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You need to focus on non-scale victories, such as the reduction in waist and the muscle gain. Trust me I’m working to lose a significant amount of weight myself and it is HARD. Sometimes it feels like there are more bad days than good. But then I remind myself that I am almost out of the plus sized clothing range (and will be able to buy standard sizes) and I can run three miles without stopping.
It’s tough but you just have to keep pushing!!
Rising Star
Yep! I actually put my scale in the back of my closet, so it’s hard to get out. It was becoming very toxic for me so I just got it out of my sight and carried on. I couldn’t accurately tell you my current weight, i can just show you the extra space in my clothing! And right now that’s all I need.
OP, This is exactly what happened to me last summer. I started working out and eating clean on May 30 2021, I would lose and gain back the lbs for the first months or so. But I kept at it because I had an accountability partner and love the way i was feeling throughout the process. I didn't start seeing changes until early July. My suggestions are as follows:
1st, find yourself an accountability partner, someone you can account to keep focus on your goal. Talk to them daily.
2nd, Think of all the other benefits (gains) you have so far. By now, you should see differences in your endurance in the bedroom. You should feel more relaxed overall. If you are feeling better about yourself, then that's reason enough to keep going.
Best of luck to you; as for myself, I lost 40lbs overall in 5 months but the main benefit for me were that I am more calm, feel way better about myself.
Impressive 👍 love it
What’s worked for me has been using non scale factors to gauge my success. You can take a picture every week wearing the same pair of pants and show how they fit you different over time. Or take apiece of yarn around your middle and label the date and then keep doing it with new yarn week after week and then you’ll have a line of yarn showing the gradual changes in your waist.
Muscle 💪🏻 weighs more than fat ! Also losing 1-4 lbs a week is average. Continue with the efforts and check out your weight 3 mths from now ;)
Keep at it! You are doing the right things. Remember muscle weighs more than fat so the scale can be misleading. I would recommend not using the scale or at least that not being your sole metric of success. Fitness/health goals take time and consistency. I do some personal training on the side and I won't take people on without a 3 month commitment. I'd also advise looking at what you are doing. While it might be a big change from how you were living before the process shouldn't be exhausting. The process needs to be sustainable over the long term. If you are looking for an online community to support and cheer you on along the way along with good programming, I recommend checking out Street Parking. You got this!
Muscle weighs more than fat! Please don’t stress about the number on the scale, it really does not indicate much! The number may not change but 1) that number fluctuates on a daily basis by about 5lbs anyway over the natural course of a day and 2) there are MUCH more effective ways of SEEING your progress!!!
Take progress pics- trust me it always sucks in the beginning but that is the best way to validate your results and see that you’re making a difference!! Take notice of how differently your clothes will begin to fit! That will 100% show your hard work paying off, even if the (meaningless) number on the scale doesn’t!!!
Muscle gain IS weigh loss. You must have lost quite a bit of fat if you have muscle gain and weight the same, because muscle weights so much more than fat.
Just the existence of Muscle also burns fat.
It’s about consistency and SMALL changes. If you look too fast, you WILL gain it all back too fast, as your body will start “calories compensation” meaning it will start burning less calories because it feels there’s limited resources.
I’ve been going a 6 month nutrition program and learned all that, before I was losing and putting back on, and each time you do it, you put on more and more.
You are doing super well if you already noticed the measurements and muscle gain, just keep going slowly and steady.
Agree with most everything said above - true weight loss takes time but so worth it when it’s real inches weight that melts off - not the water weight kind.
If you dont see much progress after 3 months, consider checking your key fat burning horomones (cortisol, insulin, etc…) to see if something needs course correcting. Out of whack horomones can definitely hinder weight/fat loss!!
If you’re using weights as a training aid, you probably won’t see a lot of weight loss.
Try different exercise routines that don’t focus on lifting weights.
Personally I focused on getting down to my desired weight and then divided my routines between weights and cardio.
As has already been mentioned, muscle is heavier than fat so you’ll get a false reading as such from your scales.
You will always loose inches before pounds sadly that’s the law of anatomy. Remember muscle weighs more than fat, so as you start developing more muscle you may not see all your gains on the scale in numbers. Developing muscle tone means you will burn more calories even at rest. Keep sticking to it and keep it fun and fresh by including friends or family! Change it up now and then to help with feeling bored and focus on the things you are gaining or are enjoying along the way to your scale goals (less winded walking up stairs, having more energy throughout the day, feeling more confident in your favorite jeans, etc!) :) congratulations so far on all your work! Sounds like you’re making progress and are staying consistent!
Find an activity you like doing and set goals not related to weight loss. That really helped me out. I love running so I set goals of pace and/or distance. When I was focusing on that, the weight loss came naturally.
1/2” a month is 6” in a year. You’re doing great!
I second tracking food. Every bite. That is the only way I can really stay on top of things.
My weakness is the mindless handful of snacks I have a few times per day, or even the extra few tablespoons of creamer in my coffee that can add up quick!
You likely are eating better (which is great) but not reducing calories. Try tracking your macros/calories on an app such as MyFitnessPal. Buy a food scale for accuracy.
Also- people who are saying “it takes time”. No, you should have some weight loss to show after 1 month. If you have not lost one pound then you are eating too many calories. Adding to the above- check and calculate your TDEE (there are easy to find calculators on google) and then reduce calories by 10-20%. If you’re obese or need to lose weight fast (say because an event is coming up), you’d opt for the higher end (20%). However I do not recommend fast weight loss as it’s unsustainable. Try 10% first if you’re not obese and you can always move it up.
Do Not THINK of results. Rewrite your goal. Your goal is may be to lose weight. But i believe your desire is to stay at the ideal weight all your life and not gain a pound back correct? Then imagine now, that you are at your ideal weight goal #. What would you do to maintain that weight. DO IT