(Rolling up sleeves....)
I have often pondered the answer to this question myself over the years. Often to the point where I was just about to resort to throwing my scale against the wall and shouting, "Just Lump it." (Very nicely put) There are many factors that contribute to weight loss. Some that I can think of off the top of my head are; age, starting weight, shape you are in, metabolic rate, calories, exercise, water consumption, underactive thyroid, etc. There is always something. For you it could be all of the above, some of the above, none of the above. You need to find out what is hanging you up. Age plays a roll because as we age, it becomes harder to shed excess weight. (Not fair I know). Your starting weight is also important, because the heavier you are, you start to drop weight left and right because any changes are going to effect your system for the better. As you get smaller, your body becomes more efficient at calorie burning and it becomes harder to keep losing at the rate you began at. In fact, your body will fight to keep things status quo until it is ready to let go. Your current activity level is important because if you arent in shape, it is more difficult to exercise for the minimum 20 mins a day you need to achieve the fat burning state. I know when I started, 20 minutes seemed like an eternity. Your metabolic rate determines how quickly you metabolize everything that you eat and turn it into energy or fat. The higher the metabolic rate, the more calories you burn. I like to think of it as the amount of calories I can burn while sitting on my duff watching American Idol!! But seriously, it is the amount of calories you burn while your body is at rest. So your body is still in exercise mode even when you have quit. Calorie consumption is another biggie. You need to find out what amount works best for you. Everyone will tell you something different, but only you know your body and how it works. You need to keep enough calories in your body to avoid "starvation mode," and to fuel your workouts, but enough so that your body knows it is supposed to start burning more efficiently. Excercise provides the kick your body needs to drop the pounds. It makes you healthier, stronger, and boosts endorphins so you feel better about yourself. Exercise makes your cardiovascular system smile! Without exercise, you cant be successful in weight loss past a few pounds. Food fuels the system and exercise works it off. One cant survive without the other. Water is also good in a weight loss plan too (this is the part I struggle with). Water flushes out the toxins, keeps all systems running smoothly, and keeps the body hydrated. Drink it cold and you will burn more calories when your body tries to warm it up to body temp. You need water to lose water weight. Weird I know. Underactive thyroids have to be diagnosed and resolved by a doctor. I am sure there are more factors to why you are stuck in a rut. Just keep trying new things and eventually your body will respond. Here are a few suggestions to jumpstart your system.
1) The first huge loss you will have is water weight. Then comes the fat. So dont get discouraged if you suddenly hit a plateau. Your body just needs time to regulate itself. Losing weight is stressful for it.
2) Dont live and die by the scale. Try on a pair of old pants, or jewelry to see inches lost. Scales can fluctuate a lot during the day, and even day by day. It is amazing the effect a few silly numbers have on our self esteem.
3) Try to cut down on processed foods, and diet soda. I struggle with this too, but all food doesnt have to come out of a can or a box.
4) Try a new exercise. Nothing shocks the system like an exercise you havent done before. Change it up every few days or weeks. As you progress, your body developes a tolerance to it and becomes more efficient, and it parts with fewer calories. As you lose weight, you have to work harder to keep expending calories. Try adding incline on the treadill, adding minutes on a bike, or go a little faster on a hike. All your body needs is just a little surprise in your exercise and food routines here and there to keep it guessing.
5) Try different foods. Eating the same thing day in and day out gets old. Sometimes varying your daily calorie intake can also jumpstart metabolic rate. But keep it reasonable.
6) Limit the amount of stress in your life. Make time to laugh and enjoy yourself. I heard that laughing everyday for 15 minutes over the course of a year can burn off over 10 pounds. (Forgot the actual number).
7) Make exercise fun! Get an IPod and download your favorite songs. Fun songs make you skip in the middle of a walk, swing your arms a little harder, or in my case playing the air guitar. Singing also opens up your lungs to let in more oxygen....Or get an Audiobook. You will rack up miles with every chapter without even knowing it. My favorite is Agatha Christie's murder mystery, "And Then There Were None." (aka "Ten Little Indians.")
8)Get a pedometer. Seeing how many steps you rack up in a day is really inspirational. You would be surprised how many you can take in a day and not even realize it. They say to lose weight, you need at least 10,000 steps a day. Sounds like a million miles but it really isnt.
9) Believe in yourself. Never underestimate the power of positive thinking. If you think you
cant do it, you're right. If you think you
can do it, you're right. It takes a lot of strength to start a lifestyle change. It takes even more strength to actually do it.
10) Be consistant. Working out one day for 3 hours doesnt mean you are even for a week. Start slowly and add more time when you feel you are ready.
11) Eat 6 times a day...Little meals. Keeps the fat burning mode going.
12) Dont eat and then go to bed for the night. Then what you just ate sits there. You will wake up groggy.
13) Keep 2 journals. One for food tracking and the other for emotional issues and whatever else you need to get out of your system. If you are struggling, it helps to look back and see what choices you made, and see possible patterns so that you know how to make a better choice for the next time.
14) Become a competitor. I like to challenge myself to see if I can walk farther, or do more than my previous session. Even if it is one step farther, one minute longer, or one level higher; it is progress and your body will notice.
15) Get lost! I like to change my workout environment. In the gym I can only people watch for so long. Going to a park trail is fun because it is never the same trail twice. Plus I think my air guitar and singing would attract a few too many stares. The miles will never change, but the scenery will. I like seeing deer, chipmunks, birds, squirrels, and rabbits. Makes me forget that I am working out, or how many miles I have left to slug out.
16) Reward yourself for good choices with good choices. Food as a reward is a wrong idea. Get a manicure, get your hair done, get a new dvd...the choice is yours. Working out just so you can put the calories back on is the wrong incentive. Weekly goals for me equal a new ITunes card for my IPod. Major goals include getting my hair flat ironed since I cant do it myself. Then my inner diva comes out. Feeling beautiful is an attitude, not just a physical description; and when you've got it, flaunt it for the world to see!
17) Have a end of the road fitness outfit goal, like a bikini or a special dress. Keeps you motivated.
18) Get rid of the fat clothes. If you keep them (except one pair of pants to show your progress), then you dont have an excuse to change. If you throw them away, then regain the weight, you will have nothing to wear.
19) Find out why you gained weight in the first place. If you dont heal your insides at the same time, you leave an emotional hole for the food to fill once again. As somebody else once said on here; "The pounds came back, and they brought friends." I personally always thought my body was a bank account. I made deposits and withdrawals...and then made more deposits, less withdrawals, and I gained interest!!
20) Dont let others discourage you from your goal. They are just jealous and cant help the catty remarks.
21) Do this for YOU!
Hope this longwinded note helped some.
Best of luck,
~Carrie
SW: 261 lbs--Jan 1/06
CW: 148 lbs--Oct 11/08
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