Why Am I Not Losing Weight?

So this is the question that I furiously plugged into my web browser.... I have to admit, I was really pissed off this morning.  After two weeks of eating less and working out more, I was only down  1/2 lb.  Are you kidding me???  It had me feeling like I was going to be 200+ lbs forever, and I was like "to hell you say..."

So I came across this article on About.com (click here to read it) and it gave me ten valid reasons that I may not be losing the weight like I'd want to.

#1: You're not exercising enough- According to this I need to be doing at least 30 minutes of medium-high intensity.  Hmmm.... true....  yesterday even my Biggest Loser game suggested increasing my intensity and increasing how long I work out.  After a quick review I realized I had it on light intensity, and I was only working out for 20 to 24 minutes a night.

The Changes I Am Making:  I am going to walk at least 3.0 mph for a minimum of 30 minutes per night for 7 days.  In addition, I am going to strength train every-other-day using 3 lb weights.  No Biggest Loser workout for this week. I want to see what my results look like on Sunday.

#2: You're not getting enough sleep-  The recommended amount of "sleep" hours is 8.  Several studies have shown this.  However, I rarely get this.  I tend to "suffocate" at night and wake up because I have either stopped breathing or feel like I'm sucking in my pillow.  I can't tell you how often I wake up because of this.  I also toss and turn all night due.  I even sleep with a face mask to block out the light in the room, but that doesn't even help.

The Changes I Am Making:  I am going back to sleeping in the guest room.  I can stretch out and there is less light interference.  My husband enjoys having the bed to himself anyway (he says my snoring keeps him up, lol).

#3: You're too stressed out- Stress can add weight due to the body producing more cortisol.  I don't feel all that stressed (other than Mr. Monthly causing me to be more on edge than normal).  I have already left my previous employer to reduce a HUGE bulk of stress.  However, I may be stressed and not even realize it.

The Changes I Am Making:  Instead of sitting on my bum when I get home and watching t.v. until the cows come home, I am going to change clothes right away and hit the walking trail for at least 1/2 hour.  Then, I will come home and make dinner.  I will get my t.v. time in while eating dinner (we almost never eat dinner together as a family) and then I will sit down with my trusty computer and hash out everything on my blog. :D  Lucky you!  LOL

#4: You're eating too much- This suggests keeping a food journal and monitoring your calorie intake.  I am already doing this via Calorie Count.  My calories are set at 1500.  However, I do find myself going over a majority of the time.  :(

The Changes I Am Making:  I reviewed my recommended calories by using the Weight Loss Calculator on Fitwatch.com (click here if you want to try it out yourself).

The site gave me 5 options:

Option #	Calories Per Day	Target Date for 68.5lbs
#1	1531 calories	December 12, 2013
#2	1726 calories	October 15, 2014
#3	1625 calories	April 2, 2014
#4	1523 calories	December 5, 2013
#5	1422 calories	September 17, 2013

So it looks like 1500 is okay if I want to hit by goal by end of next year (hey, I didn't put it on overnight and shouldn't expect to lose it that way either).  I just need to make sure I don't go OVER.

#5: You're not consistent with your exercise and healthy eating- Duh!  I have realized this.  The site recommends changing up my exercise routines aren't hit or miss.  I couldn't agree more.

The Changes I Am Making:  See my response to #1 & I have to stick to this!!!  Please hold me accountable. PLEASE!

#6: You Blow it on the weekends-  Well... yesterday (Sunday) was a perfect example of that.  I went on a complete "snack/junk food" binge.  YUCK!  The food didn't even taste that good.

 I quote the site when I say, "To lose one pound of fat in one week, you would need to cut 500 calories with diet and exercise for 7 days. If you only follow that for 5 days, then eat way over your limit for two more days, you're taking two steps forward and one step back." 

It gives 3 tips which I am going to incorporate (see below):

The Changes I Am Making:  (From the site's suggestions) #1- I am not going to eat whatever I want when I want it on the weekends. #2-I will not use food to reward myself.  Instead, I will reward myself with a bubble bath or a good book (or my favorite... a good chic flick!) #3-I will not be lazy on the weekends.  I love to hike so I will plan a trip to a state park.  If it's raining I will find an exhibit to go see. North Carolina has a lot of free stuff to do.

#7: You haven't given yourself enough time to see results- That is why I got in a fight with the scale this morning and banished it to the dark corner in the back of my cabinet.  It will not see light except for my Sunday weigh-ins.

The Changes I Am Making:  I am going to enjoy my journey and focus less on the scale and/or measurements.  Instead, I will only use these to show progress over a longer period of time (not short term). I will explore new healthy recipes to try and read some motivational weight-loss books to keep me inspired.

#8: You have a medical condition- There are several conditions that can affect weight loss.  However, I don't think this is the case for me.  I can tell you that every visit to the doctor usually ends with them recommending that I try to lose weight.  When I had issues with my gull bladder and thought I had gull stones I followed their advice and lost almost 25 lbs.  But, when I started feeling better I just gained it all back.

The Changes I Am Making:  Review past medical records- Didn't the doc say I needed more Iron, Fish Oil, Vitamin D, eat better for my gull bladder????  The list goes on.  Now is the time to actually do what they told me to.  No more playing around.  Otherwise, I may not have another 32 years ahead of me.

#9: You've hit a plateau-  Since I am only two weeks in I don't think this is the case either.  Or, maybe I have a beginner's plateau. :)  But, what I do like are the suggestions the site makes to keep me from hitting one.  So their ideas will go in my "changes I'm making" section.

The Changes I Am Making:  #1- Change my workout every 4-6 weeks; I have several fitness videos and games that I can incorporate with my daily walks to keep things new and challenging. #2- Make sure I am giving my body fuel (I think I am going to refer to fuel instead of food- sounds better)  #3- Be sure that I don't exercise to the point I am stressing my body out and it stops burning as many calories.

#10: You don't need to lose weight: Again, this really isn't my issue... I have 68.5 lbs to go to get back to my 135 lb frame.  Although, if I am fit and slender and healthy I really don't care what weight I am at.  135 lbs is just a target since healthy doesn't really have a number.

The Changes I Am Making:  Remind myself of all the reasons I need to lose weight (medical, endurance, etc.)


So before I finish my day's post I will leave you with one of my favorite quotes: