Fitness Minutes: (58,968)
134 5/15/12 9:13 A
thanks, everyone. i know you guys are right - these things take time, and i need to not get discouraged by the small setbacks. the two people in my life that are also trying to lose weight are my best friend, who's quite a bit overweight and can lose 4-5 pounds a week when she's sticking with her goals, and my husband, who's training for an ironman and spends hours working out each day. it's hard for me not to compare their success with my "lack" of success, but i know that soon i'll start to see my own results and that that's the most important thing.
i really appreciate all the advice and encouragement - thank you!
First thing's first: Please, don't always believe what the scale tells you. As women, our bodies go through so many changes throughout the month that the scale is hardly our friend. That half pound could be anything. All the scale measures is your body's natural gravitational pull to the earth. If you've been working out and have otherwise felt pretty good, I'm more than positive that the half pound is NOT fat. You'll get a lot of advice on here about the scale and how often (or infrequently) you should even weigh in. This because, as I said our bodies change all the time, but also because if you are working out, your body's composition itself is changing. Your fat is leaving and turning into muscle, which is heavier than fat. If you ask me, that half a pound gain is probably a good sign. (I saw this picture on Pintrest of a before and after of someone who had been working out. The 'after' picture was 12 lbs heavier, but she looked like a totally new person; toned and fit).
Secondly: Just to cover my bases, I wrote the previous paragraph under the assumption that you have also been eating within some sort of a reduced daily calorie allowance. We can eat our way through any amount of exercise, so you need to make sure you're eating well too.
Best of luck!!!
Fitness Minutes: (210,360)
20,728 5/13/12 2:55 P
It's only been four weeks. Don't assume something is wrong because the scale isn't moving as fast as you'd like it. While a safe weekly weight loss would be 1-2 pounds, there may be weeks you don't lose. there may even be weeks when you gain ! And that doesn't mean that you're doing anything wrong.
You mentioned that you increased the amount of exercise you do. That's one reason you gained weight. Why ? When a person exercises intensely, their muscle fibers soak up water like a sponge. this is what they are supposed to do. Your muscles will release any excess water they don't need once they've adapted to the new routine. And this could take a few days.
Also, ever notice your weight goes up during TOM ? Most women tend to gain weight during their menstrual cycle, is that a fat gain ? Nope, that too is nothing more than a temporary water weight gain that passes in a few days. This too shall pass. Shoot, I can easily gain or lose as much as 3-4 pounds in a day ! Did I really gain all that weight that fast ? Nope, I'm just retaining water and so are you.
Don't tie your emotions to the scale. There really is more to good health than a number that stares at us from between our toes in the morning. Even though the scale isn't moving as fast as you'd like, that doesn't mean you aren't making any changes. Can you run or walk a mile faster today than you could a month ago ? Can you do more push ups today than you could a month ago ? Do your clothes fit better ? Do you have a bit more energy ? Can you carry more bags of groceries ? Can you walk up stairs without getting winded ? How's your blood pressure ?
Do you know that if your blood pressure has decreased in the last month, your doctor would be thrilled even if the scale didn't budge. Lowering your blood pressure is a HUGE health benefit ! So, once again, don't assume something is wrong because the scale isn't moving fast enough. Weight loss really is a slow steady process that takes time.
Patience, it's a virtue.
Fitness Minutes: (112,042)
46,222 5/13/12 2:22 P
It is difficult to say because there are so many factors as to the rate at which one loses...things such as genetics, current body composition, current level of fitness, intensity of the exercise, etc. Other factors that affect the scale include the weight of the food and liquid you just ate, the last time you used the restroom, water retention, hormonal changes, clothing and more. It's normal for your weight to fluctuate day-to-day and throughout the day.
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.
Fitness Minutes: (58,968)
134 5/13/12 1:41 P
...fortunately it's only half a pound, but i'm really discouraged - been following the bootcamp challenge, upping my cardio, walking and running, doing yoga...and yet after 4 weeks, i've gained half a pound and don't feel much different. SP has been incredible for inspiration and encouragement, and i could really use it now - really want to lose the weight, get healthier, and finally feel good about myself again, but am so bummed that i haven't seemed to make any progress.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.