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CALGIRL80 Posts: 491
7/24/19 6:14 P

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It can be hard to not see results on the scale. I also try and focus on how am I feeling, my energy levels, and my mental health. I also remind myself that eventually the scale will move if I eat within my range and exercise. I have also noticed the importance of rest. I take two days off from intense exercise and let my body recover. On those days, I might go for a walk, do some easy yoga, play in a pool with kids etc. Our muscles need time to rebuild and recover.



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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (337,593)
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7/23/19 12:56 A



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I wonder if you likened it to finding out you are pregnant (when you are wanting a baby.) . The fact that it generally takes a few months from finding out to actually getting to meet your new baby doesn't cause discouragement. You go on with it and are rewarded at the end with your success. The same applies to this journey. The end result is what we should be focusing on, and ensuring that the journey is healthy.

Kris

Edited by: SLIMMERKIWI at: 7/25/2019 (04:57)
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ALLTHINGSNEW81's Photo ALLTHINGSNEW81 SparkPoints: (34,500)
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7/22/19 11:23 A

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I'm discouraged too. Somehow it makes it a little easier to know that other people are battling the need for caloric deficit=weight loss to be a true statement.

Blessings from the highlands of Guatemala!


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KAJK193's Photo KAJK193 Posts: 106
7/10/19 6:36 P

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I too am battling the feeling of discouragement. Granted, I have only fully committed myself to this weight loss journey a couple of weeks ago after being on and off for years. I have cut out the super bad food and really focused on eating healthy plus I got my bike out of the basement and found my gym membership card.

Yet, I have gained weight. What has kept my spirits up is that i am feeling 100% better with more energy than I have had in years. My knees don't hurt anymore since I have cut out soda and I find myself getting more things done around the house because I am not feeling tired and lazy!

I going to stay away from the scale for a couple of weeks and keep track of my measurements. After a month I will reevaluate and see what I need to change.

Good luck to everyone on this journey with me!

The world is a book and those who do not TRAVEL ready only but a page....Saint Augustine


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SLASALLE's Photo SLASALLE Posts: 18,397
7/10/19 4:04 P

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We all get discouraged, so know that you are not alone. I also applaud all that you are doing right.

Something else for consideration. Most of us have been overweight for a long time. Isn't it interesting what an "immediate gratification" society we are? If we don't see results immediately, we get upset. I've done it too!!

Your body is going through big changes ... both in diet and exercise. Give it some time. If you want to lose weight and keep it off, you'll have to be more patient with your body and yourself.

Good luck! Keep up the great work!!




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7/6/19 9:29 P



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Don't focus so much on the scales. You are doing well by exercising, especially not just concentrating on the weights OR the treadmill.

When you exercise, particularly doing weights, you can either not lose weight, OR gain some weight. That is because you are developing muscle, BUT you will be losing fat. An area of fat does NOT weight the same as the same area of muscle.

Take a look at the pics on this link - it paints an excellent picture of what I am saying.
www.foxnews.com/health/this-fit-mom-droppe
d-6-dress-sizes-by-losing-only-2-pounds


Just know that by doing the exercise you are doing, AND by eating healthy, nutritionally balanced meals and in the correct calorie range for you, you are doing the best for your body and overall health that you can.

Keep going, and PLEASE, do NOT feel discouraged!!!

Kris

Edited by: SLIMMERKIWI at: 7/6/2019 (21:29)
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SHOAPIE's Photo SHOAPIE Posts: 33,519
7/6/19 1:50 P

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emoticon Small changes. emoticon



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LUANN_IN_PA Posts: 31,563
7/6/19 12:54 P

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A few questions, CDEMON55...
How long have you been doing what you said?
Do you weigh/measure and log everything?
What is your calorie range, and are you staying WITHIN it?
Are you new to that much exercise?

Edited by: LUANN_IN_PA at: 7/6/2019 (12:55)
"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
URBANREDNEK Posts: 13,610
7/6/19 11:42 A

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First of all - kudos on making healthier choices in foods, drinks, and activities and taking action to create a healthier lifestyle! You are doing the right things for a healthier and happier life.

As for the scale - well, stop and think about all of the different things that are actually included in that one, single number on the machine. That number not only includes the fat on your body, but also all of the lean and necessary tissue such as bones and muscles and organs. It includes all of the food and liquid in the process of digestion. It includes all of the bodily fluids that are necessary to life, such as blood and lymph and the water that transports working cells and nutrients. All of these things are constantly changing, since your body is a working system and will keep or discard fluids and nutrients as needed.

So, your increase in exercise is causing your body to need to repair and build muscle and bone tissue. This requires more water to be retained in order to transport and hold the extra required nutrients. It is common to show a "gain" of 2-5 lbs on the scale during the first weeks of any new fitness program - but it is just water, that will gradually flush out as the muscle builds and the body adapts to the new regimen.

It is also summer, with higher temperatures and higher humidity. The body will again retain fluid in order to support the increased sweating required in order to maintain healthy body temperatures.

The body needs for fluids also fluctuate based on our food choices. Increasing intake of fruits and vegetables gives us an increase in weight and volume of digesting food in the body, and the increase in fibre requires more liquid to be used in the digestive system to move it through. Most of us eat around 4-6 lbs of food every day (actual weight of the food - not the calories), and then there is the weight of the water and other drinks (at least 4 lbs if you are having 8 cups of water). There is always something being processed / digested - with wastes excreted through our breathing, our sweating, and our bathroom visits.

Our bodies also go through hormonal changes, caused by our natural cycles as well as external changes such as weather and stress and emotions. These hormonal changes cause fluctuations in how much water is retained, how quickly our bodies digest or burn foods, and whether our bodies choose to discard or store excess.

With all of this in mind, you can see why looking at a single number on the scale is not really useful in determining your course of action or assessing the healthfulness or "success" of your choices. "Body weight" in reality is a range of 3-5 lbs for most of us, so what you should be looking for is the trend over time (weeks and months - not hours or days) to see whether the average of YOUR range is trending downwards.

If you are enjoying your current food choices, finding them satisfying, and they are filling your nutrient needs (fibre, vitamins, minerals, protein, essential fats) - then stick with them for another few weeks as your body settles in to your new routine. Take your body measurements and see how they are changing, test your fitness improvements in strength / speed / endurance, and see how you are feeling overall. By all means play around with macros to see whether more protein or less carbs or more fibre is more enjoyable and satisfying for you, but look at it as finding the better "You" diet and not as a way of forcing the number on the scale.

You are doing all of the right things, so don't be discouraged by what seems to be contradictory data coming from that machine on the floor! It can't tell you what all is going on internally - all of the increases in healthy lean muscle and bone, all of the increases in nutrient intake and movement, all of the improvements in metabolism and circulation. Keep track of the piece of data that the machine does give you, but follow it for the trends over time (which will often be same-same-up-up-down-same-down-down-up-up-same ----- but will graph out showing an overall downward movement).

Have faith in yourself and your choices, and focus on all of the changes that are making you happier and healthier. It is those changes that are important, and that will have the best overall impact for your life!

Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

"The Inuit Paradox" ( discovermagazine.com/2004/oct/inuit-
paradox
): "...there are no essential foods—only essential nutrients. And humans can get those nutrients from diverse and eye-opening sources. "

SW: 258 Maintain @ 147-155


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CDEMON55's Photo CDEMON55 SparkPoints: (1,310)
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7/6/19 11:03 A

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I've been faithfully tracking my food, drinking lots of water, plus I've gone to the gym almost every day - 60 minutes on treadmill plus a few machines. Guess what? I gained weight! What the heck. I don't get it. Do you think I should cut down on carbs and eat more protein?

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