Why does losing weight seem so hard?
I am always telling my clients not to be overwhelmed by all the changes they may need to make in order to lose weight. A quote by Charles C. Noble puts things in perspective by saying, "You must have long-term goals to keep you from being frustrated by short-term failures."
Weight loss encompasses numerous challenges. It's not always simply a matter of moving more and eating less. This is a cliché, but it's really about changing your lifestyle and it's not going to happen over night. I would first suggest trying to see results with behavior changes before you even start looking at the scale.
For example, if you don’t cook and go out to eat absolutely all the time it may be a huge adjustment to suddenly start planning, shopping, and even learning how to cook. How will you educate yourself on all the foods that you now have to purchase and prepare? What happens to your social life if you are not going out with your friends anymore? How do you eat out when you are losing weight? When will you take the time to exercise? Whew! What an order. So how do you make all these changes without totally giving up and overwhelming yourself?
You make small goals that build on your long term goals. Take things one at a time; you might want to use Smart Goals to implement some goal setting. You will have ups and downs with those short term goals but in time you will be successful on the scale if you keep at it.
Just remember, "Don't let life discourage you; everyone who got where he is had to start where he was." Emerson.
Readers what do you do when you have so many changes to make?
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Posted by: Vtrimmer | Feb 6, 2009 3:26:32 PM
If you or anyone you know is having difficulty losing weight, I know of a weight loss program based on 18 years of research conducted at the University of Vermont. This weight loss program, Vtrim, seeks to help participants lose weight through weekly lessons focusing on behavioral modification. Visit the website www.uvm.edu/vtrim to check out the program!
Posted by: Jonathan | Aug 31, 2008 4:36:48 AM
Weight loss needs to be attacked from the input and output side, with the latter being the easiest to control. Before the flame begins, hear me out.
One can only 'diet' so much to create the deficit before your diet is so small that you don't provide the adequate nutrients (vitamins, minerals, etc) to sustain itself. In addition, the diet you used to reach your goal weight has to be maintained in order to keep that weight off (assuming no increase in physical activity). Therefore, take some time to calculate the amount of food you need to eat to meet your RDAs of the essential nutrients and try not to diet below that marker. You may even want to add a buffer so you don't go insane eating the same foods constantly. Compensate for the buffer with added physical activity to reach a safe and realistic weight loss schedule.
And remember: the more weight you lose, the less calories your body will expend. When you lose weight, you lose lean tissue as well as fat mass (not to be confused with gaining muscle and losing fat so your weight is constant, your circumference measurements probably decrease, and your energy expenditure increases).
Posted by: Elaine Murphy | Aug 29, 2008 5:05:10 PM
Hi Ladies, it may be possible that there is some muscle being built. However since KA was on her cycle that may have added some water weight. Also when a person first initiates exercising sometimes there is water buildup in the muscle itself. So, basically there could be a few things going on. And of course you really do want to check and see how many calories you really are ingesting as you do have to create a 500 calorie deficit each week just to lose a pound a week.
Posted by: Eva G. | Aug 29, 2008 3:22:54 PM
First, KA, yes it's probably muscle mass that is the weight gain - keep up the good work.
I've sort of implemented SMART goals. I try to do little things at a time. For example, one week I'll tell myself that I'm only going to drink water as a beverage. Another week I'll replace one meal a day with only raw foods. Another week I promise myself to dine at home and so on. I do keep a food journal on my Google calendar, but that just makes me disgusted with myself. Nonetheless, the truth isn't pretty, but it is helpful in this journey.
Posted by: KA | Aug 29, 2008 10:50:08 AM
I keep a food journal and count my calories - actually I found it very helpful. Also, I have been working out (combo of walking and running six days a week and abs) for 3 weeks and my mid section has decreased one inch and I gained one pound.
Could my period be affecting the numbers or I'm I gaining muscle therefore I am not losing weight. I'm feeling discouraged!
Posted by: Shelvia | Aug 28, 2008 8:12:33 PM
I started with exercise regime, and after doing it for a while, I realized that controlling output alone is totally not enough! Especially when I keep convincing myself I deserve an after-workout treat! :P
Then, I started with food diary (with calorie count). After a few weeks, I added weekly food planning. Together, they have worked really well for me. I am proud to say that I am nearly to my goal weight! :)
I highly recommend that you introduce one habit change at a time and focus on them for a couple weeks at least. Start with a complete food diary (it is a must!) and whatever you do or have done, please, please, do not give up. You'll get there!
Good luck! :D
