How do you stay motivated when you don't see any results?
ebeever115
Posts: 42 Member
I'm frustrated, to say the least. In the last 8 months, I've gained 20 pounds. Before that, my highest was 197. I was determined to never cross the line of 200 pounds. So I buckled down and lost 15 pounds. Well, apparently my determination was not enough. At the beginning of January, I stepped on the scale and weighed in at 203.1. I cried. I was so angry and disgusted with myself.
For the past 6 weeks, I've exercised every day. During the week, I get up at 4:30 every morning to make sure I get my workout in before I go to work. I've been doing a combination of walking outside, using the elliptical, walking on the treadmill (varying incline and speed to get my heart rate up) and using free weights. I'll also do various other aerobic/cardio workouts at home if I can't get to the gym like jump rope and jumping jacks. I work a desk job but I still make sure I get 10,000+ steps a day.
I've cleaned up my diet. Focusing more on lots of veggies, lean proteins and healthy grains. I've really reduced the processed foods and added sugar. I drink a gallon of water a day. If I need some caffeine, I do green tea with honey instead of my coffee with creamer. I've never been a soda/tea drinker.
Y'all...the scale hasn't moved. At all. Yes, my jeans fit slightly better. And I wholeheartedly agree that the scale shouldn't matter. I get it. But when you work so hard and that number doesn't change at all (in fact, it goes up sometimes), it really takes the wind out of your sails, so to speak.
And yes, I know that tracking every bite that goes into my mouth will help. But I'm the type of person that I need to track every little crumb so my food log is 100% accurate and I'll drive myself insane.
However, I'm back to MFP. Again. I'm going to try to keep a fairly accurate food log without obsessing over it.
So I guess my question is (now that I'm done venting)...how do you stay motivated when you aren't seeing results? Any suggestions to get out of this rut?
For the past 6 weeks, I've exercised every day. During the week, I get up at 4:30 every morning to make sure I get my workout in before I go to work. I've been doing a combination of walking outside, using the elliptical, walking on the treadmill (varying incline and speed to get my heart rate up) and using free weights. I'll also do various other aerobic/cardio workouts at home if I can't get to the gym like jump rope and jumping jacks. I work a desk job but I still make sure I get 10,000+ steps a day.
I've cleaned up my diet. Focusing more on lots of veggies, lean proteins and healthy grains. I've really reduced the processed foods and added sugar. I drink a gallon of water a day. If I need some caffeine, I do green tea with honey instead of my coffee with creamer. I've never been a soda/tea drinker.
Y'all...the scale hasn't moved. At all. Yes, my jeans fit slightly better. And I wholeheartedly agree that the scale shouldn't matter. I get it. But when you work so hard and that number doesn't change at all (in fact, it goes up sometimes), it really takes the wind out of your sails, so to speak.
And yes, I know that tracking every bite that goes into my mouth will help. But I'm the type of person that I need to track every little crumb so my food log is 100% accurate and I'll drive myself insane.
However, I'm back to MFP. Again. I'm going to try to keep a fairly accurate food log without obsessing over it.
So I guess my question is (now that I'm done venting)...how do you stay motivated when you aren't seeing results? Any suggestions to get out of this rut?
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Replies
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do you weigh every piece of food on a food scale? that's number one to stay consistent.7
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No I do not. Like I said, I will become obsessive and drive myself crazy if I do that and I'm trying to avoid that! I've done that before and it starts to take over my life when I do it.3
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simply, you are eating more than you think. I'm not being mean, it's just a fact. Weight loss ALL comes from DIET. Exercise is great for fitness, but has basically zero to do with losing weight.16
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I do write down everything I eat every day though. So I do have some level of accountability. I just don't know the exact protein, carb, etc count of every little thing!2
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You aren't losing you are building a stronger leaner body. Muscle weighs more than fat. Don't let that discourage you I'm in the same boat right now!! I've lost 100lbs 3 separate times!! Have a kid gain it back....rinse and repeat!! I feel ya!! Keep at what you are doing. Build this routine and the results will be lasting life changing habits!! This isn't a diet that ends it's a life style your changing for forever!! You got this!! The scale will come around in time!! Feel the success in your body!! You can move more for longer healthy food tastes better and you start to crave it!! Don't let the scale be the judge of success it is a tool and that is all!! I needed to say all this today!! For me too thank you for sharing!!4
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ebeever115 wrote: »I do write down everything I eat every day though. So I do have some level of accountability. I just don't know the exact protein, carb, etc count of every little thing!
the macros don't matter all that much, calories do.....if you have a food scale , give it a try for a few weeks and see if that improves your results. It should. I would have never had the success I did without one and I'm not obsessed by it, it's just another tool. One other thing, don't always rely on entries from the food database, always double check with other sources.7 -
Motivation is overrated in weight loss. It’s too unreliable to sustain us for long. We have to find a way to keep moving ahead even when it doesn’t feel good.
I think weight loss is mostly about problem solving and persistence. We need to fiddle with the numbers until we get a downward trend, and then we have to live with it.
I was able to get to goal when I fully embraced tracking. I think it it’s the best weight loss tool by a big margin.
Looking at your post, how are you going to find a way to live with tracking? How long have you stayed with it in the past? It does get easier as we build up a data base of our favorites. But can you accept that there are going to be gray areas? The good news is that calorie counting doesn’t have to be perfect to work so long as it’s consistent.
Calorie counting works. It’s based on how our bodies are designed. Keep at it and you’ll get it. Good luck.14 -
ebeever115 wrote: »No I do not. Like I said, I will become obsessive and drive myself crazy if I do that and I'm trying to avoid that! I've done that before and it starts to take over my life when I do it.
This is your problem--right here. You are not in a deficit. It doesn't matter that you're writing things down, eating healthy, ..... Exercise will not pull you out of gaining if you're eating in excess. Your body needs tote calories to function everyday, if you are eating more--you'll gain. So....there are many ways to lose without counting, you can checkout the multiple threads on that. Most of us just find it easier and more precise to have a digital food scale and weigh and measure everything. I've been doing it for 7 years. Now it's up to you. You're spinning your wheels and I'm sorry about that. Whatever you decide. Good luck.10 -
If tracking is off the table, have you tried intermittent fasting? In the big picture it’s a search for limits we can live with. Limit portions, limit time to eat, or limit food choices. Or any combination. There seem to be only so many possibilities.5
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Some days I just have coffee for breakfast, then combine breakfast and lunch into brunch, have a protein shake in the afternoon, exercise at dinnertime to kill my appetite somewhat, and try to eat just a small dinner. What kills me is the late evening cravings.
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You're not eating at a deficit, plain and simple. All the healthy eating in the world won't make up for consuming more calories than you need. If you're not prepared to track properly, you need to at least make a concerted effort to cut back on portion sizes to reduce your calorie intake.
What keeps me motivated when I'm not seeing scale loss results is knowing that my calorie intake is completely on point (because I track pretty much every crumb), it's therefore likely a water weight issue, and it will sort itself out in due course.8 -
To answer the OP question, i try to make 'the process' the motivation and not the scale. So reflecting on whether i've eaten well or exercised ok each day.
So my motivation is to get a healthy tick in my chart for each day, or each week (and the scales can do what they want because if the process is happening the scales will comply eventually, and if not and i'm not happy then i need to change the process). At least this way you can 100% control whether you achieve your aims or not.4 -
My thoughts. Are you eating ENOUGH? When I get really strict about my food, I find I don’t eat enough. As soon as I increased my calorie intake by 200 the weight started to drop. So really look at how much you’re eating and are you eating enough?4
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Good for you for all the changes you have done and the commitment you have shown! Getting out of bed early to exercise-WOW! If you keep doing what you have been doing the scale will follow. You have got this! You are dedicated! Keep up the great work!3
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I think you are on the right track. You are moving more and making better food choices. Keep going in the right direction and give it time. Maybe join a few groups on mfp, keeps me focused and I feel like I have a team behind me.3
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Why do you have late night cravings?
I can’t answer for you, but I can tell you what happens to me.
If I don’t have protein soon after I wake up, I play catch up all day. I keep getting hungrier and hungrier all day long, and by bedtime, I’m really hangry!
@88olds suggested intermittent fasting, so obviously he doesn’t have the same problem.
So what’s your story?
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Thank you to everyone who took the time to respond to my post, I appreciate it. I'm going to reevaluate what I'm eating every day, regarding both portion amount and calorie count.
And corinasue1143, I'm the same way! If I don't have a good protein filled breakfast, I want to snack all day! Luckily I don't have issues with late night cravings/
Just gotta keep moving forward and making positive changes.
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...have you all forgotten what happens at the beginning of the journey???? You count it all track it all and bust your *kitten* and the scale does the opposite of what you want for the first few weeks. Sometimes longer. She flat out said she is seeing results in her clothes!! That means what she is doing is working!! I've done this 3 separate times!! Each time is the same. Measure your body!! Look for positive results in all areas not just the scale!! I can run faster and longer....the scale doesn't agree but that doesn't mean I'm not doing what's right!! Seems to me yall have been kinda mean to this lady!! I think she is doing great and needs to keep it up!!! Progress doesn't happen over night it takes time. Thyroid condition and other body ailments can change the way anyone's body loses or gains. Guess y'all forgot where you came from in all this. The beginning you have to fight without visual results and sometimes it takes time to get that scale to fall in line!!! REAL LIFE!!-1
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Be_theBest_Me wrote: »...have you all forgotten what happens at the beginning of the journey???? You count it all track it all and bust your *kitten* and the scale does the opposite of what you want for the first few weeks. Sometimes longer. She flat out said she is seeing results in her clothes!! That means what she is doing is working!! I've done this 3 separate times!! Each time is the same. Measure your body!! Look for positive results in all areas not just the scale!! I can run faster and longer....the scale doesn't agree but that doesn't mean I'm not doing what's right!! Seems to me yall have been kinda mean to this lady!! I think she is doing great and needs to keep it up!!! Progress doesn't happen over night it takes time. Thyroid condition and other body ailments can change the way anyone's body loses or gains. Guess y'all forgot where you came from in all this. The beginning you have to fight without visual results and sometimes it takes time to get that scale to fall in line!!! REAL LIFE!!
Nobody is being mean to her. We are sharing what works or has worked for us. I lost a good portion of my weight the first few weeks and months. I weighed every thing that went into my mouth. It works! that is facts, not meanness. Do you want solutions or cheerleading?9 -
nighthawk584 wrote: »Be_theBest_Me wrote: »...have you all forgotten what happens at the beginning of the journey???? You count it all track it all and bust your *kitten* and the scale does the opposite of what you want for the first few weeks. Sometimes longer. She flat out said she is seeing results in her clothes!! That means what she is doing is working!! I've done this 3 separate times!! Each time is the same. Measure your body!! Look for positive results in all areas not just the scale!! I can run faster and longer....the scale doesn't agree but that doesn't mean I'm not doing what's right!! Seems to me yall have been kinda mean to this lady!! I think she is doing great and needs to keep it up!!! Progress doesn't happen over night it takes time. Thyroid condition and other body ailments can change the way anyone's body loses or gains. Y'all are some *kitten* holes!! Guess y'all forgot where you came from in all this. The beginning you have to fight without visual results and sometimes it takes time to get that scale to fall in line!!! REAL LIFE!!
Nobody is being mean to her. We are sharing what works or has worked for us. I lost a good portion of my weight the first few weeks and months. I weighed every thing that went into my mouth. It works! that is facts, not meanness. Do you want solutions or cheerleading?
Sometimes you need a little solutions and cheers. Sometimes it helps to hear you are making progress when the scale says your not!!! Men always shred right away and I did too the first two times I lost weight......then thyroid became a raging *kitten*!!! This time...the beginning has been a *kitten*. Eating right measuring my portions drinking my water doing my cardio and killing my workouts....scale goes up then flat then up then down....took almost 2 months this time to see it move....you had to flat out say.....I'm not being mean....that is a tell that it was kinda rude.....y'all remember this is different for everyone!! Don't hate the way I share my success and support!! That whole dislike button is a crock of *kitten* y'all!! Your opinion and process is valid no matter what anyone else says!! I'm sure you had a few cheerleaders along the way that made success a lot easier during the times of struggle!!! It ain't always just about what you put in....it's about how your mind processes what's happening in your body!! This journey is more mental than physical!! All day!!!1 -
Maybe in addition to the advice about better tracking, take some body measurements too, and recheck those every month or so. You might be making fitness changes other than the scale.4
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I saw where you said your clothes felt a bit better. Hold tight to that victory. A food scale and portion check is good but you seem to have that. You are stepping/exercise. Hang on and keep on. (Are you eating enough?) Take the weekend off from weighing you and just breathe and enjoy things you like to do. Can't advise on thyroid b/c I don't have one. But do not give up -- time will be a friend.
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ebeever115 wrote: »No I do not. Like I said, I will become obsessive and drive myself crazy if I do that and I'm trying to avoid that! I've done that before and it starts to take over my life when I do it.
There are a couple of different ways to approach this.
First, on the motivation question... Motivation is fleeting. Literally no one ever stays motivated Focus on creating easy, healthy habits that make it easier for you to be in a deficit. Don't rely on behaviors that are a constant struggle, focus on finding ways that are easy for you. Tackle one thing at a time. Keep trying to figure out WHY one thing moves you forward and something else doesn't. Forget about doing the "right" thing, and keep adding the smallest possible step forward you can make. Think of yourself as a science experiment. Get motivated by creating each new habit, the scale will follow.
Consider the possibility that if you stop trying to be perfect overall, it might make logging & counting easier and less likely to become obsessive. Having said that, logging is not for everyone, so if you can't, you can't.
If you don't lose weight over more than 6-8 weeks, you aren't in a deficit, it's just that simple. That means you need to eat a little bit less. If you can't strictly log, you'll have to find other ways to do so. And it might require more trial and error because there's more guessing involved, but if you're patient and methodical you can make it work.
I hope something in there will help, just keep taking baby steps forward.7 -
Be_theBest_Me wrote: »...have you all forgotten what happens at the beginning of the journey???? You count it all track it all and bust your *kitten* and the scale does the opposite of what you want for the first few weeks. Sometimes longer. She flat out said she is seeing results in her clothes!! That means what she is doing is working!! I've done this 3 separate times!! Each time is the same. Measure your body!! Look for positive results in all areas not just the scale!! I can run faster and longer....the scale doesn't agree but that doesn't mean I'm not doing what's right!! Seems to me yall have been kinda mean to this lady!! I think she is doing great and needs to keep it up!!! Progress doesn't happen over night it takes time. Thyroid condition and other body ailments can change the way anyone's body loses or gains.Guess y'all forgot where you came from in all this. The beginning you have to fight without visual results and sometimes it takes time to get that scale to fall in line!!! REAL LIFE!!
This has not been my experience.4 -
Be_theBest_Me wrote: »nighthawk584 wrote: »Be_theBest_Me wrote: »...have you all forgotten what happens at the beginning of the journey???? You count it all track it all and bust your *kitten* and the scale does the opposite of what you want for the first few weeks. Sometimes longer. She flat out said she is seeing results in her clothes!! That means what she is doing is working!! I've done this 3 separate times!! Each time is the same. Measure your body!! Look for positive results in all areas not just the scale!! I can run faster and longer....the scale doesn't agree but that doesn't mean I'm not doing what's right!! Seems to me yall have been kinda mean to this lady!! I think she is doing great and needs to keep it up!!! Progress doesn't happen over night it takes time. Thyroid condition and other body ailments can change the way anyone's body loses or gains. Y'all are some *kitten* holes!! Guess y'all forgot where you came from in all this. The beginning you have to fight without visual results and sometimes it takes time to get that scale to fall in line!!! REAL LIFE!!
Nobody is being mean to her. We are sharing what works or has worked for us. I lost a good portion of my weight the first few weeks and months. I weighed every thing that went into my mouth. It works! that is facts, not meanness. Do you want solutions or cheerleading?
Sometimes you need a little solutions and cheers. Sometimes it helps to hear you are making progress when the scale says your not!!! Men always shred right away and I did too the first two times I lost weight......then thyroid became a raging *kitten*!!! This time...the beginning has been a *kitten*. Eating right measuring my portions drinking my water doing my cardio and killing my workouts....scale goes up then flat then up then down....took almost 2 months this time to see it move....you had to flat out say.....I'm not being mean....that is a tell that it was kinda rude.....y'all remember this is different for everyone!! Don't hate the way I share my success and support!! That whole dislike button is a crock of *kitten* y'all!! Your opinion and process is valid no matter what anyone else says!! I'm sure you had a few cheerleaders along the way that made success a lot easier during the times of struggle!!! It ain't always just about what you put in....it's about how your mind processes what's happening in your body!! This journey is more mental than physical!! All day!!!
Now--hope you've calmed down. I think the OP wants to be a success at losing weight, therefore we are all trying to help her figure out her problem and nudge her in the right direction. Cheers and hugs will not solve her problem. Sometimes you need to change things up. You do you and good luck, by the way.6 -
This isn't coming from the most experienced source, granted, but I've found once I've strictly tracked for a few weeks, you just learn what your meals are totalling, especially if you eat the same meals most days. Therefore you don't necessarily need to "track" every single day on here. At least you'll know roughly where you're at without being too strict with it.3
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Sadly I have limited motivation and it is fleeting. I have to instead lean on habits and rules. For me the rules are
1. Log everything
2. Weigh all solids
3. Measure all caloric liquids
4. Use a weight trending app like libra so i see trendlines weigh daily except during TOM
5. Remember it took me decades to gain it it can be slow loss as long as stays off
6. No more then 1 day over in a row
7. Remember what happens 95% of time is where you will be
8 drink a glass of water every morning
Now are these rules perfect for you perhaps not but lean on habit and rules as motivated is not strong enough2 -
ebeever115 wrote: »No I do not. Like I said, I will become obsessive and drive myself crazy if I do that and I'm trying to avoid that! I've done that before and it starts to take over my life when I do it.
If you really think it will be a stressor on you, there are other options. You said you are writing down everything, so you can cut back a little from that. The problem is that you don't know as well what the actual number is, so there's more risk that you are jumping too conclusions and actually cutting back when there's no need to.
Usually weight loss happens immediately, but depending on the time of the month when you started, adding exercise, other weird things, sometimes the scale just bounces around.
One way to be patient -- I did this when I started and was superstitious that it wouldn't work -- is to focus on the things you feel like you are in control over (like the exercise, the tracking, the positive steps to eating better) and the benefits they bring you independent of the weight loss. The weight loss will come (and if you are still stalled in a couple of weeks, go through your logs and cut back some more).
If you can get your head around the scale and logging, though, that can make it easier. It all depends on how it affects you.3 -
If you trust your habits are good ones and will move you towards weight loss (smaller portions, tracking food, drinking water, moving more, staying at your calorie target) you have to reward yourself for doing the actions. Reward the PROCESS and not the eventual result. It’s hard to wait for the long term reward of weight loss, but if you perform your good habits day-in-day-out for two weeks, you should reward yourself in the short-term too. New clothes, new music, nice massage, trip to the beach. Doesn’t have to be big, but it should be special and motivating. And do this every two weeks, as you slowly add a few more good habits.
If we focus more on the process and the day-to-day actions, and stop being derailed by the impatience of wishing we were already done with weight loss, we will see better results and be more likely to maintain those habits and the eventual weight-loss they help us achieve. We’re practicing for maintenance, when the scale numbers won’t be going down every day but we’ll still be doing those good habits because we know from experience that they will make us feel better and be healthier in the long-term.7 -
snowflake954 wrote: »Be_theBest_Me wrote: »nighthawk584 wrote: »Be_theBest_Me wrote: »...have you all forgotten what happens at the beginning of the journey???? You count it all track it all and bust your *kitten* and the scale does the opposite of what you want for the first few weeks. Sometimes longer. She flat out said she is seeing results in her clothes!! That means what she is doing is working!! I've done this 3 separate times!! Each time is the same. Measure your body!! Look for positive results in all areas not just the scale!! I can run faster and longer....the scale doesn't agree but that doesn't mean I'm not doing what's right!! Seems to me yall have been kinda mean to this lady!! I think she is doing great and needs to keep it up!!! Progress doesn't happen over night it takes time. Thyroid condition and other body ailments can change the way anyone's body loses or gains. Y'all are some *kitten* holes!! Guess y'all forgot where you came from in all this. The beginning you have to fight without visual results and sometimes it takes time to get that scale to fall in line!!! REAL LIFE!!
Nobody is being mean to her. We are sharing what works or has worked for us. I lost a good portion of my weight the first few weeks and months. I weighed every thing that went into my mouth. It works! that is facts, not meanness. Do you want solutions or cheerleading?
Sometimes you need a little solutions and cheers. Sometimes it helps to hear you are making progress when the scale says your not!!! Men always shred right away and I did too the first two times I lost weight......then thyroid became a raging *kitten*!!! This time...the beginning has been a *kitten*. Eating right measuring my portions drinking my water doing my cardio and killing my workouts....scale goes up then flat then up then down....took almost 2 months this time to see it move....you had to flat out say.....I'm not being mean....that is a tell that it was kinda rude.....y'all remember this is different for everyone!! Don't hate the way I share my success and support!! That whole dislike button is a crock of *kitten* y'all!! Your opinion and process is valid no matter what anyone else says!! I'm sure you had a few cheerleaders along the way that made success a lot easier during the times of struggle!!! It ain't always just about what you put in....it's about how your mind processes what's happening in your body!! This journey is more mental than physical!! All day!!!
Now--hope you've calmed down. I think the OP wants to be a success at losing weight, therefore we are all trying to help her figure out her problem and nudge her in the right direction. Cheers and hugs will not solve her problem. Sometimes you need to change things up. You do you and good luck, by the way.
No cheers and hugs don't make the weight come off but sometimes the struggle isn't in the process it's in the way your mind deals with that process!! Not everyone can just stick to a plan with no results. That's hard for emotional eaters and food addicts!! Whether you want to admit it or not sometimes we all need someone telling us you got this keep at this stage until you feel strong enough to press to the next subtle changes are the sustainable win!! Yes you will shred weight if you slice calories and drink water....that's great. Sweat it out lose it fast ...then what go back into life and your gaining immediately. No....that is not how everyone can or should do it. If you see changes in your clothes the way you feel but the scale isn't moving....means your on the right track. Period the scale moves with salt bloat and different foods we eat!! The scale can vary 10lbs a day!! That is a crazy swing to base your success on!! It is a damn tool!! I have weighed daily, weekly monthly. The scale still lies!! Sometimes when I get on that scale I need a meeting with my therapist after!! It's a mind melt!! Seriously y'all sometimes people just need to hear keep going winner you rock! Cause if I feel that way....someone else out there does!! Just cause you don't need a cheerleader or support doesn't mean others don't too. When someone asks for advice that's all they want they don't want to be picked apart and told their hole process is wrong. Even if it is. We are forgetting the human element here and our needs as a people to be accepted and feel like we are not alone......0
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