Exercise frustration

[rox63]

I joined a gym a couple of weeks ago, and have been working out 4 times a week. I've worked my way up to a total of 60 minutes of combined cardio and weight circuit training on each visit. I feel really good about this, but my weight loss has screeched to a halt. I haven't lost an ounce of weight in the last two weeks. And I've been being good with my food during this time. Prior to this, I had lost 50 lbs over the last 6 months, including 20 since my recent gastric band surgery. My friends are telling me to be patient, that it will pay off in the end, and that I may be converting fat to muscle, which weighs more. I know the exercise is good for me, and I intend to keep at it. But it's frustrating to make this big lifestyle change and see the most visible result stop happening.

Has this happened to anyone else here? I know this too will pass, and that this is the healthy way to do things. But I just needed to vent about it, and get a bit of support from other folks struggling with their weight.

Rox

[hlthe2b]

1. Because you are doing weight training along with the cardio, you are building muscle

Muscle weighs more. Are your clothes fitting a bit more comfortable? If so, that suggests you are remodeling your body and losing fat, even if the scale doesn't budge. If not, you may just need to keep it up and be a bit patient. Such plateaus are not uncommon but don't usually persist if you are working out to your current ability/capacity each time.

Let me add that when your body is adjusting to new diet, muscle building and fat loss, it can retain/lose fluids at a fairly erratic level--so that weighing yourself daily is really a lesson in frustration. Better to pick one day of the week and weigh weekly at the same time of day, under same conditions (first thing in the morning usually good).

[rox63]

3. I have been weighing myself too often

I need to stop weighing more than once a week, because I tend to obsess over the number. I haven't noticed much change in the way clothes fit since the exercise began. But it's only been a bit over 2 weeks. The weight was coming off at a pretty good clip before I started the exercise. It may just be my body saying "WTF is this exercise stuff", and screeching to a halt while it adjusts to thet change.

I do feel good after working out, so I'm not going to let the frustration stop me from going to the gym.

[NRaleighLiberal]

2. How close are you to your goal weight? Have you been changing your food or keeping it the same?

over 1.5 yrs ago I undertook a weight loss effort (Weight Watchers, then added exercize, then did the Engine 2 Vegan challenge) - In 6 mo went 258 to 208 - then over the next 6 mo from 208-198 - and now for 6 mo I've oscillated bet. 196-198 - I'd love to get to 190 (I am mid 50s male, 6 feet, large frame - my supposed goal BMI range would put me at a top end of 184, but that's too slight for my frame).

I typically eat 2000 calories a day and am quite active (working out 2-3 days a week, dog walks every day, active gardener) and I've hit a plateau for months. I've keep a daily food diary for the entire 1.5 years....(that is the key for me that keeps me honest and on track). I think if you make some changes to your food choices and keep the activity up, it will come down some more. And don't forget - it is not about the number - it is about eating healthy, being active and feeling good about yourself - I think the secret of long term success is accepting that it is a lifestyle change, something to do forever...I do think as we approach a healthy weight, our body adjusts - to me, each of us has a sort of weight set point - maybe our body learns it from when we are around our largest - and tries like hell to take us back there. Fight it!

good luck!

[rox63]

4. I've still got a ways to go to my eventual goal

I'm a 49 year old, 5'3" female. Started out at 262 about 6 months ago, and I'm stuck at 212 right now. I had gastric band surgery 2 months ago, although I lost 30 pounds before the surgery. My eventual goal is really whererever I feel the most healthy and fit, but if I had to put a number on it, I'd say it's about 140. If I feel great at 150, I may stop there. (even though that is still considered a bit overweight for my height)

Right now, I'm doing 30 minutes of straight cardio (treadmill or elliptical machine), combined with the 30-minutes weight circuit (my gym's version of the Curves workout), which combines a circuit of weight training machines with aerobic step between each machine.

I'd say that my calories vary between 1200-1500 per day. My food plan stresses lean protein first, followed by fresh fruits and veggies, then some complex carbs third. (unprocessed or whole grains whenever possible) The more of the first two, the better, but carbs are not verboten.

There is a lot to be glad about so far. I've gone from morbidly obese down to just obese, and my doctor says my blood pressure and lab tests are all boringly normal. And I feel a lot better, overall.

[NRaleighLiberal]

5. You are doing great - congratulations! What I need to tell myself....

My weight gain took place over a long period of time (as do most people's gains), so it will take time for it to come off - and I do think our body ends up resetting some food burning cycles/having to break preferences and attempts to keep the weight on.

so focus on your victories, stay the course, with confidence that what you are doing will work in the long run.

Just for interest, my food plan is far less about protein and much more about grains, legumes, veggies and fruit - in fact, no more to very little dairy, essentially no to hardly any meat, and just a bit of seafood....so lots of dishes with chickpeas, beans, brown rice, quinoa - lots of spices, tomatoes, onions, garlic, peppers - loads of broccoli or cauliflower. Two fruit breaks per day - mid AM and mid PM - melon, pineapple, cherries. I am never hungry with this/feel quite full after meals, but no longer feel "sick/stuffed".

Soups are great, as are veggie stew type things you can serve over rice. I've got some recipes I worked on and we enjoy here -

http://nctomatoman.weebly.com/food-drink-and-recipe-blog.html

As I said, keep up the great work and know that you are doing good things for yourself and loved ones!

[rox63]

9. Thanks for the good wishes

I've got to keep it in my head that this is a life-long change, not just another diet/exercise program.

[hlthe2b]

6. That's great progress rox63... I'll echo NRaleighLiberal's comment about expectations.

I constantly have to remind myself that I had months (and years for some) of my weight to pile on, so if it takes many months or even more to reach your goal, that is certainly not unusual. For me, carbs--even very complex carbs--are my downfall. I don't go Atkins low, but I do try to keep my daily total no more than 70 grams. In order to also make sure I'm getting my "5 a day", that means I have to make good choices on what I eat. But, I've found ways to do it without feeling deprived at all.

My recently lost (and very much beloved) doggy girl is my inspiration to get out the door early each morning. Even during her last months and while suffering from cancer, she managed to get up, go out, and try really hard to be active, even when it was obviously increasingly hard for her. When I start to feel lazy, I can almost feel her nudging me forward (as she, a herding dog breed was wont to do)...

So, while I set short term, intermediate, and long term goals, my ultimate goal is to have achieved a level of fitness and weight loss that I last enjoyed many years ago--and to have achieved that by the one year anniversary of her loss. That is sort of my tribute to her (and to myself).

Keep it up. You are doing great.

[rox63]

10. Thanks!

I have to keep in mind that this will take as long as it takes, and I just have to keep doing what's healthy and right for me.

So sorry for the loss of your doggy. I've got a couple fur-kids of the feline sort, and I love them like family members.

[Lisa0825]

7. Have you been taking your measurements?

Fat doesn't turn into muscle, but you may be burning fat and building muscle at the same time. Muscle doesn't "weigh" more than fat, but it is more dense, so a pound of muscle takes up less space than a pound of fat. So you could weigh the same for a month, but lose 5 pounds of fat while building 5 pounds of lean muscle mass, weighing the same, but losing an inch here and there on your measurements.

I have used www.sparkpeople.com to track my weight and measurements for years. I measure several areas, not just the usual 3... others like neck, shoulder, thigh, calf, ankle, etc. I do weigh daily, but I don't panic on daily fluctuations as long as the general trend is downward. I also recently bought a scale and gadget from www.fitbit.com. The scale measures weight, body fat percentage, and BMI, and transfers the data by wifi to the fitbit website. A scale like that could show you what is happening during a plateau.

[rox63]

8. No, I haven't been taking measurements

I spent a lot of years scared to even look at my measurements. I guess I still am. I have that body shape that is round in the middle, with relatively thin arms and legs, and little or no discernable waist. One of my dreams is to someday have a waist again.

I know what you mean about losing fat and gaining muscle, and that fat doesn't actually turn into muscle. This plateau will pass eventually. I just get impatient with myself at times.

[auntAgonist]

11. I used to think that I was going to be THE one that the surgery would fail !!

I was convinced that I'd be the one in the medical journals proving that it didn't work. I was SO SO impatient and panicked every time I would hit a plateau.

I decided very early on to save one pair of pants and a shirt in the largest size I'd ever worn and I'd pull it out every once in a while.

I no longer do that but boy was that good therapy for me.

You're doing VERY well Rox!



go easy on you.

kesha

[rox63]

12. I was convinced that I wouldn't get approved for the surgery

Even though all the professionals said it wouldn't be a problem.

Thanks for the good words and wishes.



Rox

[rox63]

13. I think I've finally broken through the plateau

I finally dropped below 210. I'd been wandering around between 210 and 214 for about 4 weeks. Still going to the gym every other day, but doing more cardio than strength training for now.

[be still and know]

14. I do not like gyms. I have only been a handful of times in my life.

The last time they were starting the practice of disintecting the equipment between uses. It kind of turned me off. I like to be in fresh air when I move my body and not in a stuffy room. I realize that perhaps there are nicer gyms than I may have been to!

One thing I think is very helpful is to move on a daily basis. One of the reasons I find the idea of working out very distasteful is that (to me) it's not an organic part of my life. I prefer to take a long walk, but not just for the exercise. I have the goal of grocery shopping, for instance. So it's not just about walking in circles or walking with no destination and only for the purpose of exercising. It makes no sense to me that people drive their car to a gym so they can hop on a machine that imitates climbing stairs! And yet when they're out and about, they always take elevators.

[rox63]

15. It would be nice if I was more inclined towards organic movement

But I've found that I end up not doing it at all that way. The gym that I joined is on my route to and from work. And it seems to works better for me to just go in and get it done.

[reeviint]

17. Training

I am quite health conscious person,I always try to spend healthy lifestyle.when your body is adjusting to new diet, muscle building and fat loss, it can retain/lose fluids at a fairly erratic level--so that weighing yourself daily is really a lesson in frustration

[auntAgonist]

18. I weigh myself daily. I find it most helpful and it keeps me on track.

YMMV



welcome to the group.

aA

[Aiden08]

19. need more time to go gym

Well your friend is suggestion you right you have to be patient because losing weight is not just like task which can be done in one night. But as you said you have good diet in those days so i think you need a good sleeping routine also at night time. yes it also effect very much and continue the gym.