This may sound strange, but just because you're not losing weight doesn't mean you're not getting results. Often, the results we expect are based on one thing: The scale. If it doesn't move, we decide we're failures regardless of what's actually happening both inside and outside our bodies.
Take some time to find out if you're realistic about weight loss and the results you can expect to see by asking yourself these crucial questions:
- Are my weight loss goals realistic? - Experts agree that a realistic weight loss goal is to focus on losing about .5 to 2 pounds a week. Any more than that and you would have to cut your calories so low, it may not be sustainable.
- Am I seeing any results? - Forget about the scale and determine whether there are other changes happening that may indicate you're on the right track such as:
- Losing inches, even if you're not losing weight
- Your clothes fit differently
- You're slimming down somewhere - You may see it as a failure if you're losing weight, but not from the areas you'd like. Maybe you want to lose fat over your abs or thighs, but instead you're seeing weight drop from places you'd like to keep the way they are or from places you don't care about. We can't choose where the fat comes off and, just because it's not coming off according to your expectations doesn't mean it isn't happening. Pay attention to all the changes in your body and you may find you really are getting results.
- Have I giving myself enough time to see results? - It often takes 3 or more months to see significant changes and, for most people, it will take up to a year. And, keep in mind that the process isn't always linear. Unless you're perfect 100% of the time with your diet and exercise program, you won't lose weight at the same rate from week to week. It takes years of bad habits to gain weight, so expect to spend more than a few weeks to undo those habits and take the weight off.
- Are there other benefits I'm getting beyond the scale? - Results don't only just show up in the scale - They show up in your mind and your body. Are you getting anything else out of your exercise and weight loss program? Do you feel better? Sleep better? Feel stronger? Make a list and refer back to it if you ever feel discouraged.
If you're not getting the results you expect, it's crucial to find out if it's because of something you're doing (or not doing) or if it's because you're expecting something your body just can't deliver. If you're having trouble, consider hiring a personal trainer who can help you set more realistic goals.
Sources:
Ahmad T, Chasman D, Mora S., et al. The Fat-Mass and Obesity-Associated (FTO) gene, physical activity, and risk of incident cardiovascular events in white women
Berman M, Lavizzo-Mourey Obesity Prevention in the Information Age. JAMA. 2008;300(4):433-435.
Rampersaud E, Braxton M, Pollin T. Physical Activity and the Association of Common FTO Gene Variants With Body Mass Index and Obesity. Arch Intern Med. 2008;168(16):1791-1797.
