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Post by Yubon Peatlejuice on Aug 12, 2015 18:55:12 GMT
For me, working out is the WORST way to lose weight because I am always ravenous after a workout and end up eating too many calories for the day. For me, to maintain my weight I know I need to walk 10,000 steps a day and not go over 1500 calories. I eat whatever I want as long as I know what the calorie content is.
It's possible that working out is making you eat too much. You really need to keep track of calories. Losing weight is about 80% diet and 20% activity.
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freebird
Drama Llama
'cause I'm free as a bird now
Posts: 6,927
Jun 25, 2014 20:06:48 GMT
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Post by freebird on Aug 12, 2015 18:58:17 GMT
If you keep up at that rate, in one year you'll have lost 35 pounds. That's pretty good!
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Dalai Mama
Drama Llama
La Pea Boheme
Posts: 6,985
Jun 26, 2014 0:31:31 GMT
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Post by Dalai Mama on Aug 12, 2015 19:00:48 GMT
Dalai Mama, but in that case you would lose weight. If you burn more than you are eating and losing fat you would lose weight. If you are buying fat while building muscle you can lose inches but not pounds. I missed that you didn't lose weight.
You can absolutely lose fat and gain muscle at the same time, while staying at the same weight - but that would be done at close to maintenance calories, in which case I would question your deficit - How did you measure your food intake? Scale? Measuring cups? How did you measure your calorie burn? HRM? Database?
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valincal
Drama Llama
Southern Alberta
Posts: 5,768
Jun 27, 2014 2:21:22 GMT
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Post by valincal on Aug 12, 2015 19:01:03 GMT
Also, it takes ages to put on discernible muscle mass. Only a pound or two per month of lifting heavy.
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Dalai Mama
Drama Llama
La Pea Boheme
Posts: 6,985
Jun 26, 2014 0:31:31 GMT
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Post by Dalai Mama on Aug 12, 2015 19:06:36 GMT
Also, it takes ages to put on discernible muscle mass. Only a pound or two per month of lifting heavy. Tell me about it. I would say that I'm in the middle of a recomposition but it's more truthful to say I'm at the beginning of one. It's a long haul.
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purplebee
Drama Llama
Posts: 6,790
Jun 27, 2014 20:37:34 GMT
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Post by purplebee on Aug 12, 2015 19:14:55 GMT
Good luck with your weight loss journey. It's really hard,especially in the beginning. Why is it so easy to gain weight but so hard to lose??!! I'm back on track for two weeks now after a disastrous summer where I ate everything in sight. Starting to feel better and getting back in the swing of eating right and exercising. I really like MFP, it really helps me to monitor my food intake. Stay strong, you CAN do it!
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hannahruth
Pearl Clutcher
Posts: 2,688
Location: Adelaide, Australia
Aug 29, 2014 18:57:20 GMT
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Post by hannahruth on Aug 12, 2015 19:25:34 GMT
After all that hard work your loss seems insignificant but my way of thinking is a loss is a loss and as long have you don't put on any more you are doing well.
It is hard to loose weight but you have to remember you will not loose it in weeks when it has taken months and months to put on.
Sounds as though you are doing well, keep at it. Good luck.
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Post by originalvanillabean on Aug 12, 2015 19:30:12 GMT
So maybe just one pound, but how do your clothes fit? How do you feel?
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Post by monicad on Aug 12, 2015 19:51:07 GMT
It always takes me a good two weeks to start seeing changes. Also, make sure you're eating enough! Sometimes when people start trying to lose weight/get healthy, they drop their calories way too low which can backfire.
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Post by Prenticekid on Aug 12, 2015 20:26:14 GMT
The problem with the scale is that it makes you focus on only the pounds - to the point where you lose sight of plenty of positive things. Seriously, there are so many non-scale rewards that you get from eating healthy and exercising that it is almost silly to use the scale! In addition, many people take that number and assign it to themselves - as in I am "bad" or I am "good." And, in turn they feel miserable. If you focus on your non-scale victories, you'll feel better about yourself and that will help keep your momentum going.
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Post by littlefish on Aug 13, 2015 3:42:33 GMT
Progress takes time.
If the scale is stressing you out, don't use it, or reduce using it to once a week.
Make sure you are eating enough. Find a healthy calorie range (1200 is bogus and not nearly enough for an active woman, IMO) and fill it with clean, healthy foods.
You'll get there. Pinky promise.
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Post by iamkristinl16 on Aug 13, 2015 4:04:03 GMT
Progress takes time. If the scale is stressing you out, don't use it, or reduce using it to once a week. Make sure you are eating enough. Find a healthy calorie range (1200 is bogus and not nearly enough for an active woman, IMO) and fill it with clean, healthy foods. You'll get there. Pinky promise. I'm not sure if the comment above about 1200 calories was aimed at me or kit since I mentioned that in my post, but for me it isn't bogus. I sit down all day at my job, usually in a car so I'm not even walking around an office. I am a 40 year old woman who is barely 5' tall. There is very little difference between my BMR and TDEE. I was gaining when I was tracking and eating 1400-1500.
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raindancer
Pearl Clutcher
Posts: 3,095
Jun 26, 2014 20:10:29 GMT
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Post by raindancer on Aug 13, 2015 12:05:59 GMT
When you start working out (and even as you continue), muscles retain glycogen (carbs) to help with repair. For each gram of glycogen, your body also retains 3 grams of water. Keep in mind this is different from building muscle which is a slow process and very unlikely (with few exceptions) if you are eating fewer calories than you burn. I know a lot of people will recommend staying away from the scale but I actually weigh daily just so that I can get a handle on how my body reacts to changes in diet and exercise. YMMV. Not to mention our bodies cycle monthly with hormones, sometimes retaining water. You shouldn't worry too much about a 3lb fluctuation, though that's tough in the beginning! My best friend lost 35lbs, and at first 3lbs was everything, now that she has kept it off for over 4 years, she has a 3-5lb range she is happy to stay in before she starts to worry about it, because monthly she fluctuates that much anyway. Keep at it!
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Post by Susie_Homemaker on Aug 13, 2015 13:56:09 GMT
I disagree with those that say don't weigh yourself often. I do and it really helps. I see the scale go up, up then back down and ultimately it shows a lose. I don't know why it fluctuates so during the week but it does. I've been watching it week after week and now that I know the (semi) pattern I don't get freaked when my weight is up, it's expected. I've lost 10 lbs so I'm doing something right.
I've noticed that the earlier I eat dinner the less I weigh the next morning. Yesterday I weighted 143.0 after a light, early dinner the night before and today I weigh 143.8 after a later, slightly heavier dinner last night. I'm not freaking out about it bec it's my normal. It makes sense bec of the amount of digested food still in my body. When I sleep in on weekends my weight is usually at it's lowest when I roll out of bed at 9am instead of 6am. Monday is the day of my official weight recording and this has been working for me. Figure out what works for you, but don't freak out over the number on the scale. It can fluctuate wildly and this is normal!
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Post by scrapcat on Aug 13, 2015 15:39:05 GMT
I understand your disappointment, but you are actually on the right track. Just takes time. There are no quick fixes, only lifestyle adjustments.
Like others suggested, also make sure you are getting the right amount of calories for the workouts that you are doing and fueling up with proteins & nutrients. If you don't get enough your body actually starts to store and hold onto the fat and it will take a while to adjust as you gain more muscle.
If you are looking for an alternative to sugar in your oatmeal try honey or maple syrup. A natural sweetener, with other benefits as well.
I think eating adjustments are actually fun, I always try new things, like all those items in the produce section that you have no idea what it is. Pick one a week and find a good way to prepare it. It sort of becomes like a game to see what new stuff you can add to your diet. Any veggies can always be improved with a little olive oil and garlic!
Good luck in your journey.
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Post by maryland on Aug 13, 2015 16:15:34 GMT
Don't get discouraged! My friend is a physical therapist. He works out the right amount, watches what he eats, but he still has trouble with his weight. He realized, with his job, that being in shape is so important! Even if he can't lose weight as fast as his wife, he is in good shape and it will help him in the long run. He sees patients that are out of shape take longer to recover from surgery than those that work out.
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Post by littlefish on Aug 14, 2015 1:03:12 GMT
Progress takes time. If the scale is stressing you out, don't use it, or reduce using it to once a week. Make sure you are eating enough. Find a healthy calorie range (1200 is bogus and not nearly enough for an active woman, IMO) and fill it with clean, healthy foods. You'll get there. Pinky promise. I'm not sure if the comment above about 1200 calories was aimed at me or kit since I mentioned that in my post, but for me it isn't bogus. I sit down all day at my job, usually in a car so I'm not even walking around an office. I am a 40 year old woman who is barely 5' tall. There is very little difference between my BMR and TDEE. I was gaining when I was tracking and eating 1400-1500. No, not directed at anyone in particular. Hence the "IMO". Apologies if you felt singled out by it.
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