Thanks for posting this, Lalalilily. I understand completely. It's so easy to get disillusioned when you've failed at weight loss in the past. I've been weighing myself every day, too, and today, for the first time, I was up THREE pounds in one day. I was horrified. I felt so upset, disappointed and fat that I wore my biggest pair of pants today (and I'm having trouble keeping them from falling to the floor ). In reading the responses, I can see several reasons why my weight would be up and I realize that I just need to stay with the program and not let this little bump in the road get to me.
The only thing I'd like to add, to everything everyone else has already said-- PLEASE consider putting away the scale. Put it in a closet or a spare room. Dig it out once a week (or once every two weeks, if you can stand to wait that long), weigh yourself, and then put it back. Also I would suggest to NOT weigh in on a Friday. Why be feeling down for an entire weekend if the number is not what you hoped to see!
Concentrate instead on the process-- tracking your food, making healthy, nutritious choices, getting your exercise, water, plenty of sleep. The weight loss is a result of those healthy choices, and "trusting the process" really worked for me. I based my rewards on staying within my ranges etc etc, not on pounds lost. So even though I've reached my goal weight, I'm still concentrating on doing the "right stuff"; I'm not "done" just because the scale says I'm at an okay weight.
Fitness Minutes: (17,487)
606 4/18/12 7:27 A
Going through the same thing. Great information.....Thanks!
Thanks guys. I know you're right - there is NO WAY I ate an additional 3,500 calories to the cals I have used up - I have added an extra cardio and ST session today so I have burnt that in exercise alone! Add to this is amount I have eaten less than my BMR and we're talking a significant deficit. I guess I just have to wait to see the fruits of my labour and try not to be so impatient!
Sincerely though, thanks everyone. Sparkpeople is such a great source of support - it always amazes me how kind, wonderful and helpful everyone is.
And a special thanks to DROPCONE for that pep talk - you have no idea how much I needed that!!!
Fitness Minutes: (216,315)
21,135 3/2/12 9:57 A
What you're experiencing is perfectly normal. It's nothing more than a temporary water weight gain. 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. During my own cycle, I can easily gain 5-7 pounds in a week !. It's not a fat gain. it really is nothing more than water retention.
If you recently started doing more exercise, that's another reason your body would retain water. When a person works their muscles intensely, they soak up water like a sponge. this is what they are supposed to do. Your muscle will release any excess water once your body has adapted to the new routine.
Also, not to get TMI, but did you do a poop ? Your body's waste products have weight. So, if you weighed yourself on a day when you didn't do a poop, then the physical weight of all the food you ate is still in your intestines. the food you eat has weight. the water you drink has weight. If you don't go the bathroom, all that weight is still in your body. Does this mean you gained fat ? No, you gained weight because of the physical weight of the food and water.
In order to truly gain one pound of fat, a person needs to eat an extra 3,500 calories on top of their normal daily intake. so, if you know you didn't eat all that extra food, then you know you didn't gain fat.
I can easily gain 3-4 pounds in a day ! It's not a fat gain. it really is nothing more than a temporary water weight gain that will pass in a few days.
Don't worry ! Remember, this isn't the Biggest Loser. Those types of dramatic losses are just not typical. You didn't gain the weight overnight, it's not coming off overnight.
Just a thought. Sometimes our bodies do not lose weight the same way. I had stayed at the same weight for over a year. I know from experience that flour (and it seems sugar) put weight on me and/or keep me from losing no matter what my exercise level and calorie range are. So knowing that about me, I started on the 17 day diet and joined the SP team for 17DD so I could get answers to my questions. This diet limits carbs to 2 fruits (on the approved list) daily and 2 yogurts for 17 days, then adds in carbs. Well that did it, the scale finally started to budge. I decided not to add in wheat products but did add in legumes and the weight loss continued. I still lose quite slowly but hey, I'm losing again. I'm not trying to advertise for that particular diet but just saying that you might have to experiment with your body and see if maybe gluten and/or sugar could be stalling your weight loss efforts. It seems many people have the same problem. But like others have said, weight isn't the only measure of success so don't give up.
I don't blame you for feeling frustrated. You really are putting in a lot of work and to feel like you have no results is really very hard.
Do you feel any changes at all? Are you less tired than you used to be? Are your cardio workouts or strength training getting easier?
I personally can fluctuate between 5-7 lbs per month because of hormonal changes, and I weigh less than you. So a weekly weigh-in is a terrible way for me to measure progress.
Also, I am a slow loser. My body gains fast and loses slow. I try to use other forms of measurement.
Celebrate staying within your calorie and nutrient ranges in itself. Celebrate your workout consistency. Those achievements can have the same "wahoo!" factor as "Lost X pounds!"
In fact. let me say: Woohoo! You're keeping up with balanced, healthy eating! And GOOD FOR YOU for working out so consistently! That is awesome! I congratulate and admire you, because I have a hard time making myself work out.
Keep it up! You can do it!
Edit to add: Oops, took too long composing my post. I'm glad you're feeling more motivated LALALILLY!
I don't have periods so it wouldn't be anything to do with that. I also weigh myself every day - just to see, I don't record the weight unless it is a Friday (which usually leads to a pretty grim Friday....) I don't think it is a fluctuation as it has lasted for two weeks!
I do agree that the scale shouldn't be my main source of evaluating my progress (or my main source of self esteem, as it seems to have become) and I do feel a lot better in myself - my workouts are feeling much less difficult, not to the point where they have become easy, it is more a sign of my improved fitness. I do feel a lot less bloated too and to be completely honest with you I actually do feel like I am losing weight. Until I step on the scale and suddenly I feel huge.
Psychologically, this is clearly not doing me any good! I need to find other means of rating my success, you are 100% right there.
Thanks for your input! It is greatly appreciated and it has done wonders for my motivation!
Fitness Minutes: (112,042)
46,222 3/2/12 9:13 A
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 too that it can take a solid 8 weeks of behavior changes for our weight to change, BUT that doesn't mean your body isn't undergoing an AWESOME transformation at the molecular level. What looks good mathematically on paper does not translate to the scale, because of the things listed above.
Weight loss is based on a trend over a period of time and not based on a single weigh in.
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.
I hope this helps!
Fitness Minutes: (1,402)
205 3/2/12 8:59 A
I doubt you have really gained three pounds. Your weight can fluctuate by that much just on the basis of water retention, time of the month, etc. I wouldn't cut your calories more either, unless you feel like you are getting too much food. If you are tracking what you eat daily you will lose slowing on that amount of calories and your current exercise regimen.
My personal opinion is that using the scale as your main measure of success is the problem. While the scale can keep us accountable, it also can drive us nuts. I am like you in that I want to lose slowly so I keep it off. I want to make changes I can maintain, not 'diet' and feel deprived and gain it all back.
Hang in there. Your body is definitely appreciating the changes. Try to use other measures besides the number on your scale to gauge your success, like how you feel, your energy level, how your clothes fit, etc. You will get there! Slow and steady wins the race.
I am about the same weight you are and my calories are set between 1280 and 1630. I am thinking your calorie range is a little high. Don't give up, just keep up with your exercise, cut your calories a little more and don't OVER STRESS! It will happen for you if you keep on going!
Last week I posted a message on the forum as instead of losing 1lb that week I had gained 1lb. (My target is to lose 1lb a week)
This week I have gained 2.2lbs. I weigh 248 lbs (as of today) and eat between 1600 - 1800 cals a day. I do 5 x 45 min cardio sessions and 3 x 45 min ST sessions a week. I drink 8-12 glasses of water a day and my carbs, fat, protein, sodium and fibre values are all within range.
Over the last 3 weeks I should have lost 3lbs, whereas I have gained 3lbs. This cannot be muscle, because if this were the case I would have gained 6lbs of muscle in 3 weeks. I looked at body building websites and they say this is virtually impossible to do - most body builders aim for between 0.5 and 1lb of muscle gain a week.
I have checked my body fat % on my scale (I know this isn't too accurate but it's still interesting) and both last week and this week I have gained 0.2% body fat. I haven't lost any inches either.
Please please please can someone help me. I am not fooling myself, I track my calories religiously and check my cals burnt through exercise with a heart rate monitor. This is so frustrating. I am not going to give up because I really want to do this but I am at my wits end.
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