Your experiences with weight gain/stall and exercise?
Okay, I know it's common, normal, maybe even natural to gain or maintain weight when first starting exercise. I'm experiencing that a bit right now. But I can't even count the number of times I've started exercising and used the scale as an excuse to stop. I KNOW this is silly and that exercise will lead to a higher amount of long term loss. I also know all of the other benefits. But I can't help but get frustrated with the scale, and think to myself: "I don't know what I'm doing with exercise. What if I'm doing this wrong? What if I'm not eating enough calories- will the weight never come off because I'm not doing it right? Am I wasting my time therefore?"
A part of me is actually worried that if I maintain the same number of calories (1300) and exercise 45 minutes a day, than my body will just stall and the weight will never come off that way. It sounds sooo silly to me now, but here's my real question: can I actually stop losing weight or lose less because I'm eating the same amount and adding exercise? I just don't see myself adding a lot of extra calories when I exercise- I'm eating very, very healthy right now, and all the proteins and fiber make it so I'm barely hungry enough to reach 1000 calories a day (I force down the rest, uncomfortably).
I know I'm paying way too much attention to the scale. I do. And I know that the health benefits from exercise are much too good to give up just because of what the scale says. I know I'm being irrational. But I'm hoping someone will have experiences to share that will set my mind at ease- that I can eat the same (or similar) caloric intake, exercise, and the scale will change at a decent rate.
So please share your own experiences with me. Have any of you maintained the same or similar caloric intake, started exercise (~45 minutes a day), and what did your scale say? Any thoughts on the idea of weight loss stalling completely because of too high of a caloric deficit (I'm only aiming at 2-3lbs/wk)?
When I go to exercise... be it my piddly little wall pushups or chair squats or my 25 minute daily stroll on the treadmill... I often have to remind myself of what the difference is between exercising and losing weight.
Moving more can help a bit with losing weight, but that's not what gets me up there doing my thing.
Usually it's imagining the two ways my body could look down at my goal weight. Still flabbing around, or not quite as much flabbing around. I can prevent being "skinny fat" at goal by adding in movement to my day, and I might actually lose more inches with each pound lost than if I don't exercise. (Plus all those other health benefits that come along with daily exercising that everyone knows about already.)
Losing pounds from the healthy eating. Losing inches from the exercise. I recognize that it doesn't quite split perfectly that way, but it is true that a person can begin exercising and change the way their body looks to a good degree without losing many pounds. So, at least mentally, if I start exercising now, I actually have less work to do down at goal, because I'll already have started "sculpting" my goal body.
I know that you know that logically you will still lose weight. This whole process is so experimental, though! I had to mentally prepare myself the first week that I added in more exercising. I told myself "Self... the scale my slow down for a little while, but let's keep in mind why that is: retaining a little water, and the body getting used to something new that you're doing. In a month from now, you will NOT regret having started exercising more today. In the long run, it's good for you. It's good for you. It's good for you." (I do repeat things to myself...) Sometimes when I'm exercising I'll think to myself "I'm losing the fat, I'm gaining the muscle." Again, I know I'm not ROCKETING towards gaining muscle and losing fat that fast, but it's just a healthy mental mantra to keep me in the right mind about what I'm using exercise for.
I do suggest taking measurements to start so if the scale does become frustrating you'll have another comparison chart to look at.
After adding in more, I kept losing weight. It did slow a little bit, but I'm content. I told myself that I'm exercising every single day through my "on plan" challenges, no excuse. Not even the potential excuse of a scale stall. That helps keep me exercising.
I realize I was a bit rambly, and it may not have been exactly what you were looking for. But, those are my experiences so far.
I can relate. I started C25K in early May and went outside running nearly every day. The exercise made me a sweaty out of breath mess and after a shower I felt tierd and zomibish the rest of the day. I also cleaned up my eating, it wasn't perfect but much better. I expected to drop ALOT of weight once I started running. not so.
I lost nothing for the first 3 weeks. Then I re-evaluated and REALLY cleaned up my diet and the weight started comming off. The first 3 non-loss weeks laid the groundwork.
Weight loss is 99.9% diet. The exercise just helps you mentally. The calorie deficit at times zaps my energy when I run. On "big loss" weeks I tend to struggle more with running and on "no-loss" or "gain" weeks I tend to run better.
At times I told myself I'd run a 5k if I had to do it at 216 pounds. Even though the weight wasn't comming off, my performance was definately improving.
I've pretty much been losing weight and running since May. The exercise helps give you something positive to cling to when the scale isn't moving.
I am going through the same thing right now and I am frustrated too. I need the weight to come off too! Grrrrr. I really want to workout now and get my body firmed up and in shape but the scale is driving me nuts!!!!
2-3 lbs per week may be too aggressive a goal. You can really only lose 2 lbs per week realistically while meeting all of your nutrient needs. Remember that the weight gain from exercise comes from water retention, so you should be drinking water constantly throughout the day to help flush the water out--you'll still retain some but your body will at least be trying to reach equilibrium in the meantime between workouts.
Even when you step up your workouts you might experience this. I was down to 120 lbs and then I tried a new strength training routine that really kicked my butt and made me so sore that I couldn't walk without soreness for two days. I used those two days as my two days 'off' for the week and never fell off the wagon, but my scale went up 3-4 lbs!
I don't really pay attention to the scale. Only weigh myself twice a month. I go by my trusty tape measure, lol. I pay particular attention to my waist measurement. Also, by how my clothes fit, etc. It's not all about the scale IMO. Hope this helps.
I have always felt like exercise has only helped me drop the weight. I've never associated exercise with the scale stalling. In fact, for me it's been the opposite. When the scale stalled, I used my fitness goals to help me push through. When I feel like the scale isn't doing what I want it to, I KNOW I control what I'm doing in the gym. I can still work on increasing my mileage, adding weight to my lifts, doing those 5 more push-ups, increasing my top speed in spin class, or whatever I'm wanting to work on at the time. Exercise just makes me feel so good, is a wondeful stress-reliever and gives me the mental clarity and focus to do what I need to do.
Don't give up on it! I'm no expert, but I don't think you're at the point where you're making too huge of a calorie deficit. Find something you love doing and GFI (go for it)!!!
Mimi, I think this might be true for a featherweight, but not for someone who is 250lbs.
I disagree with you, sorry. I think anything more than 1-2 lbs. for a woman is really aggressive and you might be setting yourself up for disappointment IMO. I mean, look at this way, it didn't take you overnight to gain the weight so therefore, it would follow that it would not be realistic to imagine it coming off overnight either. I think when we see shows like 'The Biggest Loser' and those people drop huge amounts of weight weekly that is the exception not the rule. Plus, they are in a very controlled environment and it's not real life.
I disagree with you, sorry. I think anything more than 1-2 lbs. for a woman is really aggressive and you might be setting yourself up for disappointment IMO. I mean, look at this way, it didn't take you overnight to gain the weight so therefore, it would follow that it would not be realistic to imagine it coming off overnight either. I think when we see shows like 'The Biggest Loser' and those people drop huge amounts of weight weekly that is the exception not the rule. Plus, they are in a very controlled environment and it's not real life.
Maybe I should clarify on my own situation a bit- without exercise, I live a fairly sedentary lifestyle. Last time I lost weight (2 years ago), I lost approximately 2.5lbs/week only by eating 1350calories/day and not exercising at all. I maintained this rate of loss from 288lbs to 188lbs, and slowed down to 2lbs/wk from 188 to 160. This rate has been true so far for this time as well. So I don't think it's totally unreasonable for me to expect to lose at least the same amount I lose when I'm totally sedentary.
My personal experience is that I lose weight more rapidly with cardio type exercise and may stall "briefly" when I starte lifting heavy weights.
That said...why not just walk. It's simple, free and easy to do. Walking is easier on your joints than running, but it is just as (if not more) effective. Walking works just about every muscle in your body and it's FUN! Walk for 45mins to 1 hr 5 days a week and the lbs will fly off!
BTW, you have a FABULOUS shape and I can tell you have lots of muscle just waiting to be revealed. I can tell...I was the same way. All the best!
Ditto what the previous poster said about eating healty to lose, working out to sculpt. You're weight may stall occasionally, but you will still lose inches and clothing sizes.
At my current weight, I look how I did 10 pounds lighter and 8 years ago!! Plus muscle definition.
I was right where you are three weeks ago. I was eating ~1,000 calories a day, and I was terrified to go to the gym. I had read a few posts around the web about how my weight loss would stall if I didn't up my calories while exercising. But I didn't want to up my calories! I was feeling full every day and losing weight, so why would I start eating more? I was afraid the water my muscles would retain to repair themselves would compromise my weight loss. I let these fears keep me out of the gym far more days than I'd like to admit.
Then I got real. I said Look, Katie. What the scale says is not really important. What do you care about more - getting to 150 or getting back in a size 8? The size, right? Because inches have to matter more than pounds. So shut the heck up and get to the gym because toning up is going to help you reach that size 8 goal faster than lying in bed all evening!
It really depends on your goal. Right now, you're at a higher weight, and I can understand how much the number matters. I started at 196. Once I hit the 160s, that mental barrier finally came down for me. I realized I could be happy at this weight if I was in my size 8s. So now I work out every day, and I do not regret it.
Here's the rundown of my weekly weight loss before exercise:
-3.2
+.4
+2.2
-3
-3
Adding in sporadic (3-4 times a week) exercise:
-1.6
-1.2
Adding in consistent exercise (6 times a week):
-2.6
-2
(Edited to say: My calorie intake remained exactly the same during each of these three periods. I eat about 1,000 calories a day now, with daily exercise, which is the same thing I ate without any exercise.)
As you can see, my weight loss was a roller coaster before I started exercising and has been on a downward slope since beginning exercise. For me, exercise motivates me to eat healthy. I don't think I need to treat myself for working out for 90 minutes. I think Don't blow all that hard work with McDonald's! And I actually crave healthy foods after a good workout.
The biggest improvement has just been the inches I've lost. I've considered getting rid of my scale while I'm exercising because I'm afraid eventually I will stall out, and even if I'm happy with my progress inch-wise and strength-wise, I'll do something silly like decrease exercise to counteract the scale. But for now, I'm happy with the progress I've seen from adding exercise to my routine. Hope that helps!
I was right where you are three weeks ago. I was eating ~1,000 calories a day, and I was terrified to go to the gym. I had read a few posts around the web about how my weight loss would stall if I didn't up my calories while exercising. But I didn't want to up my calories! I was feeling full every day and losing weight, so why would I start eating more? I was afraid the water my muscles would retain to repair themselves would compromise my weight loss. I let these fears keep me out of the gym far more days than I'd like to admit.
Then I got real. I said Look, Katie. What the scale says is not really important. What do you care about more - getting to 150 or getting back in a size 8? The size, right? Because inches have to matter more than pounds. So shut the heck up and get to the gym because toning up is going to help you reach that size 8 goal faster than lying in bed all evening!
It really depends on your goal. Right now, you're at a higher weight, and I can understand how much the number matters. I started at 196. Once I hit the 160s, that mental barrier finally came down for me. I realized I could be happy at this weight if I was in my size 8s. So now I work out every day, and I do not regret it.
Here's the rundown of my weekly weight loss before exercise:
-3.2
+.4
+2.2
-3
-3
Adding in sporadic (3-4 times a week) exercise:
-1.6
-1.2
Adding in consistent exercise (6 times a week):
-2.6
-2
(Edited to say: My calorie intake remained exactly the same during each of these three periods. I eat about 1,000 calories a day now, with daily exercise, which is the same thing I ate without any exercise.)
As you can see, my weight loss was a roller coaster before I started exercising and has been on a downward slope since beginning exercise. For me, exercise motivates me to eat healthy. I don't think I need to treat myself for working out for 90 minutes. I think Don't blow all that hard work with McDonald's! And I actually crave healthy foods after a good workout.
The biggest improvement has just been the inches I've lost. I've considered getting rid of my scale while I'm exercising because I'm afraid eventually I will stall out, and even if I'm happy with my progress inch-wise and strength-wise, I'll do something silly like decrease exercise to counteract the scale. But for now, I'm happy with the progress I've seen from adding exercise to my routine. Hope that helps!
Your experiences with weight gain/stall and exercise?
) Sometimes when I'm exercising I'll think to myself "I'm losing the fat, I'm gaining the muscle." Again, I know I'm not ROCKETING towards gaining muscle and losing fat that fast, but it's just a healthy mental mantra to keep me in the right mind about what I'm using exercise for. 
Walk for 45mins to 1 hr 5 days a week and the lbs will fly off! 
All the best!
