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MICHCLEARY
SparkPoints: (60,375)
Fitness Minutes: (55,822)
Posts: 5,775
4/20/12 11:24 A

I went to your sparkpage to see if I could see how close you are to your goal weight. If you don't have much to lose then it will definitely slow down and be harder to lose.

In the end I have quit weighing myself for those last few pounds. I judge by how my clothes fit, if I'm working out and eating right, and how I feel. I saw my doctor a week ago for a six month check and all my labs are good. Those are the things that matter to me now that I'm trying to maintain the lifestyle and not a diet.

Try thinking about it like that - 4 lbs is so little and could be water etc.



ARCHIMEDESII
SparkPoints: (136,849)
Fitness Minutes: (205,645)
Posts: 20,338
4/20/12 10:28 A

Kimmie,

Read this Spark article on shin splints. You'll find it helpful.

www.sparkpeople.com/resource/fitness_artic
les.asp?id=611




KIMMIE124
SparkPoints: (21,254)
Fitness Minutes: (16,348)
Posts: 770
4/20/12 10:20 A

I'm trying to exercise regularly, but having a horrible time with shin splints. Does anyone know what I can do to get rid of them and get on with my life?



ARCHIMEDESII
SparkPoints: (136,849)
Fitness Minutes: (205,645)
Posts: 20,338
4/19/12 10:58 A

BERRYNINJA,

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 something wrong. As Coach Nancy noted, the most common cause of weight increase IS NOT because a person ate too much, it's because their bodies are retaining water.

Shoot, I can easily gain or lose 3-4 pounds in a day because of that water weight shift. 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.

Don't tie your emotions to the scale. There is more to good health than a number that stares at us from between our toes in the morning. Do you know that if your blood pressure has dropped over the last month because of your change in eating and exercise habits, your doctor would be thrilled even if the scale didn't move. Lowering your blood pressure is a HUGE sign of success. And it's not something that can be measured by a scale.

So, don't assume something is wrong because the scale isn't moving as fast as you'd like. Remember, you didn't gain the weight overnight, it's not coming off overnight. slow and easy really does win this race and not having a loss for a week or two doesn't mean you're doing something wrong.

Don't worry... but do try to get away from the scale. Don't let it rule your emotions.




BERRYNINJA
Posts: 214
4/19/12 9:54 A

Darn fluid shifts! Thank you Coach Nancy, it can just be very hard to not see a continuous fall, but rather seemingly halts in progress.



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
4/19/12 9:22 A

Hi BERRYNINJA,

A very important lesson I learned along the way and that is that weight loss is not a goal. It is, however, the result of all our goals (eating within our calorie range, drinking our water, getting in an adequate amount of exercise, etc, etc) that we meet on a daily, weekly and monthly basis.

That being said, our weight is not a static number and there are so many factors that can cause a shift which is one reason why we need to be very careful in allowing this tool to be the only source of our success. 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.

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.

Stay strong!

Coach Nancy





BERRYNINJA
Posts: 214
4/19/12 9:16 A

Long story short, I told myself I could do a triathlon this summer if I could get down to a certain weight. 2 weeks ago, I had 4 lbs to lose. I did go a little off track that very weekend ( a little, under 2000 calories and I still worked out), but the scale punished me horribly for it. I didn't get back to that weight until this most recent Saturday and since then, the scale has only gone up. I've stayed within calorie range, I do a workout every day except for Sundays. I decided to change my overall goal to lose 1.5 lbs a week two days ago, and I'm still just gaining. I don't see any reason behind it. And I've been at or around this weight all month.

Please give me some encouragement, I'm just so tired of not seeing progress.



 
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