just have one more bite" when you know you don't have to hold yourself accountable at the end of the day by logging it into Spark's.

I am also a big believer that eating "healthy" will help you to be more successful. I'd highly recommend nosing around long time, successful members nutritrion trackers and get an idea of what they're eating. As well as doing your own independent research into what a healthy and balanced diet consists of.

Look into clean eating and try to make most of your meals at home and pack a lunch. Eliminate empty calories from drinks and drink water 99% of time. You can also cut back on unnecessary calories by eating clean. Using your own homemade sauces, condiments and using au natural flavouring like herbs, spices, fruit, veggies, vinegars, unsweetened applesauce, yogurts to flavour your food.

Clean up your diet and get more strict on yourself about tracking and I promise the weight will come off.

Best of luck!

PAULAROSE65 SparkPoints: (3,068)
Fitness Minutes: (8,611)
Posts: 34
2/15/13 10:59 A

I am having the same issue...Honestly I do not weigh myself, however I do measure. I am at a point where I am afraid to measure myself after 3 weeks of working out, and watching what I eat.( I also do not track my food intake, just my workouts.) I'm afraid if I don't see a change for the better, then I will end up getting depressed, and I refuse to do that right now, because I am doing so good with working out. What I have noticed is that overall I feel better. I have more energy, and I feel more confident, even if my jeans are still tight. So I am going to focus on that instead of what the numbers say.
Good luck!!!! emoticon

SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
2/15/13 10:02 A

HI SKHAWKER,

Don't despair--it may take as long as 6-8 weeks before the changes show up on the tape measure or scale, but that does not mean the changes in the body aren't happening. Every positive change we make, moves us closer to our goal.

That being said, studies have shown that tracking one's nutrition is one of the most powerful actions we can take to lose weight--in fact studies show that those who track their nutrition lose twice as much weight as those who don't. A little trick of the trade is--if you you don't have access to your computer or smart phone (SparkPeople offers an app that syncs with your SparkPeople account)--take a photo of your meal so that when you get home you can make sure you track all your foods from the day.

Keep up the exercise and make sure you are drinking your water, managing your stress and getting in plenty of sleep---weight loss is so encompassing that working on all aspects of our lives moves us in the healthy living direction.

Coach Nancy

MRSOLIVER455 SparkPoints: (5,083)
Fitness Minutes: (1,369)
Posts: 400
2/15/13 9:57 A

First off breathe! You didn't gain the weight in a few weeks, it will take time for it to come off. Everyone hits a plateau, I've been stuck on mine for a couple weeks. If you can't track your food on here, write it down in a notebook then when you can transfer it to Spark people. Now what I've been told about hitting these plateaus is you have to up your intensity, if it doesn't challenge you it won't change you is the rule I live by. I have no doubt that you aren't doing a great job just pushing a little harder. You can do it, don't get yourself discouraged! Keep pushing forward!!!!!!

SKHAWKER Posts: 39
2/15/13 9:45 A

I have been on this serious round for about 3 weeks (maybe 4) and nothing is happening. My weight is always between 171 and 174. I exercise with a group of ladies 3-5 days a week anywhere from 15-60min depending on what I can fit in. IT is usually 30-45min. I am not the best as recording my food as I am away from my computer for long periods in the day. However, I do consciously pick my food with my goals in mind. There has only been 3? days that I have eaten outside my calorie limits. One goal I have reached is that I now can do a sit up during workouts. BUT the measuring tape hasn't moved and neither has the scale! I really need to see improvement to make this worth it for me!


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