I've been losing pretty steadily since I started in January 2011; so far I've lost 59.4 pounds, and even though I've had weeks where I've stayed the same and even weeks where I've gained, I feel pretty good about what I've done.

This past week, I started a strength training program designed by one of the trainers at work. It's nothing major, I don't think...but I haven't done *any* strength training in about nine years so it's definitely something to get used to. I've also started ramping up the length and intensity of my cardio routine (up until now I've just been walking outside, but now I've switched over to machines at the gym -- treadmill, elliptical, and recumbent cycle -- and I do maintain a pretty intense pace.)

The problem is: I'm terrified that I will start experiencing gains. I know it's probably to be expected, but that doesn't make me any happier about it. I'm closer to my goal weight than I have ever been (mind you, I've only ever tried to consciously lose weight once before) and I really don't want anything to mess it up. At the same time, though, I know I need to include strength training in my routine so I can build some muscle mass as I finish losing the fat.

Can anyone else relate to this? Can anyone help talk me down off the ledge? I am dreading my weigh-in this week because I have an awful feeling that I will have gained, and I don't want to lose my motivation now, not when I'm feeling better about myself than I have in a long, long time.

In short: HELP!

now is the time you need to revamp your weigh-in routine.

when you are ready to weigh yourself, get a good, strong box. put the box, open side down, over the scales. step on the scales. rejoice.

seriously, it's time to throw out the scales and bring on the measuring tape. THAT is what counts now.

I've always heard so much about how measurements count so much more than numbers on a scale (or, well, how they're at least as important.) But I guess I've spent *so* long depending on the number on the scales that it's going to be really, *really* difficult to break that habit. Especially since I'm following WW, and the weekly weigh-in is the big thing, you know? And obviously I *am* looking to get to that goal number.

I've also never taken my own measurements and I will admit to being nervous about not doing it accurately.

you can't take your own measurements accurately - get the trainer to do it for you.

another thing you might find interesting is to have a physical assessment done by the trainer, follow your diet, do the workouts, then have it done again in a month. that would include weight, measurements, and fat percentage.

i'm the opposite - i cherish my hard-won muscle tissue so when i lose weight, i'm paranoid that i've lost muscle mass.

Well, I still have 20 pounds of *fat* to lose, so losing muscle mass is not something I'm worried about at the moment. *L*

you'd be surprised. i have 100 to go and still my stomach goes "glonk!" when i see the needle drop.

it's not rational but were i rational, i'd not be here, eh? lol

Pictures and measurements are the best way to determine progress.

From an article debunking the myth that weight training causes significant weight gain:

<<At most, an average person might gain up to a pound or two of muscle a month from strength training, according to Kimball. >>

So don't worry. If you stay on plan, you'll lose more than you *might* gain from extra muscle.

F.

The scale will be up and it will be water. Your muscles will hold onto water in response to the unusual exercise. It is to be expected and has nothing to do with your downward progress. Fact.

And measuring is also good. Do that too.

You'll probably gain at first. Your muscles will retain water, so prepare yourself for that. BUT, it'll go away and you'll look so much better with some muscle tone . I wish I'd taken pictures of myself 10 lbs ago... because I look like I've lost at least 30 since then. The weight training has made a HUGE difference, even though I haven't lost much weight since I started.

Don't freak out about the gain! Seriously, I can't even tell you how much better my body looks thanks to weight training!!

I did see a gain at first but remember this is 100% water weight and it's a GOOD thing! When you lift your muscles tear and you body needs to repair them so it's completely normal to see higher numbers on the scale a day or two after a lifting workout (I weigh daily and I've become completely accustomed to this). However, it's definitely possible to lose while lifting. I started lifting in the lower 190's and I've lost over 30lbs since then. Clearly, it works.

Definitely take measurements and pictures! I take progress pictures every 10lbs and it's helped a lot for me to see the changes. I also do measurements often (and post them on my blog with every 10lb progress picture). I disagree that you can't take measurements yourself. Sure, it might be more accurate having someone else doing it but if you do it often enough you'll get the hang of it. However, keep the following in mind:

- Your monthly cycle affects your measurements so expect larger measurements during your period and ovulation
- Eating salt/heavy meal the day or two before can change your measurements too
- Just like weighing it's best to measure first thing in the morning before eating to compare an overall trend
- If you measure often enough you'll get into a groove of how tight to hold the tape and become more consistent at measuring in the same spot. At the beginning you might see more variation.
- Measure while looking in the mirror to check to make sure you're holding the measuring tape parallel to the ground.

Girl ok stop cause you are sounding like ME! LOL Seriously all my life I have had issues with the scale because that number made me feel FAT. Your clothing and inches matter, muscle weighs more than fat. Muscle gives you curves, fat makes you jiggle. Think of it this way....would you rather be at a goal weight but have a high body fat where everything jiggled when you walked? Or would you like to be say maybe in a smaller size, where you are curvy, tight and where clothes look so good on you? Seriously woman have been made to believe the scale and for people like me with a large frame and lots of mucsle its frustrating as ****, the number means nothing if you have a low body fat %. So put the scale away and go by your clothing and how you look so take pics. Strength training transforms how your body looks, it makes it sleek and strong....it's worth so much more then what the scale says. I'm learning that too....it's a hard pill to swallow when we have been taught to care about the number on the scale. The scale hasn't moved ffor me in 3 months!!! YES IN 3 MONTHS I have been 190. But get this, I went down a bra size in that time and my stomach has gone down....but the weight is the same....go figure...but I look smaller, meaning I've been building muscle and losing fat.....hang in there, take your measurements and go by your clothing....the scale isn't telling all when you build muscle. Go by what size you want to wear instead as a goal! Seriously how else could I wear a size 10 and weigh 190lbs at 5 Ft 3....come on girl, don't listen to the scale, watch your progress through pics and measurements.....water weight is be expected but go by how tight you feel...you'll FEEL it, you'll feel muscles you never knew you had! It's a great feeling!

Inside Me I just saw your new pictures, you look great! Congrats!

In my experience as a featherweight, when you are in the low numbers exercise really makes a difference in your appearance. Are you happy with your body now? If you are, if you continue dieting you will get a smaller version of what you are right now, so you will be fine. If you want to change, take strength training as a tool to change how you look. Think about it, would you rather weight let's say 5 pounds less in 3 months and have a different body thanks to the strenght or weight 10 pounds less and continue with your same body? You have to decide what's more important to you.