When the scale is not being your friend

The expectation

Last week was week 2 of my effort to lose around 80 lbs. Week 1 was great, I lost 4.5 lbs and I thought that I could probably lose another 3 lbs in week 2. I did everything correctly. I kept my calories in check and averaged about 1800 per day. I also did 2 workouts a day averaging about 800 cals burned (500 in the morning and 300 in the evening).

The math

So assuming that my TDEE (https://tdeecalculator.net) is 2312 and I am eating 1800, I should have a 3500 calorie deficit from eating alone. If we add in 800 cal workouts each day, I will be at a 9100 calorie deficit ((7 * 800) + 3500 = 9100.). We know that a 3500 calorie deficit should equal one pound of weight loss. So I should be roughly 3 pounds lighter when I hit the scale.

The reality

I stepped up on my scale after that great week of hitting it hard and found that I had only lost 1lb. I was expecting to weigh around 271.5 but saw 273.5. Sure. I was happy that I lost a pound but I will admit that I was pretty disappointed. Even 2 pounds would have been nice. What do I have to do to lose this weight?

The response

There are 3 ways that I can respond to this.

I could change my diet and try a low carb or clean eating diet. I could also lower my calories. I really can’t add too much more exercise because I am about at the time limit that I can take without sacrificing work and family life. This is something that I have done many times in the past and I think we know how that turned out.

I could just quit… Perhaps I am just destined to be fat? This is something else that I would have done in the past. But when I start all over again in a few months or next new years, I will probably wish that I just kept going.

I can push through and keep going. This is probably the last thing that any of us want to do. But it is the best thing given that the math is supposed to work out and it is something that I feel that I can stick to for a long time. I could eat healthier and I will eventually but the best diet is the one that you can stick to and this is mine, for now.

Final thoughts

The fact is that we just can’t predict how our bodies are going to respond each week to our workload and food intake. All we can control is how much and what we eat and how much we workout. 80lbs didn’t just magically appear and it will not just magically disappear. We just have to know that we are doing the right thing and keep going. I can almost guarantee that I will look back at this in a few months and be very happy that I did not give up or make any snap decisions. So we will see in a few weeks how this is going and if it doesn’t change by then I will make a decision on where to go next. But I need to give it time.

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Fat Leading The Fat: The gadgets are optional, focus on the mind first.

I have been guilty of waiting to get a new gadget to start getting in shape. This has happened with FitBits and other items. I would think that if I had X gadget then that would be the thing that would help me lose this weight.

Well, we all know how that turned out 🙂

I think the same can be said for equipment in general. The fact is that no equipment or gadgets will make you do anything (How many treadmills have become clothes hangers?). Only your brain can make you do things and that is where your focus should be for the first few weeks.

Take this for what it is worth because this is the fat leading the fat but I have many attempts under my belt and all have failed because I was dealing with other issues. Near the end of last year, I finally addressed my issues with my doctor. They were pretty low level ADD kind of things but I realized that I was jumping from one thing to another and would get bored quickly. 10 minutes on a treadmill was torture. I have gotten some help with that and now I can go 45 minutes on the treadmill with no problem.

So if you are thinking that a device will save you, I would just think again. Start doing things without the device. Do it for a few weeks to make it a habit and then get the device to supplement your workouts or diet regimen.

I believe that this will help you stick to it much longer when you know that you control your destiny and does not rely on anything else but you.

Now stop being a fatty and work out at home with no equipment. Check youtube videos with routines in them. Do this for two weeks and be proud. Then once you know that this is your life from now on get some help with hear rate monitors  and FitBits.

-Shane

P.S. This article comes to mind: https://www.today.com/health/fitness-band-frustration-users-complain-weight-gain-trackers-t66146

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