I'm brand-new to the forum, but wanted to ask for some motivating tips! I finished week one with a 5lbs weight loss, and feeling on track. Since then, I've been steadily gaining weight back, and at the end of two weeks, am feeling discouraged...I'm dropping in size (I think!) as my clothes feel looser, but have a hard time facing the scale at the end of the week....any tips to stay motivated? How can I measure FAT loss? THANKS!
PS. I'm on week 2, day 2 today
my tip is to not weigh yourself again until you're at least past the four week point.
you're doing great!
If you haven't already I suggest you take all of your measurements. The scale seems to have a tremendously emotional connection for a lot of folks. It's really only data. I measure once every four weeks and monitor how my clothes fit. Muscle mass is much more dense than fat mass and muscle mass takes up 1/3 of the space that fat does. You could weigh more and be getting smaller. There have been a couple of the past champions that lost only 3 lbs total, yet completely changed their body composition.
Stay the course, keep your meals clean and portion controlled and enjoy free day but don't over do it and the results will come.
Whether you think you can or you think you can't, you're right ~ Henry Ford
Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory
I made a commitment to myself this time to only weigh myself 4 times the entire challenge. Starting weight, after week 4, after week 8 and after week 12. I know that I can take what the scale says to heart and it can be really discouraging so I'm going based on how I look and feel instead of what a scale tells me.
I put on 10lbs of muscle the first time I did BFL years ago and I put it on fast and early so when I was weighing myself I would get discouraged because there was barely any movement at all in the scales until around the 5th week. But in the end I dropped 55 lbs of fat and gained 10lbs of muscle. If I would have let those discouraging scale readings get to me early on during the challenge I might not have finished.
So this time I'm not taking any chances... I'm staying off the scale and stepping on it only once every 4 weeks.
Definitely find another way to measure your progress if you can. BF% means way more than scale weight when it comes to BFL. Good luck!
Oh I empathise completely. I have done exactly the same thing, Lost 5lbs in week one and zilch thereafter. But as everyone has sai it's the change in body shape that counts so I'm hiding those scales until week 4,8 and 12!!! Looser clothes feels much better anyway :)
LOL Step away from the scale! : ) I am at the end of week 5 and in the past 2 weeks I have lost no weight......but I put on a pair of jeans this morning that were to tight 3 weeks ago and this morning they are to big.
Thanks SO MUCH for all the encouraging comments...I will avoid the scale, take my measurements, and keep on moving forward! It's so amazing to get tips and encouragement from people who are or have been in the same place I am! Thanks again!
This is an awesome community where we discuss many things with others. I am happy to be a part of this community. Regards
fast weight loss
I am doing BFL right now (week 6) and I did it 7 years ago. I do weigh myself every day. The weightloss is going at about the same rate as 7 years ago: about 1.5 lbs / week.
The pattern is always the same: I lose all week, then Sunday is my free day, I regain most of the weight, and then it comes off again. Usually by Thursday I am back at the weight I was at on the morning of my freed day, and then I lose some more... Until next free day, etc...
So basically each Sunday morning I weigh about 1.5 lb less than the previous one.
If I miss a workout, I make up for it the next day. I am very strict with my diet 6 days a week (about 1200 calories per day), but I do enjoy my free days.
I hope this helps :)
I have a scale that measures body fat % as well-they are available anywhere and are a little more expensive than a regular scale but not too expensive. While I agree with what everyone else has said about limiting how often you weigh yourself-measuring your body fat loss when you weigh can also be motivating.
I am now a firm believer in taking photos - front , back and side.
BabyCatcher: I just wanted to mention that those scales can be decieving. I have one myself....When you stand on it, some kind of sensor goes through your lower body only - and takes the water, muscle, fat ratio's. If you were to HOLD one of those scales like some gyms have - it gets a signal through your upper body - meaning it can only go so far.
Point is, it is not accurate. It will show a loss overtime on your LB, but if you are like me, and lose quicker on your UB, you may get discouraged.
So hang in there and know that it comes from ALL over your body. I will try find the paper towel theory and post it here. I read it alot and it makes so much sense.
PAPER TOWEL THEORY!
Here’s a little inspiration for those of you who are worried about not seeing any changes in your body so far. It’s what’s called the "Paper Towel Theory"
Let’s assume you go out and buy two rolls of paper towels, each with only 84 paper towels on it (one for each day of the challenge).
You put one aside, and keep it for future reference (your "before" picture).
The other one represents you (I’ll call your paper towel you "Ed"). The core represents the lean Ed. The towels represent the fat that is covering the lean Ed. For sake of argument, let’s say that Ed wants to lose 21 pounds of fat, so (84/21) each sheet represents a quarter-pound of fat lost. Let’s also assume that Ed loses his fat equally during each day of the challenge.
Each day during the first week, you tear a sheet off of Ed, representing the fat he has lost for the day. Next, you put Ed next to the full roll ("Big Al") for comparison. No noticeable difference!!! Even at the end of the week! This can’t be working for me!
But, being a good Ed, you continue to follow Body-for-LIFE. At the end of weeks two and three, you continue to compare Ed to Big Al, and still notice very little difference. That stinkin’ Bill Phillips MUST be a liar!
But Ed is determined! He works hard! Hitting his 10’s…eating his 6 daily meals. Three more weeks go by, the sheets peeling off day after day, before Ed gets up the courage to stand next to Big Al again. Holy Myoplex! Ed is skinny! OK, not skinny, but less huge!!!
By the end of the 12-week Body-for-LIFE program, Ed is down to his lean dream, or somewhere near it. Ed is happy. We are happy. Big Al – well he’s not so happy.
The lesson to be learned is that fat, like paper towels, comes off in sheets. When you are heavy, you are big around. And when you are big around, that fat is spread over a MUCH larger area – just like that outside towel sheet. The closer you get to the lean you, the more each lost pound of fat shows, because it is spread over a smaller area.
While the outside sheet may only cover 1 layer of the roll, the inside sheet may go around 4 times. That last sheet looks like it gives you 4 times the results of the first sheet, but in reality, the results are the same – your perception is just different! And you’ll never see the inside, if you aren’t patient while the outside is coming off!
Seems so logical when you read it like this!
I have to be perfectly hones in my opinion. I don't care what the scale says if I look and feel better and my clothes look and feel better when I put them on, at is the result I am reaching for !
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