Okay...I am just starting to feel so frustrated and worried. I know that weight loss is not a race to be won, but i just feel like i am working so hard and my results are getting slower and slower. I was dropping 5 pounds a month, now i seem to be averaging about 4 pounds a month. My inches seem to only be half an inch each month. At this rate, I am never going to get thin. Yes...I know by New Years, I'll be way thinner than I was last New Years....but still. I feel like I am staying at about 1200 cal. a day, I work out at least 4 times a week for an hour. 3 of those hours are really hard hours and the other one, well...it's a step class. I keep hearing about weightlifting to slim down, but I don't want to over do weights. We use hand weights in class 3 times a week. Am I being unrealistic to want to lose more than half an inch a month??
I am going tonight to the gym and maybe try the step machine for a few minutes, maybe use some of the upper body weight machines and maybe hop on an elliptical machine for a few minutes. I only want to be at the gym for about 30 minutes tonight and want to get as much bang for my buck as i can. Any ideas??
4 pounds a month is not something to be discouraged about, my dear! You're still losing, after all.
Here's an idea--just an idea--instead of trying to force the issue by working ever harder (which I've noticed seems to be your tendency ), maybe you should lighten up a bit on the exercise? Keep your classes, but try a more leisurely activity, like going for a walk. Yes! Just a simple walk! The machines at the gym are also great, but try to go by your heart rate if you use them. Stay in the weight loss range, which is right around 120 max. You'll feel like you're not doing much, but trust me, it's OK!!
Calories. Jeez. Is 1200 really your average? I'd ease up a little there, too. Average more like 1300, and try not to go above 1500 on any one day. You may find that more will help you lose, given your level of activity.
Anyway--just something to try for a week and see what happens!
I think you are being waaay too hard on yourself. 4 pounds a month is NOTHING to sneeze at.
If you're looking to change things up, I think the walking is a great idea. You said you're working out 4 days a week at the gym. How about the other 3 you get in some walking or dancing or swimming or an exercise DVD or something for even 30-40 mins. It COULD make a huge difference in your weightloss.
I was also wondering what TYPES of food you're eating. Maybe it's time to tweak that a little bit as well. Ya know, add some more protein, or veggies or the such.
It's worth a shot, no? Regardless, hang in there. Be proud of yourself. You are doing phenomenally.
Thanks you two. Jay..I'm so glad you're still here to help me out. I do feel like we are two peas in a pod. lol. I have thought maybe i am not eating enough. I know i get enough protein. I average over 100 grams a day in protein. I am trying to add more veggies into my diet...even if they are out of a can. But i just seem to be so tired all the time. I remember last year, I would work out 3 days a week. I did 30 minutes on the treadmill mondays and wednesday. Then it was 30 minutes on the weight machines. Then on Fridays, I took a class that did lots of lunges and jumping jacks and things...oh... And I was walking for 30 minutes a day 5 days a week on my lunch break. I can't wait to start that back again. As soon as it gets cool, i'm definately going to start back on my lunchtime walks. But even then, i believe i was only eating about 1200 calories. I just don't know why am i so tired all the time instead of feeling energized. Well...thankfully i have a doctors appointment next week and i'll talk to her about it and see what she says. I wish i could afford a trainer or nutritionist.
Okay girls...well, i'm going to try to work in at least a 30 minute walk 2 days of the week instead of trying to push myself so hard. (I really wanted to add in 2 days of a jog/walk combo, but maybe a simple walk is better for me. I can concentrate more on form than running.)
Ps...feel free to take a look at my fitday. I know yesterday i had a slice of pizza. I just couldn't resist it as i walked out the door. But since i ate that at 5:30pm, i figured i should skip dinner after the gym last night. Ya know...some people actually eat dinner at 6pm, so i figured i could go without dinner since i didn't even get home until 8pm.
Lumifan, you're doing great! And 4lb a month is still pretty darn good.
If you're feeling tired all the time, it's definitely time to re-evaluate your calories and your nutrition. As Jay said, I'd think about upping your calories to 1300 or even 1400, because it sounds as though your body as adapted to your current program. 100g of protein a day is great; more veggies would be better. It's the peak of summer and veggies are at their most delicious and abundant! Eat them, eat lots of them. I bet you'll feel a lot better and your weight loss will probably speed up too. Bodies like veggies!
I'll third the idea of walking, but I think weights are important too. You WILL NOT wake up one morning to look like a body builder, but the inches will come off and what you do have will start to look more shapely. Yoga or pilates might be nice too.
That feeling tired all the time is a sign that you're running on empty. Definitely you should increase your calories, while keeping your nutrients balanced. Try for 30/40/30 protein/carbs/fat--Meg suggested that to me, and it made a lot of difference for me.
I'm really sorry to hear that you are so tired. That just shouldn't be the case. Have you been checked out by a doctor? Had all the various blood tests? Maybe there's something going on there that you're unaware of.
Another thing, how OFTEN are you eating? ARe you eating frequently? I know for me, if I'm not eating every 2 - 2 1/2 hours, I'm just not up to speed.
RockingRobin...yeah...i think i eat fairly often. I eat breakfast at 8:30am, a banana around 11:30 or noon, lunch at one, a yogurt at about 4pm and then dinner after the gym at about 8pm. oooh...and a minuture box or two of raisins on the way home from the gym at 7pm. Maybe i should up my calories just alittle for a week or two and see what happens. I just don't want to stop losing even that pound a week.
Jay...i thought we were suppose to keep fats in the 20's or below?? really the 30's??? I guess i could eat alittle more fat. i try to eat mostly good fats that come in cheese for my omelet and my chicken breast and maybe alittle ice cream here and there....and of course, the little bit in my sugar free creamer for my coffee.
Thanks for the advice girls. I'll give it my best to try it and see how it goes.
i try to eat mostly good fats that come in cheese for my omelet and my chicken breast and maybe alittle ice cream here and there....and of course, the little bit in my sugar free creamer for my coffee.
LOL, I don't think the fat in cheese and creamer counts as good fat (tasty, yes, but not 'good'.) Olive oil, avocado, fish, nuts. Those are the good fats.
If you up your calories for 2 weeks and nothing happens, it won't be the end of the world; you can always decrease them again. But I'm willing to bet that with a few more calories and improved nutrition, your body will leave its rut. And besides, you'll feel a whole lot better, which is a victory in itself.
You mentioned a banana and raisins. Raisins are loaded with sugar. Bananas are pretty high as well. Could it possibly be you're eating too much sugar, even though it's the natural kind? A box of raisins could put me into a stupor, that's how poorly it affects me. Including tiredness. I think perhaps you might want to switch up those snacks, find something with less sugar. Just an idea. It's a definite possibility.
What great advice you've gotten already. I think your losses are fabulous, even if you are feeling down about things right now.
I don't know if this is the case for you, but I find I do better with a lot of variety in my workouts to keep my body challenged. I think our bodies can adapt to routines in diet and exercise very well and are always trying to conserve energy (aka not wanting to drop fat).
I would also definitely change the carb-only snacks. That's a killer for me as far as making me feel wiped out. What works better for me is a cube of cheese plus half an apple or a bunch of cherry tomatoes, or a tsp. of peanut butter plus a bunch of celery stalks, or a sliced cucumber plus 10 smoked almonds, or a rice cake and a wedge of laughing cow herb cheese. Things like that give me more volume plus don't leave me feeling like I just got whacked in the back of the head. Everyone's needs are different, but I keep my fats at about 30%, too. I have read that less than that can make you feel hungry/tired and be bad for your brain health (making you forgetful etc.), and it seems to be true for me. I want to lose weight, but I don't want to compromise my immune system and other aspects of my health, so I'm not worrying at all about speed.
Good ideas everyone. I'll try to think of another low calorie snack that i can eat besides bananas and raisins that might not be so loaded down with natural sugar. They happen to be cheap and affordable. The only apples I like, Fugi, are soooo expensive. I don't like a lot of fruits but i'll look into it this weekend and see what else i might like next week. Thanks for all the tips!!
lumifan, yes apples have less sugar then the raisins and the banana, but if it's the sugar that's bothering you, it might be best to steer away from the fruit and concentrate on some low sugar veggies or low fat proteins - cottage cheese, low fat cheese stick, fat free/sugar free yogurt, Fiber One cereal.
Just one comment I have. I find that 2 cups of grapes fill me up a lot more than any amount of raisins could. I highly reccommend it!! They have lots of water in them that help to fill you up. I know they have sugar, but 2 cups of grapes shouldn't hinder you and it gives you your daily serving! I like having an apple with some low fat cheese melted on top. YUM! Cheese and apples are awesome.
I would say add a tablespoon of peanut butter with some celery a couple times a week. Good fat and only about 80 calories for the one tablespoon for the all natural stuff. *just got me some*.
I tend to keep my fat a little higher because I find that it helps with my energy level. I also find that on days I've had fish that my energy is really high. I think if you can control your portions, that nuts are probably a good option for you as far as adding some good fats. I also like making guacomole to dip some fat free pretzels in or even carrots.
But yes, go to the docs and make sure it isn't something medically wrong that is causing your tiredness. Sometimes we never know there is something wrong until someone tells us.
1/2 inch a month?? Normal???
), maybe you should lighten up a bit on the exercise? Keep your classes, but try a more leisurely activity, like going for a walk. Yes! Just a simple walk! The machines at the gym are also great, but try to go by your heart rate if you use them. Stay in the weight loss range, which is right around 120 max. You'll feel like you're not doing much, but trust me, it's OK!! 
