Slow going
December 4, 2010 6:25 PM Subscribe
How do I keep from becoming discouraged while trying to lose weight?
I can't keep pretending that manufacturers have suddenly started mislabeling all their clothes. So I want to lose about 35 pounds. I've lost weight before. I was actually once a skinny chick after losing 20 or so pounds, but I was engaging in some pretty extreme behaviors - first to lose the weight, and then to maintain the weight loss. I think that may be the reason I gained all that weight back and more - it just became a burden to keep it off.
So this time I want to do it nice and slow and in a healthy way. But I know me, and I know losing only a pound or so a week is going to make me very frustrated. I want results now. How do I keep my spirits up during this slow process? How did you?
I can't keep pretending that manufacturers have suddenly started mislabeling all their clothes. So I want to lose about 35 pounds. I've lost weight before. I was actually once a skinny chick after losing 20 or so pounds, but I was engaging in some pretty extreme behaviors - first to lose the weight, and then to maintain the weight loss. I think that may be the reason I gained all that weight back and more - it just became a burden to keep it off.
So this time I want to do it nice and slow and in a healthy way. But I know me, and I know losing only a pound or so a week is going to make me very frustrated. I want results now. How do I keep my spirits up during this slow process? How did you?
Have you considered jump starting things with a cleanse? In August I did the three-week Clean detox and not only felt great immediately but also lost about 12 pounds. Although some may disagree, I found the program eminently doable and fairly healthy - it also helped me refocus on eating the right amounts of the right kinds of foods, a habit that's (mostly) still intact.
posted by hapax_legomenon at 6:39 PM on December 4, 2010
posted by hapax_legomenon at 6:39 PM on December 4, 2010
Response by poster: I'm a little nervous about jump-starting, just because of my past experience. I just don't trust myself not to go too far.
posted by Evangeline at 6:41 PM on December 4, 2010 [7 favorites]
posted by Evangeline at 6:41 PM on December 4, 2010 [7 favorites]
You can lose up to 2 pounds per week and it is still considered healthy. I like auto-correct's suggestion. To make it even more concrete, you can aim for:
Calories or fat grams consumed per day
Exercise goals, such as miles run, laps swam, reps/weight lifted
By hitting those targets, you know progress is being made, even if you can't see it immediately.
posted by unannihilated at 6:45 PM on December 4, 2010
Calories or fat grams consumed per day
Exercise goals, such as miles run, laps swam, reps/weight lifted
By hitting those targets, you know progress is being made, even if you can't see it immediately.
posted by unannihilated at 6:45 PM on December 4, 2010
ONe thing that helped me was focusing on fitness goals instead of the weight loss. Like, today I did 30 minutes on the elliptical set at 10/6. Tomorrow I will do 35 minutes set at 10/7. Seeing that progress and having success in that area helped keep my mind off the scale, which moves so effing slowly.
posted by BlahLaLa at 6:48 PM on December 4, 2010
posted by BlahLaLa at 6:48 PM on December 4, 2010
Losing a pound a week means that you'll spend longer in the vicinity of your target weight that you would if you crash and rebound. It'll be a long flat curve that gives your skin time to adjust to your new shape, in stead of sagging. When you've lost 5 pounds, stop in the dairy aisle and heft five pounds of butter, to appreciate what you've accomplished. Same with 10 pounds.
Whenever you feel yourself backsliding, just re-start the diet, knowing you're starting from a lower weight than you did at the very beginning.
posted by bonobothegreat at 6:57 PM on December 4, 2010 [2 favorites]
Whenever you feel yourself backsliding, just re-start the diet, knowing you're starting from a lower weight than you did at the very beginning.
posted by bonobothegreat at 6:57 PM on December 4, 2010 [2 favorites]
If you're worried that weight-loss dieting is going to affect your mental health (and it sounds as though you're taking that risk appropriately seriously), you might benefit from starting with a few sessions with a nutritionist who specializes in eating disorders. That's not to say that you have or had an eating disorder; just that someone with that expertise can help you to craft a healthy plan that will balance what you want for yourself physically against what you need for yourself mentally. Good luck!
posted by decathecting at 7:09 PM on December 4, 2010 [1 favorite]
posted by decathecting at 7:09 PM on December 4, 2010 [1 favorite]
Response by poster: I lost most of the weight originally during a very lonnnnnnng manic period. I think I was eating less than 1,000 calories a day and exercising about 10 to 12 hours a week (mostly spinning). Thankfully I'm on meds now and my moods have leveled out, but sometimes, I have to admit, I miss those glorious days of skinny lunacy.
posted by Evangeline at 7:14 PM on December 4, 2010
posted by Evangeline at 7:14 PM on December 4, 2010
I always found it easier to lose weight in 5lb bits than trying to keep a goal that seemed far away in mind. 35lbs seems like a lot. 5lbs is something most brains can wrap around as being small enough as to be manageable.
posted by cmgonzalez at 7:26 PM on December 4, 2010 [2 favorites]
posted by cmgonzalez at 7:26 PM on December 4, 2010 [2 favorites]
I can't tell if you're trying to get back to that "skinny" weight from your post, but if you had to take extreme measures to maintain your weight previously, consider the possibility that this weight is not ideal for your body. It sounds like you are doing the right things to make sure you're in a good place this time around.
Just remember the benefits of losing weight in a sensible fashion. You'll learn to eat better and listen to your body. You can maintain your muscle through a slower weight loss and with appropriate exercise. You will know how much you need to eat to maintain your weight. And you won't be tempted to eat everything in sight all at once because you were trying to keep on top of some unrealistic calorie deficit.
re: this two pounds a week being healthy? It really is not appropriate for everyone. For example, losing two pounds a week when you are a 6' tall 220 pound man is a completely different ballgame than losing two pounds a week when you are a 5'4" 140 pound female.
posted by smalls at 7:33 PM on December 4, 2010 [1 favorite]
Just remember the benefits of losing weight in a sensible fashion. You'll learn to eat better and listen to your body. You can maintain your muscle through a slower weight loss and with appropriate exercise. You will know how much you need to eat to maintain your weight. And you won't be tempted to eat everything in sight all at once because you were trying to keep on top of some unrealistic calorie deficit.
re: this two pounds a week being healthy? It really is not appropriate for everyone. For example, losing two pounds a week when you are a 6' tall 220 pound man is a completely different ballgame than losing two pounds a week when you are a 5'4" 140 pound female.
posted by smalls at 7:33 PM on December 4, 2010 [1 favorite]
Response by poster: I think it probably wasn't the ideal weight for me. I mean, I wasn't scary skinny - I was a size 4/6. But I do think my body "wants" to be an 8, maybe.
posted by Evangeline at 7:37 PM on December 4, 2010
posted by Evangeline at 7:37 PM on December 4, 2010
Best answer: Have you considered jump starting things with a cleanse?
Please don't do this. "Cleanses" are bogus fads that don't have any grounding in real science or medicine. Spend your time building healthy habits that will last for a long time.
One thing you might try is Health Month. It's a nifty little game that lets you set health goals, then you earn points as you meet them. It emails you every day to remind you to check in, and just generally does a good job of forcing you to think about those behaviors you want to change, rather than just rationalizing them away. You set goals at the beginning of the month, along with both a carrot and a stick. So if you meet your goals, you can treat yourself to a little something. If you lose, you have to do something you don't like. Recruiting a friend or spouse to play it with helps keep you accountable too.
My advice is to start small - stick with the free game and choose 3 goals. A good start might be something like: eat green veggies 5x per week, exercise 3-4 times a week, and drink 5 glasses of water a day. You'll see results soon enough. Oh, and it lets you track your weight daily too, so you can see visible evidence of your progress that is really nice.
Some of the game mechanics seemed a little gimmicky to me (what with the fruit and all), but in general, I think it's a fantastic idea.
posted by chrisamiller at 7:39 PM on December 4, 2010 [19 favorites]
Please don't do this. "Cleanses" are bogus fads that don't have any grounding in real science or medicine. Spend your time building healthy habits that will last for a long time.
One thing you might try is Health Month. It's a nifty little game that lets you set health goals, then you earn points as you meet them. It emails you every day to remind you to check in, and just generally does a good job of forcing you to think about those behaviors you want to change, rather than just rationalizing them away. You set goals at the beginning of the month, along with both a carrot and a stick. So if you meet your goals, you can treat yourself to a little something. If you lose, you have to do something you don't like. Recruiting a friend or spouse to play it with helps keep you accountable too.
My advice is to start small - stick with the free game and choose 3 goals. A good start might be something like: eat green veggies 5x per week, exercise 3-4 times a week, and drink 5 glasses of water a day. You'll see results soon enough. Oh, and it lets you track your weight daily too, so you can see visible evidence of your progress that is really nice.
Some of the game mechanics seemed a little gimmicky to me (what with the fruit and all), but in general, I think it's a fantastic idea.
posted by chrisamiller at 7:39 PM on December 4, 2010 [19 favorites]
Response by poster: chrisamillier, that is AWESOME. I just signed up. This is exactly the kind of thing that keeps me motivated.
I decided I would spend $30 on makeup at Sephora if I meet my goals and donate $5.00 to a Republican cause if I don't (and admit it to all my liberal friends). That should do the trick.
posted by Evangeline at 8:14 PM on December 4, 2010 [4 favorites]
I decided I would spend $30 on makeup at Sephora if I meet my goals and donate $5.00 to a Republican cause if I don't (and admit it to all my liberal friends). That should do the trick.
posted by Evangeline at 8:14 PM on December 4, 2010 [4 favorites]
This Health Month challenge sounds great. I've signed up.
posted by blucevalo at 8:37 PM on December 4, 2010
posted by blucevalo at 8:37 PM on December 4, 2010
Check your local Hospitals or Medical Centers. Larger ones may offer weight loss programs. Some will provide meal replacements and counseling sessions. You may also be monitored by a physician if needed. Extra cost may be involved though. Some insurance programs or employers may cover some of all of the costs however. I just started one and lost 8 pounds in the first couple of weeks. Good Luck.
posted by Justin Case at 9:03 PM on December 4, 2010
posted by Justin Case at 9:03 PM on December 4, 2010
I think a graph of a 7 day rolling average is good. If you are the kind of person who weighs themselves obsessively every day, and losing at a sensible slow rate, it can be pretty hard to tell whether you're doing any good or not. By tracking a rolling average of the last 7 days, you can see trends and not be so discouraged that today you happen to be a bit heavier than yesterday.
Real example.
posted by i_am_joe's_spleen at 9:13 PM on December 4, 2010
Real example.
posted by i_am_joe's_spleen at 9:13 PM on December 4, 2010
I've never seen Health Month and I'm also signing up.
posted by cmgonzalez at 9:26 PM on December 4, 2010
posted by cmgonzalez at 9:26 PM on December 4, 2010
Have you tried Weight Watchers? I seriously recommend it, specially if you have problems keeping yourself motivated. They have a great system, the meetings work as a support network and if you're internet-savvy, their online tools are fantastic. Go check a meeting in your area and talk to the meeting leader. Good luck.
posted by falameufilho at 9:43 PM on December 4, 2010
posted by falameufilho at 9:43 PM on December 4, 2010
I, too, suggest Weight Watchers. It is by far the most reasonable for me to upkeep in the long term as it helps me to make good, healthy eating choices without being extreme. I lost 40 pounds doing WW. I had a friend join with me who eventually dropped out, but I was seeing good results by the time she left and was motivated to stay on.
And though the meetings might seem cheesy at first, there is usually some good encouragement or recipe to take away. I found that, though I wasn't fitting into the clothes I wanted quickly enough, I was not as discouraged as when I tried it alone. Journaling your food/points is the key to success and gets easier as you go.
I just had to keep going on the plan for one week until my next meeting. I can do anything for one week. And a whole bunch of weeks strung together will lead you to your goal and hopefully the tools to stay there.
I've never heard of Health Month, but it does look fun! Might be a good addition to WW.
Hang in there!
posted by LilBit at 10:35 PM on December 4, 2010
And though the meetings might seem cheesy at first, there is usually some good encouragement or recipe to take away. I found that, though I wasn't fitting into the clothes I wanted quickly enough, I was not as discouraged as when I tried it alone. Journaling your food/points is the key to success and gets easier as you go.
I just had to keep going on the plan for one week until my next meeting. I can do anything for one week. And a whole bunch of weeks strung together will lead you to your goal and hopefully the tools to stay there.
I've never heard of Health Month, but it does look fun! Might be a good addition to WW.
Hang in there!
posted by LilBit at 10:35 PM on December 4, 2010
You might like paleo or low-carb approaches. You don't have to restrict calories. You just eat till you're full and watch the pounds melt off, right down to your ideal weight for many people. With this approach, there's no need to try and get yourself to eat less, or exercise more, because it's not healthful or helpful. Forcing yourself to lose weight faster than a pound or two per week is not good because it starves your body, and has been shown to lead to even faster and greater re-gains in weight.
In short, I'd recommend eliminating concentrated sugars especially fructose, grains especially wheat/gluten grains, and refined vegetable/seed oils. Eat veggies, meats, fish, natural fats (yes, butter and animal fat are wonderful), tubers, and some fruits.
As far as exercise, intervals or resistance/weight training are far more effective ways to positively affect your body composition than jogging, and they take less time. But ultimately weight is determined mostly by diet, and body composition is determined by diet and exercise both. The right kinds of exercise are very good for you, but are a firm second to diet in terms of weight control. Conventional wisdom on diet and exercise hasn't yet caught up with the facts.
posted by Earl the Polliwog at 12:42 AM on December 5, 2010 [2 favorites]
In short, I'd recommend eliminating concentrated sugars especially fructose, grains especially wheat/gluten grains, and refined vegetable/seed oils. Eat veggies, meats, fish, natural fats (yes, butter and animal fat are wonderful), tubers, and some fruits.
As far as exercise, intervals or resistance/weight training are far more effective ways to positively affect your body composition than jogging, and they take less time. But ultimately weight is determined mostly by diet, and body composition is determined by diet and exercise both. The right kinds of exercise are very good for you, but are a firm second to diet in terms of weight control. Conventional wisdom on diet and exercise hasn't yet caught up with the facts.
posted by Earl the Polliwog at 12:42 AM on December 5, 2010 [2 favorites]
I am in a similar scenario in so much as though I'm not looking to lose x amount of weight, I'm looking to save up x amount of money in order to go do something which will totally change my life (massive career change etc). It involves difficult decisions and sacrifices and each time I get a bit down/depressed about it I just go and look at how much I have saved already, how quickly I'm doing it and then look at the things that made me want to do this in the first place. Keeping your eye on the goal and not the present situation is key.
posted by dougrayrankin at 6:50 AM on December 5, 2010
posted by dougrayrankin at 6:50 AM on December 5, 2010
Response by poster: When I'm trying to lose weight I religiously track my food and calories in an Excel spreadsheet. There are many websites where you can look up calorie counts now, so it's not very hard. My understanding is that Weight Watchers uses the same method basically, but with "points" instead of calories. So is there any advantage to doing WW online as opposed to just keeping my own spreadsheet? The meetings probably wouldn't be a good fit for me, but if there's an advantage to the points system as opposed to my method of tracking calories, I would consider joining online.
posted by Evangeline at 6:58 AM on December 5, 2010
posted by Evangeline at 6:58 AM on December 5, 2010
For me, having multiple goals in the project including:
* wearing my wedding clothes (particular vest and pants that only fits when I am in lean shape)
* scale goals (1-2 lbs a week, real average)
* spreadsheet tracking both weight and bmi (I love numbers and measurment!) measured daily
* flexibility goals (toe reach, spread, etc.)
* fitness goals (run a mile without getting winded, x pushups and pullups, etc.)
Then when one stalled (for me weight loss took a lot to get started (2 weeks +!), I could see progress in the others, and stayed motivated.
For me, I did have to change my portion sizes, and become more cognizant that what I could eat at 20 is not what I can eat at 30. The exercise helped me with appetite, energy, and in general feeling better.
I went from 181 -> 165 (my original goal was 161-ish, but those last few are hard to lose!), and it took 4 months or so.
Good luck!
posted by gregglind at 8:07 AM on December 5, 2010
* wearing my wedding clothes (particular vest and pants that only fits when I am in lean shape)
* scale goals (1-2 lbs a week, real average)
* spreadsheet tracking both weight and bmi (I love numbers and measurment!) measured daily
* flexibility goals (toe reach, spread, etc.)
* fitness goals (run a mile without getting winded, x pushups and pullups, etc.)
Then when one stalled (for me weight loss took a lot to get started (2 weeks +!), I could see progress in the others, and stayed motivated.
For me, I did have to change my portion sizes, and become more cognizant that what I could eat at 20 is not what I can eat at 30. The exercise helped me with appetite, energy, and in general feeling better.
I went from 181 -> 165 (my original goal was 161-ish, but those last few are hard to lose!), and it took 4 months or so.
Good luck!
posted by gregglind at 8:07 AM on December 5, 2010
I just signed up for Health Month too! That's a great idea for a website!
Evangeline, I find that I prefer to not pay attention to the scale but pay attention to how my clothes fit, how I look in my skivvies, and how I feel. I think scales can be very deceiving do to water retention (especially as related to your monthly cycle) and if you are gaining muscle while losing fat the numbers won't necessarily correlate with the way you look. If I am exercising and eating well I don't really care what the numbers tell me, as long as I can see a bit of improvement with the way my jeans are fitting. Good Luck!!
posted by thankyouforyourconsideration at 9:00 AM on December 5, 2010
Evangeline, I find that I prefer to not pay attention to the scale but pay attention to how my clothes fit, how I look in my skivvies, and how I feel. I think scales can be very deceiving do to water retention (especially as related to your monthly cycle) and if you are gaining muscle while losing fat the numbers won't necessarily correlate with the way you look. If I am exercising and eating well I don't really care what the numbers tell me, as long as I can see a bit of improvement with the way my jeans are fitting. Good Luck!!
posted by thankyouforyourconsideration at 9:00 AM on December 5, 2010
Response by poster: Thanks for all the good answers, guys.
posted by Evangeline at 9:50 AM on December 5, 2010
posted by Evangeline at 9:50 AM on December 5, 2010
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So define success as "only eating 2 chocolate bars and exercising 3 times" (or whatever), instead of defining it in terms of weight. Then you can get positive reinforcement from things you can control, instead of being a slave to your metabolism.
posted by auto-correct at 6:36 PM on December 4, 2010 [8 favorites]