I am feeling discouraged with getting in shape

[mommytoe]

I have been watching what I eat and working out (weights, walking, etc.) for 4 weeks. Monday started week 5.

I am not weighing myself, because I don't have any scales. I am measuring myself. The measurements show I have lost 1 inch every place except my legs.

My clothes fit different and I even seem to be getting to big.

I am discouraged, because since this is week 5 I felt there should have been a bigger difference.

Is 1 inch in 4 weeks good? Am I just expecting to much to soon?

 

[golfgal]

For long term, sustained weight loss, 2 lbs/week is target (unless you are very obese). That would be about right for what you are experiencing. My advice, stop measuring, keep up with what you are doing and just go by how your clothing fits. Muscle has bulk too and if you are lifting weights and working out, your legs are going to be the first benefit and that is converting fat to muscle. You probably won't see a lot of change in the size of your legs because unless you are very obese, you don't really have "flabby" legs. They will look more tone though.

 

[FireDancer]

Head on over to the WISH boards, one of their main functions is encouragement.

I think one inch for four weeks is good. Weight loss isn't done in a straight line, there will be plateaus and peaks.

I'd recommend keeping a journal of everything you eat. There is often a substantial discrepancy between the number of calories you eat and the number you perceive that you eat. Keeping a journal will force you to not only look at exactly what you are eating but the size of a portion. Many people end up eating 2 or more portions of something but think they are eating only one.

Something else to consider is exactly what you are doing while working out. After 4 weeks you should be either lifting heavier weights or walking either faster or farther. Many people make the mistake of continuing to do the exact same workout with the exact same level of resistance or same exertion. The body aims for efficiency which is why it is important to change up what you do over time. For example, when you first start to lift weights the number of calories burned lifting a 10 pound weight 10 times will be higher than lifting that same weight those same 10 times 4 weeks down the road. The same goes for running or walking, you will become more efficient at both and use less calories to do it unless you change something (add a hill or speed up). This is one of the factors that lead to plateaus down the road.

Lastly, remember that it takes a long time to get out of shape and it will take just as long to get into shape. In some cases it will take longer because you can crate a much greater calorie surplus than you can calorie deficit.

Good luck and keep it up.

 

[NeverlandClub23]

There is often a substantial discrepancy between the number of calories you eat and the number you perceive that you eat.

All of FD's post was great, especially this.

Since I have lost 45 lbs. and become a runner I have many people asking me how I did it or asking me to figure out why they aren't losing weight. It is almost always this.

I have a co-worker that does the elliptical machine for 20 minutes a day and has been for the past month (and never did before) but hasn't been losing any weight but she says her clothes fit slightly better. Because she makes all of her own food and never goes out I think it's hard for her to truly get a correct number on the amount of calories she's eating (or drinking). Even healthy food has calories and should be accounted for. It's a fine line though because if you don't get enough calories you can also stall your weightloss.

It took me about 3 years to lose the 45 lbs. Sure I could've done it faster but I just made small changes throughout time and some months would lose 1-2 lbs. or sometimes none at all. I also made goals that had nothing to do with weightloss (i.e. I want to be able to walk ______ miles in ____ amount of time, I want to be able to walk/jog a 5k, I want to be able to do 5,6,7+ pushups, etc.). But you have to constantly update your goals once you achieve one.

Even if you aren't losing weight as fast as you would like, every step towards a healthier life gives you potentially more time (and quality time) here with your loved ones and a better life.

 

[Mickey Fliers]

Muscle has bulk too and if you are lifting weights and working out, your legs are going to be the first benefit and that is converting fat to muscle.

Not to be picky, but fat doesn't "convert" to muscle. You can shrink fat cells or suck them out. That's it. Fat doesn't "become" something else. Muscles can also grow and is much denser than fat...not bulky. One pound of muscle will take up way less space than a pound of fat.

OP...I think you are absolutely on the right track. These things take time and you need to remind yourself daily that you are making yourself healthier one day at a time. And FD is right, calorie consumption is almost always the biggest downfall. Weight lifting will burn calories, jumpstart metabolism and increase muscle fiber. Cardiovascular exercise will burn calories, increase cardiovascular output and increase lung capacity. Stretching/yoga will develop postural alignment, promote body awareness and enhance mobility.
However, if you do all of the above and are still not honest about your calorie consumption, you will fighting a very long battle.

You can do it! Keep up the good work.

 

[EeyoreEma]

I'm in the process of losing weight as well, and have found loseit.com to be a great website - I've never counted calories before this, and I had no idea how many I was taking in. I've really been watching what I eat, and so far am pretty pleased with the weight I've lost. I have my moments where I get frustrated, but I just keep reminding myself that this is a process that will take some time. I'm almost halfway to my goal weight, so I feel like I just have to keep on trucking! Good luck to you!

 

[rie'smom]

1/2 inch generally equals 5 lbs, so you've more than likely lost 10lbs and that's great for 5 weeks. It's 2 lbs a week which is perfect. Also remember that it takes a while but one day you'll see a huge difference and the weight and inches will fall off. Your body is having to adjust to the exercise. Believe it or not, your muscles will become inflamed because they have not been used in a while. Give it time.

 

[cheerful chickadee]

Don't get discouraged so easily...1 inch in 4 weeks is pretty great!!

 

[IDoDis]

I think losing an inch is great for 4 weeks! It may not sound like a lot, but it is. Remember, you lose body fat in thin sheets all over your body, so you really don't need to fuss with measuring everything. You can't work one area and just lose inches from that area.

Also, remember that you didn't gain the all of the extra weight in a month or two, you so can't expect to lose it that fast. Hang in there!

 

[IdesOmarch]

1 inch is really good. Definitely better than me! Don't feel like you are alone, you're not. My lack of results are more from lack of dedication, so you're doing better than me, keep up the good work.

 

[castleview]

Sounds like you're doing great. Everybody loses inches differently. I know when I gain weight, it goes straight to my midsection and my legs rarely see the extra. Just keep going and don't give up!