Not lost a pound in 2 weeks
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I just came across this on my Instagram scrolling and it seemed relevant here
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Ok. So overall I have lost about ten lbs, I wasnt as structured at first so this is maybe over a few months. I did take my measurements however, and they haven’t changed either. I just am 🤯5
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I think you are more focused on the destination and less focused on the journey. Weight loss happens over time. Our bodies don’t keep a calendar and drop the weight magically in weigh in day. There will be weeks that you don’t lose and perhaps even gain even if you had a good week. You can’t control the scale.
Trust the process and find ways to work foods you enjoy into your calorie budget.10 -
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I just came across this on my Instagram scrolling and it seemed relevant here
This is so true. I'm pretty lean and in the morning I still get surprised by some of the definition I see but by the time I'm headed to sleep for the night, the lower part of my stomach does its own thing. If there were a competition for food babies, I'm fairly certain I could place in the top 3 easily.6 -
Are you strength training? Lifting weights? Tell me about your workouts.
Muscle hypertrophy, girlfriend. When you strength train you literally tear the muscle fibers apart so they can rebuild STRONGER and bigger. Helllllllo inflammation!! What does our body do when there’s all this trauma taking place? It brings extra water to the area to aid the healing process. For me, the scale (which is the most inaccurate measure of things IMO) can go up sometimes to 4 lbs!
Here’s the thing you NEED to do.... R E L A X and trust the process. Your body will level out eventually, it will. You need to focus on calming your anxiety around it all. (The stress increases cortisol which has a relationship to belly fat so maybe that will help you relax?) Scientifically, there is no way you will not lose “weight” (and I think what you really mean is “fat”) by continuing to do what you’re doing. Keep up the good work!10 -
@maraingerham
I am working with a trainer 3 times a week for 30
Minutes. I would say typical beginners strength training ( walking lunges, free weights, planks, ect.) I do gentle/ beginners vinyasa 5 days week, and cardio of some sort 6 days week ( elliptical/ neighborhood walk/ trying to learn to run) I have tried orange theory but was out of my fitness level. Id really like to try again.
I think the thing I am the most confused by is I look exactly the same, measurements haven’t budged.
Thank you for the kind words.0 -
I really think the most important thing is not to get derailed by the absence of VISIBLE progress right now. I KNOW it’s so hard. Trust me. I know firsthand. Before you do anything or eat anything or binge or say F it ask yourself, “Will doing this being me TOWARDS where I want to be (my goal) or will it take me AWAY from where I want to be?” That internal check-in is my mantra when I’m feeling discouraged.
I would honestly increase the strength training component of your workouts. The literature and research on why I’m saying that is enormous but it really does make such a huge difference in changing how your body looks (toned and strong and hard vs fat and flabby) and it increase the rate you burn calories at rest. Google. Do research. Personally, it was went I started strength training that I lost a lot of fat and my body started to looking rockin’ 😉4 -
@maraingerham
How many days strength training would you recommend? That’s why I hired the trainer, to strength train, and see him 3 days a week. I am lost in the gym otherwise.0 -
I go roughly 2 weeks without change (ups and downs but no new lows) every single month. I diligently weigh myself every morning during these apparent stalls and record whatever number, knowing that I’m losing fat every day because I’m eating at a deficit every day. The trend over time doesn’t care about those fluctuations. It going down at a predictable rate! And remember, the first few weeks you lose extra water weight... hour fat loss was no better then than it is now. Stay the course.3
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emmamcgarity wrote: »Trust the process and find ways to work foods you enjoy into your calorie budget.
This is what I was gonna say.
If you are weighing your foods properly, choosing accurate database entries and eating at a deficit, then you will lose weight. As many others have said, water weight can easily mask a loss. So be patient and trust the process.3 -
I wouldn't deduct steps off a fitbit. I'd just let that help me determine whether I was "active," "lightly active," etc. I only deduct calories for cardiovascular exercise tracked on a heart rate monitor. Not steps.3
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@Jflowwers I think strength training 3-4 days a week is good for a beginning program. If you trust your trainer and their certifications and experience (how long have they been training? do they have testimonials from past clients?) then I would follow that.
Listen to the podcast “Thick Thighs Save Lives”
on iTunes. There’s an episode all about throwing the f-ing scale out the window bc it’s USELESS!! Listen to it! It’s 100% accurate data AND it will make you laugh 😂 2 -
@maraingerham I don't know how I feel
About my trainer. He’s fun, and do get a workout but I feel i could be doing more. Definitely not “kicking my *kitten*” but is that what i need? Or slow and steady to get me where I can actually do a pushup?0 -
Like many other people who have posted in this thread before me, I assume you’re looking for a lifestyle change (where after you get to your goal weight, you want to maintain it), which isn’t a sprint, but rather a marathon. Enjoy the process, you talk about how you’ve made such drastic changes like it’s torture. Make smaller, sustainable changes and work your way up, and definitely enjoy the journey. Have fun working out, being healthy and getting fit! You don’t have to throw yourself in the deep end and go cold turkey on everything you once loved to do to see results.
I’d say with all the exercise you’re doing, the reasons why the scales aren’t moving could be because:
1. Water retention and inflammation from muscle hypertrophy - muscles can swell for up to 2 weeks(about how long you said you weren’t noticing a difference in the scales!) after a strength workout until those small tears in the tissue are repaired. You mentioned you only recently started incorporating a larger amount of strength training into your workouts, so this may be the primary reason for the lack of visible and scale changes.
2. You’re building muscle which is much denser than fat (which is why people say it weighs more). Even though you don’t notice changes in the mirror, I’d say you’ve definitely built some muscle in the last couple weeks and toned a little (reason 1 would explain lack of visible change though)
3. Your body might be trying to retain more fat as 1200 cals a day when you’re doing so much exercise seems low and might put your body in starvation mode (I’m unsure of your measurements and how long you’ve been at this much of a deficit, so this is a maybe).
4. Lack of sleep and your stress increases your cortisol levels, which helps control your weight(appetite), how nutrients are used in the body (body might store more fat as a result), your energy levels etc
5. Hormones – not really much you can do about these, you’re a female, and so many hormones can affect your weight (e.g your menstruation cycle).
When I had a trainer (3 times a week), she assessed my fitness level and made sure I knew my way around every exercise before beginning to push me and my fitness to its limits. You mentioned you’d be lost in the gym without your trainer, so maybe that’s why he’s starting slow and steady at first to make sure you’re getting a grasp on everything first. However, if you do want that extra push now from your trainer, you should ask him. It’s his job to be able to provide a type of training style that each client prefers (as everyone is different). If he’s any decent, then he’ll switch up his training style to suit what you want, and if not, then I’d say find a trainer that can (as I’m sure anyone that works out frequently can tell you to do x amount of sets of an exercise and watch your form).
My biggest suggestion for you to do is relax!! You can definitely do it and reach the goals you’re aiming for😊 You should be proud of your progress thus far!
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@maraingerham
I am working with a trainer 3 times a week for 30
Minutes. I would say typical beginners strength training ( walking lunges, free weights, planks, ect.) I do gentle/ beginners vinyasa 5 days week, and cardio of some sort 6 days week ( elliptical/ neighborhood walk/ trying to learn to run) I have tried orange theory but was out of my fitness level. Id really like to try again.
I think the thing I am the most confused by is I look exactly the same, measurements haven’t budged.
Thank you for the kind words.
Is the exercise regimen newish? My scale went up 7 pounds when I started lifting weights again. Took a few weeks to come back off and reach a new low.2 -
hang in there, it's not all about the weight but about the lifestyle changes too. Consider tracking measurements as well - checkout myshape.fitness (google it) to setup a body shape goal and create a 3D avatar and track toward that. FWIW I've had plateaus before and found that mixing up calorie deficits during the week helped (go an extra -100 cals for a few days then +300 cals one day).0
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I am working with a trainer 3 times a week for 30 Minutes. I would say typical beginners strength training ( walking lunges, free weights, planks, ect.) I do gentle/ beginners vinyasa 5 days week, and cardio of some sort 6 days week ( elliptical/ neighborhood walk/ trying to learn to run) I have tried orange theory but was out of my fitness level. Id really like to try again. I think the thing I am the most confused by is I look exactly the same, measurements haven’t budged.
At some level and after a few initial training sessions I would ask myself and the trainer as to the benefit of having them continue to train me.
After they've shown you the correct form for the various exercises and verified you're doing them correctly and given you some programming... what are they adding to your 3x a week training session? And if it consists of walking lunges and planks... do you even need to be at the gym for this portion of your workout.
I would actually be much more curious about the trainer teaching you how to lift weights and getting you started on a beginner strength training program.
Also I am sort of wondering why I would pay a trainer and have extra oomph left in the tank. OK. Maybe enough to walk to the car... but if you're not feeling it the next day, at least a little bit, I am not sure that your goals of substantial progress necessarily align with the trainer's desire for more paid sessions...
I always thought it was more common for trainers to over-push things as opposed to not push their clients enough--but then again I haven't been trained, yet!
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Give it time and don't fret. Don't want to swithc one problem for another. Whenever I get stuck and the weight is not shifting it normally turns out that my measuring was wrong - unfortunately not my weight but my foodstuffs
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Completely normal. Think in terms of averages. Some weeks the scale won’t move. Then there’s a sudden drop. Especially women (hormones). E.g. I stall (or gain) for 2 weeks following menstruation and lose for 2 weeks following ovulation. Over 4 weeks, the math works exactly as expected.
This is also a thing. https://bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html/1 -
I have been through this. No idea why I didn’t lose for so long. It is sooooo frustrating but if you stick with it and are patient the scale should eventually begin moving again.1
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I used this week as an expirment. I was extra strict. Gallon of water. Meticulous. Didn’t eat out once. Orange theory, the gym, yoga. GAINED. This makes 3 lbs in a month of a average of 800-1000 calorie deficit and continous workouts. Just about to give up.0
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I used this week as an expirment. I was extra strict. Gallon of water. Meticulous. Didn’t eat out once. Orange theory, the gym, yoga. GAINED. This makes 3 lbs in a month of a average of 800-1000 calorie deficit and continous workouts. Just about to give up.
Does this resonate with you?
http://www.bodyrecomposition.com/research-review/dietary-restraint-and-cortisol-levels-research-review.html/
...a group of women who scored higher on dietary restraint scores showed elevated baseline cortisol levels. By itself this might not be problematic, but as often as not, these types of dieters are drawn to extreme approaches to dieting.
They throw in a lot of intense exercise, try to cut calories very hard (and this often backfires if disinhibition is high; when these folks break they break) and cortisol levels go through the roof. That often causes cortisol mediated water retention (there are other mechanisms for this, mind you, leptin actually inhibits cortisol release and as it drops on a diet, cortisol levels go up further). Weight and fat loss appear to have stopped or at least slowed significantly. This is compounded even further in female dieters due to the vagaries of their menstrual cycle where water balance is changing enormously week to week anyhow.
And invariably, this type of psychology responds to the stall by going even harder. They attempt to cut calories harder, they start doing more activity. The cycle continues and gets worse. Harder dieting means more cortisol means more water retention means more dieting. Which backfires (other problems come in the long-term with this approach but you’ll have to wait for the book to read about that).
When what they should do is take a day or two off (even one day off from training, at least in men, lets cortisol drop significantly). Raise calories, especially from carbohydrates. This helps cortisol to drop. More than that they need to find a way to freaking chill out. Meditation, yoga, get a massage... Get in the bath, candles, a little Enya, a glass of wine, have some you-time but please just chill.
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How many calories do you eat a day?0
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I used this week as an expirment. I was extra strict. Gallon of water. Meticulous. Didn’t eat out once. Orange theory, the gym, yoga. GAINED. This makes 3 lbs in a month of a average of 800-1000 calorie deficit and continous workouts. Just about to give up.
I recognize this attitude from many of my past rage quits. I would get frustrated then keeping getting more and more strict until it broke me. I had to change my attitude in order to be successful and it took me way too long to figure that out.
The answer is to focus on being happy-ish each day so that you don't mind how long it takes in between results. You have to be kind to yourself because weight loss takes a long time. I routinely go weeks before seeing losses but they always come as long as I stay in a calorie deficit. You absolutely cannot force results out of the bathroom scale and the more you try the more stress you will feel and the more likely they won't show up for even longer.15 -
I used this week as an expirment. I was extra strict. Gallon of water. Meticulous. Didn’t eat out once. Orange theory, the gym, yoga. GAINED. This makes 3 lbs in a month of a average of 800-1000 calorie deficit and continous workouts. Just about to give up.
If you give up though than how do you ever reach your goals? Doesn’t it make more sense to change your approach?
Edited to add a personal note - it took me around 2yr to lose 30lb while maintaining (even adding a little) muscle. It was slow and frustrating at times. I went many weeks without seeing movement. I reached my goal though and have a lifestyle built that will help me maintain. I’m glad I didn’t quit.10 -
@SCoil123
I am not sure how to change my approach when I am eating clean, never over 1400 a day, with a large calorie deficit and burning anywhere between 500-800 calories a week with various cardio and weight training. Nothing is changing. My measurements, my clothes, my weight. I am gaining weight.0 -
@kshama2001
Sure, that resonates. But this proves its not just “calories in, calories out” I started motivated and happy. Eating nutrient dense food usually around 1200-1300 a day. Yea, I am working put a lot because I am trying to get stronger and fit. I allowed myself 3 days off for a nyc weekend and ate pizza/ drank/ whatever. I am doing everything right and it’s not working. I don’t know how i am
Supposed to *kitten* off cortisol in my body, the scales goes up literally no matter what I do.9 -
@SCoil123
I am not sure how to change my approach when I am eating clean, never over 1400 a day, with a large calorie deficit and burning anywhere between 500-800 calories a week with various cardio and weight training. Nothing is changing. My measurements, my clothes, my weight. I am gaining weight.
1400 net or gross? And you haven't touched on the question of how you choose which database entry to log your (every time, weighed on the scale) foods. Are you choosing the entry with the lowest calorie number, or are you double-checking with the USDA charts? Are you weighing single portions of pre-packaged foods? I don't know your definition of "clean" and I don't even always rinse my fresh vegetables. If we're talking about that 1400 maximum calories being net, how do you determine how many calories you've burned? Have you double-checked with a MET calculator? Consider eating a lower percentage of them back?
I don't want to tell you to eat less - but I'm not entirely convinced that your numbers add up. If you're gaining, and it's not water, then you're eating MUCH more than you're telling us, or there's something medically wrong with you.4 -
I have been on MFP for 50 days now. I lost NOTHING the first 3 weeks. Then I lost 2lbs. The following week another 2lbs. Keep on plan and don't fret. If you are following the plan the weight will eventually come off.1
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