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MICHCLEARY SparkPoints: (60,951)
Fitness Minutes: (56,186)
Posts: 5,775
5/14/12 2:37 P

Hi Mary:

In addition to the other comments, I would recommend that you get on a consistent weight lifting routine. Building muscle increases your metabolism which will help you burn more calories.

I toss the scale and you can read more about why here on the daily spark:

www.dailyspark.com/blog.asp?post=the_three
_pounds_that_control_me


Hang in there and remember it's a lifetime goal and not a short term number on the scale goal!

MARYHIGO SparkPoints: (5,636)
Fitness Minutes: (9,102)
Posts: 73
5/14/12 10:38 A

I always receive such positive responses from my questions and they are SOOOO appreciated....Thank you both and I am continuing with the boot camp and the year ahead....I know my weight increase was slow and steady thru menopause and it will probably be the same going down...
Again thank you so much for responding to my concerns and concerns....

:)

Maryhigo


ARCHIMEDESII SparkPoints: (142,750)
Fitness Minutes: (213,565)
Posts: 20,960
5/13/12 2:49 P

Mary,

Don't worry ! What you're experiencing is perfectly normal. 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 doesn't mean you're doing anything wrong.

As Coach Nancy mentioned, 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. this is not the Biggest Loser. those types of dramatic weekly losses are just not typical. So, don't assume that something is wrong because the weight isn't coming off as fast as you'd like it. Weight loss really is a slow steady process that takes time.

Here's something I learned from my own years of yo you dieting. The faster you take the weight off, the faster it packs back on. Slow and easy really does win this race.



SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
5/13/12 2:21 P

Hi Mary,

Hang in there...for some of us it can take as long as 8 weeks for the scale to start moving, but that does not mean you are not making changes.

Our weight is not a static number, but more like a vital sign. Just like your blood pressure, heart rate and body temp will vary throughout the day, same is true with your weight. Because our bodies are largely made up of water (the fitter we are the more water we retain), any deviation in our diet, hydration, workouts, even hormones can lead to a shift on the scale.

Know that all changes within the body must begin at the cellular level...all the way down to the fat cells need to release the free fatty acids, to the muscle cells making bigger and more numerous mitochondria-these are the organelles within the cells-to give us energy.

It isn't uncommon to see a slight upward shift in weight when we start exercising, or add a new training regimen and eating better. For one the muscles are making more mitochondria which allow for extra glycogen-stored glucose in the cells- therefore, your body hangs on to more water to help with the cooling off process for exercise and for helping process energy. Your muscles will also have an increase in blood volume in order to have better availability to oxygen and removing waste, especially lactic acid. These things coupled with eating higher fiber foods, such as fruits and veggies can show a gain, when in all reality it is just a shift in fluids.

Coach Nancy

MARYHIGO SparkPoints: (5,636)
Fitness Minutes: (9,102)
Posts: 73
5/13/12 1:58 P

Okay, starting wk 3 sp challenge and no movement from the scale? It's been 5wks!!! I even increased my cardio as was suggested....not sure what's going on?
Any advice?
Maryhigo

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