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Pretty sure i have hit what u call a plateau

Thursday, May 19, 2011

I have been exercising daily for 2 weeks straight ... trying to in a way count calories and keep track of what i am eating, i have not been really active since last year until 2 weeks ago (thats why it took me a year to lose the 40 lbs i have not really been giving it my all ) but for past 2 week i must say i have been trying my eating habits are still terrible in a way as for things i eat i just try to stay within the calories range ..... but was hoping daily exercise would do the trick. But for some reason i am hovering between 190 and 192 and its been well over a week and half. My obsession with constantly getting on the scale is not helping me any..... 1 min i am 190 and then 2 secs later i am 192 , any suggestions on getting pass this nasty plateau
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    Good for you for starting an exercise program! It will take a little while for your body to "get with the program" but you'll start to feel the difference really soon, if you haven't already. Try to focus on how you're feeling, your strength and energy levels, rather than being too focused on the scale. Weighing every 2 minutes if counterproductive - you have better things to do! :)
    3579 days ago
    If you've only been on your program two weeks, it's not a plateau.

    Fat doesn't start sliding off of us the second we start exercising and eating better. Your body first has to start running in a completely different way internally - changes have to start on the cellular level first, then translate to outside changes you can see.

    I would strongly encourage you to only weigh once a week if you must weigh yourself. The fact is, it could take 6-8 weeks for you to see a big jump on the scale. This is because the scale can fluctuate 2-7lbs a day/a week from stuff that has nothing to do with losing or gaining body fat. There are loads of things in your life that affect the scale WITHOUT meaning you gained or lost body fat. Here are some things that make the scale go up and down without having anything to do with fat loss or fat gain:

    intense exercise, especially strength training - this makes the scale go up due to water and blood shifting within the muscle. It's normal and it's not a fat gain.

    constipation/irregular bowel movements - even your body waste has a weight because everything inside you is affected by gravity.

    normal fluid and hormone shifts - your body has bioryhthms related to menstruation, sleep/wake cycles, etc. Your hormones and body fluids will shift in response to these rhythms, and that can make the scale go up. Not a fat gain.

    Eating fiber, drinking water - because everything is affected by gravity, these two heavy elements will have great weight inside you as well. Fiber can also cause bloating. Not fat gain.

    Too much stress/too little sleep – can make things stop because your body perceives crisis. When the body perceives crisis, it secretes more cortisol which tells the body not to burn fat, but to store it.

    eating too much sodium, eating processed and packaged foods - causes water retention leading to a gain on the scale. Not fat.

    Any change to diet or exercise program - makes the scale go up as your body tries to work out these changes. Not fat gain.

    Remember that to gain one pound of fat - ONE POUND - you'd have to eat 3500 calories ABOVE your weight maintenance calorie level. Meaning, if you maintain your present weight at 2000 calories a day, you'd have to eat 5500 calories to gain just ONE POUND of body fat.

    So dont' trust the scale too much. It can be influenced by other things that have nothing to do with your body fat.

    In addition to weighing yourself (only once a week, same time of day on the same scale), keep measurements of yourself. If your measurements shrink, then you are losing body fat NO MATTER WHAT THE SCALE SAYS.

    A lot of women say they want to lose "weight" but what they really want is to lose fat. They are not always the same thing. For instance, if I told you I could produce 20lbs of "weight" loss for you in 10 minutes, you'd be really excited to do it, right? what if I told you that the way to lose 20lbs in 10 minutes was to cut off one of your legs? BANG, that's 20lbs on the scale GONE. But you're still overweight and you still have body fat.

    Focus on losing body fat, not on the scale. All the scale does is tell you the effect of gravity on your hair, organs, skin, teeth, and bones in that one moment of time. It does not tell you how fat or how lean you are.

    Make sure you're strength training. It will redefine the way your body looks.
    3580 days ago
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    It took me two months to get off mine. Just keep doing what you're doing with maybe changing your exercises a little. Good Luck.
    3580 days ago
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