Help me I am getting discouraged!!

mnichols007

So I lost 6 pounds my first week on the MFP with out exercising, and then again I lost 3 pounds the next wk with out exercising. Then I started walking the third wk.. started out at a mile then 1.5, 2, 2.5, and now I am stuck on 3 miles 3.1 miles walking an hour a day. When I went to weigh in I only lost 2 pounds, but 2 pounds lost is not 2 pounds gained so I still had hope. Well when I went to weigh myself on Tuesday I was up 4 pounds and so I weighed again on Wed and I was back down 2 pounds.. but still up 2 pounds from my last official weigh in. I have been obsessed with the scale since then, It is now Friday and its still on 246 which is what I was at on the 2 wk log in. I feel like I am doing this for nothing and I am wanting to quit. This always happens to me, I stop losing weight and I go back to my reg route and gain so much more back. Should I not be walking? Walking? Seems I lost more weight with the no walking. I need help!!

vonnywaft

Everyone's weight loss slows down after the initial rush. It is disappointing that we can't sustain the early success, but perseverence is the key. It may be that you've gained muscle since starting all that walking and that can add a bit in the short term, but longer term the extra muscle will help shift the fat. You need to give the plan months not weeks to see real results so hang in there. Real weight loss needs a lifestyle change not a quick fix diet. The walking is good, keep it up.

kindra3434

Listen, DO NOT quit, nobody has ever said that this is easy.....focus on changing your health and the weight will fall off. Don't focus on the scale. Weigh once a week if it freaks you out. If your weight isnt coming off as fast as you want it to than just tell yourself "im making myself healthy and that's important." The weight loss will follow suit.

sunnie326

I would say that you are probably building muscle. Try measuring yourself and keeping track of inches for a better measurement. Also, drink LOTS of water. Seems the general consensus is that weighing every day is not a true meaure of your weight loss or gain as your weight can fluctuate due to water. Maybe weigh in once a week on the same day at the same time. I wish you luck. Don't give up on yourself. YOU CAN DO THIS!!!!

Lyra89

Stick with it! Its entirely normal to see big losses in week one/week two as it is primarily your body flushing itself of excess sodium from the bad diet (aka water weight)

It is only possible for the body to lose two pounds of actual FAT per week without delving into health problems xxx Be encouraged! Chip away at it/take baby steps...that is what I did and you WILL make it x

Lobster1987

I think you need to limit your scale time to once per week or once every other week.

TourThePast

You lost more weight with the "no walking" because it was your first week, most of that first weight you lost was water.

What you're losing now is fat, and losing two pounds a week, or even one pound a week is great. Plus you'll get a LOT more benefit from walking than just some numbers on the scale.

And honestly? You need a reality check. If anything's going to change, and obviously you want it to, you're going to be needing to eat a LOT less than you have been for the rest of your life. Not just for a few weeks or a few months. For years. If you're not ready to face that, you may as well just give up now.

But why give up? You've made a great start. It's not as if you have to starve yourself to lose weight, at your size you can eat loads and still lose weight. Me, I have to eat 1450 to just stay the same weight, for the rest of my life. If you're finding it hard to stick to a healthier diet, why not change your goal to losing 1lb a week? What's the rush? Better to do it slowly and keep at it than lose a load quickly then put it straight back on again.

dgillary

. Quit looking for results and understand its a life style change..... they will come. You will not see it, its like watching your hair grow. Just remember there are not fat people in the world that exercise and eat right..... do not delude yourself into thinking otherwise.

aniwani

That's water weight hun dont stress just keep at it ... 2 pounds here or there is not what you should worry about take a rolling average of your weight !!!

seraphinaglitter

Hi mnichols,

Keep persevering! You're doing fabulously! Weight loss does slow down after the initial weeks, but don't forget muscle tone either. Muscle mass going up can cause what looks like weight-gain. Do you do measurements as well? This might help you. If you're body's toning up, the scale might be decieving but the tape-measure can re-inspire you!

I would suggest increasing your exercise for optimum results. Something which raises your heartbeat more will help. It sounds silly, but skipping (jump-rope) burns calories quickly and even 15 minutes of skipping 5 times a week added on to the walking will really help, you'd be burning around 270 calories a time. Swimming's also great exercise, or doing an aerobics DVD (there's some great routines to follow on youtube!). Even just dancing round the house (really going for it) to your favourite tunes helps (around 126 cals per 15 minutes)!

Keep us updated! You're doing really well!

TourThePast

I would say that you are probably building muscle.

No chance, not if she's eating at a calorie deficit. If only building muscle was that easy!
It's possible that if she's working muscles hard, they may be temporarily retaining fluid.

it is primarily your body flushing itself of excess sodium from the bad diet (aka water weight)

Nothing to do with sodium.

It is only possible for the body to lose two pounds of actual FAT per week without delving into health problems

Incorrect. Someone who is clinically obese can healthily lose far more than 2lb a week, without losing muscle or suffering ill effects. Once you get to being merely overweight, then no it's not possible to lose that much healthily.

I strongly suggest you use this board to provide support and encouragement, but take any diet advice with a pinch of (low sodium!) salt! :bigsmile:

kindra3434

If you don't start now and be patient you will be kicking yourself in the butt 1 or 2 years from now going " DAMN, if I would have stuck to changing my lifestyle, I would be there right now, happy and healthy" don't make yourself have regrets, just do it!

psiren28

Yeah keep up the walking, your weight fluctuation could be for any number of reasons: TOM, if you've had a lot of salt in your diet etc.

My weight fluctuates on a daily basis e.g. I gained a lb the other day for no apparent reason (had a good few days, no over-eating, not TOM) but overall exercise will help you to lose weight and be more toned so you should keep it up.

I do find that times when I don't exercise at all my weight loss is more consistent, but exercising is essential to your overall health and looking and feeling better. In the long run regular exercise and diet is better than diet alone, even if it seems to mess with the scales a bit. I have no idea why I lose more weight without exercise, there's probably a scientific explanation out there. But whatever the scale says, I know my legs look better when I walk regularly and do squats than if I sit on my *kitten* and lose a bit more weight through diet alone.

Don't give up and well done on your 11lbs so far x

engineman312

so you lost nine pounds in four weeks?? AWESOME!!! keep up the good work!!

kcoftx

Everyone's weight loss slows down after the initial rush.

^This

And you may even find some weeks without a loss but losing inches. That's normal too. I doubt there is a muscle gain this early but you can have some fluid retention in the muscles temporarily. The more likely cause, however, is due to that little quoted thing above. Perfectly normal. A loss is a loss and should be fully celebrated. You are on track.

CookieCrumble

You lost more weight with the "no walking" because it was your first week, most of that first weight you lost was water.

What you're losing now is fat, and losing two pounds a week, or even one pound a week is great. Plus you'll get a LOT more benefit from walking than just some numbers on the scale.

And honestly? You need a reality check. If anything's going to change, and obviously you want it to, you're going to be needing to eat a LOT less than you have been for the rest of your life. Not just for a few weeks or a few months. For years. If you're not ready to face that, you may as well just give up now.

But why give up? You've made a great start. It's not as if you have to starve yourself to lose weight, at your size you can eat loads and still lose weight. Me, I have to eat 1450 to just stay the same weight, for the rest of my life. If you're finding it hard to stick to a healthier diet, why not change your goal to losing 1lb a week? What's the rush? Better to do it slowly and keep at it than lose a load quickly then put it straight back on again.

This is a really great post. Do not give yourself permission to quit - you haven't given this new lifestyle eating a chance yet. I know it's difficult, I have a lot to lose too, and I've been logging everyday since January this year. You can do this but it's going to take effort, hard work - and you can't do what you've been doing to get yourself into the state you are. Once you get your head into that mindset, you'll be ready to work and not putting such expectations on a body that you've mistreated for so long. There are many of us who either are - or were - in exactly the same position as you.

It takes time. It isn't going to be easy but it is going to be worth it. Are you in? :flowerforyou:

mrsanderson2be

You cant always trust scales all sorts can affect them even what kind of floor there on and whether the floor is level, your best bet is to carry on without weighing yourself so much and just watch the change in your health and body, inch loss is generally more visible and easy to get spot on readings :happy:

rjo921

Please do NOT give up. You are on the right path to becoming healthy and fit. Trust me...I know how you are feeling. With all of the exercising and watching what I eat since January I feel that I should have lost a lot more weight than what I currently weigh. But I know I am doing the right thing for my body. You made the step to join this site and to get better....stick with it. It will pay off in the end...:flowerforyou:

chazbo35

Remember its not a sprint here. Your changing A lifestyle. Do yourself a favor and put the scale away and only pull it out once a week. Weighing daily will get you down, as its doing right now. And yes, keep walking!! Keep moving! Get that heart rate up! Challenge yourself to do more, both in diet and in exercise. Get to know more about your body. Learn more about what your eating AND drinking. Learn more about nutrition and how it impacts you and your family. Trust it, it works!

seraphinaglitter

I would say that you are probably building muscle.

No chance, not if she's eating at a calorie deficit. If only building muscle was that easy!
It's possible that if she's working muscles hard, they may be temporarily retaining fluid.

It could be fluid retention, but I've always been taught it is possible to build muscle at a deficit. Hence someone who suffers eating problems such as Anorexia Nervosa can build muscle. It isn't always the case, of course, and is much more likely if you are exercising at a higher cardio rate. Either way, though, it doesn't matter too much and it should still help to start keeping measurements, increase exercise and limit scale time.

Forgot to add in my last post that swimming is of course a great exercise if you don't want to put stress on joints.

whatnoduff

I don't know very much about sodium, muscle weight or water retention, but I have been a yo yo dieter all my life. I only joined MFP a week ago but know in my mind that this is the one that will give me the focus I need. You have to think long term, get a photo of yourself when you looked healthier (or a celebrity you think looks healthy) and stick it on the fridge.

Buy a dress 2 sizes too small and hang it on your bedroom wall (as a piece of art if you like) and aim to get in that dress by Christmas.

Whenever I lost a few stone (and often kept it off for 2 years) when I put the weight back on I went to a stone heavier. From 9 I went to 7 then up to 10, From 10 I went to 8 then back to 11 until eventually I hit 16 stone. I lost 3 stone 6 years ago and have kept it off UNTIL it crept back on and I am now 14.

Be realistic, if you have to lose 6 stone, don't think about the total, set yourself small targets, maybe link these with holidays, celebrations or occasions like a birthday,

My boyfriend is a triathlete and encourages me with the adage ' less in and more out' so keep up the walking.

And remember: How do you eat an elephant?
In bite size chunks!

grizzlymaze

sounds like you might have to kick it into higher gear. perhaps instead of walking, try a slow jog at the same distance. I'll bet you burn more calories. Friend me, and I can help motivate you and vise-versa.

budhandy

I would say that you are probably building muscle.

No chance, not if she's eating at a calorie deficit. If only building muscle was that easy!
It's possible that if she's working muscles hard, they may be temporarily retaining fluid.

it is primarily your body flushing itself of excess sodium from the bad diet (aka water weight)

Nothing to do with sodium.

It is only possible for the body to lose two pounds of actual FAT per week without delving into health problems

Incorrect. Someone who is clinically obese can healthily lose far more than 2lb a week, without losing muscle or suffering ill effects. Once you get to being merely overweight, then no it's not possible to lose that much healthily.

I strongly suggest you use this board to provide support and encouragement, but take any diet advice with a pinch of (low sodium!) salt! :bigsmile:

This all true and best response to OP by far

mnichols007

Thank you all for your comments!!! I did not expect that many ppl to reply I have learned alot and am still sticking with it.. My goal is to be normal weight this time next year!! So heres to keeping up the good work! Scale is going in the cabinet

Amy_nz

Totally agree with those who have said to measure yourself! The body does mental-crazy things with weight - don't take it as gospel. I can vary by 4lbs over the course of a day. (And I gained about 4lbs during the first two weeks of my new lifestle - clearly the body was throwing some sort of hissy fit and clinging to all the fat (and then some) that it could. It goes away though!) But the measurements is what gives me a real-life guide of how I'm going.

Besides which, are you eating better food? Are you exercising? Therefore - you must be healthier than you were before! Scales can be buggered, if you're eating the right number of good-quality calories, and exercising, you're better off. The scales don't matter.

Edited to be a bit more consistent in kilo-age and pound-age.

LondonEliza

[img]http://img.photobucket.com/albums/v494/ElizaF/Scales.jpg[/url] Also: The scales will not tell you NOT to weigh yourself every day (Once a week at the same time in the same state seems to show consistent loss for me) The scales will not tell you, WELL done, where fat once was, you now have muscle The scales will not tell you, those low fat crackers were FULL of sodium so now you are packing a bit more water weight as a result of eating them The scales will not tell you that is is also measuring the weight of that pint of water you had when working out Have you thought about measuring your body once every two weeks to gauge the changes that way? I measure: Neck Wrist (widest part) Forearm (widest part) Thighs ((widest part under buttocks) Waistline (just above naval) Stomach (around naval) Bicept (widest part) Give it a go. See if it works for you too as a better way to measure inch loss.[/img]

cherylogle

Keep your focus squarely on measuring and how your clothes are fitting. The scale is not your friend when you start to workout.
Please mistakenly say "Muscle weighs more than fat" and that's not true. 1 lb = 1 lb. The scale doesn't care WHAT that lb is - a lb is a lb on the scale.
There's so many different factors with women and weight. Time of the month? A week before your cycle, the body will begin to retain water and depending on your body, it can hold on to it through your cycle.
You also want to make sure the quality of the food going in is top notch! We take more care of our hair and teeth than we do into the fuel that we put into our bodies. White carbs, high fats, high sugars, all of that will not help you - and most importantly PROCESSED foods. Skinny Cow is one of the worst ice creams out there and yet people eat it because they think it's a healthier option.
I have a great group on Facebook that has recipes we've collected from other users and from the web if you'd like to join - we are a large group of supportive people. I know your struggle. I've been there and started that group to help see others reach their goals of making this the last battle as well. I never thought I'd go from 194 to 126 but here I am. And I didn't starve! I did it slowly and healthy. And I've kept it off. Nutrition is 70%, Exercise is 20% and Sleep is 10% (they all must be in line to make your journey complete).

www.facebook.com/groups/fitnessfoodies/

Cheryl

kcoftx

The scale is only one tool.

Tool 2: Take beginning pictures in some kind of form fitting clothing that you can put on again later to remeasure using the same poses from your beginning picture. Take progress pictures maybe once every 2 months or so. We get fooled by the mirror but pictures side by side are easier to see. If you add strength training to your routine, you'll get more noticeable results as well. Be aware though, for some, it can take awhile to really see your first initial results. Don't worry. Keep working.

Tool 3: How do your clothes feel?

Tool 4: measuring tape. Look online for a good explanation about how to take body measurements. Measure yourself about once a month or so.

Tool 5: body fat test. Ask your gym for a body fat test. Like the scale, cailipers aren't the most reliable tool, but it does give you something to show as you aim your way down.

Mostly, however, weight loss begins in your head. You have to become educated about it. You have to start working on developing a healthier attitude and relationship with food and exercise. It's important to understand that this is for the long haul and about changing how you live your life. It's not temporary. It's not easy, but done right, over time you will gain skills that can last a lifetime, if you work on the THINKING part of your weight loss journey. It's not just about logging, picking foods, weighing and moving. It's about thinking about your patterns, why you have them, what you can do to change them, how to work with your natural tendencies but in a way that is more productive and healthy, and how stress and emotions can play a part and what will you do to work around that. You have to change the head part to truly be successful during maintenance. It's not an overnight process. The beauty of it though is the more you reflect, the more you think about what you are doing, the more you go back and look at your data over time, the more you educate yourself, ask yourself questions, and learn what you are doing, the more you will really learn about yourself and THAT my friend is where the real change happens. Doing things by rote, won't completely cure the cause if you aren't examining the cause. But it starts with small steps. Right now the mental barrier, for example, is your unhealthy expectations about how fast weight loss happens and your relationship to the scale. Start thinking about that as your first reflective exercise. Start reading. Start telling yourself you can do this and believe it.

Another thing I want to share with you is that you can't panic here. You will be doing this for a long time. A lifetime. If you quit, you'll regret it. It's far better to keep going and take a long time than it is to quit and wish 5 years from now that you hadn't done that. Just do it. Commitment means you recognize that you WILL do this. You are fully capable of doing this. You will do what it takes to make it happen. That happens gradually but it takes determination. It takes loving yourself enough to work on it daily. Stop entertaining the thought of giving up. That is no longer in your vocabulary. You WILL DO IT. If you have a bad moment, forgive yourself and move on. DO analyze what you are doing over time to note any really repetitive behaviors but this is not about a single point in time. This is about an overall gradual change from the mental part to the fueling your body part to the moving your body part. ALL of it is connected.

Breathe. Relax. Educate yourself. Be passionate and excited because you are embarking on a journey that may take time, but will yield results if you just work on it. Soak it all up. Don't panic. That's unproductive. Work on those mental games your mind plays on you. Learn how to have a healthy relationship with the whole process.

YOU CAN DO IT!

yoovie

Pick out a pair of sexy *kitten* jeans, or some badass goal outfit that is just too small for you right now.

Nailgun that sucker to the wall.

Aim for it.

Start by taking your measurements today.
Record them for yourself.
Tell yourself these facts:

Your weight will fluctuate daily.
Your body will retain water and swell or bloat on occasion while it heals from the changes you've put into motion. Liek a little kid gets a lil fluffy right before a growth spurt.
In general, most of us lose weight really fast in the beginning- but after the first few months or less- you're going to probably fall down to losing about 4-6 pounds a month for a while. This is supposed to happen, its not a plateau.
If you dont drink water, this process wont happen as smoothly.
Accept that this is going to take a long time.
Accept that it taking a long time is good because you know the effects will last AND you're skin wont get all droopy from losing too fast.
Work on other areas of your overall health and happiness at the same time so that lack of progress on the scale wont feel like total failure.
Work on your skin, teeth, fingernails, balance, bills, organization, your own personal style to rock when you hit goal weight, adventures you might want to take, 5Ks you may want to run, exploring creative endeavors, loving your body, and showing yourself love by doing the things you love to do.

Prepare yourself for the long run. Now. Or be one more that quits out of frustration. Good luck.

adrian_indy

One time, I lifted my butt off at the gym. That night we went out to eat....and earlier in the day I had eaten at Chick-Fila. I was under my caloric goal and ate extremely healthy that day. The next day I had gained 5 pound. Why?

A: Because the body retains fluid to repair muscles
B: Food when we eat out has tons of sodium...which retains water.

hedgiie

simple fix for this is not to step on the scale often. try every 8th days from the last time you weigh. steping on the scale can cause psychological stress to you, for which you expect too much every time in a short period span of time.