i am soo frustrated this morning :(

sorry do you know how to change kg to stones please?

What's a stone? Translation to Canadian please?

hey guys..

week 3 of my diet has started... i weigh myself once a week..
started at 188.4lbs. last week i had 183.6 i was eating good excersing and it was fun.
i was sooo motivated this last week hoping for a nother 4-5 pounds.. BUT NOTHING,,
i weight the same as i did last week.. WHY! I worked out everyday... and watched what i ate and all...

this is not a good start in to the new week

You've only just begun. This is not a race. Diets do not work, THIS is a lifestyle change. You may not lose every week, but as long as you continue to make healthier choices it will come off.

^^^^^^^^^^
THIS!
Stay motivated and keep punching.
Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
Thomas Jefferson

Don't let the scale de-rail your long term goals!! There are many reasons that the scale didn't move, but what is a fact is that you made healthy choices last week and you will make healthy choices this week. Remember you are creating a new life style and success comes in steady, consistent changes. YOU CAN DO IT!!!

hiya iv just started week 3 and iv lost 5 pounds over ther last 2 i dont have cheat days i get the choclate cravings and the fatty foods craving but i just go and make myself busy or have a glass of water because if i start eating them again il not stop. i find it very hard to loose weight and have usally given up by now but i havent and i feel so proud of myself for sticking to it. this week im trying to exercise more . dont feel down because you,ll only feel worse if you go off track and be pleased that you dident put any weight on

After 50lbs of loss I can tell you an important fact.
Throw away everything you have been conditioned to think about weight loss and make it very simple.
If calories in is less than your break even amount you are losing fat.
If you let your scales rule your life you are in for some big disapointments and some big highs.
Weigh only once a week and realize retention changes according to how much muscle is added from excercize and how much fat is lost.
Adjust your mentality to the long term and stay with it. Do this to change your life not go on a diet. Losing the weight will happen then you have to keep it off which will be even harder than what you are doing now.
When you get smart enough to know that and totally believe in the fact that if you cut calories you lose weight you will smile when you weigh and dont get a loss. Its just the nature of your body. I have gone 10 days on 800 calories a day and not lost weight and then all of a sudden 3 lbs drop off. Those scales are reading water weight, muscle gain, etc. You are losing at a steady rate but your scales absolutely will not read that way.
Hope this helps someone.
Dan

Hang in there. It's early in your journey. I lost 30 pounds using a food diary 6 years ago. I have put on 10 pounds since my low, and and just trying to take those pounds back off. But I found in my initial journey that it was helpful to me to weigh every morning. For me, it helped me understand how my body bounces around on the scale. Water, sodium, liquids, fats....all the combinations as well as how well and long I sleep, play a role in my weight. If you didn't go down on the scale from last week, but didn't go up, I'd say it's a win! You've probably bounced around that number all week.

Keep it up. Life long challenges and decisions. You can do it!

You really should do both strength training and cardio. I have a fitness trainer who works with me and she has me doing 30 min. cardio and 30 min. or more weight training. Just stay on track and be positive.

"Overview (why I'm posting this)
Over the course of about 7 months on here, I have seen many people suceed, I have also seen some drop off the map. I expect this is because some succumb to the demon that is temptation, and some to the devil that is dissapointment. I wanted to give a few "heads up"s to both new commers and vetrans to the site. Some may know already, some may not. But either way, if this helps anyone to set more realistic goals in their own head, I feel like it has done it's job.

Phase 1. The start of a brand new day! (or week, or month, or year)
Expectations are sky high, usually so is motivation and intentions. This is where most people lose the most weight. At the start it's not uncommon to see 4 to 8 lb losses per week. The reasons for this are mostly (sorry to disappoint) water weight. You drop excess water quickly, and you can have up to 5 lbs of water weight. The next biggest reason is the fat that is right next to the blood vessels, the stuff that you put on in the last month or three, it will melt like butter usually.

Phase 2. Reality setting in.
At about week 3 to a month or so, people suddenly realize that they are no longer dropping 8, 6, or even 4 lbs a week. This is a crutial phase in your journey. Expect this, it is natural. You have shocked your body by changing both eating habits and exercise routine. Now it has had a little while to become used to the new lifestyle, it's going to compensate. Your body still doesn't believe it's permenant yet, so it will still try to store some fat, so now that it knows how to regulate it's new metabolic levels, it tryies to store fat in earnest. It's not uncommon for people to hit a wall here, no loss for weeks. Expect this as well.

Phase 3. The routine.
At about 2 months or so, your routine is pretty much set, your body is beginning to believe that you really want to STAY the way you are going now. You will start to see more consistant (but lower, usually 1 to 2 lbs a week) loss, also, you should start seeing some muscle tone (depending on how much you had to lose in the first place). If you stop to think, you should realize that you have improved dramatically in your exercise levels. If you do cardio, you should notice how much longer and harder you can work. This is important to realize as it is just as big of an indicator as weight loss. Also, by now you may notice that your clothes no longer fit right. This is also very important. The weight may not be falling off anymore, but you are becomming a smaller person. Weight is arbitrary, if you are building muscle (which your body is doing at a furious pace by now) you won't notice huge losses, but you will notice wholesale changes in the mirror!

Phase 4. Really digging in.
This is where the second wall can happen. You're probably at between 3 and 4 months by now, and if you have gone this far, you feel like you have already suceeded. This is where many people stumble. they are tired of the routine, tired of eating different things from all their friends, limiting their alcohol intake. Basically the shine has worn off. this is when your really need to plant your feet. Maybe change up your exercise routine, make a concentrated effort to find different, but still nutritional food. Talk to people. And examine how far you have come. At this point, no matter how much external motivation you receive, it's all about believing in yourself!

Phase 5. End game.
5 or 6 months in you are probably working on that "last 10 pounds". This can be discouraging for many as it is a slow burn. Remember, your body probably feels like it is where it needs to be, your brain might think you need to lose 10 more, but your body is quite proud of itself now, it feels like it has "Done enough" and it wants to stay RIGHT HERE. The body LIKES to have a little fat around just in case, especially for the ladies (sorry girls, it's just human physiology). If you feel like you still need to lose it, prepare yourself for some guerrila warfare against your body. Design an exercise regimen that is very dynamic, forget the "same thing every day". Make a plan that challenges you both physically and mentally. Make sure you give yourself a day off here and there to just veg. And by all means, remember, muscle burns fat at rest. So get some weight or resistance training involved.
The last 10 may take 3 to 6 months to lose. I know nobody wants to hear that, but it's true. And forget the idea of increasing your calorie deficite, healthy bodies need good nutrition, your body no longer has the fat reserves to handle the large deficites you could when you were 30 40 or 50 pounds overweight. Better to make it a 3 or 400 calorie deficite (NET, please count your exercise calories too!). It may take a bit longer, but your body will like you for it. Plus it feeds those new muscles and keeps them burning fat, keeps your skin healthy (elasticity is important when you want those places that were stretched out to "snap back") and keeps you from getting head aches and depressed.

Conclusion:

this is what I have learned, not just from my journey, but from others as well on here. It saddens me sometimes to see people hit one of these stages and not recognize it for what it is, a part of the process. If we all can have realistic expectations, then we are more prone to win the fight and stay healthy in the long run. Note that some people will hit these stages harder then others, some may take longer, but for the most part, this is the rule that the exceptions will come from. "

Wow, are we twins? LOL this was my 3rd week too and I had been loosing pretty well 6 one week, 3 the next then this week I was the same! I was sooo sad, but I had ate really late the night before at 1 am- and I weighed at 8 am the next morning, I figured it has to be water weight- I always weight after not eating at least 10 hours. SO I went for a jog - sweat it out and didnt drink and still went pee like 3 more times and re-weighed and I was down 1.5 lbs. Hey it was something right! Remember that eating a lot of sodium will retain water and if your not weighing at the same time every day it will almost always be diffrent- keep at it. I always put to much emphasis on the scale and that what has caused me to quit- and only get worse. You only have two options - keep going and eventualy see the results- or quit and gain back the weight you lost plus more- KEEP PRESSING!!!!!!!!!!!!!!!!!!