one small piece of advice... STEP AWAY FROM YOUR SCALE!!!
Try weighing yourself once a week... maybe even only once a month. Daily fluctuations in weight can be anything from too much or too little: salt, water, veggies, carbs, protein. Your monthly cycle. The phases of the moon. Did you eat enough fiber the day before? Is it a home scale? Did someone kick it going by? Most home scales are not that accurate.
As a matter of fact, throw away your scale. Take a tape measure and measure your arms, legs, waist etc. Keep your "skinny jeans" around, try them on every once in a while. See how they feel.
You are doing everything right. Give your body some time to adjust. If you're doing any weightlifting, you may gain some muscle before you lose some fat and Guess What, Muscle takes up less space than fat (it weighs the same! just takes up less space, a pound of feathers weighs the same as a pound of iron). AND... more muscle now will help you burn more fat later!
Keep up the good work and Spark on!!!!
Fitness Minutes: (8,708)
46 5/20/12 4:53 P
I was in the same boat as many of you. Kept track of your food, but my dr recommended I lower my carb intake a bit more for a couple of weeks. You would be amazed at how many hidden carbs there are in foods. I cut carbs to no more than 100 and still continued to eat healthy foods and stayed within (the upper end of) the SP calorie points. I lost 22 lbs so far. I started eating carbs again (above 100), still staying with the SP goals for calories and carbs, and noticed that the weight loss stopped. Everyone is different, but you may want to look at this as a possibility. Crackers, tortillas - even though they are whole grain, still have carbs and they add up quickly! She also recommended I drink green tea with every meal instead of just water. Now that I know what worked for me, I am going back.
Just sharing my experience with this same dilemma. . Hope this helps.
Fitness Minutes: (1,211)
11 5/20/12 1:29 P
I just started this on 4/25 and it has been a struggle. I lose 3-5 pounds and gained 7 so I was back up to 322 just going to dinner 1 time and thinking I picked a healthy choice. Today i weighed myself even though I am not due for a weigh in until June 2nd and I am down 4 pounds to 318.
Fitness Minutes: (2,442)
60 5/20/12 11:31 A
I am in the same boat...I am so frustrated. I am eating right, getting a lot of exercise and GAINING WEIGHT!!!! I am trying to stay away from bad carbs, lots of protein and I just can't seem to lose. I feel your pain, and you aren't alone!!!
It sounds like you're very good at going on diets and maybe not so good at lifestyle changes. When I look at the food you listed, I see a lot of I Am Now On A Diet And This Is What People On Diets Eat food. Is that the way you're going to want to eat for the rest of your life? If so, great - keep doing that.
If not, then the answer to your question is no, your diet plan will not work. It may produce temporary weight loss but it won't help you continue to be the weight you want to be. You sort of brushed aside people's advice with "I've done this before," but you really haven't. Successful weight loss and an endless series of loss-gain cycles are not the same thing.
With regard to your workout: if you're spending an hour a day on the elliptical then you're not working out very efficiently and, again, aren't likely to see long-term gains. I'd suggest getting a heart rate monitor, because the calories-burned figures on gym machines are notoriously incredibly inaccurate, and either working with a trainer or doing some more research into effective and efficient ways to burn fat. Keep doing cardio, I love cardio, but if you do it at the pace you're doing it you're only going to train your body to do it more efficiently - i.e., with fewer calories burned.
Fitness Minutes: (14,252)
9,661 4/6/12 10:12 P
Your plan is fine, especially if it's the one that Sparkpeople has generated for you. The problem here is the attitude. ;) You're obsessed with the scale... that's the problem. The scale isn't the enemy here, and it's the least effective tool you have to measure your progress.
If you want a healthy lifestyle, you're not wasting your time. If you want quick results that will let you go back to your old way of life with no changes... then you're wasting your time.
You have to ask yourself... what do you want? A Biggest Loser transformation? Best break out the big bucks, because that requires someone to be independently wealthy. You'll need a personal trainer (or three), a chef, doctors on call, no ob (because you'll be working out 6+ hours a day.)
Or would you rather be healthy, happy, and fit? That's not a fast process. It doesn't have to be expensive, but it takes time, patience, and perseverance. You won't get fast results with this program, but you WILL get results. Measure those results by something other than the effect gravity has on your body. Go for your strength, endurance, your lung capacity. Your ability to walk up stairs without getting winded. how your clothes fit, how your mind and body feels. How much weight you can lift. Pretty much anything but the scale.
Edited by: DRAGONCHILDE at: 4/6/2012 (22:15)
Fitness Minutes: (60)
15 4/6/12 5:35 P
Trust me I get all that. I've done this twice already. Lost 50 pounds after HS; regain when I turned 21 and alchoal (sorry spelling sucks) and bar food came into my life. Lost 50 again and keep it off for 1 year. I understood much more the second time around and made exercise and eating healthy a lifestyle. Then I got pregnant and gained 41 pounds despite working out 4 days a week 2hrs a time and eating healthy - but alot. I breastfed for 1 yr and never could figure out the right amount of calories to eat, burn at the gym, and still have milk; also almost had no time for exercise with work and a newborn. Now my son has weaned and I'm trying to remember how I lost weight the last time. I just don't want to waste my time doing a plan that won't work. Since I've gotten a few replies I'm guessing if there was a problem with my plan someone would have mentioned it so I'm going to stick with this number of calories in and out and hopefully the scale will get its act together soon :)
Fitness Minutes: (213,750)
20,966 4/6/12 3:42 P
As long as you eat right to the best of your ability, watch your portions and get some regular exercise that includes some strength training, you will see a change with time. But as I mentioned earlier, you've got to be patient with yourself and your body. While we'd all love for the weight to be gone overnight, weight loss isn't that simple. it really does take time.
One thing you have to understand is that this isn't a diet. This has to be a life style change, the healthy habits you're adopting now to lose the weight, you'll need to keep the weight off later. Because what happens once you've lost the weight ? Do you go back to your old eating habits ? If you do, that's when the weight will pack back on.
It hasn't even been a week. You're talking rest of your life. So, instead of worrying about whether or not this will work, why not sit down and write out ways you're going to make it work.
Don't try to do everything at once. You start with some simple changes you can stick with. Set yourself some simple goals. Example, if you're not used to eating 6-9 servings of fresh fruit and veggies each and every day. Set a goal to eat 2-3 servings each day for one week. If you're not used to drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. If you're not used to regular exercise, don't start with an hour if you've never done an hour a day, start with a 30 minute walk. Once you've achieved these goals, then you create new ones.
People mistakenly believe that the minute they drop their calories and exercise, the weight drops off. doesn't work that way, not at first. It 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, let me ask you, what are you going to do to make this work for you this time around ? what's going to be different ?
Fitness Minutes: (4,770)
68 4/6/12 2:36 P
I am also fighting the scale. I have been exercising at least an hour a day since January and so so before that. Since I joined Spark I have been following their meal suggestions with a few changes and guess what no weight loss. But I have lost 2 pant sizes and 1 top size and I feel better. So even though the scale is not on my side right now I will continue the program I'll just stay off the scale who knows one day it might surprise me and I'll drop a pound or two.
I know what you mean, wanting to know if your plan is working. Several years back I lost just over a 100 pounds and felt great. I was afraid I was going to regain it so I decided to level out and see if I could stay at that weight. Which was 195. Over the past couple years I've gained and lost 10 pounds over and over. But at the first of the year I was hospitalized and when I came out I was just over 200 again and in a panic!!!
I started just watching and recording what was eating and in Feb landed in the hospital again but this time I didn't gain but was just floarting at 195 give a pound or 2. Back home I really got serious about recording, measuring etc and yesterday at the MD office i weighed in at 178 so I'm pretty happy. It's a start but now I seem to be worried again about what is going to work and what isn't. The new medications I'm on all have the weight gain side effect, go figure.
It is slow to loss and when you seem to fight your own body, it's worse. So I've decided to come here for support and ideas to keep on a losing trend. I really need to lose 45-50 pounds this time to be at a healthy weight for my height and age.
Hope to share the journey with a few people.
Fitness Minutes: (60)
15 4/6/12 2:00 P
I'd be more confident if I could be sure my diet and exercise plan is going to work. Does it sound good to you? I don't want to waste my time.
Fitness Minutes: (213,750)
20,966 4/6/12 1:51 P
This isn't the Biggest Loser. It's only been three days. You're not going to see a dramatic change in the scale in so short a time. 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 when you gain ! And that's perfectly normal. You're not going to see a loss every single week like they do on the Biggest Loser. Those types of losses are just not typical.
So, don't assume something must be wrong because the scale goes up or doesn't move.
What is .4 pounds ? It's the weight of two glasses of water. I can easily gain or lose as much as 3-4 pounds in a day. Does that mean I lost that much fat ? Nope, it means my body is either retaining or releasing that much water. Water has weight and if you don't go pee, that extra weight causes the scale to go up.
That's why you can't freak out every time you see the scale go up. It's probably nothing more than a temporary water weight gain if you know you've been eating right. Water has weight. the food you eat has weight. there are many different things that can cause your weight to go up that have nothing to do with the food you eat.
Remember, you didn't gain the weight overnight, it's not coming off overnight. it would be great if it did, but it isn't. weight loss is a slow steady process that takes time.
Thus the need to be patient with yourself and your body.
Fitness Minutes: (60)
15 4/6/12 1:43 P
Ok Wed I ate 1498 calories and burned 700 calories according to the gym machine readout and my weight is 161 so BMR is 1515 which means my deficit was 717. Thurs morning I weighed 160, I ate 1495 and burned 700 at the gym. Today I'm 160.4 pounds. I know this is a little spike and its only the 3rd day but I'm so ready to get this weight off and if I'm going do this I want to know I'm doing it right! I've already been to the gym. Burned another 700. I do the elliptical for 60 mins. Here's a day from my food dairy - 2 eggs 140 calories Greek yogurt 140 calories Pear 90 calories Triscuits crackers 120 calories Tortilla 130 Tuna 100 Lettuce Cucumber 20 Carrots 35 Swiss cheese 40 special K & milk 243 - I measure this Orange 70 Red potato 110 Veggies & cheese frozen 150 Single serve popcorn 100 total calories 1488
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