How can I keep from getting depressed about my slow weight loss?
Topic: How can I keep from getting depressed about my slow weight loss?
June 18, 2019 / By Abbygail Question:
I have been working out and eating well for over a month. I have only lost 5 pounds. I am trying not to get discouraged, but it's hard when others lose weight so fast. I am going to step up my workouts and eat less, but its hard to maintain my motivation when the weight is coming off so slow. I have to battle this little bit of depression that keeps wanting to slip into my brain, and I have to fight the urge to binge and purge. I need to lose 30 pounds and am really bummed about how slow its happening...
Best Answers: How can I keep from getting depressed about my slow weight loss?
Ste | 6 days ago
It will happen if your patient. Purging your food is not the answer. If you start doing this please seek professional help.
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/...
Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
Here are two articles on how to break through a weight loss plateau:
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
The following are food pyramids and several articles on what you should eat everyday:
Antioxidant Superstars - Vegetables and Beans:
Antioxidant Loaded Fruits:
Good Carbs Mean Better Weight:
The Benefits of Protein:
Some Fats Are Good For You:
Antioxidants in Green and Black Tea:
What You Should Eat Daily:
Best Foods to Fight off Disease and Keep You Healthy:
*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.
The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
Starting an Exercise Program:
Strength Training Basics:
Cardiovascular Machine Workouts:
Balance Your Way to a Stronger Body:
Understanding Your Training Heart Rate:
Getting a Flat Stomach:
Weight Lifting - Does Order Matter:
Encouraging Exercise in Your Kids:
Strength Training Safe and Effective for Kids:
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.
Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
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Originally Answered: Is this normal or a slow weight loss?
Actually, a healthy weight loss is about 1.5 pounds per week. Sounds small- but you have to remember that you didn't put the weight on overnight and it's not going to be good for your body to drop it all overnight.
But you are replacing a lot of the fat with muscle- which is great! In fact, some experts say you shouldn't worry about the scale at all. Your waist size is what is most important to determine health- should be half of your height. For instance, a 5' tall person (60") should have a 30" waist.
Some healthy weight loss programs that encourage slow, but steady weight loss include:
Jenny Craig http://www.dietsinreview.com/diets/Jenny_Craig/
Bob Greene's Best Life http://www.dietsinreview.com/diets/Bob_Greene%27s_Bestlife/
First of all if you want to lose wait the healthy way, slow is better. It stays off longer and your body doesn't go into shock from quick weight loss. Eating less will only slow you down further because your not getting proper nutrition and the good stuff that makes your body work. Excercise is good, but eat more smaller meals and then excercise. that's better then one or two big meals and some excercise. You also could be losing inches. It helps not to be discourage if your waste is getting smaller. Your body is changing but not always with weight coming off. I know it helped me lose weight when i noticed that my waste was getting smaller even though the scale didn't go down as much that week.
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5 pounds lost in a month is great! You are losing at a perfect rate. Remember that when you lose 1 - 2 pounds per week, it is fat that you are losing and you are more likely to maintain this weight loss. Just try to keep that in mind.
Another thing, exercise is a great mood lifter. It really does a lot to counter depression. When you start to feel down, try exercising instead of binging.
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HERE ARE THE BASICS:
1. you lose weight by consuming fewer Calories than you burn
2. you gain weight by consuming more Calories than you burn.
3. you should be concerned with losing FAT, not weight. There are 3500 Calories/Lbs of fat. To lost one pound of fat/week you have to burn 3500 Calories/week more than you consumed. there are 2500 Calories in a pound of muscle.
4. You should be more concerned with your percent body fat, not your weight.
5. the best, most effective way or burning fat is by combining weight-training and cardio exercise. The more muscle you have, the higher your metabolism will be. You will burn more calories all day long, including while you sleep. A health body fat percentage for males is 7-18%, females 18-24% (approximate numbers).
6. you should eat 6-8 small meals each day - this will prevent you from eating 3 large meal which will slow your metabolism while your body works to digest the large quantity of food.
As a general rule of thumb, you should be weight-training 3-4 times per week and performing cardio 3-5 times per week.
Consider hiring a personal trainer (ISSA certified) and a nutritionist. The money spent on these services is worth more than spending money on pills and potions.
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Remember, muscles weighs more than fat. While the pounds may not be falling off you are probably gaining muscle mass and losing inches. This helps me when I have those moments of depression after getting on the scale.
Keep it up. Eventually you will reach your goal. Good luck!
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Originally Answered: I'm depressed coz of my skin? Please help?
1) Studies have shown that using birth control can actually reduce the risk of ovarian cancer as well as endometrial cancer. On the other hand, studies have shown that in can increase your risk of breast cancer but only slightly higher compared to women who were not on birth control.
2) Some birth control can actually make your acne worse. You just have to express to your doctor that that is one of your main concerns. Birth control is also known to increase your appetite so it can make you gain weight if you are not careful with what you eat and your portion size.
3) I can't give you an exact answer as it varies woman to woman.
4) I've been on birth control for about 4 years now, and I've been on seasonique, yaz, jolessa as well as the depo shot and the only one that cleared my skin was yaz. The problem with Yaz is that it made my cramps worse.
All in all, if you can you should see a dermatologist for your acne as birth control isn't strictly meant for clearing acne (unless you have other issues concerning your period). Good luck!